Post-certification Workout
Today is a rest day, but yesterday, after certification, I felt the need to train – but not the HQ prescribed filthy fifty. I need more energy for that and certification had me a little zapped.
Post-certification WOD
Four rounds of:
- 20 push-press 45 lbs
- 20 kettle bell (dumbbell) swings 40 lbs
- 5 burpees -with new standard clap
Two rounds of:
- 10 medicine ball pushups
- 10 inverted rows
- 120 jump rope
Evening:
A little 2.3 mile run with my stepson working on the movements learned at the CrossFit Running Certification.
One Post, Many WODs
Craziness with vacation, returning, work, …and all that has me posting the entire weekends training in one Monday post. It’s varied, fun, and tough.
Saturday WOD
- 19+ mile Meat Grinder
The Meat Grinder is a run from Amicalola Falls lodge in Georgia, up the Appalachian approach trail to Springer Mountain, the southern terminus of the Appalachian Trail. This trail goes for 2100 miles all the way to Maine.
The trail is marked “strenuous” in the hiking guides and puts the runner through thousands of feet of elevation change throughout the out-n-back journey. This time we extended the trip past Springer Mountain, with about one mile on the Benton Mackaye trail
Sunday WOD
- Fran – 75 lbs – weak performance at about 14 minutes
- Triple superset of bar dips (20) with 40 lb kettle bell swings (12-15)
- Double superset of jump rope (120) with 15 lb wall ball (10)
Monday WOD – HQ
Four rounds of:
- Run 400 meters
- 50 Squats
Time: 13:40
Finished up with some light swimming and pool walking.
WOD – Meat Grinder 17
Today’s WOD is called Meat Grinder 17
- Run 17 miles on the “strenuous” Appalachian Approach Trail
Victims
- Christian
- Victor
Workout Summary
Four hours of relentless ascents combined with brutal, quad-busting downhill screamers. A beautiful trail experience running in clouds, rock-hopping and sweatin’ it up.
Get some!
Here’s a AT approach trail map
WOD – Running
WOD (modified)
- Run 5K …well, how about 2.24?
Slow-go, but able to run a nice 2.24 mile loop at an average of 8:48 minute miles.
PM Training
- 2 mile power hike through the city
- 2.3 mile run – shaved 1:20 off the A.M. time for the same route
Back is holding up well.
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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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