Hella Holiday
Saturday WOD - A little mo’ than HQ
- Run 10 miles (Instead of 3 rounds of 400s)
1:39 …a little slower than could be but using tapering for the 100-miler as an excuse.
Sunday WOD - HQ
- 10 weighted pull-ups with ~10lbs of chains
- PLUS: hundredpushups.com, week2, day 3
- 15
- 15
- 12
- 12
- 20
Finish it up today with a little cross-training at White Water Park. {wink}
Some Nasty, Nasty Girls
Like nasty girls? …not for long.
WOD - Nasty Girls
Three rounds of:
- 50 squats
- 7 muscle-ups or equivalent
- 10 hang power cleans with 135 lbs
Christian says, “Since I still struggle with muscle ups, I had to substitute jumping muscle ups and dip/pull-up combinations - the workout completely wrecked me. I wanted to stop after the first round. One positive, my power cleans actually improved throughout the workout.”
My Nasty Girls scaled:
- 50 squats (as RX’d)
- 7 muscle-ups
- round 1 - 28 ring dips, 28 pull-ups
- round 2 - 7 jumping muscle-ups + 1 dip each rep
- round 3 - 7 jumping muscle-ups + 1 dip each rep
- 10 hang power cleans with 135 lbs (as RX’d)
Time 25:01
Nasty Girls Video
Watch CrossFit female atheletes destroy the Nasty Girls workout. Tough women.
We’re not worthy…
Why CrossFit?
“What makes CrossFit different than regular resistance training?”
The quintessential CrossFit training question that comes up at least twice a day with new prospects. Below are my top 5 reasons why I believe CrossFit works for those serious about fitness training and productive workouts:
Top 5 reasons why CrossFit works
- CrossFit is hard - First and foremost, so, deal with it. It is physiologically impossible to obtain significant weight loss, strength gain and true cardiovascular endurance with easy workouts. Period. If anyone tries to convince you otherwise, walk away. It’s a boldface lie.
- CrossFit uses a variety of movements - Repetition is boring, and worse, less productive than utilizing a wide range of movements from a variety of athletic disciplines. CrossFit keeps things interesting.
- Most top athletes CrossFit - And they may not even know it - or call it as such; but, CrossFit is nothing new with regards to the exercises and intensity. Instead, it offers a varied mixture of a wide range of specific training methodologies that create strong, capable athletes such as boxers, gymnasts, weightlifters, and runners.
- CrossFit utilizes the sport of fitness - Healthy competition associated with fitness training helps drive individuals to push a little harder and attack a workout a little stronger, all in an effort to perhaps be a little better than the next guy - or, improve upon the individual’s last performance. The ego is a terrible thing to waste [sic]
- CrossFit works - The most important element of all. No other current methodology around the exercise and fitness scene today is producing more fit athletes and trainees than CrossFit.
Know of something better?
Bring it! We’ll try it - then, you’ll try ours.
Lastly, as someone who scours Craigslist and Ebay for additional, basic equipment for the gym, it’s interesting to note that no one seems to be selling-off their kettle bells, medicine balls, GHD machines, dip stations. rings, pull-up bars, plyometric boxes …etc etc
But, there sure are a friggin’ lot of all-in-one machines, Gold’s Gym bench press units, ellipticals, and the always laughable Bowflex versions littering the online commerce sites in mass
Wonder why? {wink}
Brian Continues to PR
Brian L., CrossFit Metro trainee, continues to improve his scaled Fran time.
Brian’s WOD - Scaled Fran
21-15-9
- Thrusters 75 lbs (up from 65 on 8/14)
- Jumping pull-ups
10:34 - Very impressive and a 20 second improvement over two weeks ago. Brian added 10 lbs to the thruster and 4 complete pull-ups to the 45 total. Improvement in weight, movement, and time - way to go big B!
CrossFit Metro Athlete Press Release
CrossFit Metro launched a release regarding Christian Griffith’s upcoming 100-mile trail race held in Two Harbors, Minnesota, on September 5-6, 2008. Check it out:
Atlanta Runner Tackles 100-Mile Ultramarathon Trail Race
Tuesday WOD - Oly Practice a’ Plenty
- Extended Berg warm-ups and good mornings
- Barbell snatches up to 95 lbs
- Barbell clean and split jerk up to 125 lbs
- One warm-down set of dips (12), pull-ups (4) and strict, bar-only overhead press (10-front, 10-back)
Run tonight 3.2 tonight…
Christian says, “What can I say? I love the olympic lifts. They require constant practice, and for me at least, they also require lots of warm-up. I have been doing the progressive weight in sets of three, and usually do a couple high-hang versions before going into full movement from the floor.”
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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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