Preparing for the Atlanta Marathon
The Weather Channel Atlanta Marathon is coming up in four days, and I feel strong and ready, due mostly to Crossfit training.
Saturday, ran a little country 15K outside of Athens, GA, finishing in 1:18:56 – not bad considering I ran the first two miles with my wife before she finally let me go ahead.
WOD – Old Man Fran
I call todays workout old man Fran because it was a true Fran, just slow and not timed.
21-15-9 of:
- thrusters
- pull-ups
Push Jerk Singles Day
Ok, traps, shoulders, upper arms …taxed. Hard to type.
Yea, push jerks! {wink to all the oly certs}
WOD – Push Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1 (7 singles)
Warm up to 155lbs x 3
1)175
2)175
3)185
4)185
5)185
6)190
7)190
WOD summary
I really noticed the negative with the heavier loads. Bringing 190 back down slowly, to the shoulders before racking the weight, is a struggle as the muscles fatigue in the latter sets
Helen
After a weekend of 15K trail racing Satruday, and 7 miles of fast hiking Sunday, I was ready for a little muscle-taxing time. I got it with miss Helen.
WOD – Helen
Three rounds of:
- 400 meter sprint
- 21 kettlebell swings (1.5 pood KB, or 55lb DB)
- 12 pull-ups
Doh! I did this wrong today. I did 15 pull-ups for each of the three rounds. …but a little extra work never hurt anybody.
I didn’t time the WOD today.
Hanging Snatch plus Jump Rope
Today’s workout was a scaled WOD from CrossFit HQ.
Because of a 15K race tomorrow, I opted to instead of running 400s, I do 100 jump ropes per round. Also, I opted for 3 rounds instead of 5.
WOD – 3 rounds of hanging power snatches and ropes
- 15 hanging power snatches with 95lbs
- 100 jump rope
Total ouput: 45 snatches, 300 jump rope.
*** Legs very sore from Jason mod yesterday. Never underestimate air squats in volume.
Cool push-ups video scoured from the web
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