CrossFit Metro Athlete Press Release

August 26, 2008 · Filed Under Work Out of the Day · Comment 

CrossFit Metro launched a release regarding Christian Griffith’s upcoming 100-mile trail race held in Two Harbors, Minnesota, on September 5-6, 2008. Check it out:

Atlanta Runner Tackles 100-Mile Ultramarathon Trail Race

Tuesday WOD - Oly Practice a’ Plenty

  • Extended Berg warm-ups and good mornings
  • Barbell snatches up to 95 lbs
  • Barbell clean and split jerk up to 125 lbs
  • One warm-down set of dips (12), pull-ups (4) and strict, bar-only overhead press (10-front, 10-back)

Run tonight 3.2 tonight…

Christian says, “What can I say? I love the olympic lifts. They require constant practice, and for me at least, they also require lots of warm-up. I have been doing the progressive weight in sets of three, and usually do a couple high-hang versions before going into full movement from the floor.”

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Hundred Pushups - Week One

August 25, 2008 · Filed Under One Hundred Pushups · Comment 

First week of the hundred pushups six-week training program went very well. I completed four days of training in the first week. The program calls for only three days - monday, wednesday, friday - but I tossed in Tuesday for added fun.

Week two, here we come…

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Dirty Running

August 25, 2008 · Filed Under Work Out of the Day · Comment 

kennesaw mountain trails

WOD - Dirty Deer Run

  • 10 mile loop from Burnt Hickory

Kennesaw Mountain is the place, 10 miles to loop, and chock full o’ wet dirt, sand, rocks - a hill or two - and just some damn fine running.

Time - 1:30

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Chaos Gone Crazy WOD

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

Ok, so obviously I have a ton of fun making up my own workouts and giving them some goofy, off-the-wall names.

Chaos Gone Crazy - custom WOD

Three rounds of:

  • 15 push press 95lbs
  • 20 wall ball 15lbs
  • pull-ups to failure

Total output: 45 presses, 60 wall balls, 21 pull-ups

Christian says, “Before the WOD, I had the unique situation of a medley of alternative training. I train my son, and did many of the exercises with him. We did kettle snatches, kettle deads, lots of weighted bar stretching and practicing - and because I forgot Friday - I had to rip through my 100 pushups training.

After the WOD, I spent 30 minutes really working on olympic lifts, and overhead squats”

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See Helen Run

August 22, 2008 · Filed Under Work Out of the Day · Comment 

WOD - “Helen”

Three rounds of:

  • 400 meter run
  • 21 kettlebell swings (55lbs)
  • 12 pull-ups

No rest between rounds (yea, right)

Christian says, “Good workout this morning despite feeling pretty fatigued and sore. I didn’t time the effort, but ran my 400’s at:

  1. 9.5mph (6:32 minute miles)
  2. 9.6mph (6.25 minute miles)
  3. 9.7mph (6.19 minute miles)

and completed swings as rx’d …pull-ups, sorta rx’d, but sucked. Fatigue pull-ups are just a bitch!

One hundred push-ups update - Week one

Today will complete week one of the hundred push-ups training challenge.

As I mentioned in a previous post, I am doing the push-ups as a break in the work day at my office in downtown Atlanta.

I added an extra day of push-ups in week one since the training was rather easy this round - but it’s gonna get tougher.

Will I get there? 100 consecutive push-ups?

We’ll see…

Get some!

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