Whenever the “what is CrossFit?” question comes up, the above headline is a very clear and concise definition – but you can’t stop there – you’ll be forced to elaborate, the statement serves as the perfect foundation for further discussion.

What’s a great example? How about one of the best examples – Snatches!

WOD – Isabel

• 30 snatches
  • Men RX 135 lbs
  • Men scale 95 lbs
  • Men noob 75 lbs
  • Men beginner 45 lbs and less

Christian’s time: 7:56 – 75 lbs

Christian says, “Snatches are tough. Keeping count for 30 is tough. Not counting drops is tough. …all this at only 75 pounds. Snatches are definitely the most technical of all the Olympic lifts, but the amount of work* performed is huge, thus, the amount of power** generation is also a factor.

* Work is defined as
Work = Load x Distance

** Power is defined as:
Power = Work(Load x Distance)/Time

If you can perform the same work, for more repetitions, in the same amount of time, you are said to be increasing your power. Similarily, if you can perform increased work (i.e. increased load) in less time, you are said to have increased power output.

This is one of the key concepts behind CrossFit and basis to functional fitness.

The date is September 13th at 9:00am and CrossFit North Fulton will be the host.  The workout will be Fight Gone Bad.  This is a great way for your athletes to prepare for the third Fight Gone Bad on September 27th!  As we discussed in our meeting there will be a charge from now on to compete.  The cost is $15.00.

Wednesday WOD

• Push Press 3 x 3 x 3 x 3 x 3

Warm up: Berg warmup, 8 pull-ups, 10 push ups, press with bar 95lbs and 115lbs

1. 135 lbs
2. 155 lbs
3. 175 lbs {missed first – no count}
4. 165 lbs
5. 165 lbs {missed third, racked and then got last rep}
6. 155 lbs

Summary: even though I negotiated an unperscribed lift, I did experience an increase in strength. I finished the training with two more sets of kipping pull-ups, continuing to work on my kip.

Some of the adaptive variety consists of:

• Two-mile soft-sand power hikes
• Hotel weight room machine silliness
• Treadmill tabatas
• Two-mile kayak rows
• Seven-mile runs through Henderson Beach State Park
• Pull-ups on beach jungle gyms
• Beach handstand walks
• …and of course, a little bull-riding

…back to normal training, Monday, July 14.

Cheers!

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!

“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

“Tossed Salad”, CrossFot Metro custom WOD

One round of: all lifts with the 45 lb Olympic bar only

• 20 deadlift
• 30 sumo deadlift
• 40 squats
• 20 overhead press
• 20 pullups
• 20 45-degree pullups
• 20 pushups

Went well…

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

• Run 5K …well, how about 2.24?

Slow-go, but able to run a nice 2.24 mile loop at an average of 8:48 minute miles.

PM Training

• 2 mile power hike through the city
• 2.3 mile run – shaved 1:20 off the A.M. time for the same route

Back is holding up well.

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.