The Lovely Nicole
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 pu
- 10.0 mph – ~5 pu
- 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.
A Day Ahead of CrossFit HQ
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
Hella Holiday
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}
Lulu – Custom CrossFit WOD
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.”
Meat Grinders and Wimpy Totals
I’m a little shy to do CrossFit Total today for fear of possible injury before so many upcoming races. I decided to lift generally heavy though, but from this point on, until after September 6, I will be focusing more on conditioning – Angie, Fran, Barbara etc… bodyweight stuff with a little Olympic lifting technique tossed in for fun.
Wimpy WOD
- warmups
- deadlift – ramp up sets up to 280 lbs x 3
- squat – ramp up sets up to 225 x 3
- OH push press – ramp to 165 x 1 — missed 175 again
Saturday – Meat Grinder
Another trip the meat grinder for some gnarly trail running. Sorta’ nixed doing “michael” as WOD
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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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