Crushing It!
Back on two-a-days.
Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.
Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.
Today’s WOD
Four rounds of:
- 400 meter sprints (a little weak – but I am sore)
- 8.0
- 8.2
- 8.4
- 8.6
- 40 air squats
Total of 160 squats – aaargh.
I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.
Weight: 199 today {sigh}
Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)
FWIW – ran on a belly full of pasta and actually enjoyed it.
Accountability
So I pretty freakin’ fired up about taking the plunge and registering for CrossFit Games regional qualifier.
But, so as to not show up as a chump, it’s important that I train and train damn hard. I’m almost 40 years old and I have to work twice as hard to get to a level where I can even stand next to some of these hotshots.
Training goals
Without specific goals, there is no way to gauge success.
- I will adhere to the HQ WODs whenever possible.
- I will scale where necessary to prevent injury or training setbacks
- I will ratchet up the intensity
- I will give it everything I have
- I will stay accountable via this blog
Accountability is key
And with that, here are my latest training notes…
Current weight: ~195
Diet: Keeping the portions small. Berries and macadamia nuts in the morning, sushi in the afternoon, protein drinks in between and a family dinner in the evening (one meat, one starch, one salad)
Recovery: continues to be solid. sleep is at 8 full hours.
1/13/2009 – sign up day
- Scaled HQ WOD in terms of reps and sub’d bar dips for rings
- 155lb power cleans – felt good, early fatigue. weight is acceptable for me
- dips – took awhile to warm ‘em up, but got there
- Skills work
- handstand push-ups – getting much, much better at these – reps of 10-12 with plenty of work sets
- kipping pull-ups (up to 12-14 nonstop), and muscle-up training – still no bar muscle-up yet
I know I have a long way to go. Many of the people I will compete against have had muscle-ups for a year or more and can do them for huge reps.
All I can do is work hard and focus. Let the chips fall where they may. I’m determined.
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.
Fran Gone Wild
If you follow CrossFit Metro, you know that I am training at a recovery level as I ease back into the official WODs. Until then, I am creating custom workouts for my comeback.
“Fran Gone Wild”, custom CrossFit Metro WOD
21-15-9 of:
- thrusters (45 lb bar only)
- pullups (scaled)
Then…
Three rounds of:
- 12 dips
- 10 pushups
Then… finish with:
One round of:
- 120 jump rope
P.S.
New PR on my speed training loop – 17:49
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
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CrossFitMetro.com Information
CrossFitMetro.com
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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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