Mediocre Runners

went to an awesome spinning class at RESULTS today–the AC was actually not working well, but it made for a better workout. almost like ‘hot’ yoga, but on a bike. my one spinning gripe of the day are those people who NEVER increase their resistance and think pumping their legs all over the place is going to improve cardio fitness or strength. faster speed does not necessarily equal a better workout!! that’s what she said.

My legs are still trashed from Friday’s WOD, so I reached into my mediocre WOD and did a “Lynne” today.  Lynne as RXed is:
Five rounds for max reps of:
Body weight bench press
Pull-ups

I did this WOD 0n 20090626 and was able to pull this off this scaled version using dumbells:

1 set  70# + 2 pullups

2 sets  90#  + 2 pullups

2 sets  100#  + 2 pullups

1 set 100# + 2 pullups

Today was an improvement:

1 set 90# + 3 pullups

2  sets 100# + 3 pullups

1 set 100# + 2 pullups

1 set 120# + 3 pullups

I warmed up with a short .5 mile run practicing some POSE running.  I ditched my normal Asics for my beat up pair of Montrail Streaks (great shoes), which are a little less structured than my normal shoes.  The running felt really good and I think I am getting some of the techniques down.  I’m going to keep practicing POSE once or twice a week and hope to eventually use it for my tempo and speed workouts.  I’m also looking at getting a pair of minimalist racing flats like Saucony Kilkinneys.

We here at MR like to consider us a mediorce jack-of-all-trades (and especially masters of none!), so i decided to hit the pool this morning.  The CFE WOD for today called for Swim:  2 x 500m/yd holding best possible pace, recover 2 min.  Time on the first 500/yd was  ~13 min and ~14 min on the second.  Normally you’re supposed to do a CFE workout 3+ hours after your CF WOD, but CF didn’t happen today because of the coming week’s schedule:

• Monday PM: CF
• Tuesday AM: CF PM: CFE
• Wednesday: off
• Thursday AM: CF PM: CFE
• Friday PM: CF
• Saturday AM: CF PM: CFE
• Sunday: off

I should get a swim, bike, and either a run or row in for the CFE WODs.  It’s all up to CF Diesel for the CF WODs.  It should be a tough week to say the least, but I’ll feel great once it’s over.  I’m looking forward to the week!

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Please bare with MR as we move our site over from www.thelifeaftercollege.com/mediocrerunners/ to our very own domain!  While you’re waiting for the dust to settle, head over to www.crossfit.com to do a WOD!  We’ll be posting our mediocre attempts at crossfit, running, ultrarunning, backpacking, climbing, hiking, and fastpacking on here.

Mediocre Runners — striving to be decent!