100 Double-Unders (umm...I'd settle for 1 double under) 300 singles in about 4:20
WOD#1
Front Squat /Weighted Push Up 5X5
5x65/10
5x75/10
5x95/45
5x125/45
5x125/45
WOD#2
5 Rounds for Time: About 23:00 - thanks to Scott who stuck around to coach me through my last set of squats and to Mike for letting me finish into the first part of his class.
15 x Front Squat 95lbs - cleaned the first two rounds, after failing out on the first five reps of round three moved to the rack
Run 400m
So, I purposely sat out this week knowing that I had a 14 mile run to complete on Sunday. I needed to confirm my suspicions that over-training was causing poor times/performance on the long runs. While I am unable to conclusively rule this as the reason, I do believe that it has not been helping my cause. In addition, I really watched my food intake (no I did not journal it and I am disappointed that I did not) and severely limited my alcohol intake. I did a short run on Wednesday night (shown below) and then no exercise until the Saturday run (14 miles).
In short, I do believe there is a cause and effect relative to hitting CrossFit two days a week, doing the short runs and the long Sunday run. I suspect it is too much. I also think my running technique needs some serious evaluation.
January 20, 2010
Run 3.2 miles
31:38 (in a light rain. nice.)
January 23, 2010
Run 14 miles
2:48 - 12 minute mile overall pace
Relatively flat course with some rolling hills. My overall pace was severely affected by a considerable amount of walking at the end. Until mile 13, I was at an 11:30 pace. This is damn good and I would be very, very pleased to hold this constant across 26 miles.
Overall I was great until mile 10 or 11 then started to gas a bit. Did not drink enough during the run. Need to be much more conscientious of hydration throughout the run. Very joint sore at the end—this has to be a technique thing.
Turkish Get-Ups
1, 1, 1, 1, 1
30#, 25#, 25#, 30#, 45# bar - each side
Chins
5, 5, 5, 5, 5
unassisted, assisted (thanks John), black band, assisted, purple band, purple band
-break
Three rounds for time:
30 Box Jumps "20 - jumped for the first time since my achilles injury last year
30 Ab-Mat Sit-Ups
30 Dumbbell Walking Lunges #35 (Rx 40#)
Ugly. Was hoping for a 2:30 and just couldn't get out of my own way. Did not eat well beforehand. Walked. A lot. I will focus on learning as much as I can about pre-race nutrition as possible in the next few weeks.
Abmat situp with PVC AMRAP 1 minute = 17 (subbed for GHD slam balls)
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
30 minute cutoff
4 full rounds
Just felt shitty this morning. Couldn't catch my breath (asthma is acting up lately), sore and cold. Tough workout and poor performance. I think my body needs more rest days.
Really concerned about my back. A bit sore this morning so I really kept it easy and focused on form. Not interested in sitting out another two weeks. Plus I am behind on my running and need to step it up ahead of the Brazen New Year run at Lake Chabot on January 2nd.
Finisher...
100 pull ups for time (cut off 10 mins)
Cutoff at 56 p/u ...must learn how to string kips together
Thanks Maribel. I feel kinda silly posting this here but I wanted the 6am'ers to know that I have not bailed out on them...just resting my injury so as not to do more harm...
Threw my back out trying to lift an elderly lady at the lab where I was having my blood drawn for my annual physical. She had fallen getting into her truck and was wedged in between the door and seat. I managed to get her to her feet but the slight tweaking I did on Saturdays' d/l is now a full blown injury. The good news is that the chiro says it is all muscle damage and should be fine with some rest and ice. As much as it pains me, I am out for a few days.
WOD: Lumberjack 20
20 Deadlifts (225 lbs) /Run 400m - failed on rep 13 and screwed my back up due to poor form?
20 KB swings (2pood) /Run 400m
20 Overhead Squats (95lbs) /Run 400m - Started here and worked my way around
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (35lbs each) /Run 400m
TIME: 43ish
Finished the run after the d/l and did the kb swings and final run. I consider this as unfinished business and will work on improving my time and completing the d/l. Should have held the line at 185.
