Mediocre Runners

Ok, despite my blogging record, I have been working out.  Although I have not adhered to my schedule completely.  I will break it down for you.

Monday:

Today was a good day for lifting.  It’s been awhile since I’ve done some strength training, so hanging power cleans 3-3-3-3-3 was just what Coach ordered!  I did get a PR for the power clean, so CF is def working.  I suppose the true test will come when I can actually run.  My leg was a little sore today from swimming yesterday, so the warmup 3×100m was tough.

My cleans came in at 95-105-115-120×1-120×1-95.  I could only do 120 once (instead of the 3) and so to end the WOD I did an extra set at 95 just to keep my attitude positive.  See, us here at MR need all the help we can get.  So I threw up a mediocre 95 for the last set.  I felt good afterwards!

Tuesday:

Today I had a date with another woman.  Her name was Cinday and she pwned me.  For thos who don’t know, Cindy is as many rounds as possible in 20 minutes:

5 Pull-Ups
10 Push-Ups
15 Squats

I did this WOD by myself at 6:15am and was able to knock at 15 rounds.  Now I’m still nubs at pull-ups so I use the red assist band (I will have you know that the red band provides the least assistance).

Now I took Tuesday PM off and scrapped the CFE workout.  It’s ok.  Remember, I’m mediocre.

Thursday:

This WOD was a treat today.  I haven’t done many squats with weight so this was some challenge.  The WOD called for:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
(Try to increase load on each of the 15 sets.)

Here’s how I finished up:

OHS: 65-100 PR

BS: 85-165 PR

FS: 155-210 PR

You’ll notice that yeah, I PR’d in everything today!  When you’re mediocre, you tend to PR a lot because you have so much room to grow.  Stay frosty…

Ok listeners, we have our first question here at MR.  Let’s delve into the mailbag.

Dear MR,

I very much enjoy your blog.  I also enjoy a bit of cross training and regularly use the great outdoors as my gym…primarily b/c I’m too cheap to join a club and really enjoy the scenery and people watching of the DC metro area.

Anywho onto my question…I’ve often been running and riding in parks and along trails that have those “work out station thingies”.  You know where there are random bars and pieces of wood aligned in all sorts of slants and elevations that you have to balance, pull-up, push-up, jump over, and otherwise exert yourself on/over.  Problem is, I never know where to find them, unless I just happen to run across one. (pun intended)

I’ve recently moved to a new neighborhood and would like to find the closest “work out station thingy” to my house, however I’ve found that the rest of the world doesn’t call them “work out station thingies”.

What is the correct term for these cross training challenge circuit areas and is there a good website that tracks the location of such places so that I can plan my workout routes accordingly?

Thanks,

Hack

Hey Hack! Thanks for writing in!  Unfortunately here at MR, we’re no experts so we have no idea what those “workout station thingies” are.  For argument sake, let’s call them “workout station thingies.”  There just happens to be one of those work out station thingies on my normal run root on the Four Mile Run Trail. I will check it out and get back to you.  Also, Ryan says there is one on Rock Creek and he uses it daily. I’ve seen a set of pullup bars over near wear Rock Creek and Connecticut Ave meet.

Again, thanks for writing in!  Please feel free to email MR at help [at] mediocrerunners dot com.

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!

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!