Running Tales

Friday, May 18, 2012

Mobility:
10 Wall Extensions
10 PVC Dislocates
Hip Mobility on Box, 90 seconds each

Warmup:
Take 15 minutes to load up on your Deadlift.  Between sets, practice and set up your other movements!

Workout of the Day:

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

We will be imposing a 20 minute time cutoff for this workout, so scale accordingly!  If you cannot perform the muscle ups, use this transition drill and focus on good positioning!

Cool Down:
Row 500 meters
10 Wall Extensions
10 PVC Dislocates
Hip Mobility on Box, 90 seconds each

safarihalfcollage
That’s Mary on the upper left!

I firmly believe that everyone should be able to run.  Getting better at running will improve your overall athletic ability and increase your general body awareness.  Maybe you will never enjoy running, but we can at least appreciate what it does for our body!  The following is a guest post from Mary and a story for all of you that avoid running, enjoy…

If you’ve ever worked out with me, you know I’m a pretty slow runner.  It’s always been my least favorite workout; sometimes I even take rest days that just happen to coincide with those long-distance-running WODs. 

But I surprised myself when, back in March, I caved to some major peer pressure and signed up for the San Diego Wild Animal Park half-marathon.

I started going to track nights – and trained for more than 3 months for the race. Most of that time what drove me was fear of totally falling apart during the run.  To combat that fear, I went from zero to 60. I went to Coach Frank’s track nights twice a week and ran on the weekends too. I got tons of sleep, did lots of stretching, and avoided the office donuts. (So. Many. Donuts.)   The first month of training was the hardest. But after that I turned a corner; I started to actually *like* running, box jumps got easier, my WODs got faster, and I can now run and jump rope at the same time (well, kind of).  
I learned a lot along the way too — track night isn’t that scary, especially if you listen to Coach Frank’s sage advice, and when signing up for a race ALWAYS check the elevation map.
During Sunday’s race I breezed past the anxious ostriches, laughed when the barefoot caveman passed me (mile 7), and toughed it out on the Wild Animal Park’s very own Mount Doom, (repeat to self: always check elevation map!).  I was in a world of pain in the end, but now that its a few days later I can look back and say I had a blast.   
What’s super cool is that I’ve inspired my mother, a woman who has never really been athletic, to do her own half marathon. I’m excited to cheer her on, I may even crash the race to do it with her.
In the end, I only have one small regret: I wish I had worn a costume – – you Ragnar fools are on to something.
Next up? Running Elvis.

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