Crossfit Metro » squats http://crossfitmetro.com CrossFit Training in Metro Atlanta Sun, 24 Apr 2011 12:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 Skills Day http://crossfitmetro.com/blog/skills-day/ http://crossfitmetro.com/blog/skills-day/#comments Fri, 20 Nov 2009 20:25:05 +0000 Christian http://crossfitmetro.com/?p=173 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.

]]> http://crossfitmetro.com/blog/skills-day/feed/ 0 Was CrossFit 2003 Easier? http://crossfitmetro.com/wod/was-crossfit-2003-easier/ http://crossfitmetro.com/wod/was-crossfit-2003-easier/#comments Fri, 19 Dec 2008 14:59:38 +0000 Christian http://crossfitmetro.com/?p=123 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?
]]> http://crossfitmetro.com/wod/was-crossfit-2003-easier/feed/ 1 One Post, Many WODs http://crossfitmetro.com/wod/one-post-many-wods/ http://crossfitmetro.com/wod/one-post-many-wods/#comments Mon, 14 Jul 2008 12:57:43 +0000 Christian http://crossfitmetro.com/?p=40 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.

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