WOD# 24 Fight Gone Bad! (or almost bad)

Today's WOD was the infamous "fight gone bad" with 3 rounds of 1minute rounds of Wall Ball (15# no throw), Sumo DeadLift high Pull (45#) , Boxjump (15inch?) , Push press (25#?), Row (calory) and 1min rest. My watch forces a 10sec break between each set which is technically not allowed but was godsent just to get set up. I did 25-26-15-15-13...20-15-15-15-13...15-15-20-16-13.

Quite a workout despite the scale down and extra 10sec break. I forgot my HR this time but wish I could see how high the HR stayed the whole time. I could feel it elevated the whole time. Amazing howmuch workout I got in mare 20minutes.

BF in NY for 816mi

WOD#24 Fight Gone Bad approx 15 each (score 245 scaled)

WOD#23 SP/PP/PJ 5x(1/3/5)

WOD #23 was purely weightlifting with successive progression from Shoulder Press to Push Press and then Push Jerk. I decided to use the barebell at Gym after having some trouble doing DB version couple of days. I had to work on the form quite a bit. I was having trouble keeping the back straight till I realized that I was not pushing the bar behind my head at upright position.  

I did

Shoulder Press 1-1-1-1-1 at 45#

Push Press 1-1-1-1-1-3-3-3-3-3 at 65#

Push Jerk 5-5-5-5-5 at 45#

BF in NY for 816mi

WOD#23 SP/PP/PJ 5x(1/3/5)

WOD#22 Michael 30:09 3 x (800m/50BackExt/50situps)

Today's WOD "Michael" sounded easier than it really was. The 50 situps in each round really add up. Also the elevated HR before starting the run in second and third round made the runs pretty hard. 

* My run split paces steadily deteriorated at 6:34, 7:12 and 7:20 even as avg HR increased with each. The last run was close to 188 most of 800m despite the natural break I get while getting out of apartment after situps. 

* On the other hand, situp times steadily improved with last round at 2:27 for 50. US Airforce minimum requirement includes 49 situps in two minutes so 2:27 is at least within respectable range for third round of Michael. I should try the 49 as a standalone one of these days. Marine situp requirement is 35 in a minute. On related topic, pullups requirements are 3-4 with average at 10. Pushups requirement in 2min is at 24min/41avg.

* I have no easy way to do back extensions at home so I just did mini version on a slanted wooden board. It did the job but was way too easy. However, I got a feeling that my back muscles were not 100% after yesterday's weight lifting fiasco so I didnt mind taking it easy. 

BF in NY for 816mi

WOD#22 Michael 30:09 3 x (800m/50BackExt/50situps)

WOD#21 20min 7x(5Thrust/7HPC/10SDLHP)

Finally, an unnamed WOD! The workout also does NOT have pullups. Lucky me. After incredibly heavy Annie yesterday, my shoulder and arms are still heavy and aching but I took the opportunity to catchup with my one-day lag finally by doing the Saturday workout on time. 

I attempted 7 rounds (1min each set) using 2x25#DB for Thrusters/HPC (Hang Power Clean) and the brand new 44# KB for SDLHP (Sumo Deadlift High Pull). The Rxed version asks for 95# so this is barely 50% of Rxed. However, halfway through fourth round while doing thrusters with the two dumbells, I had muscle failure. I quickly did damage control and scaled down to 20# instead to keep going but it was kindda hard after that. The DB version needs these tiny muscles in shoulder to support the weight, especially after I started loosing straight line form. One of them must have gave up. Good lesson though. I need to stick to barbell as much as possible till I strengthen my shoulders. 

The Sumo Deadlift High Pullup was a new exercise for me. It involves holding the KB in front in squat position and then pull it up vertically hard so it makes it all the way up to chin. Its sort of opposite of pumping air into bicycle pump. I bought a 44# KB for this and had to carry it home almost 0.5miles. Funny how 

that can easily qualify as a crossfit workout.

Hang power cleans were not as hard as thruster, probably because I had done them couple of times before. I did start to loose form pretty badly towards the end. In fact, I have no idea if I did HPCs or HCs. Anyway, the wod is over. Tomorrow's wod involves running 400m, situps and back extensions (no pullups!). So that should be easy.

On barefoot front, I bought $2 toe warmers which might come in hany next time I have to run in cold.

