Wednesday, September 30, 2009

CrossFit ATL 4163
MoMo gets assistance on a muscle-up from Tinkerbell.

Workout of the Day


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Some of us, including me, have flexibility problems in the shoulder area that prevent us going overhead properly.  At worst this can lead to injury in the shoulder and low back, at best it hinders performance through muted hip function.  Here are two stretches from Dr. Kelly Starrett, Ph.D., of San Francisco CrossFit that will help you get right with your shoulders and overhead movements.

First, Ummm-Your overhead break is on, about stretching the triceps.  Second, Your Poor Lats-Instructions for Care and Feeding.

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Showing 8 comments
  • RIEP Crossfit Atlanta

    Friends and Family rate at IHG hotels. Please pass this link on to your friends and family. It is extended until December because of its popularity. It is hit or miss whether you get a good rate, but at least try if you are planning on vacationing. You purchase the room prior to December…you do not have to travel by December. I posted it on my Facebook page too. You have to use this address to get my rate. I think all you need is my name (which is on the page the link takes you to) and that I work at the Corporate office
    Have fun and enjoy it if you actually do get the rate.

  • RIEP Crossfit Atlanta

    Hotels include Holiday Inn, Holiday Inn Express, Hotel Indigo, InterContinental, Candlewood Suites, Staybridge Suites, and Crowne Plaza. Worldwide. The Mills House in Charleston, SC is ours and is considered a Holiday Inn.
    PS. The gyms suck…other than the IC’s so expect to be doing body weight workouts.

  • Matthew Queen

    Solid workout at the GSU gym. Got some funny looks for this one:
    4 rounds for time:
    12 deadlift 225#
    15 Dumbell swings 55#
    25 burpees
    24 minutes, roughly. Forgot my stopwatch.

  • Bethanie

    See everyone tonight for the bbq!!

  • CrossFit Atlanta

    BYOB and BYOC (bring your own carbs) tonight.

  • Rob M

    As Rx’d: 7:37.
    And now a massive headache…

  • VAS

    Helen as Rx

  • peterbassi

    Helen as Rx
    10:13 (PR by 55 seconds)

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