Author Archive

Ran 10 30 yard sprints with a 50# weight vest (1 minute rests between each) and then ran two more unweighted (felt like I was flying). Followed that up with two sets of 10 vertical leaps with 50# vest, focusing strictly on height the first set, with the second set working on getting off the...
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Started with some basic plyos and agilities for warmups (well, Jason started here; Tim actually did an hour of Yoga beforehand): Bounds 4×6 jumps Carioca 8×15m Ali Shuffle Speed ladder shuffles A couple directional Mat-Drill style agilities Then we progressed to a warmup of Dips and Hanging Rows, followed by heavy squats: Tim: 4×225, 1×255, 1×275, 1×295, failed at 300 Jason: 4×315,...
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Tim and I took a relatively relaxed 26 mile ride today, averaging 16.5 MPH. Tim was already fatigued at the start of the ride; Jason felt in good form but his erector spinae began to tighten late in the ride.
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Did CrossFit’s benchmark workout “Elizabeth” today (with full squat cleans). Time was 8:06. I definitely felt some extra work in the core with this one today; the limiting factor was a combination of clean form (I don’t like getting into a section of bad form) and anaerobic fatigue. That said, a time under 7...
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12 100m intervals on the beach w/50 seconds rest between each; the times were certainly affected by the somewhat soft sand (which became more of a factor due to tracks from prior runs) and the gusty wind conditions. Times: 15.6 17.1 16.7 16.4 17.9 17.9 18.2 17.5 17.7 18.2 17.9 18.4
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Started with a 1.5 mile warmup jog (not especially fast—decided to try without the inhaler one more time today, ended up over 12 minutes). Standing Overhead Press: 5×155, 4×155, (failed @ 185), 4×165, 3×165 Overhead Squats: 2×215, 5×215 Weighted Pullups: 5×50#, 5×50#, 5×50#, 5×50# Closed with another 1.5 mile run, which was about the same in terms of...
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Did 100m sprints today with 8 minute rests; that is two minutes less than recommended for a pure speed/power workout (the typical ratio for that kind of workout is 1 minute per 10m run), but it gave a near 100% recovery while allowing some glycogen depletion for the last couple sprints. The sprints were...
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Ran 100m intervals (on grass) today. Rest period was 50 seconds between each, so this was a conditioning/anaerobic endurance workout, not a speed workout: 13.71 12.5 14.47 13.84 13.58 13.77 14.08 14.29 14.14 14.5 Avg: 13.89
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Did Crossfit’s “Fran” workout today after some warmups. (Tim also did his usual 6 mile Thursday bike ride to the workout location and Jason ran 1.5 miles in 12:32 before the workout.) Also warmed up throwing 15# med ball back and forth to loosen up shoulders. Fran is a rotation of 21, 15, 9 reps...
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Decided to go for acceleration/power work today, so 10×30m sprints (6 of which were with “flying starts”), 3 minutes rest between each. (For true speed/power work, higher rest periods are necessary to allow full recovery before a full-effort sprint repeat.)
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