23/365 – open to running

After yesterday’s CrossFit 14.1 attempt, the body was feeling abit fatigued. I was expecting the run to be really tough however overall it felt pretty easy. Again the calves felt full of blood at the end. The final product was 2.3km in 9:17mins. Only a few days until I crack the 10 min mark!

I finished off with 21/15/9 reps of 50kg squats and chin ups.

Run long, be strong!

22/365 – running again

2.2km today in 8:53min. Without meaning to I realized i have missed the last two days of running, these days will be made up in the next week or so to keep me on track.

Iv been focussing on the CrossFit open workout 14.1 the last two days, trying to better my score to get the higher ranking I can! Unfortunately the running accidentally took a back seat. It was a great feeling to get back and running today.

The speed felt fast, legs heavy and breathing hard however I made it though and I’m sure I can keep pushing further and further as my fitness builds!

Run long, Be strong

21/365 – 3rd times a charm

Today marks the 3rd week mark. Thts three weeks without missing a day of running. The best thing about this fact is that my body is holding up greatly. While a lot of time goes into foam rolling and stretching, the Benifits far outway the time. A great idea is to do some mobility/stretching during every ad break you see. The time ads up and you feel great!!

Today’s run took 8:30mins, I’m still running at 15km/hr and while the runs are challenging I am by no means completely exhausted afterwards which is exciting. After today’s run I was able to do 10 mins of sled pushed and 5 rounds of 20kg KB swings and hand release push ups. Anyone who thinks push-ups are for beginners needs to try that!!

Run long, Be strong!

Minutes to fitness

After today’s run I did abit of conditioning. Today’s focus was clean and jerks and chin ups. I did 20 mins of EMOM(each minute on the minute) worth of clean and jerks. I built up to a 1 rep max, I then did a few minutes of just cleans at a heavier weight. Then I dropped the weight down to 70kg and did the remainder with 3 reps every minute.

I then moved on to 10 mins EMOM of chin ups. Doing around 5-8 chin ups each time, changing the grip speed and style every set. It would of finished up being around 70 chin ups.

I did 2 x 30 reps of seated hamstring curls and a 20 min row at a moderate intensity then 3 x 10 of the ab wheel to finish off.

A tough days work! But I know tomorrow I’ll be better for the work I did today.

What are you doing to better yourself today??

Run long, Be strong

19/365 – the mystery of running

One of the perks of being a runner, at least for me, is never knowing what part of the body will need some love and attention when I wake up. Today’s part was my left adductors. There was a bit of pain in that area when I woke up, from what I don’t know, but as with all the other aches and pains iv had along this journey, a good dose of foam rolling is the plan of attack. Along with the usual time spent on ITB and quads, I spent a bit more time working the adductors to try and get rid of any tightness that may have built up there.

After the rolling I moved onto my daily run, today was 1.9km. It took 7:41mins. The pain/fatigue in the lower back was almost gone, popped back up a tiny bit with about 300m to go. The usual suspects of the calves felt the most worked. Also got a slight stitch around 250m to go. Managed to push through it although I’m hoping that isn’t a daily occurrence.

Tomorrow’s run is a nice and easy 2km. I find the body feels really refreshed and re energized during those recovery runs so I’m looking forward to it.

Run long, Be strong

18/365 – cooking with the lower back

Today’s run was 1800m, completed that in 7:16mins. Today’s run was also the hardest run iv done so far. The legs felt heavy and breathing was hard, however the most noticeable pain was in the lower back, a burning, fatigue feeling pain. After the run I went to do 10 x 10 squats going every minute @ 40kg however I only got 5 sets because the lower back was on fire!! For around 15mins after the workout, anything besides laying on the back felt like I was in a last set of deadlifts. I did do a big workout of Burpees, 20kg KB swings, toes to bars and double unders yesterday so it could be from that, that my back was abit tired today. Tomorrow ill be stronger for what I did today! Keep working on your weaknesses!!

Run long, be Strong!!

17/365 – run with your feet

While I have been spending a lot of time working on my upper legs with the foam roller I have totally forgotten the most important part of the body for running, my feet. The bottoms of my feet would shoot a jolt of pain every once in a while on today’s run. This made me think of spending abit of time with a tennis ball on the bottom of my feet to release any stiffness that may be there. As runners is the small parts that can be our undoing!

1.7km in 6:53mins and still on time for my sub 20min 5km

Sounds like a plan!

Some of you have asked about my planning towards my training. I have a pretty good idea on how hard to push my body and when to ease back. I also know what my weakness are and where I need improvements. In saying that I have a basic template that I follow and listen to my body on a daily basis. This is all on top of my daily run.

Monday – squat variation / arms
Tuesday – chin ups / clean+jerk
Wednesday – bench / Sled
Thursday – deadlift / chin ups
Friday – shoulder press / arms
Saturday – lunges / sled
Sunday – chin ups / cleans or snatches

I also try and do 2-3 sets of upper back each day and single leg/core work alternating days. I try and row and use kettlebell swings 3-5 days a week as well.

If I feel good I push hard, if I’m feeling abit flat I will take that day easier. It’s all about listening to your body!

Amazing ‘Grace’

Today I reached a goal I thought I would take years to reach. I did a 4:30min Grace. For those of you who don’t know what grace is. It’s a CrossFit Benchmark workout consisting of 60kg clean and jerks, 30 reps as fast as you can. A few weeks ago I got under 8min for the first time. With no specific training for the clean and jerk other than doing the moments 5 or 6 times in the past month I was stoked to get sub 5 mins last week. Speaking to the ‘crossfit guy’ at our gym, who is goin to base camp Everest for alititude training for the open, he manages to do 4:30min grace. This was my motivation going into today’s workout. I wanted to have the best time in the gym. Next week I
Going for 4:15min!

What’s your best grace time?