Skills Day
Today’s WOD called for 1×1x1×1x1×1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.
We worked on:
- Handstand holds (10 second progressions for 10-40 secs.)
- Kipping pull-ups (Christian worked on butterflies)
- Deadlift (Jay-135lb, CG-185lb) in sets of 5
- Power clean form
- Squat clean form
Results:
Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast 5K race in the a.m. and Jay is still new to the deadlift.
Next time, we’ll crank him up to 155lbs.
…and to our handstand holds up to 1 minute.
Jason David story
This is a great CrossFit success story.
We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:
Read Jason David’s story
and, watch Jason shred a “real man’s” Fran in 3:47
Angie 11/16/09
Oh, the lovely Angie. She’s no joke.
WOD
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
for time…
Results
Jay: 34:52
Christian: 27:25
As RX’d.
Again, Jay continues to work through kippings, so there’s a lot of jumping pull-ups goin’ on for him. I have the kips down, but fall apart after 50 and my reps become chopped up terribly.
I continue to struggle with push-ups, breaking them into sets of ten, and sets of 5 or less by time I reach 50 or 60 or so.
Once Jay learns kippings, I’m screwed.
Fran 11/13/09
WOD
21 thrusters
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups
For time…
Results
Jay: 9:08
Christian x:xx
Scaled at 65lbs for the thrusters. Jay did this on vacation in Ohio
Woody Gap to Blood Mountain Trail Run
What a great weekend for training.
Kennesaw Mountain
Saturday, I ran 20 miles at Kennesaw Mountain with my buddy Sean O.
Kennesaw Mountain is a popular trail running destination with rolling hills, and for the most part, wide, runnable trails. The climbs can be challenging, but short – just enough to feel it.
But, we also ran the paved road portion which is 1.75 mile lung-busting ascent, and then anouther 1.75 back down. That was the hardest by far.
Woody Gap to Blood Mountain
But today, wow.
Today, three of us left in the foggy dark, out of Woody Gap, and headed towards Blood Mountain, the highest peak on the Georgia section of the Appalachian trail.
This was an incredible run with beautiful, runnable trail, long climbs and fast descents.
A trail runners dream.
Might not have gotten any CF in, but I worked hard none-the-less.
Next week, 50 miles.
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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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