WOD - Meat Grinder 17
Today’s WOD is called Meat Grinder 17
- Run 17 miles on the “strenuous” Appalachian Approach Trail
Victims
- Christian
- Victor
Workout Summary
Four hours of relentless ascents combined with brutal, quad-busting downhill screamers. A beautiful trail experience running in clouds, rock-hopping and sweatin’ it up.
Get some!
Here’s a AT approach trail map
WOD - Open Water Swim
WOD - Swimming
- Swim 1.4 miles in open water
Workout Summary
50 minutes crawling at Mary Alice Park at Lake Lanier.
Get some!
WOD - Running
WOD (modified)
- Run 5K …well, how about 2.24?
Slow-go, but able to run a nice 2.24 mile loop at an average of 8:48 minute miles.
PM Training
- 2 mile power hike through the city
- 2.3 mile run - shaved 1:20 off the A.M. time for the same route
Back is holding up well.
Easing Back In
Ah.
Was able to perform some slow, easy movements, allowing me to slowly come back to training. We’re talking light deadlifts, slow squats, minimal dead-hang pull-ups, push-ups, and plenty of stretching — and of course, more time in the damn pool swimming laps.
I really don’t like swimming laps and am glad to be healing.
WOD
one round of:
- 20 deadlifts, 45 lbs
- 12 squats
- 3 dead-hang pullups (to eliminate any back-jarring)
- 12 pushups
- 12 overhead shoulder-stretches
- 10 overhead presses, sloooow
Added some additional low-back stretching and 30 minutes of swimming. As much as I hate the lap swimming, I am interested in swimming in open water, point A to point B type-stuff.
Lesson of the day
Don’t take you physical disposition for granted. Nothing sucks worse than being injured when you are a hyper, energy-filled maniac who loves to train and get outdoors.
Think about this the next time you feel lazy and want to skip a workout - don’t do it - or, at the very least, do something, but don’t take it for granted. You’ll only feel worse later.
Swim, Swim, Swim
Yep, still swimming. Getting a little tired of it too - I would be much happier in open water, with a set destination, as opposed to this proverbial hamster wheel of swimming laps.
Today’s WOD:
- swim 1 mile
1 mile swim facts
People ask me, “how do you know you are swimming a mile?”
My method is a guess-ti-mation, but the following are absolutes:
- In an olympic-sized pool, 72 lengths equates to 1 mile
- 36 laps (down and back)
So, I time myself swimming very slowly for one full lap (down and back). It take me right at ~60 seconds to swim a full lap slowly; therefore, if I swim for 35-45 minutes, I am assured of clocking at least 1 mile.
It’s not scientific, but it beats trying to count 72 lengths, or 36 laps.
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CrossFit Metro Information
CrossFit Metro
CrossFit Training in Metro Atlanta, GA
4007 Ancient Amber Way
Norcross, GA (Peachtree Corners area)
Phone: 404.934.7428
email: christian@crossfitmetro.com -
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