CFSR WOD 1.3.2012

Thursday 1/3/13

Part A

Tabata

for max work time:

4 rounds

20 sec hollow rock

10 sec break

20 sec flutter kick

10 sec break

20 sec sit up

10 sec break

20 sec plank

10 sec break

Goal is to work the full 20 seconds of each exercise.

4 exercises x 20 sec = 80 seconds per round x 4 rounds =320 seconds.

Your score = 320 minus the # of seconds you stopped during work periods. Keep a paper handy and write it down during your 10 second breaks.

Part B

12 min AMRAP

12 Deadlift 115/75

9 Hang Power Clean115/75

6 Push Jerk 115/75

100 m run

Endurance

For total time including breaks:

Hill mile

3 minute break

Flat 1200 m

3 minute break

Hill 800 m

2 minute break

Flat 400 m

I had an attack of an old habit.

(See comment under Registration on Auburn Triathlon 2/3 of the way down this page. Yeah, I am known for irrational bouts of jumping into things I am not prepared for.)

New Years Eve around 10:15 pm I decided to see if there was a running race on New Years Day. So, there I was at 8:30 the morning running a Half Marathon around Lake Chabot. I haven’t run for most of the last year due to injuring my knee in the parkour accident. I have done maybe 2 or three runs over a mile in that time and only in the last month have I been able to run a few days of intervals. Not exactly prepared:) As one would expect it got a little ugly.

After 3 miles my legs, already sore from a double CrossFit workout 2 days before, turned into overstuffed sausages and I knew I was going to pay for going out too fast. It was slower than I used to run but not slow enough. I eased back on the throttle settling into a very easy pace, just staying light and quick. I was feeling good and enjoying the run allowing myself to forget that I still would have to pay the price for my previous mistake.

Around mile 7 the piper came for payment. I felt the twinge in the hamstring. The cramping started. No problem, been here before, down shift again switch from running correctly(hamstrings) to shuffling (hips). Only 6 miles or so left to go. In need of electrolytes and energy to slow the cramping I hit the feed zone. At this point of break down the typical nutritional rules get thrown out the window. I searched for anything they had that was likely to help… GU and some nasty sports drink in hot pink (Is food coloring an electrolyte?), and part of a banana.

Pressing onward I managed to keep running, cramps threatening anytime I tested my ambitions against the snails pace. I find it somewhat enjoyable like a chess match with my cramping muscles. I move on, they try to stop me. I subtly shift my body position and alter my movement at the slightest hint of a twinge, outmaneuvering the cramp and gently keeping enough loading on the muscle to stop the spasm without the overload that could make it worse. I ran through it to the finish never stopping accept at the one feed station for about a minute to refuel.

My result?

2:18:15 118th overall 16th in my age group 10:29 per mile pace.

A bit more than a half hour slower than I expected, but one of my most enjoyable New Years mornings on record. There is something special about reaching limits and persevering, about the process of dealing with challenges. That process can be as rewarding as having the winners medal hanging around your neck.

Catch the Endurance WOD’s and join me for the Next One January 26th!

Coyote Hills 5k, 10k, 1/2 marathon

I’ve signed up for the 1/2 again because as rewarding as that was…

It left me with something to prove to myself and a new goal was born.

“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.”

Sir Roger Bannister (He was the first person to break 4 minute mile)

“”A person, who no matter how desperate the situation, gives others hope, is a true leader.”

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January 2, 2013 | Categories: Uncategorized | Tags: chicken, Clean, Clean and Jerk, CrossFit, CrossFit Gym, CrossFit San Ramon, deadlift, Gumbo, Half Marathon, jerk, Lake Chabot, New Year, New Year's Eve, personal trainer, Roger Bannister, strength, Vulnerability | Leave A Comment »