All posts tagged "running"
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
I was happy to see a Crossfit gym opened up right near my mom’s house in Huntington so I swung by for a drop-in. It’s a really new place - opened just a month ago I think - and their outfitted with all the new hot Rogue gear. I started in on CFSB’s standard warmup #1 before I realized that there was a WOD-specific warmup posted on the board (there was no class intro - people just jumped in whenever they arrived). The warmup was 500m row, shoulder dislocates, 5 Turkish Get Ups/side (30lb). Then I did some KB Romanian Deadlifts and leg swings to warm up my hamstrings, as Rxed by Coach Nick.
WOD:
Repeat 3x
Time: 24:43. Not very fun and not a very strong performance to rep CFSB. There was a whole list of stretches to go through after the WOD, which was a nice change of pace for me. We hit all the big areas for about 30 sec each side and then I finished with some more hamstring stretches cause I sure need them. CF Limitless is a great box and I’m sure they’ll do really well here…looking forward to dropping in whenever I’m in town.
Cold, night workout on the turf field at Washington Park. Crossed paths with a kindred spirit doing some sprints, which was cool. Started with my old standby, the official TWBS warmup:
Repeat 3x, then:
Repeat 5x, not for time. Low sweat index due to the cold, but I came pretty close to puking. Note: on cheat days, do intense workouts before crap.
First day back at the box since I decided my back needed some serious rest and chiropractic care. Luckily there’s an awesome Dr. who trains at the gym and straightened me right out. I’m going to continue with some adjustments and massage and make some changes to my work station, but I already feel much better. I’m keeping things low-intensity and scaled down until I get the green light, but I need to move. The doc was in the same class today and helped me figure out exactly how to scale things down.
Started with warmup 1:
Repeat 2x
Then did some serious foam rolling on the glutes, back, and lats which felt great. Then onto the WOD:
Time: 8:39. I’m glad I scaled this down, but I’m also really glad I got moving. Feeling really good now.
On the Washington Park turf field this morning:
Repeat 10x
Rested as needed between sets. Pushups felt strong.
Out on the turf field on this crisp autumn evening:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Time: 11:32. Funny how the backwards running always gets tough when it seems like it should be active rest. This took way too long.
Sunday early birds class with coach Fox. Started with warmup 1, 3x:
Then the WOD:
Time: 9:00. Took the runs very slow and the burpees slowed down way more than I anticipated. Should have finished in under 8 min. Glad I was able to run without any foot pain though.
I had a decent amount of time after this, so I did couch stretch on each leg for 2 min, then 2 muscle-ups every 30 seconds for 5 rounds (focusing on the transition), followed by 30 sec handstand holds for 3 rounds. Whenever I have time, I’ll do a few rounds of the 2 muscle-ups/30 seconds to get used to the volume.
I had an unexpected day off from daddy duties this weekend, so I thought I’d head up to Connecticut to see my long lost friend Zach. Turns out he was running the Hartford Half Marathon with my great pal Dave. I had nothing better to do, so I figured I’d run it with them. The last time I’d run farther than a mile was last December (also with Zach and Dave) so I wasn’t exactly well prepared.
Anyway, things started off fine - we couldn’t have asked for better weather and I even ate a couple of bananas before we got going. I started getting some ankle, knee, and hip pain at around mile 4, which gimpified my stride. My friends ditched me at around mile 6 and my pace really started to drag. When the elderly, obese, and clubfoot contingency started passing me like I wasn’t moving I knew I was in trouble. I kept chugging along and eventually finished in 1:59:46, which is an average pace of 9:09. Since we ran the first half at about 8m/m pace, the second half was probably about 10m/m or more. It was a pretty miserable showing.
Good old turf field. Good old autumn air.
Repeat 10x
I rested a bit between each set so I could really hit each sprint with max intensity. All pushups were unbroken and relatively easy. Felt good.
Another awesome private session with Coach Fox tonight. Warmed up with 3 min on the rower and then we spent a fair bit of time on rolling out the legs, chesticles, and doing some couch stretch to prep for overhead squats. Then we did some scap pushups with my feet on a box (very small range of motion, but tough) and some mid-lat pullups (ditto). Did a few light sets of OHS and some basic running drills to prep for the WOD.
Nancy:
Repeat 5x
Time: 14:54. Fox wasn’t lying when he said all those OHS will eff your running form. I followed his advice and treated the runs as active recovery from the squats. Splits ranged from 1:30 - 2:20, which is crazy slow. I was able to get the first, second, and fifth sets of OHS unbroken. Split set three into 10/5 and set four was a mess at 7/4/4. When I was able to slow down and lock my breath, I was much more stable and didn’t lose the weight.
Late night workout on the turf field. Keeping it simple, keeping it real:
Repeat 8x, resting ~30 sec between rounds. I love a sprint workout.
At the turf field in Washington Park, not even in workout clothes since I have no time:
Rested as needed between sets. Was originally planning on doing 10…1, but these were too easy, so I laddered back up at 5 reps. Probably should have done 10 reps in each set.
Catching up on posting some vacation WODs from my Bermuda cruise.
It was a rough day at sea. I was sorta feeling odd when I ran the mile on the treadmill, but those burpees were crazy. Some jumps felt like I weighed 300lbs, some felt like I was on the moon. The numbers are my best estimate, but it was a weak showing due to the waves. Felt green around the gills for a while after this one.
Nice rainy Sunday morning class with Nick. Mobility-based warmup followed by this little ditty that’s pretty close to the interval challenge:
Repeat 4x
Time: 18:13. I got the first 2 rounds of pushups unbroken, then they went downhill. Runs felt slow but the rain was really refreshing.
Headed back out to the wonderful turf field tonight.
AMRAP in 10 minutes
Score: 9 rounds. Did the pushups on my knuckles because my hands are still a blistered mess from yesterday’s fun on the turf. Good sweat.
