Crossfit WOD – Griff BNCHMRK

Saturday, September 28th, 2013

800m Run
400m Backwards run
800m Run
400m Backwards run

Time: 9:35

Trying to stay off the shoulder so Griff seemed like a good option. Splits were roughly 2:35-4:40-7:35-9-35. Running backwards is hard!

Crossfit WOD – Overhead Squat 3RM

Monday, September 23rd, 2013


Did this after three rounds of 30 OHS (45 lbs), 50 sit-ups

Run – 1 Mile BNCHMRK

Sunday, September 22nd, 2013

Distance: 1 mile
Time: 4:51

Went out for the 5th Ave Mile today with a goal of 4:56. The first 400 was fast, around 1:06, the second was slower, around 1:18. Not sure what the 1200m split was because I was heads down at that point. My legs felt tired going into the last 400 but there were a few guys to race so that kept me going. New goal; 4:30.

The NYRR stats: Overall place: 74/7434 Gender place: 74/2608 Age place: 23


Friday, September 20th, 2013

Distance: 5.42
Time: 21:44


An easy one to get ready for the mile. Did some strides after the run and my legs are feeling pretty tired…

Sweatsy – Nicole BNCHMRK

Thursday, September 19th, 2013

AMRAP in 20 mins:
400m Run
Max rep Pull-ups

85 reps

Another Sweatsy benchmark. Did this around the Galapagos building, which felt a bit less than 400. The pull-ups were 10-10-10-10-10-8-9-8


Monday, September 16th, 2013

Distance: 7.65
Time: 31:34


Easy one up to LIC.


Sunday, September 15th, 2013

2 miles @ 5K race pace, 3:00 recovery,
4 x 200m @ faster than 1-mile race pace, 1:00 recovery

2 miles: 11:28
200m splits: 0:34-0:34-0:33-0:32

The two miles were slower than I was going for (was shooting for 5:40 pace) but considering the hangover I was nursing I guess it’s not too bad.


Friday, September 13th, 2013

Distance: 7.01
Time: 29:06


Over the bridge and back. Trying to go easy.


Thursday, September 12th, 2013

AMRAP in 10 min:
3 Toes-to-bar
6 Toes-to-bar
9 Toes-to-bar
12 Toes-to-bar
15 Toes-to-bar

Finished 18 toes-to-bar

We did some work on toes-to-bar before this one but I couldn’t get them flowing. Need to work on my shoulder flexibility to be able to push off the bar more.


Wednesday, September 11th, 2013

2x800m 1mile race pace, 2:00m recovery
2x400m 1mile race pace, 1:00m recovery
2x200m sub-1mile race pace, 1:00m recovery

Splits: 2:29-2:30-1:12-1:12-0:33-0:33

Upping the speed work before the mile. Was aiming for 1:14 400m pace. The 800s were a little slow and the 400s were a little fast. My right hip flexor feels pretty tight after this.