This was the third week of the Crossfit Open workout. The workout for the week is something I'm indifferent about:
AMRAP 5 minutes:
Clean and Jerk (165)
I feel comfortable doing clean and jerks. What I mean by that is that no part of the movement hurts any joints/muscles in an unnatural way. Simply accelerate the bar off the ground, catch it, stand, and jerk overhead. I thought I had fully recovered from the squat workout on Monday, but I guess my legs were still slightly fatigued. Consequently, I had the most trouble with the front squat portion of the exercise and several people commented on my lack of leg strength being my limiting factor. But they also mentioned that it's better to have to improve on leg strength, since they noted by presses/jerks were no problem. I had set a goal of 40 reps (clean + jerk=2 reps), but fell just short, only getting 17 total reps and I had to work for that. Maybe I could have beaten that if I came back on Saturday morning for another shot, but I wanted to rest up for the Toughmudder on Sunday. Not bad overall. I think it puts me in 4th place on the team.
Friday, April 8, 2011
Thursday, April 7, 2011
Valley Forge Loop
Thought about stopping in Valley Forge since it's conveniently on the way home from work. I've gone through a few times months ago and found some decent single track which is also pretty good for mountain biking. It's a pretty huge park with lots of paved trails and grass fields everywhere. Throw in loads of rolling hills and you've got yourself a workout. I went to this site and found a nice 5-mile loop for starters. I'm fairly familiar with the area, so it wasn't a stretch to find the starting point and I could easily keep my bearings during the run.
It was an awesome afternoon. Mid 60s and the sun still hanging over the tops of the trees. No music for this workout, just my heavy breathing and clambering foot strikes. I remembered reading an article earlier about the push to change running form towards forefoot striking to achieve better economy. I also remember a separate article citing all the runners who seem to just float on past at blazing speeds, all while seemingly effortless. I came to the conclusion that, without a coach, I'll just end up doing more damage than good. So I'll try not to focus on it too much.
I ran past a picnic area where we've had our company outings for the past few years. I always find it funny re-visiting places that I've been to as a kid and then again as an adult. My parents used to take all of us here when I was younger (4 boys and a girl) and probably get a kick out of watching us run up and down the hills all day. Of course now I know they just wanted a little peace and quiet on the car ride home and for the rest of that day. We were out for the count...
Kept a fairly consistent pace throughout the run. Stopped a few times to look for road signs, but nothing else. I wore the MT-101 trail shoes and stuck mostly to the grass, but next time I'll definitely go barefoot. It's all smooth, soft grass here. Gotta give it a shot.
5.1 miles in 41 minutes.
It was an awesome afternoon. Mid 60s and the sun still hanging over the tops of the trees. No music for this workout, just my heavy breathing and clambering foot strikes. I remembered reading an article earlier about the push to change running form towards forefoot striking to achieve better economy. I also remember a separate article citing all the runners who seem to just float on past at blazing speeds, all while seemingly effortless. I came to the conclusion that, without a coach, I'll just end up doing more damage than good. So I'll try not to focus on it too much.
I ran past a picnic area where we've had our company outings for the past few years. I always find it funny re-visiting places that I've been to as a kid and then again as an adult. My parents used to take all of us here when I was younger (4 boys and a girl) and probably get a kick out of watching us run up and down the hills all day. Of course now I know they just wanted a little peace and quiet on the car ride home and for the rest of that day. We were out for the count...
Kept a fairly consistent pace throughout the run. Stopped a few times to look for road signs, but nothing else. I wore the MT-101 trail shoes and stuck mostly to the grass, but next time I'll definitely go barefoot. It's all smooth, soft grass here. Gotta give it a shot.
5.1 miles in 41 minutes.
Wednesday, April 6, 2011
Short run
Run today called for three easy miles. Took a route with some coworkers through a hay field that I'm sure was crawling with ticks. Add sinkholes and poison ivy and that equals me never running through here again. To top it off, I found the remains of a deer femur (at least I think it as a deer...). Pace was very slow to accommodate all of the newbies, and I was happy to oblige. At least the grace was easy on my legs and got the blood flowing.
About 3.5 miles in 40 minutes.
About 3.5 miles in 40 minutes.
Tuesday, April 5, 2011
Solo Malvern Run
A solo run in the rain through the quarry and the nature preserve today. I can easily remember the days when I was missing turns left and right. Now the heavily traveled route seems like second nature to me. I still can't consider myself an expert back here, but it's good to know I can head out on my own and find my way around. Of course the rain brought lots of mud and bigger creeks, but the wind wasn't so bad once I reached the protection of the trees. I had anticipated 70 degree weather all week and didn't pack anything but shorts and a tee. I opted to take the Brokeback portion of the trail (the first time I realized where the turnoff was) and finished with a sprint up the final hill in the park before cooling down for the last 1/2 mile.
My legs still felt pretty heavy, but at least the stiffness dissipated after a few minutes of warmup. About 4.5 miles in 40 minutes.
Early evening
Loss to Zero Defects tonight. Didn't play as well as we did last week, although they hit a ton of three-pointers. I think this drops us to second place, but I guess it doesn't really matter in the end. We beat the first place team handily twice already this season. Hoping for the best.
My legs still felt pretty heavy, but at least the stiffness dissipated after a few minutes of warmup. About 4.5 miles in 40 minutes.
