Category: running

Rest day, might as well run

Today’s WOD looked really fun, but I’m a bit toast.

For time: 10 Rounds
75/50 Calorie Row
10 Toes to Bar
10 Box jump over (24″/20″)

By my math that’s an easy 45 minute WOD which is kind of my jam. However, I really want to squat again tomorrow and need to rest today. Since I’m working from home I took a break to hit my local 3.23 mile loop which I haven’t run for a couple of years. Last time I was able to do it at a 7:55 pace.Screen Shot 2015-07-23 at 5.49.16 PM

Today wasn’t so quick. Turned 8:11′s. Hey, I’ll take it, but I’m not thrilled. Then again, I haven’t done any mileage of late expect for that mile a few days back.

It’s great to get out and run. It was def warm (81deg) but not burning hot. Worked on my tan and my aerobic conditioning.

Good stuff

Digging deep #crossfit #tabata #mile

That hurt. Like fall off the rower kind of hurt.

I’m not fully recovered from that exercise in enjoyable stupidity 81 mile long mountain peak bike ride on Saturday, but today’s WOD looked interesting.

2k Row or 100cal on Air Assault or 1 mile run
Tabata Air Squats
Tabata box jumps
1k Row or 50 cal on Air Assault or ½ mile run

There was a time scheme. 0-10 minutes for round 1, finish early you get to rest more, then 1 minute between the other rounds.

We didn’t have enough rowers, so I decided to run instead. There’s an argument at the gym about how far is a mile. Is it run to the street, two laps around the big block, then up the driveway to back to the box, or is it to the street, one lap around the big block, up the driveway to the box and back, one more lap around the big block, and up the driveway to the box.

I’ve mapped it on Gmaps pedometer, and it comes out to 0.985 miles without coming back up the driveway to the box in the middle, so I’m going with it.

Coach said, “don’t forget to come back up to the box after the first lap,” while I held my ears jokingly. A guy then offered to the coach, “don’t worry, I’ll remind him when we get back after the first lap.”


No, you won’t.

Legs are still a bit tired after Saturday’s epic ride, so I had to push it to hold a decent pace. Came in at 5:56. Meh, but I’ll take it.

had 8 minutes to rest, and I needed it.

Air squats – 15 the first round and decided that was suicide. Held 10/11 from there on out. Damn, that hurt!

Box jumps – 9 the first round then 7 on subsequent rounds. Did I mention they were 20″ box jumps? Loved that.

Then the last bit. I chose to row 1,000m. Started out OK, but clearly tired. Held 1:45 for a bit. Then faltered to 2:05. Did the bit where you rest after the pull but before you do the return. Then somebody got behind me.. “rest on the way back Ron. Don’t stop.”

So I picked it up. That hurt too. Do you always pick it up a bit when someone says your name? I can’t help but bump it up a notch.

Then he really started getting at me. “250 to go. Get on it. Pick it up. Go!” So I bumped it up to a 1:37/500m pace.

Then, “150 to go, put your head down and pull! I’ll watch the time” So I did.

Wound up with a 3:50 for 1,000m. Not glorious, but after a 5:56 mile, tabata box jumps and tabata air squats – I’ll take it.

Honestly couldn’t stand up after that. Had to roll off the rower and fall onto the floor.

Anybody else run a 5k this weekend?

GoTR 5k

Hero WOD – Jerry…

why is it that every time I take a week off and eat like crap the first WOD back is a Hero WOD?

Run 1 mile
Row 2,000m
Run 1 mile

oh yeah, our box is doing “Mainsite in May” so every WOD from May 2010 or 2011 or 20-pain is on tap.

Carpet upstairs in our house looks awesome. My back after moving furniture? Not so much. My diet after a week of poor choices? Really bad.

First run – legs felt like lead. Sub-8′ish which is pretty pathetic for the amount of effort I felt like I was putting in.

Row – over 2:00/500m the entire way. Down to 2:18/500m at points. Blech!

Clock read 16:44 as I headed out the door.

Second run – it’s always fun trying to run after getting off of a rower. It’s even more fun after rowing 2,000m. Came in for my ½ in 4:07.

Saw a couple of people behind me and decided not to let them catch me. Finished the 2nd ½ in 3:21 for a 7:38 second mile. Too bad I couldn’t hold a 6:42 mile for the whole thing.

Not pretty. Not pretty at all.

