Dirty Running

August 25, 2008 · Filed Under Work Out of the Day · Comment 

kennesaw mountain trails

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

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Congratulations Brian!

August 14, 2008 · Filed Under Work Out of the Day · Comment 

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.”

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A Day of Healing

August 11, 2008 · Filed Under Work Out of the Day · Comment 

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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