http://crossfitmetro.com CrossFit Training in Metro Atlanta Thu, 03 Dec 2009 20:45:58 +0000 http://backend.userland.com/rss092 en Oh yes. Front Squats. I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It's been awhile since we focused on them solely. It felt good. WOD 3 - 3 - 3 - 3 - 3 front squats Results After a good long warm up of: Oly lift ... http://crossfitmetro.com/wod/squats-frontside-that-is/ Today, Jay and I focused on Power Cleans, (cleans started from the floor, but not taken all the way to squat clean) plus finishing the entire movement with a push press. WOD 10 - 8 - 6 - 4 - 2 Power cleans to... Push press One movement. Not for time, but for form. Results Phew, there's ... http://crossfitmetro.com/wod/yeeeah-cleans/ Since we were limited on time, and focused more on proper form training vs. heavy loads, we're gonna call Tuesday's training "Sad Linda" --- In fact, there's really very little "Linda" resemblance goin' here at all, but we'll get there. WOD 10 - 8 - 6 - 4 - 2 (reps) of: deadlifts bench ... http://crossfitmetro.com/wod/sad-linda/ I love this workout. WOD shoulder press 1 x 1 x 1 x 1 x 1 push press 3 x 3 x 3 x 3 x 3 push jerk 5 x 5 x 5 x 5 x 5 Results shoulder press Jay: 95 - 105 - 115 - 115 - 105 Christian: 135 - 135 - 145 - ... http://crossfitmetro.com/wod/heavy-shoulder-work/ Today's WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn't do that since jay is still learning the compound oly lifts. We worked on: Handstand holds (10 second progressions for 10-40 secs.) Kipping pull-ups (Christian worked on butterflies) Deadlift (Jay-135lb, CG-185lb) in sets of 5 Power clean form Squat clean form Results: Jay is still a little clumsy ... http://crossfitmetro.com/blog/skills-day/ Egad, so as Hell from Angie + Fran back-to-back days, so seeing Elizabeth was, well ...not to complain, but YIKES! WOD 21 squat cleans (but we did power cleans) 21 ring dips (but we did bar dips) 15 cleans 15 dips 9 cleans 9 dips This WOD is is completed for time. Jay: power cleans with 85lbs Christian: power cleans ... http://crossfitmetro.com/wod/elizabeth-kinda-111809/ Did Fran today RX'd for the first time in a long time. ...and my times showed. WOD - Fran 21 thrusters (men's RX weight = 95lbs) 21 pull-ups 15 thrusters 15 pull-ups 9 thrusters 9 pull-ups Completed for time. Results Jay: x:xx Christian: 8:35 Yeah, I know, slooooow - but there's something that feels good about completing it as prescribed as opposed ... http://crossfitmetro.com/wod/fran-11172009/ This is a great CrossFit success story. We've all seen the garbage before and after  style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude ...with average genetics ...and what can be accomplished using the CrossFit methodology: Read ... http://crossfitmetro.com/blog/jason-david-story/ Oh, the lovely Angie. She's no joke. WOD 100 pull-ups 100 push-ups 100 sit-ups 100 squats for time... Results Jay: 34:52 Christian: 27:25 As RX'd. Again, Jay continues to work through kippings, so there's a lot of jumping pull-ups goin' on for him. I have the kips down, but fall apart after 50 and my reps become chopped up terribly. I continue ... http://crossfitmetro.com/blog/angie-111609/ WOD 21 thrusters 21 pull-ups 15 thrusters 15 pull-ups 9 thrusters 9 pull-ups For time... Results Jay: 9:08 Christian x:xx Scaled at 65lbs for the thrusters. Jay did this on vacation in Ohio http://crossfitmetro.com/blog/fran-111309/