Fun stuff – one of our pairs was working on the Team Deadlift/C2B WOD for regionals.
A: that’s a heavy deadlift with the unevenly loaded bar
B: synchronized Chest-to-Bars are going to be challenging in the heat of the moment

I finally understand how to use running to my advantage

it only took me 4+ years to figure it out….

So I’m a good runner. It’s somewhat natural and somewhat honed over the course of 25 years of extensive running. I know how to run, how to conserve energy when running, what my pace is, how to dig deep. Hell, I know how to get into the running pain cave and stay there.

What I forgot was how this really helps in CrossFit.

In running WODs I smoke the run. It’s a challenge to be the first person back in the box, but that’s really not the point. Saturday’s team WOD hit it home. I cruised the runs, still passing several people, and came back in the box ready to nail the kettlebell swings.

The goal is not to be the first person back in the box. The goal is to be right behind the first person, but to arrive with a lot more left in the tank than the first person. They go out hard and come back in full AT needing to catch their breath before the next movement. I need to come back in taxed a bit but not shattered and READY to kick ass on the next movement. I can use my running prowess to shorten my run time AND be in a much better position to squat/wallball/whatever.

Sure, you say, “duh,” but a lot of time fighting for the front of the pack made me forget that bit. Always be in the lead…. works for a 10k, but it doesn’t work for a WOD.

Use the run to rest and recuperate.

It’s not much different than cycling where you rest on the uphills and hammer the downhills. Resting on the climbs sounds weird, but it works.

Rest on the run.

I think I get it now.

#CrossFit myth 77: I like to run, but Crossfit doesn’t incorporate running.

OK, as a runner, I totally see this one, and it bugs me a bit that a lot of Crossfitters have some animosity towards running. But I’m biased….

Running is two things – run training and mental toughness to accept the pain and work through it. There’s also a component of rhythm and symmetry.

chan froning panchek runningTrue, we don’t do much run mileage at Crossfit, but we do incorporate high intensity/high heartrate sessions that will benefit your running. Not too mention, you will see a marked increase in leg strength that will definitely help your running.

If you want to run 26.2 you will need to add run training in addition to your Crossfit workouts, but what you will be able to skip the speedwork. The High Intensity Interval Training of the WODs is a great tradeoff for speedwork, and it is a major mental boost.

If you want to hit a local 5k or 10k, you probably don’t need to supplement with extracurricular running. Last Fall, I ran my fastest 5k in 15 years solely with Crossfit training and no supplemental running. Granted, a 5k is a sprint race. I attribute my fast 5k (won my age group, yay me!) to a lot of high intensity sessions in the box that helped my short course speed and really helped my mental toughness. When it started to hurt, as it always does, I knew it would be over soon. 15 minute WODs are great for teaching me to suck it up and keep going.

4 Months to the day – hip surgery





September 12th, 2014, 4 months ago today, I had my hip ‘scoped. Doc cut off a lot of bone that was impinging, snipped out part of my labrum, and pulled over 50 free floating pieces of cartilage out of my hip.

On March 15th I should be able to workout with weights again. The 75 power cleans I did on Thursday and the 50 push presses I did yesterday don’t count… 😉





Hip Lateral Stability – or lack thereof….

WOD was squat clean thrusters. Given that I’m not in position to squat these days I was doing power clean thrusters. Still have to get the weight off the floor though.

A while back, pre-surgery, Coach Reggie pointed out that my right knee dips way in when I clean. By “way in” I mean “my foot comes off the ground and resets before I catch the bar” way in. Turns out my Physical Therapist is all up in my shit about lateral stability. I mentioned this to Reggie, and he was pleased to get some feedback from a professional. I guess CF coaches don’t get a lot of that.

Back to the other day. Not just 1, but 3 coaches called me out for my right knee bowing way in during the power clean. Wow. I knew it was bad, but is it that obvious? While I’m usually very much against taking pics of myself, i.e. making an ass of myself by seeming self-centered at the gym, I really think it’s time to get some video.

Not that I doubt anyone. On the contrary, I fully agree with them. It’s that I need to see it to really drill it thoroughly into my subconscious and MAKE me do the stability work.

Big question – how the hell did this get away from me for so long? I can see it not being a huge deal on the bike, but running? Especially trail running? What the fuck was I doing to compensate for this glaring weakness?

Maybe I really don’t want to know.