Was CrossFit 2003 Easier?

December 19, 2008 · Filed Under Work Out of the Day · 1 Comment 

So, to mix things up a little (the CrossFit way, right?) I decided to drop waaaay back in the CrossFit HQ archives and pull a WOD from 2003.

2003 WOD

Three rounds of:

  • 400 meter run
  • 21 back squats, 135 lbs

WOD summary

It was tough. But it wasn’t as tough as many of the WODs that appear on the site this year (or last year). This leads me to wonder if CrossFit standards have increased over time as the faithful have improved.
In other words, is getting involved in CrossFit now harder for new trainees than it might have been if they started in the earlier years?

Tags: , , ,

The Lovely Nicole

September 24, 2008 · Filed Under Work Out of the Day · Comment 

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

  1. 9.6 mph - sorry ass ~8 pull-ups
  2. 9.7 mph - ~7 pu
  3. 9.8 mph - ~6 pu
  4. 9.9 mph - ~6 pu
  5. 10.0 mph - ~5 pu
  6. 10.1 mph - ~5 pu

I swear I made seven rounds, but the numbers above only show six. hmmm…

This workout is a VO2 Max builder and if you are running hard, tougher on the lungs and heart rate over anything else. Managing pull-ups with sweaty hands is a challenge. I was sans chalk which didn’t help my PU efforts.

Last 1/4 mile was 1:45 which I think was the fastest of the workout.

Tags: , , , ,

A Day Ahead of CrossFit HQ

September 19, 2008 · Filed Under Work Out of the Day · Comment 

Today’s WOD was run a 5K; but, yesterday, after doing the clean and jerk WOD, I headed out to the Jones Bridge trails and tore up some trail running.

I guess I’m a day ahead {wink}

This is great since I’m pacing my 13 year old step-son tomorrow in the Doug Kessler Lightning 10K in Sandy Springs.

Go Austin! …win the 1000 bucks

Tags: ,

Hella Holiday

August 31, 2008 · Filed Under Work Out of the Day · Comment 

Saturday WOD - A little mo’ than HQ

  • Run 10 miles (Instead of 3 rounds of 400s)

1:39 …a little slower than could be but using tapering for the 100-miler as an excuse.

Sunday WOD - HQ

  • 10 weighted pull-ups with ~10lbs of chains
  • PLUS: hundredpushups.com, week2, day 3
    • 15
    • 15
    • 12
    • 12
    • 20

Finish it up today with a little cross-training at White Water Park. {wink}

Tags: , ,

Lulu - Custom CrossFit WOD

August 18, 2008 · Filed Under Work Out of the Day · Comment 

Georgia and Florida, keep an eye on Fay…

Lulu - CrossFit Metro custom WOD

  • 32 pullups
  • 32 dips
  • 22 pullups
  • 22 dips
  • 12 pullups
  • 12 dips
  • 25 kettle bell swings 30lbs
  • 12 kettle bell snatches right arm 30lbs
  • 12 kettle bell snatches left arm 30lbs
  • 20 situps

Christian says, “Technically, I am two weeks out from my first 100-mile trail race and should be moving into a ‘taper’ mode; however, I believe CrossFit training actually helps me to recover and I plan to continue training, even scaled if I have to, up until about 5 days out.”

Tags: , , , ,

Next Page »