2nd Place at the Angie 5K
CrossFit No Excuses, a CrossFit box in Suwanee, Georgia, offered up a CrossFit challenge during a local 5K/10K.
The format:
- 100 pull-ups
- run a mile
- 100 push-ups (lift hand standard)
- run a mile
- 100 situps
- run a mile
- 100 squats
- sprint .1 to the finish
Yours truly scored a second place overall finish, …but I swear I was third.
Oh well.
Heavy shoulders
Shoulder Press
2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2
As usual, a CrossFit WOD that looks easy, sounds easy, …but hurts like Hell by the 7th set.
175lbs.
Done.
A Little Bit Mo’
Did my own run WOD.
10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican.
Done.
Fight Gone Bad, Terrible, Rotten, …
…but lovely.
Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.
First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.
Fight Gone Bad
3 Rounds of 1 minute each of the following movements:
- Wall balls - 20lbs
- Sumo deadlift high-pulls - 75lbs
- Box jumps 20-inch box (I think V made us do 24″)
- Push press - 75lbs
- Row - for calories
- no rower in my home gym, sub’d burpess, counted reps.
Victor: 212
Christian: 237
While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.
Fight Gone Bad Explained
Coach Glassman explains the concepts behind this workout
J.T. – Harder Than It Looks
Crossfit WODs are notorious for looking rather tame on paper.
J.T.
21-15-9 of:
- handstand push-ups
- ring dips
- push-ups
Sounds simple enough eh?
Ha.
5 HPUs in, I had to drop and continue in sets of 3-5
Dips I scaled to bar dips since I was training at the YMCA.
Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.
Took me almost 20:00 - TOUGH!
Annie does JT back in the day
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Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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