http://crossfitmetro.com Elite Fitness Training for Metro Atlanta Tue, 18 Nov 2008 13:08:57 +0000 http://backend.userland.com/rss092 en 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 ... http://crossfitmetro.com/wod/push-jerk-singles-day/ 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 ... http://crossfitmetro.com/wod/helen/ 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 ... http://crossfitmetro.com/wod/hanging-snatch-plus-jump-rope/ Phew - Career changes, travel, and a strong need for physical recovery has sidelined me from CrossFit for over three weeks. But we're back. WOD - wimpy, unfinished Elizabeth 21-15-9 of: 135lb squat clean ring dips Training Summary Blah. Started with 135 and just felt weak. continued with 95lb and that was easy. Dips were done on ... http://crossfitmetro.com/wod/back-in-the-saddle/ Here's what I posted at HQ: tough one. - started with 8 dips/8 pull-ups, but finished 4 sets with bar muscle-ups off a 8 inch box - handstand PU with legs draped over dip bar - 65 lb dumbbell 7 rounds + 2 muscle ups http://crossfitmetro.com/wod/nate-first-time/ Sometimes, as CrossFitters, it seems we can get so caught up in the benchmark workouts and improvement of our times, that we can sometimes neglect skills training. This week, I am purposely taking some time away from HQ workouts and working directly on my olympic lifting skills. It's important to me ... http://crossfitmetro.com/wod/dont-forget-skills-training/ Christian Griffith of  CrossFit Metro and Jason Tanner of CrossFit Norcross united for the Nationwide Fight Gone Bad workout. This was Jason's first attempt at Fight Gone Bad as RX'd and he did great with a 226. Christian, your humble narrator, improved on his 226 from the FGB Atlanta Affiliate Challenge ... http://crossfitmetro.com/blog/fight-gone-bad-went-well/ I am not trying to start controversy; but I am concerned, from a public perception, about the angst developing around both the sailor's case against Ruthless Training Concepts, and more recently, the Mike Boyle comments regarding CrossFit. Below are my thoughts as posted to the CrossFit HQ forums: We are CrossFit I hesitate ... http://crossfitmetro.com/blog/mike-boyle-vs-crossfit/ Ah, treadmill sprinting combined with pull-ups - a well contructed workout forcing pull-up numbers with sweaty hands. Coach, you're evil. WOD - Nicole As many rounds as possbile in 20 minutes of: Run 400 meters Pull-ups WOD Summary 9.6 mph - sorry ass ~8 pull-ups 9.7 mph - ~7 pu 9.8 mph - ~6 pu 9.9 mph - ~6 ... http://crossfitmetro.com/wod/the-lovely-nicole/ Virtual shoveling. Get some! WOD - Dig It 30, 25, 20, 15, 10, 5 of: Virtual Shovel over 24" barrier Pushups CrossFit Metro completion: 21:26 * Virtual Shovel is a movement that mimics shoveling snow, filling sand bags, etc. Trainees add weight to one end of an olympic bar and lift, in a shoveling motion, up ... http://crossfitmetro.com/wod/dig-it/