2009

November 17, 2009 · Filed Under Work Out of the Day, fran · Comment

Did Fran today RX’d for the first time in a long time. …and my times showed.

WOD – Fran

21 thrusters (men’s RX weight = 95lbs)
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Completed for time.

Results

Jay: x:xx
Christian: 8:35

Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.

I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.

Tags: fran

Angie 11/16/09

November 16, 2009 · Filed Under Crossfit Metro Blog, Work Out of the Day, angie · 1 Comment

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.

Tags: angie

yup …still going strong

March 5, 2009 · Filed Under Crossfit Metro Blog, Work Out of the Day · Comment

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).

Tags: running

Muscle-ups a’plenty

February 5, 2009 · Filed Under Crossfit Metro Blog, Work Out of the Day · Comment

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

Naturally, being able to roll-up into a muscle-up from a dead hang would require even more strength and technique …plus, I gotta get to the rings and make I can nail them there too.

This is a great step though – the little win I needed to stay jazzed and focused on the upcoming CrossFit games event in Jacksonville.

Tags: crossfit games, muscle-ups