Crossfit log for Monday, June 20th

I did my first "real" WOD this morning with a "real" CrossFit class.

We did
Run 1 mile
50 Thrusters 45/30
30 pull-ups

So for me easiest to hardest. The mile was a snap, just over 7:00, the thruster were not bad, just the bar. Thank goodness for chalk. Pull-ups were murder. I had the purple and black band and still couldn't get past 25, added a black band for the last 5 and still had to stop after 3 cause I didn't get my chin over the bar for the #29. I rested a bit before the last 2.

Just under or just over 20:00, not sure exactly. I'll have to ask Reza (the instructor). My forearms and biceps were so sore after. They will hate me tomorrow and Wednesday.

Since I raced yesterday I won't to the Endurance WOD today, I'll Row tomorrow and do some repeats in the evening. Then Thursday do a tabata on the TM.

Thursday after the WOD, Reza said we will all try to find our max dead lift. This is something I really want to do, I hope I'll feel up to it.

With race two done, and Smiths Falls distance questionable, I'm really looking forward to Canada Day.

Two of Five - Doing it for Dads

Last time it was the realization on the car ride to the venue that struck me.

This time is was the pre-race dreams. Forgotten bib, shoes, can't find where the car is parked, the port-a-potty line is huge and the race is about to start!

Haven't had one of those in a long while.

I hydrated really well this time and did a proper warm up and things went a lot better. I was alone, which was good and bad. It was nice to only have to worry about myself, but it was sad to be with out my cheering section.

I saw Andrea and Dave Dazé and his daughter during my warm-up, as well as some Zone3ers. Lined up near the start line, as there were many many slow runners up near the front, I didn't want to get stuck behind them.

My splits slowed almost continuously throughout the race. The course is up and down out and back, with long undulating hills that aren't too steep, but seem to go on for a long time. A wind had developed just before race start, and made the way back more challenging. The last two kilometres were brutal, but I didn't walk this time, which was a minor victory. I felt more solid this week.

Place 54th of 749
Time: 21:58.7 Chip: 21:53.5 avg. pace 4:24
Men 40 - 49: 10th of 80
Gender 46th of 420

A full minute faster than last week, but still 1:30 slower than my PB. 3 races left, but I'm not sure if the distance on two of them will be accurate.

This was good progress. Next up, Smiths Falls Figure 8 5km, which apparently is short

First of Five - Britannia Beach 5km

It wasn't until we had gotten everybody loaded up in the van and were out on the highway that I actually stopped to think about where we were going. You know it's been a long time when you suddenly it dawns on you and you get that giddy feeling "We're going to the races!!!"

I wasn't expecting much from this race and I met my expectations

I wasn't particularly well trained, nor properly hydrated, but this was the first of the 5 x 5km in 5 weeks and a benchmark to see how this whole Crossfit Endurance experiment would help or hinder my progression towards a sub 20:00 5km.

Clarisse and Delilah were doing the 1km.

We met Jesse at the start/finish area, setting up her ZoomPhoto camera. (thanks for the water!)

I tried to at least get a good warm up in. My legs didn't have much pep.

The field was small so I was practically on the start line. There were more than a few youngsters who I expected to go out too fast so I positioned myself to let them go and pass them later.

The race started on grass and moved to the recreational path, through a wooded area then out to the edge of the Carling before turning around and heading back. The last 500m before the turn around is uphill. Here I stopped. Walked for about 10 seconds either side of the turn around and hoped the rest and the downhill at that point would kickstart the return trip.

It worked to a certain extent. My throat was really dry. I grabbed an Eload cup the first time through the water station, which was gross. So I stopped and made sure I got a water on the way back, then set to the task of bringing it home. I didn't have my garmin, so I have no idea what my pacing was, but it doesn't really matter.

I gave what I had to give, and now the work can start.

Delilah finally managed to not finish last! Progress! And Clarisse ran a 5:35 kilometer finishing 6th out of 66. Not bad at all.

Results.

Placed: 19th out of 171
Time (Chip) 22:55 avg page: 4:35
Cat. placement (Men 40-44) 3rd out of 5
Gender placement: 18th out of 77 (chicked by one girl)

Crossfit log for Wednesday, June 15th

I'm liking Crossfit a lot. The work, the community, the premise behind it all is striking a cord with me. So we'll see where it all leads.

Did the last intro session today.

Finally learned how to do a proper dead-lift.

After covering the technique I did:

25 each.
Dead-lift 65lbs
Wall-ball 12lbs
Skip
KB Swing 25lbs

Just under 5min. It was rough. The dead lifts were particularly difficult and took a lot out of me. Wall balls I did really well. Kettle Bell was pretty good but I was hurting by then and my form would fall apart. But over all I did pretty good.

Crossfit log for Tuesday, June 14th

Today we covered Presses and jumping pull up.

It was nice to be able to do the whole workout.
AMRAP in 1:00 each:
Skipping (not double unders)
Jumping Pull-up
45lb Should Press
Jumping Pull-up
45lbs Push Press

(117, 41, 19, 21, 15)

No run today.

Crossfit log for Monday, June 13th

Did my first intro WOD at L'Usine today with Reza. Low key, but intense.

5 rounds
15 squats, 5 push-ups, 10 sit-ups

just over 6 minutes.

Crossfit log for Saturday, June 11th

Okay.

Here we go.

Ran the first of 5 5km races in 5 weeks. Sucked. 23min and change.

Went to the free class at L'Usine Crossfit in Gatineau. This is what I need. Taking the intro course next week. Start full on the week after.

We'll see what I can muster at Do it For Dad next week.