Crushing It!
Back on two-a-days.
Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.
Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.
Today’s WOD
Four rounds of:
- 400 meter sprints (a little weak – but I am sore)
- 8.0
- 8.2
- 8.4
- 8.6
- 40 air squats
Total of 160 squats – aaargh.
I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.
Weight: 199 today {sigh}
Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)
FWIW – ran on a belly full of pasta and actually enjoyed it.
Dirty Running
WOD – Dirty Deer Run
- 10 mile loop from Burnt Hickory
Kennesaw Mountain is the place, 10 miles to loop, and chock full o’ wet dirt, sand, rocks – a hill or two – and just some damn fine running.
Time – 1:30
Congratulations Brian!
I have been training “Brian” for about 3 weeks now. He’s a natural for CrossFit – good squat form, decent strength, but lacking in the areas most of are/were when coming to CrossFit – shoulder flexibility, metablic conditioning …you know the deal.
A modified Fran – Gotta start somewhere
Brian currently does a modified Fran of 65lbs and mostly jumping pull-ups, but in two weeks, improved his modified Fran time from 13:28, to 10:58 — and that’s after adding in some real pull-ups with his jump-negatives this week.
Good job Brian!
I speak for all CrossFit trainers when I say “keep it up” and “great work”
Continued Recovery HQ WOD
Three rounds of:
- 250 jump rope
- 50 Abmat sit-ups
Total output: 750 jump rope, 150 sit-ups
Christian says, “I feel as though I almost fully recovered from my mountain trail 40-mile race, so played around with much of the HQ WOD today. I don’t have a GHD, and can’t do double-unders yet, so my WOD consisted of 5x the perscribed double-unders, and RX’d sit-ups”
“Yesterday served as a two-a-day for me as I ran 5K in the evening – which I do with my stepson 2-3 times a week.”
A Day of Healing
Saturday, I completed the Laurel Valley 40-mile Whitewater Run in the foothills of South and North Carolina. The race was completely self-supported (no aid) with a tremendous amount of total elevation.
Needless to say, I got my weekend training in. Today, I scaled to:
“Laurel” – custom WOD
- Plenty of warmup, including Bergerner
- 20, 65 lb thrusters
- 20 pull-ups
- 20 push-ups
- 20 sit-ups
- 10 back extensions
- 11, 30lb kettlebell swings
- 10 dips
- 200 jump rope
Christian says, “my body was a little wrecked, but it felt good to loosen up and strength train. Certainly, I was way behind the official WOD, but I got enough in to be pseudo-respectable. Hope to be back at it hardcore by Wednesday”
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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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