Woody Gap to Blood Mountain Trail Run

March 8, 2009 · Filed Under crossfit metro blog · Comment 

What a great weekend for training.

Kennesaw Mountain

Saturday, I ran 20 miles at Kennesaw Mountain with my buddy Sean O.

Kennesaw Mountain is a popular trail running destination with rolling hills, and for the most part, wide, runnable trails. The climbs can be challenging, but short – just enough to feel it.

But, we also ran the paved road portion which is 1.75 mile lung-busting ascent, and then anouther 1.75 back down. That was the hardest by far.

Woody Gap to Blood Mountain

But today, wow.

Today, three of us left in the foggy dark, out of Woody Gap, and headed towards Blood Mountain, the highest peak on the Georgia section of the Appalachian trail.

This was an incredible run with beautiful, runnable trail, long climbs and fast descents.

A trail runners dream.

Might not have gotten any CF in, but I worked hard none-the-less.

Next week, 50 miles.

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CrossFit in Gwinnett County, Metro Atlanta, Georgia

March 6, 2009 · Filed Under crossfit metro blog · Comment 

Last year, I was all gung-ho to open an affiliate. I have an affiliate, CrossFit Metro, and an established web site, gym insurance… etc etc etc

…just no box.

I was offered the dream career jump at the end of last year, and had to take it – but of course, that sidelined my dream of running a CrossFit gym.

Now, I am looking to invest in a gym as a partner. I am eager to see something get going in the affluent area of lower Gwinnett County where there is a very strong, athletic and high discretionary income demographic

This way, I can be a “partner” in a CrossFit facility, have a great place to train, and maybe even teach one or two clasess.

I have my Level I, Oly cert, running and endurance cert, and expect to add kettlebell cert this month.

If anybody out there has been on the fence regarding getting something started, please reach out to me.

email: surftrip@gmail.com
web sites: http://run100miles.com & http://CrossFitmetro.com

Christian Griffith

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yup …still going strong

March 5, 2009 · Filed Under crossfit metro blog, work out of the day · Comment 

I’m a little concerned that all my attention to ultrarunning and ultramarathon races is cannabilzing my CrossFit training.

Running 30 or more miles requires a bit more recovery than traditional athletic training, and I can see my CrossFit times and loads being affected – slightly.

But that’s not going to stop me.

I love both disciplines.

Today’s WOD

Run training

  • 3.2 mph powerhike – 5 minutes + every minute 2% incline increase
  • 5 mph run, at 10% incline, for 5 minutes
  • alternating run 6.0 mph / walk 3.2 mph, every minute, at 10% incline
  • warm down starting at 10% incline, + .2 speed increase with -2 incline, per minute

Skills (light)

  • berg warm-up
  • snatches with 65 lbs & 95 lbs
  • 11 overhead squats with 65, and 95 lbs
  • handstand push-ups, 4 & 3

The hill training wiped me out, making the light skills training sort of a joke.

Lots of races upcoming with a trip to meat grinder, a 50-60 mile timed event race March 14, and the ING Georgia Marathon, March 29, 2009.

This year is playing out well so far on the trails with PRs (personal bests) at both the mountain Mist 50K, (6:19), and the Mount Cheaha 50K (6:48).

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