Tag Archives: 200 Meters

Strike a Pose

This Saturday, instead of going for our normal run Kelly, Clara, Mark and I went to a CrossFit Endurance Running Clinic to learn the Pose method.

We started at 9 AM and went to 2 PM. It was filled with a ton of drills and, of course, running! Before we started, we did some rolling with a lacrosse ball. Ooof…that was painful, but supposedly helps aid in recovery. We’ll see about that!

This is me rolling again after the clinic

They filmed us running 4 100 Meter sprints at the beginning and 2 100 Meter sprints at the end so we could watch our form and see if it improved or not. My hips were very sore after we were finished. I pretty much walked like an old woman the rest of the day! They are putting together an endurance team that will be going out doing 5K’s, 1/2 marathons, etc together and I was invited to join them if I wished. They made me fell very comfortable and at home, which was a relief since I’m not that good of a runner!

We did a team WOD at the end of the day (before our 2nd set of sprints) which was a 200 Meter Sprint Relay AMRAP for 12 minutes. Pretty sure our team was the slowest, but no one kept up with the legs they ran so everyone won a t-shirt! It is a rather bright yellow t-shirt…

I’m still heel striking, so I have to work on relaxing my foot when I run as opposed to flexing my foot. This should get rid of the shin splints I’ve been getting lately. On Sunday, I went and did a 5K using the 3/2 run/walk intervals and the Pose method. My pace on the 8.5 mile run the week before was slower than yesterday’s.

Last Week:

Sunday:

Now, I realize it’s not entirely far to compare an 8.5 mile run to a 3.2 mile run so let’s just look at the first three miles of each one.

Last week:

Sunday:

I am quite happy with the increased speed! A little over a minute faster on mile 1 and almost 2 minutes on mile 2. Outstanding!  Unfortunately, I wasn’t able to get my cadence on these runs to compare but hopefully the runs from here on out will show that. My goal is 94-95 steps per minute. I’m having some difficulties getting it down, but we were given 6 weeks worth of homework to do that is supposed to help in grain this running style and override the bad habits you’re built up. I’m hoping by the end of the 6 weeks it feels more natural and my speed would have increased more!

Yesterday I kept talking to myself “hips forward, lean, pull, pull, relax foot, lean, watch the hips, head up…” it got a little irritating after a while! The better I get at this though, the less I’ll have to remind myself of the correct form.

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Just When You Think You’re Doing Ok…

Whap….CrossFit slaps you back down. Today’s workout kicked my butt.

WOD:
100 Squat Thrusters (65# rx)
Every time the bar hits the floor you run 200 Meters

I was going to start with just the 45# bar. After all, 100 squat thrusters is a lot. But, then Michelle said “let’s do 65#.” So, I loaded my bar up and got ready to start. When we squat, we have to touch the med ball to make sure we get low enough. I got through 7 or 8 thrusters before I was having trouble getting the bar over my head. Normally, I would squat some then try to explode up to push the weight; However, with going that low in the squat I couldn’t explode. Technically, I guess it became more of a squat press than a thruster at that point. I wanted to drop down to 55# but there weren’t any 5lb weights left, so I stuck with the 45# bar.

There’s no telling how many runs I made. Probably 8 or 9. So, I got a mile in because I couldn’t keep the bar off the ground. On my last two rounds I started resting the bar on my back. The hardest part was pulling the bar back in front. If I would have that of that earlier I think I could have done more.

We had a 25 minute cut off. In 25 minutes I got in 65 thrusters and about a mile run. I wasn’t happy with my performance. I know if I stuck with 65# I wouldn’t have gotten that many reps but I’m upset with my performance. My upper body strength is crap. Tomorrow’s another day! Besides, last time I was only able to do the 35# bar. That’s a small improvement.

Insert Post Title Here

Have I mentioned how much I hate trying to come up with blog post titles? I think that’s the hardest part of this whole process some times! Tonight’s workout was GREAT!! I Had so much fun and felt stronger than I have in a while. Don’t get me wrong, I was tired and sweaty but it was a good workout.

The warm up started with 10 Box Jumps, 20 Jump Rope, and a 200 Meter Run (2 rounds). My 200 meter runs went quite well. I wasn’t huffing and puffing as much as I normally am. Then we did Deadlifts for strength, which I’ve only ever done one time before. We had a WOD that included deadlifts, but we didn’t have a ton of weight on it. Tonight I got up to 155#s!! I think I may have been able to go up one more time if I only had to lift it once. We were doing 3 reps of each weight and 155 got quite tough on the last rep. I’ll try it again one day when I go in early.

For our WOD, we were in teams of 2. We spent 1 minute on Back Squats (85#s) and 1 minute on Dumbbell Snatches (25#s) which we repeated 7 times (7 minutes on each workout). Only one person could be working out at a time. So, the first person did 5 squats then the next person did 5. This repeated until the minute was up then we switched to the dumbbell snatches. I think I could have done more on the snatches, but I wasn’t sure if I could do 30-35 that many times. That’s part of my problem…I over think things and talk myself out of doing a heavier weight. I should just start with a heavy weight and move down if need be. I was partnered up with Courtni, who can kick some serious ass. We had a great time! I believe Courtni PR’d with 195lbs on the deadlift.

Oh…Snatch!

The weather was 73 degrees today during my workout and I was burning up. I can’t even fathom how hot it’s going to be when it’s 95-100 degrees out there!

Today’s warm up was 10 push ups, 10 squats, 10 box jumps and a 200 meter run (done twice). The WOD also consisted of push ups, squats, and a run. Not fair!! hahaha…the WOD was tough. It was 4 rounds for time of: 10 Push Ups, 20 Squats (squatting to a med ball), 20 Dumbbell Snatches (25#), 10 Ring Dips, and a 200 Meter Run. I wasn’t looking forward to the push ups just because I’m not that good at them yet. This was the first time I’ve done the dumbbell snatches and I enjoyed them. I was a little nervous with the 25# weight, but once I learned how to do them properly while using the momentum it was a bit easier than I thought it would be. That doesn’t mean it was easy though! They were quite tough. I had to rest the most doing those (10 per arm). There were a couple of times I almost lost the dumbbell but thankfully I didn’t drop it on my head!

Source: theagilebody.com

The run went ok the first round but my last 3 rounds were slow. On my last round Neil came out to finish it with me and push me to finish strong. He made the comment “Remember, if it sucks you’re doing it right!” I laughed at that…I’ll also have to remember it when I start feeling a bit down for being slow. My finish time was 26:13.