Was CrossFit 2003 Easier?

December 19, 2008 · Filed Under Work Out of the Day · 1 Comment

So, to mix things up a little (the CrossFit way, right?) I decided to drop waaaay back in the CrossFit HQ archives and pull a WOD from 2003.

2003 WOD

Three rounds of:

400 meter run
21 back squats, 135 lbs

WOD summary

It was tough. But it wasn’t as tough as many of the WODs that appear on the site this year (or last year). This leads me to wonder if CrossFit standards have increased over time as the faithful have improved.

In other words, is getting involved in CrossFit now harder for new trainees than it might have been if they started in the earlier years?

Tags: back squats, run 400 meters, running, squats

Marathon Complete, Back to CrossFit

December 1, 2008 · Filed Under Work Out of the Day · Comment

photo: The wall in my office where I collect my race numbers

A New Personal Record for the Marathon

3:59:58, two seconds under four hours.

Towards the middle of the race, I didn’t think I was going to get the sub-4 marathon, but towards the end, I sucked it up and pushed as hard as I could, finishing the last stretch of the Atlanta Marathon with a 5:24 minute mile.

Because of the way that I train, I attribute much of my continued run improvement to CrossFit training methodologies. I am getting stronger - Whole body stronger, which allows my body to hold up, longer, under stressful conditions.

Back to WODS …sorta’

Easing Back In

A little Berg warm-up
Hang cleans and squat cleans up to 135lbs
Front squats up to 155lbs
six rounds of “Cindy”
- 5 pull-ups
- 10 push-ups
- 15 squats

WOD summary

I started to feel the work in my back. Although I was paying close attention to strict form, staying “tight” throughout the core was tough due to some continued muscle fatigue from the marathon. I chose to stay safe and easy.

There’s always tomorrow.

Tags: cindy, marathon

Preparing for the Atlanta Marathon

November 24, 2008 · Filed Under Work Out of the Day · Comment

The Weather Channel Atlanta Marathon is coming up in four days, and I feel strong and ready, due mostly to Crossfit training.

Saturday, ran a little country 15K outside of Athens, GA, finishing in 1:18:56 - not bad considering I ran the first two miles with my wife before she finally let me go ahead.

WOD - Old Man Fran

I call todays workout old man Fran because it was a true Fran, just slow and not timed.

21-15-9 of:

thrusters
pull-ups

Plus, tore through some extra overhead squats, and increased my weight on overhead squats to 105 lbs. I am gunning for the day I can put up 135 lbs in an overhead squat.

Tags: fran, overhead squats

Push Jerk Singles Day

November 18, 2008 · Filed Under Work Out of the Day · Comment

Ok, traps, shoulders, upper arms …taxed. Hard to type.

Yea, push jerks! {wink to all the oly certs}

WOD - Push Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1 (7 singles)

Warm up to 155lbs x 3

1)175
2)175
3)185
4)185
5)185
6)190
7)190

WOD summary

I really noticed the negative with the heavier loads. Bringing 190 back down slowly, to the shoulders before racking the weight, is a struggle as the muscles fatigue in the latter sets

Tags: push jerk, singles

Helen

November 17, 2008 · Filed Under Work Out of the Day · Comment

After a weekend of 15K trail racing Satruday, and 7 miles of fast hiking Sunday, I was ready for a little muscle-taxing time. I got it with miss Helen.