It’s simply as many squat clean and jerks one can complete in five minutes (5:00).

Men – 165 lbs

Women – 110 lbs

Me?

I scaled. 135 lbs, and I managed 13 rounds.

I’m completely wrecked, thank you.

“Welcome back, Christian.”

Thanks, me.

And the WOD is “Michael”.

Three rounds for time of:

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

My time? It’s wasn’t pretty. Let’s just say that I’m glad to be back and will focus first and foremost on my form and execution. Times will come later.

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.

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

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.

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

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.

…just no box.

I was offered the dream career jump at the end of last year, and had to take it – but of course, that sidelined my dream of running a CrossFit gym.

Now, I am looking to invest in a gym as a partner. I am eager to see something get going in the affluent area of lower Gwinnett County where there is a very strong, athletic and high discretionary income demographic

This way, I can be a “partner” in a CrossFit facility, have a great place to train, and maybe even teach one or two clasess.

I have my Level I, Oly cert, running and endurance cert, and expect to add kettlebell cert this month.

If anybody out there has been on the fence regarding getting something started, please reach out to me.

email: surftrip@gmail.com
web sites: http://run100miles.com & http://CrossFitmetro.com

Christian Griffith

Running 30 or more miles requires a bit more recovery than traditional athletic training, and I can see my CrossFit times and loads being affected – slightly.

But that’s not going to stop me.

I love both disciplines.

Today’s WOD

Run training

• 3.2 mph powerhike – 5 minutes + every minute 2% incline increase
• 5 mph run, at 10% incline, for 5 minutes
• alternating run 6.0 mph / walk 3.2 mph, every minute, at 10% incline
• warm down starting at 10% incline, + .2 speed increase with -2 incline, per minute

Skills (light)

• berg warm-up
• snatches with 65 lbs & 95 lbs
• 11 overhead squats with 65, and 95 lbs
• handstand push-ups, 4 & 3

The hill training wiped me out, making the light skills training sort of a joke.

Lots of races upcoming with a trip to meat grinder, a 50-60 mile timed event race March 14, and the ING Georgia Marathon, March 29, 2009.

This year is playing out well so far on the trails with PRs (personal bests) at both the mountain Mist 50K, (6:19), and the Mount Cheaha 50K (6:48).

• Not only have I learned bar muscle-ups, I can now do a max of 30 in a training session
• The weight, while bouncing around, is staying well under 195lbs
• My running continues to improve – taking 30 minutes off my last 50K PR
  • speed
  • efficiency
  • form
• I have trained my feet to run in the minimalist of shoes, for distances up to 50 miles

The point here is personal accountability. I have made comments. Set goals. Profiled my training, diet, and mis-steps.

This personal accountability is key to success.

Don’t hide behind the lies.

Exposing yourself makes it easier to be successful …and garner that much needed support too.

Full speed ahead.