Skills Day

November 20, 2009 · Filed Under Crossfit Metro Blog · Comment

Today’s WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.

We worked on:

Handstand holds (10 second progressions for 10-40 secs.)
Kipping pull-ups (Christian worked on butterflies)
Deadlift (Jay-135lb, CG-185lb) in sets of 5
Power clean form
Squat clean form

Results:

Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast 5K race in the a.m. and Jay is still new to the deadlift.

Next time, we’ll crank him up to 155lbs.

…and to our handstand holds up to 1 minute.

Tags: cleans, deadlifts, squats

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: back squats, run 400 meters, running, squats

One Post, Many WODs

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

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