Mediocre Runners

Here’s what I’m shooting for for Labor Day week.

M, Tu, Th, F – CrossFit

Tu, Th, Sat – CF Endurance supplemental

This schedule gives me 2 days of complete rest, 2 double-ups, 2 Dedicated CF workouts, and 1 day of dedicated CFE.  Brutal, but it’s go time!

I just finished a mediocre Jackie and realized I did 4 workouts of the day this week. I usually shoot for five workouts a week and tend to get three in, so this is sort of a big deal.  I just notice there were a lot of metabolic conditioning with thrusters and pullups this week, so maybe next week I will focus on some more strength and heavy weights.

Jackie was a tough one, especially since I smashed my nose with the knurled part of the bar during the thrusters.  At least I didn’t get a bloody nose.  I almost did this one as RX’d, but just couldn’t power through the pullups. I got about 15 done in the beginning, hit the pullup assist for about 8, did a couple more unassisted and then finished on the machine. So here’s the breakdown:

Jackie: 16:08
Row 1000 (4:04)
50 reps 45 lbs Thrusters
30 Pullups (half with 85lbs assist)

My other WODs this week:

20090901:

For time:
Row 1000 meters
45 pound barbell Thruster, 21 reps
4 dead hang Pull-ups
Row 750 meters
45 pound barbell Thruster, 15 reps
15 assisted Pull-ups
Row 500 meters
45 pound barbell Thruster, 9 reps
9 assisted Pull-ups
26:26

20090902:

21-15-9 reps of:
Clean 65 pounds
Assisted dips
12:00 minutes or so

20090905: Helen

I did a modified Helen workout yesterday and tweaked my back from a bad kettlebell swing.  But I still have a lot of love for the kettlebells.  By far, my favorite Crossfit exercise is the Kettlebell swing.  Even though I’m still working on my form, I can’t help but have a good time swinging the KBs.  The fun sometimes masks how f-ing hard doing 21 kettlebell swings can be after a 400m spring on the row, especially on the last round.  I hope my back gets better soon so I can swing away soon.

My stats for Helen were mediocre at best.  Keep in mind at the Globo gym, each station is on a different floor.  Also, we have escalators at my gym and people actually just stand there. Isn’t the whole point of the gym to exercise? They are probably on there way to the ellipticals.

• 400 meter row
• 35 Kettlebell swing x 21
• Pull-ups 12 reps (85 lbs assisted)
• 21:08

Jess is running the Rock ‘N Roll half marathon today in Virginia Beach.  Good luck Jess!  We here a MR are wishing you well.