Reflect Day
Push-pressed 205 for a new max weight.
Have improved in bar muscle-ups, handstand push-ups, and overhead squats.
Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs
Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.
Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)
Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.
Gains in the Overhead Squat
100 days until the south east regionals
In my CrossFit skills training, I have made some good gains on some movements that previously were very difficult for me.
One of these movements is the overhead squat. OH squats are difficult because they require a strong core, solid mechanics, and really tax almost every one of ten identified skill set areas in which CrossFit focuses.
Training notes:
1/14/2009
Weight: ~195
Diet: a little sloppy yesterday. fruit and nuts in the a.m., cheated with a mocha coffee in the afternoon. Salad and BBQ chicken at lunch with seafood gumbo (white rice, eeek), cheese, and blueberries at dinner.
WOD:
Ran 3 miles on the treadmill
- mile 1 at 6 mph with .5 mile at 2% incline
- mile 2 at 7 mph with .5 mile at 3% incline
- mile 3 at 8 mph with .3 mile at 3% incline
evening, rest.
1/15/2009 – morning
Overhead squat
- warm-up with bar, 65 lbs, & 90 lbs
- work sets (in lbs)
- 115
- 125
- 135
- 135
- 135
- 140
- 150
My overhead squats are feeling very good. My core has become hella’ stable and I believe I will really ramp up in weight quickly with this new strength. I feel my push presses are contributing to this comfort as well.
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
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CrossFitMetro.com Information
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Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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