Tuesday, September 10th, 2013

Distance: 10.13
Time: 44:22


Getting a bit of distance in. Slow but steady…

Crossfit WOD

Sunday, September 8th, 2013

Clean and Jerk, 3-3-3-3-3


Haven’t done clean and jerks for a very long time (probably since my track days) so this was fun. I spent some time working on form (Gio told me about getting someone to stand in front of you/standing in front of a wall to get you moving up and not out on the clean). I think my front rack position could be higher.


Saturday, September 7th, 2013

4x600m hill sprints, jog down recovery

Splits: 2:35-2:37-2:37-2:34

Ran over to the Manhattan side of the Williamsburg bridge for this. The recovery jog down was taking about 2:40.


Thursday, September 5th, 2013

Max distance Burpee-Broad Jumps in 30mins.

Distance: ~500m

I’ve been thinking about the burpee mile for a while now but after seeing a video of it taking some guys nearly 3h to complete, we decided to start with a burpee half mile, but then took that down to max distance in 30mins.

Not sure doing this many burpees is a good idea though. Definitely felt it in my knees when landing on the jumps.

Crossfit WOD

Wednesday, September 4th, 2013

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight (155lb)
21 Box jump, 20 inch box

Time: 12:55

My back still felt a little sore from doing Bear Complex on Monday. The first row was a piece of cake, the second and third not so much…


Tuesday, September 3rd, 2013

6x400m, 1 lap pace rest

Splits: 1:07-1:08-1:08-1:15-1:13-1:12

Tried to run sub-1:14 pace (goal for the mile). NBR was also out on the track, which was fun.

Crossfit WOD – Bear Complex BNCHMRK

Monday, September 2nd, 2013

Five attempts to get through seven cycles of the following complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight: 100lb

Magera and Gio came over for this little nugget. We took things pretty slow and steady: 45-65-85-95-100. The last set was definitely a struggle. I think next time I’d go for a heavy weight in round 3.


Sunday, September 1st, 2013

Distance: 10.3
Time: 43:24

Putting in a few miles, nothing special. Headed over the bridge, came back down Bedford and finished up with a few laps of McCarren. Ended up loosing my key on this one. Not great…


Saturday, August 24th, 2013

Distance: 5.00
Time: 17:38

Really fun race up in Harlem. The first mile was pretty uphill but things flattened out after that, with a pretty quick descent in the last mile. I think I could have kicked harder in the last 800 (coming back on to St Nicholas Ave). Good vibes all ’round.

The NYRR stats: Overall place: 31/3492 Gender place: 27/1730 Age place: 7/692 Pace per mile: 5:42


Thursday, August 22nd, 2013

Run 1600m
150 double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees

Time: 28:22

This was brutal one up at Cadman Plaza. The loop was a little under 800m so I did 1×2 laps and 2×1 laps.