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
Weening back in Even Stronger
Feels good to be Crossfitting again – not quite at WOD strength again yet – but completing the movements and working my way back up.
“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…
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
WOD – Running
WOD (modified)
- 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.
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.
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CrossFitMetro.com Information
CrossFitMetro.com
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"Just'a couple of dudes CrossFit Training in Metro Atlanta, GA"4007 Ancient Amber Way
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Norcross, GA (Peachtree Corners area)
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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