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

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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Fran Gone Wild

July 2, 2008 · Filed Under Work Out of the Day · 1 Comment 

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

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WOD - Meat Grinder 17

June 29, 2008 · Filed Under Work Out of the Day · Comment 

View from Springer Mountain

Today’s WOD is called Meat Grinder 17

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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So, What is CrossFit Metro, Anyway?

June 11, 2008 · Filed Under Crossfit Metro Blog · Comment 

A little video I clipped off after today’s 5x3 deadlift WOD explaining a little about what I am trying to accomplish with CrossFit Metro.

I realize it’s not your usual affiliate.

I realize it’s sort of strange I’d get up on video and just speak.

I realize shooting “up” at myself is not flattering.

But, like Popeye, “I am what I am”, I love what I’m doing, and I can’t wait for tomorrow’s workout!

How ’bout you?

Will your endorphins be poppin’ enough to rip out the ‘corder and tell e’rebody about it?

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