Mediocre Runners

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.

In an effort to get back on track, I’ll post this morning’s WOD and breakfast.  This morning’s WOD was Jackie which consists of

• 1000 meter row
• 45 pound Thruster, 50 reps
• 30 pull-ups

Since I used up my 3x/week CF classes at Crossfit Diesel, I too had to hit up the globo-gym.  This makes times interesting because I not only had to find where to find a barbell for thrusters, but had to wait while some donk finished up on the chest machine so I could do pull-ups.  The first time I did Jackie (on July 17), I finished in 11:28 but used the red assist (lowest assist) band for pull-ups.  Today I finished in 13:33, almost 2 minutes slower, BUUUUT I did it as Rx’d!!!  I love that I can do pull-ups now.  Just a few days ago, I did 15 in a row during the warm-up.  I feel I could have done a few more, but the warm-up only called for 15.

For breakfast, I stopped by our new favorite grocery store and bought some eggs, fresh salsa (only 5 calories!!), and a couple avocados.  I cooked up the eggs with some EVO, mashed up the avocado, and threw some salsa in the mix.  Top it off with a glass of chocolate milk.  Mmm…it was really good, filling, and only 470 calories for everything.  Remember, chocolate milk is the new sports drink!

I’ll top this off this evening with a CFE WOD.  Not sure what I’ll do, but I’m sure it’ll kick my butt!

Today’s run was amazing. I don’t know if it was the fact that I haven’t worked out in about five days or the combination of sun, breeze, and lack of humidity, but I pumped out 6 miles wayyy faster than I have ever run at any point this past summer. I am in the final phase of training for the VA Beach 1/2 Marathon, which is this Sunday, and today was a big boost to feeling ready for the race. I felt so awesome today that at the end of the run, I sprinted to my gym and finished it up with a 15 min. abs class. In other news, looking forward to joining these two mediocre gentlemen in their CrossFit journey. Post-race I’m going to get a membership at a CrossFit gym and start training for a FULL marathon in Dec. More on that soon, gotta pull together these goals in a coherent fashion.