Deadlift and More Oly Lifts
WOD – Strength
Deadlift 5 x 5 x 5 x 5 x 5
* 185lbs since I am still a little weary of the back, plus, I am interested in better form.
PLUS, 5 pullups between each set as well for 25 pullups, as well as:
- Various technique training in clean and clean-n-jerk, max 95lbs
- Medicine ball cleans
- 21, 11 pushups
Finished off with some swimming.
Tonight - fast running.
New CrossFit Standards
Born at the 2008 Crossfit Games, new standards were developed for the pull-up and the overhead press, as well as strict burpees.
- Pull-ups are required all the way to the chest. This means you must touch your chest on the bar with each repetition.
- Overhead presses must be completed to full range of motion, over the shoulders, allowing the ears to be visible from side profile view at the top of the movement, in full extension
- Burpees must include an air born clap, with wide open hips.
Below are some helpful resources for CrossFit junkies to review:
- PDF: 2008 CrossFit Games Format
- Video: CrossFit Games Movement Standards
- Video: CrossFit Games format explanations
Final Standings at the 2008 CrossFit Games:
One Post, Many WODs
Craziness with vacation, returning, work, …and all that has me posting the entire weekends training in one Monday post. It’s varied, fun, and tough.
Saturday WOD
- 19+ mile Meat Grinder
The Meat Grinder is a run from Amicalola Falls lodge in Georgia, up the Appalachian approach trail to Springer Mountain, the southern terminus of the Appalachian Trail. This trail goes for 2100 miles all the way to Maine.
The trail is marked “strenuous” in the hiking guides and puts the runner through thousands of feet of elevation change throughout the out-n-back journey. This time we extended the trip past Springer Mountain, with about one mile on the Benton Mackaye trail
Sunday WOD
- Fran – 75 lbs – weak performance at about 14 minutes
- Triple superset of bar dips (20) with 40 lb kettle bell swings (12-15)
- Double superset of jump rope (120) with 15 lb wall ball (10)
Monday WOD – HQ
Four rounds of:
- Run 400 meters
- 50 Squats
Time: 13:40
Finished up with some light swimming and pool walking.
CrossFit Metro is on Vacation
…but still training, low-key style, on the beaches of Destin, Florida.
Some of the adaptive variety consists of:
- Two-mile soft-sand power hikes
- Hotel weight room machine silliness
- Treadmill tabatas
- Two-mile kayak rows
- Seven-mile runs through Henderson Beach State Park
- Pull-ups on beach jungle gyms
- Beach handstand walks
- …and of course, a little bull-riding
…back to normal training, Monday, July 14.
Cheers!
WOD | Peachtree Road Race
What a great race! The Atlan ta Peachtree Road Race was, again, one of the coolest running experiences. So many people lining the roads, decent temps, and lots of water hose-downs all along the course.
WOD – Peachtree Road Race
- 10K race – slow, but 53:21
It’s impossible to run this race for time due to the crowds – it’s all about the experience.
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CrossFitMetro.com Information
CrossFitMetro.com
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Norcross, GA (Peachtree Corners area)
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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