Early evening
Loss to Zero Defects tonight. Didn't play as well as we did last week, although they hit a ton of three-pointers. I think this drops us to second place, but I guess it doesn't really matter in the end. We beat the first place team handily twice already this season. Hoping for the best.
Monday, April 4, 2011
Strength
Squat 5, 4, 2, 2, 2, 12X2
Load: 145, 175, 200, 230, 230, 245X2, 240X10
Chinups X 50
Bench: 5, 4, 2, 2, 1, 5X2
Load: 135, 145, 175, 185, 195, 210X5
Dips 3 X 10
Workout comments: My abs are definitely the most sore they have ever been today and yesterday. I could hardly stand up yesterday without wincing. What was it from the Open that did that to me? The workout today was brutal and I think I came to the realization that max gains in any weightlifting program will never coincide with endurance training. There is simply too much muscle soreness following these tougher weight sessions and it makes running miserable for days on end. I know took off last week from heavy weights, but that's just my opinion. I wanted to keep up with this program at least through the 50K and see how my body reacts to the longer distance, so maybe I'll keep it up at least for this cycle.
On the other hand, the bench press was equally as difficult, but I didn't detect any of the early symptoms of soreness as I did with my legs.
Load: 145, 175, 200, 230, 230, 245X2, 240X10
Chinups X 50
Bench: 5, 4, 2, 2, 1, 5X2
Load: 135, 145, 175, 185, 195, 210X5
Dips 3 X 10
Workout comments: My abs are definitely the most sore they have ever been today and yesterday. I could hardly stand up yesterday without wincing. What was it from the Open that did that to me? The workout today was brutal and I think I came to the realization that max gains in any weightlifting program will never coincide with endurance training. There is simply too much muscle soreness following these tougher weight sessions and it makes running miserable for days on end. I know took off last week from heavy weights, but that's just my opinion. I wanted to keep up with this program at least through the 50K and see how my body reacts to the longer distance, so maybe I'll keep it up at least for this cycle.
On the other hand, the bench press was equally as difficult, but I didn't detect any of the early symptoms of soreness as I did with my legs.
Saturday, April 2, 2011
Crossfit Open
Week 2 of the Crossfit Open. I wish I could get more into this. I've been watching some interviews on the website and everyone seems to be attempting the weekly workouts multiple times in order to get the best score. I just don't have time for that. I think my ranking dropped a little after this workout, but I'll have to wait a few days to know for sure. I had been reading the rankings completely wrong. I originally thought that I was in first place on the Central Bucks team, but came to find out that a few guys beat me on one or both of the workouts. I don't know if I'll do too well on pure strength work, but I'm hoping pullups, running, and/or rowing will help bump up my scores.
15 Minute AMRAP
9 Deadlifts (155)
12 Pushups
15 Box Jumps
8 Rounds + 20 reps
Workout comments: I was pretty consistent on the deadlifts. I had to break only once or twice. Pushups killed me. But I was really surprised that I did so well on the box jumps. Granted, they weren't as quick as lightning, but I was still knocking out at least 10 at a stretch, with only a few seconds rest before continuing. Half of the rounds were unbroken as well. There were a couple of close calls when my foot didn't quite make it onto the box, but I recovered well without completely tearing my shin apart.
15 Minute AMRAP
9 Deadlifts (155)
12 Pushups
15 Box Jumps
8 Rounds + 20 reps
Workout comments: I was pretty consistent on the deadlifts. I had to break only once or twice. Pushups killed me. But I was really surprised that I did so well on the box jumps. Granted, they weren't as quick as lightning, but I was still knocking out at least 10 at a stretch, with only a few seconds rest before continuing. Half of the rounds were unbroken as well. There were a couple of close calls when my foot didn't quite make it onto the box, but I recovered well without completely tearing my shin apart.
Friday, April 1, 2011
Recovery Run
The running program we're following for the 50K incorporate a second "long run" the day following the primary long run in order to acclimate the body to running while fatigued. I haven't been getting in these miles like I should, but I'm hoping that if I'm 1-2 miles short of the goal, I'll be OK. However, I just realized that the peak training weekend falls on the same weekend I'm registered to run in the American Odyssey Relay. I'll be racking up about 21 miles in a 24 hour period, but I don't know how that will play out with my scheduled 20 mile run for Saturday and 15 mile run on that Sunday. One of these times, I'm actually going to follow a training program.
The run today was fairly uneventful. I opted for a run in Conshy and almost immediately regretted it. My legs were still beat up from the previous day, and for some reason I just can't seem to stomach these streets anymore. I strung together a long run as best I could, but chose to head home rather than tack on the extra mile loop I had planned for the end. That's the danger of long runs in Conshy. You inevitable have to run within a mile of your house since it is geographically isolated on all sides by rivers, woods, or highways. It makes for an easy premature end to a run.
7.3 miles
61 minutes
The run today was fairly uneventful. I opted for a run in Conshy and almost immediately regretted it. My legs were still beat up from the previous day, and for some reason I just can't seem to stomach these streets anymore. I strung together a long run as best I could, but chose to head home rather than tack on the extra mile loop I had planned for the end. That's the danger of long runs in Conshy. You inevitable have to run within a mile of your house since it is geographically isolated on all sides by rivers, woods, or highways. It makes for an easy premature end to a run.
7.3 miles
61 minutes
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