SAT SEPTEMBER 03, 2016 | 10RM
Whilst you may pause briefly between reps, you may not rack the bar.
I had planned on working out at 8:30 but as there were 14 in attendance, well, we ran out of racks. I planned on then working out at 9:45 but as there were 18 in attendance that didn’t happen either. Jeff did work out the so that he would be available to coach at 11.
Yup, I worked out at 11 and there were just 8 in attendance.
I love back squats but was concerned about the strain high bar back squats would strain my neck. I warmed up with low bar but then completed 2 sets of 10 reps of high bar back squats. Squats felt great today!
I warmed up and completed a set at 190. As the weight felt manageable I rested 3 minutes and successfully completed a set of 10 @ 205#. That’s 80% of 1RM, and matches previous 10RM PR. As this is baseline, I’m confident I’ll be able to achieve PR at the end of strength cycle.
12-9-6-3 power cleans (135)
200m farmer’s carry (combined 35% of bodyweight) after each round*
Use 2 dumbbells or KBs for farmer’s carry.
* 10 burpee penalty for each time DBs or KBs are placed on the ground.
I used 26# KBs, a little more than 35% of bodyweight. This was challenging and kinda sorta possibly fun. I knew that I’d be unable to complete PCs as quickly as others, and this was indeed the case. D & E were the two other males working out at the session, and both got a head start on the farmer’s carry. I planned on completing first round of farmer’s carry as walk/run, i.e., walk 10 or so meters and then run the same distance. However, as soon as D saw me run, he took off. Ha! I had a plan in mind and I stuck with it.
I need little recovery so I was able to complete 9 power cleans relatively quickly. I was now neck and neck with D. I still stuck with my plan. For the second round of farmer’s carry I walked 25% and ran 75% of the time. I was now in the lead. I had completed 6 power cleans before D had even begun. Still sticking with plan, I ran the entire 200m for the third round of farmer’s carry. Another 3 quick PCs and I was on my way. I completed another 200m farmer’s carry, running most of the distance, entered the box and called “Time!”
I never set down the KBs, so no burpee penalties for me!
Time = 10:23
It’s not how you start, it’s how you finish.
SUN SEPTEMBER 04, 2016 | 12-MILE RUN
For the third consecutive Sunday I completed a longish run on the American Tobacco Trail. Unlike the previous two Sundays, I ran at 7 am instead of 6:30 pm. I much prefer running in the morning hours.
The weather was a cool 64 degrees. Mike, Liara, and Heather C. joined me but didn’t run with me. It was just me and my brand new Garmin Forerunner 25! I wore NB shorts, sleeveless Nike shirt (a little too tight around the neck), Altra shoes and low rise socks, glasses, and a hat. I carried a water bottle and bag of Bee Stinger blocks (that I consumed by the 7-mile mark).
There were numerous people on the trail, many of them slogging through LDS (long slow distances).
I’ll first state that I think the distance measured was a little off. Here’s my proof. I ran a little past 6 miles from the start (and what would also eventually become the finish) to the turnaround but had to run about .2 mile past the finish to clock 12 miles.
Uhm, I had forgotten how obsessed I can become with running data. The update Garmin Connect software is quite exhaustive. For example:
- 12.01 mi = Distance
- 7:49 min/mi = Avg Pace
- 7:45 min/mi = Avg Moving Pace
- Time = 1:33:06
- Moving Time = 1:33:53
- 1,373 Calories
- 4:09 min/mi = Best Pace
- 190 spm= Avg Cadence (total steps, i.e., left and right combined)
- 224 spm = Max Cadence
- 1.08 m = Avg Stride Length (3.54″)
I didn’t stop during the run, although I slowed down two times, once to turn around and another time to discard empty gel pack. Uhm, so I either ran a 7:49 or a 7:45 mpm pace. I’ll split the difference and say I ran a very consistent (over the past three weeks) 7:47 mpm pace. I ran 93 minutes and about 17,670 foot strikes (again, left and right combined).
And now for the somewhat inconsistent splits:
1 = 7:55.6
2 = 7:44.2
3 = 7:44.4
4 = 7:59.6
5 = 7:38.5 (I was pissed that I had run a slow previous mile.)
6 = 8:01.3 (I suffered the consequences for running a too-fast mile.)
7 = 7:41.7 (I was once again pissed that I had run a slow pervious mile.)
8 = 7:48.7
9 = 7:26.7 (Some dude thought he’d catch and pass me. I surged and didn’t allow him to do so. And then I dropped him like a bag of dirt.)
10 = 8:14.7 (The entire uphill mile!)
11 = 8:06.2 (Still traversing uphill. Dammit.)
12 = 7:31.7 (My fastest mile! I always like to finish fast.)
And now for a pretty chart:
I captured a post-run selfie.
Next Sunday I’m running a half marathon, i.e., 13.1 miles. Should be fun!
I coached the 9:30 WOD and then Jeff and I took Luke for a 2+ mile walk around Lake Pine. I’m enjoying the cooler weather but despising everything pumpkin-flavored.
MON SEPTEMBER 05, 2016 | LABOR DAY PAINS
Complete the following activities:
100 deadlifts (185/138)
100 box jump overs (24/20)
100 back squats (135/98)
500 double unders
50 deadlifts (185/138)
50 box jump overs (24/20)
50 back squats (135/98)
250 double unders
Italicized activities weren’t announced until the first team began double unders.
Marni was kind enough to volunteer to lead the 9:45 session so that Jeff and I could work out together. Thanks, Marni! In addition to Jeff, I asked Dianne and Einer to be on my team. ‘Twas a tremendous amount of fun!
We decided to go in alphabetical order, and this worked. For a while, at least. I encouraged teammates to complete as many reps a round as they could and not merely 5 or 10, and this worked. For a while, at least.
There was very little time to rest and I certainly can’t recall the exact number of reps any of us completed. I do know that I completed 20 and then 15 deadlifts for the round of 100; yes, more than 25%. We were pretty evenly matched on pushups, although Einar probably did more reps both rounds, and we all took turns completing box jump overs one rep at a time. I did more pull-ups both rounds. Again, we all completed our fair share. I began first round of pulls-up by completing 15 and second found by completing 10 unbroken reps. I completed fewer back squats both rounds, completing 2 sets of 10 and one set of 10 the first and second rounds, respectively.
I completed at least 200 double unders (if not more) the first round and at least 125 (if not more) the second round. I was able to string together as many as 60 or so a turn.
During the very last round I began with 60 reps. Einar, Jeff, and Dianne each took a turn, completing between 10 and 20 reps. I took a lengthy turn, let them know I was finished, and waited for someone to begin.
And no one did.
So I did.
I completed up to the 230th rep and let Jeff know he had just 20 left. I could’ve completed the last 20 but, you know, I wanted others to have a turn.