Thanks. y'all!
Well, I'm not sure how deep into Crossfit I can get right now. Instead, I'll probably do my own thang for awhile and include Crossfit or Crossfit-ish workouts.
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THURS. 3.27.08
TRAIL RUN
TOTAL MILEAGE: 5.1 miles
TOTAL TIME: 41:16
- This was a trail run, but I included 6 x 0.25 mile repeats with 1.5 minute rest intervals (walking) starting about 1.75 miles into the run. This was the first time I have ever done speed work on a trail. Distances in some cases are probably not accurate due to having to rely on my Garmin (not all that great under the tree canopy).
0.25 mile repeat times were: 1:32, 1:31, 1:30, 1:35, 1:40, 1:36
I've never run near 6:00 pace on a trail before, even for a short distance. Kind of hard with all the turns. I doubt I really slowed to 1:40 for #5 -- that would be 6:40 pace, and I know I was running faster than that. Garmin likely off on that one (I hope!).
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FRI. 3.28.08
DECK OF CARDS WORKOUT
*CLUBS = BURPEES
*SPADES = BODYWEIGHT BULGARIAN SPLIT SQUATS (reps done on each leg)
*DIAMONDS = DIPS
*HEARTS = HANDSTAND PUSHUPS (feet hooked on elevated safety bar of my power rack)
TOTAL TIME: 50:09
- Some of these are not conventional "Deck of Cards" exercises - but I wanted something tough to get through and not necessarily speedy. Well, I got it - this was brutal! I had to cut dip reps in half versus what the cards read starting at card 38. Upper body was trashed! The BSS's were a tough addition to this type of routine. I don't get much out of regular bodyweight squats; these were much harder and left me nice and sore.
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SAT. 3.29.08
RUN
DISTANCE: 5.05 miles
TIME: 40:30
AVE. PACE: 8:01/mile
-- Slow! Felt slow, too. I did speed up well the last two miles.
-- Missed my Sunday run today, so I'm hoping to get 6 or 7 miles done on Monday morning before work. I'm also due for some squats and/or deadlifts!!