Monday, September 21, 2009

CrossFit ATL 4154 (2)Chris A.

Workout of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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  • peterbassi

    Yesterday: Sandman Triathlon
    1k swim: 23:39
    14mi bike: 49:00
    5k run: 28:14
    Total: 1:49:41
    The water was very rough and waves were high. They also had the buoys in the break, which didn’t make it any easier. Lots of people dropped out of the race less than half way into the swim, including 23% of my group. Just getting out past the buoys was draining. When I got out of the water to run to the transition area I must have looked drunk because I stumbled pretty hard to the left and almost fell over. I had salt water dripping from my nose for about 5 minutes.
    Bike was easier than I thought, although I’m definitely lacking leg strength. I got passed alot.
    The run was along the boardwalk and very fun. I ran it in my fivefingers and passed alot of people. The very end of the run was the only time I started feeling out of breath in the whole race. Definitely could have run it faster.
    Overall it was a great experience and I’d like to do more of these short triathlons. I’d get bored on longer ones. One other thing, and this may be because it was only my first triathlon, but crossfit is much more intense. If you can push yourself through Fight Gone Bad or the Filthy Fifty there’s no reason in the world you shouldn’t be able to finish relatively strong in a sprint triathlon.

  • Steve

    Saturday: Mountaintop Half Marathon, 2:44:01
    This is a trail running half marathon with about 2200 feet of climbing on singletrack. I did this race in 2006 with a time of 2:21:45 on a traditional running training program; in 2008 I finished in 2:12:00, on a Crossfit program. This year, I finished in a pretty dismal 2:44:01. The race was lengthened by about a mile and the weather was poor, making for a wet/slippery trail, so I can discount a little of the slower time. The first 8 miles of the race were great, after that I was struggling. Ironically, the last 5 miles are mostly downhill with a flat finish, which is where I had problems. Cramped up on last mile or two and had to alternate running and walking.
    Looking over my training logs, here is what I was doing then and now:
    2006: 2:21:45. Weighed 161 lbs. In the 11 weeks before the race, I did 33 training runs for a total of 230 miles, including intervals, tempo runs, and long runs.
    2008: 2:12:00. Weighed 168 lbs. In the 11 weeks before the race, I did 15 training runs for a total of 75 miles, plus Crossfit 3 days on, 1 day off. I also switched to POSE that year, and switched from a high carb/low fat diet to a zone diet.
    2009: 2:44:01. Weighed 175 lbs. In the 11 weeks before the race, I did 10 training runs for a total of 50 miles, plus Crossfit 3 days on/1 day off. I was pretty much just going out and running 4 to 6 miles once a week
    at race pace. The longest run I did was 8.4 miles.
    I’ve gotten a lot of PRs this summer on the “girls” and the hero WODs when they came up, so that part of my fitness has improved since last year. For shorter running distances, like 3 to 5 miles, my times are about the same this year as last. It is always suspect to draw conclusions from so few data points, but I’m feeling like I’m seeing the the point where I’m not running enough to perform at my best, at least at the 13.1 mi distance. I’m doing a flattish 10K road race next weekend, and a 13.1 mile road half marathon the weekend after, so I’ll get to repeat the experiment twice more this month.

  • Stephanie E

    5 rds for time
    21 thrusters (55#)
    21 DU
    Raise your hand if you have a leaky apartment…

  • Leah

    For all you Paleo people, I saw this cookbook on the CF Kirkwood website and thought I would pass it on… proceeds go to FGB.
    If you’re interested in buying it, you can go here:

  • Steve

    I was on the wrong side of 75/85 after work today to make it to the gym, so I ended up working out at home…
    3 rounds for time of:
    20 KB swing (16kg)
    30 push-ups
    40 abmat situps
    50 double unders

  • VAS

    Press 66kg

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