CrossFit in Gwinnett County, Metro Atlanta, Georgia
Last year, I was all gung-ho to open an affiliate. I have an affiliate, CrossFit Metro, and an established web site, gym insurance… etc etc etc
…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
yup …still going strong
I’m a little concerned that all my attention to ultrarunning and ultramarathon races is cannabilzing my CrossFit training.
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).
Back to Accountability
I am very pleased with my progress thus far.
- 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.
Muscle-ups a’plenty
Ok, now I’m flat out addicted – gotta get to the rings.
Today I managed 20 bar muscle-ups. I amazed at how quickly and easily they are coming to me – after a month of trying them religiously.
What helped? scaling.
Learning bar muscle-ups
I don’t know if it’s the same with rings, but for bar muscle-ups, it really helped me to, first, get my kipping pull-up up to chest level on the bar.
Concurrently, I would practice jumping into the muscle-up, off of a box, to get that momentum start. All the while continuing to work on hip drive strength and core.
Then, it just happened.
Bam! …I kipped, drove hard out of the bottom, caught myself in bottom of the dip, and drove up using my shoulders and arms.
Building on the bar muscle-up
So now, the goal becomes tow-fold:
- how fast can I do, say, 30?
- how much more strict can I get with the technique
My Girl Fran
Today, I did Fran.
21-15-9 of thrusters and pull-ups. The quintessential workout that sounds easy on paper, but will completely wreck everyone you know. Honest.
Throw Fran at a bodybuilder and watch the meathead crumble.
My Fran today was not pretty. The thrusters got broken into 3 sets, round 1 and 2 sets round 2. I was able to rip through the last 9 without a break.
Pull-ups were worse today. I had no grip. Damn! But I was strong, so I could quickly jump back up and it didn’t slow me too much.
7-ish Fran …not bad for all the breaks.
Post Fran
After I recovered a bit from Fran, I did some intervals of Bosu ball squats (15lb ball) and back extensions (15lb ball)
Then, I finally got a bar muscle-up!
That’s right, suckas, I got my first muscle-up today. Straight from a dead-hang-kip.
No bench.
No scale.
A true muscle up.
I’m very excited.
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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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