Wednesday, July 8, 2009

CrossFit ATL 3734 Learning the Front Squat

Workout of the Day

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

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Showing 17 comments
  • Laura
    Reply

    Yesterday’s WOD needs a name and I vote for “Pukie McPukerson”. Even scaling down the weight I was still on the verge of tossing my cookies. My time was 26:3?, can’t remember the exact time as I was more focused on checking my vital signs after that walk through hell. It get’s 2 thumbs up!

  • Jeff
    Reply

    How do you guys normally scale muscle-ups into pull-ups and dips?
    I’ve never tried one, but the fact that my max pull-ups is only in the teens would leave me to believe I’m not going to get a muscle-up on my first try.

  • Laura
    Reply

    Jeff, I usually do 4 pull ups and 4 dips per MU, but I have seen other gyms that do 3 and 3. I say put your big boy pants on and go for 4.

  • kara
    Reply

    Laura, I agree about Pukie. I thought my head was going to explode. My time was 26:32.
    oh, HAPPY BIRTHDAY!!!

  • VAS
    Reply

    Whoever puts the bar on his clavicle gets to do burpees

  • Steve
    Reply

    Besides the 4/4 that Laura mentioned, there are also a couple of muscle-up progressions that can be used as a sub for a muscle-up: jumping muscle-ups, rowing muscle-ups, band assisted muscle-ups, box assisted muscle-ups. All of them work the technique and get you past the transition and into the ring dip on each rep.

  • Heidi_CFATL
    Reply

    Happy Birthday Laura! :)

  • MikeG_CFATL
    Reply

    Happy Birthday, Laura!!!

  • Jason Bourgeois
    Reply

    Scaling Options for today
    Scaled A-working on your first MU
    4 band assist/jumping MU
    4 HSPU/Negatives
    8 KB swings
    Scaled B-working on first pullup or working on consecutive pullups
    8 assisted pullups
    8 ring dips/assisted dips
    4 HSPU/Negatives/DB SP
    8 KB swings
    Scaled C-Newbs
    8 ring rows
    8 pushups
    4 HSPU Negatives/DB SP
    8 KB swings

  • Rob M
    Reply

    Nubs!

  • Reply

    Way to pay attention to the instructor Laura D! Was it me you were looking for out that door???
    Hope all is well you CFATL MoMo’s!

  • Laura
    Reply

    Thanks for the birthday wishes!

  • Jeff
    Reply

    Six kettlebell swings away from 8, but alas, only 7 rounds today.

  • Rob M
    Reply

    15 Rounds + 2 MU + 4 HSPUs today.

  • peterbassi
    Reply

    I did that terrible front squat thing from yesterday scaled to 135lbs. Finished in 24:15. I broke all the rounds with more than 10 reps into 3 sets each and concentrated more on form than going fast. I’ll be doing Nate tomorrow.
    Btw, looks like YouTube is down, crazy.

  • Outlaw
    Reply

    8 Rounds + 1 MU. I think I was too busy watching Vas get like 18 or so. Nice work Vas!

  • VAS
    Reply

    Nate 18 rounds as Rx
    PR by almost 2 rounds

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