Deadlift and More Oly Lifts
WOD - Strength
Deadlift 5 x 5 x 5 x 5 x 5
* 185lbs since I am still a little weary of the back, plus, I am interested in better form.
PLUS, 5 pullups between each set as well for 25 pullups, as well as:
- Various technique training in clean and clean-n-jerk, max 95lbs
- Medicine ball cleans
- 21, 11 pushups
Finished off with some swimming.
Tonight - fast running.
Peachtree Road Race Warm-up
The Atlanta Peachtree Road Race is the not only the World’s largest 10K, but largest organized race of any length. Larger than the New York Marathon, Boston Marathon, on and on… Christian Griffith, founder of CrossFit Metro will be running the race in time group 1A - give a shout out if you’re out there!
WOD - Peachtree Road Race warm-up
Two rounds of:
- 20 pulldowns (105 lbs)
- 20 pushups (fast)
- 20 air squats
- 10 OH squats
- 10 shoulder stretches
Finish up with:
- Hip, back and glute stretching
- 20 minutes swimming (slow)
Good luck to all the Peachtree runners. Have a happy Fourth everyone!
And as always, …Get some!
WOD - Open Water Swim
WOD - Swimming
- Swim 1.4 miles in open water
Workout Summary
50 minutes crawling at Mary Alice Park at Lake Lanier.
Get some!
Easing Back In
Ah.
Was able to perform some slow, easy movements, allowing me to slowly come back to training. We’re talking light deadlifts, slow squats, minimal dead-hang pull-ups, push-ups, and plenty of stretching — and of course, more time in the damn pool swimming laps.
I really don’t like swimming laps and am glad to be healing.
WOD
one round of:
- 20 deadlifts, 45 lbs
- 12 squats
- 3 dead-hang pullups (to eliminate any back-jarring)
- 12 pushups
- 12 overhead shoulder-stretches
- 10 overhead presses, sloooow
Added some additional low-back stretching and 30 minutes of swimming. As much as I hate the lap swimming, I am interested in swimming in open water, point A to point B type-stuff.
Lesson of the day
Don’t take you physical disposition for granted. Nothing sucks worse than being injured when you are a hyper, energy-filled maniac who loves to train and get outdoors.
Think about this the next time you feel lazy and want to skip a workout - don’t do it - or, at the very least, do something, but don’t take it for granted. You’ll only feel worse later.
Swim, Swim, Swim
Yep, still swimming. Getting a little tired of it too - I would be much happier in open water, with a set destination, as opposed to this proverbial hamster wheel of swimming laps.
Today’s WOD:
- swim 1 mile
1 mile swim facts
People ask me, “how do you know you are swimming a mile?”
My method is a guess-ti-mation, but the following are absolutes:
- In an olympic-sized pool, 72 lengths equates to 1 mile
- 36 laps (down and back)
So, I time myself swimming very slowly for one full lap (down and back). It take me right at ~60 seconds to swim a full lap slowly; therefore, if I swim for 35-45 minutes, I am assured of clocking at least 1 mile.
It’s not scientific, but it beats trying to count 72 lengths, or 36 laps.
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CrossFit Metro Information
CrossFit Metro
CrossFit Training in Metro Atlanta, GA
4007 Ancient Amber Way
Norcross, GA (Peachtree Corners area)
Phone: 404.934.7428
email: christian@crossfitmetro.com -
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