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.

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Recent Posts
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

Leave a Comment