BF in NY for 814mi

WOD#21 20min 7x(50# or 20#5Thrusters /50#7HPC/44#10SDLHP)

WOD#19 Eva and WOD#20 Angie (almost hour each)

The named wod's are quite something. I attempted "Eva" yesterday on Christmas day and "Angie" today after "Cindy" on Monday. The Rxed Eva involves 5 rounds of (800m sprint + 30x72#kettlebell swing+ 30 pullups). It took me well over 2 hours to get my #%$% together just to get started. I scaled down to 5x(800m + 20x25# DB + 15pullups). In other words, only sprints were as Rxed. Rest was substantially scaled down. Even then it took all the life out of me by the end.

Weather was chilly but good enough and east river walkaway was icy to run on. Fortunately, its almost 400m just to get to the riverfront so I didnt have to risk running too much on icy portions. The sprints were okay but not great. This is partly due to hilly run and partly due to exertion related to rest of the Eva. I ran in Vibram and my toes would freeze every time I would be back from the quick 800m sprint. 

* My running splits were at 8:08 (uphill), 7:00, 7:22, 7:46, 6:44 (downhill)....avg 7:24. It wasn't particularly exhausting effort with HR around 175bpm. I tried to run fast but the rest of WOD sucked life out of motivation and I just wanted to get it over with. 

* Kettlebell swing were by far the easiest of the three routines. I just dont have anything heavier than 25# to do this workout. Also I kept it at 20reps per set instead of 30 because it seemed to strain muscles which were already sore from filthy fifty (which included swings).

* Pullups still continue to haunt me. I did the 15 (3x5) pullups each round by jumping up and then negatives. I didnt push too much since I knew that nextday's wod involved 100 pullups and I wanted to keep some reserves. Total time for the wod was 58:52min which is longest wod to date.

___________________________________________________________________

Today's wod was Angie: 100 pullups/pushups/situps/squats. I did everything as Rxed except pullups (no surprise there) except, I broke it down in 6 rounds (15/15/15/15 - 15/15/15/15 - 5/15/15/15 - 5/20/20/20 - 5/20/20/20 - 5/15/15/15)

* I did just 50pullups (kippings pullups). To be fair, I attempted 100 initially but had to revise after 30. Also by 40th pullup, I noticed tiny blister under the right ring finger. I had go finish atleast 50. Blister timing was perfect since, by 40th pullups, I could barely do 2pullups in one go and dropped down to 1 per go. There was no way I could have made it to 100. 

* Pushups turned out to be much harder than I thought. This is partly due to me correcting the form by moving arms back and bending them along the body instead of at an angle. The pushup felt different and more powerful but I was exhausted by 60th pushups. Most of the pushups were in a mini-set of 5. The few sets of 10 I attempted were quite difficult. So strictly speaking pushups were not as Rxed as I had to break it in so many mini-sets instead of 100 in one go (which is just insane).

* Situps were fun. Form was pretty good this time and I was getting pretty sore by last few rounds but manageable. Squats were also the easy. I need to work on form for squats a bit.

Total time 54:34 min, second longest. Each of the 6 rounds took about 10 min.

BF in NY for 814mi

WOD#19 Eva 5x(800m + 20x25# DB + 15pullups) at 58:52min HR (153/184)

WOD#20 Angie 50 pullups, 100 pushups/situps/squats 54:34min HR (131/158)

WOD#18 5-5-5-5-5 backsquat@65#

I jump ahead and did today's workout instead of Eva as planned. The wod involved 5-5-5-5-5 of backsquats.  I did 5 rounds with just the barbell (45#) just to get the form right. Then I did 5 rounds of 65#. It wasnt really that hard but given that this was my very first backsquat, I decided to keep it under full control. Its amazing how much easier it is to do workout with barbell instead of dumbbell. 

I also practiced kipping pullups a bit but its harder than I thought but its doable. Also when I pulled it off, it was so much fun. Separately, I practiced double-under. This also needs some coordination practice and I could only do one at a time. HR shot up to 160+ even with just one doubleunder reps so double-unders have potential to push into anaerobic zone pretty quickly.

BF in NY for 809mi

WOD#18 5-5-5-5-5@65# backsquat

WOD#17 Cindy! (5rounds) + 800m@6:20

I skipped the rest day to do the Cindy wod yesterday. I kept it pretty intense along the line with more recent WODs in Gym. The workout involved max rounds of 5 pullups/10 pushups/15 squats in 20 minutes. I managed to squeeze in 5 rounds with very good form in pushups and squats though pullups continues to haunt me. I did do 5 pullups in each round though my form deteriorated steadily each round and most pullups were in set of 2 with last few basically jumping negative pullups. I also squeezed in a sprint at the end for 800m pushing HR to 191max (first half 6:40 second half 6:00). Sprint was fun but it interferes with Eva wod coming up which has 5x800m.

It is amazing how heavily the recent wods are skewed toward pullups (15 on Thursday, 20 on Friday, 25 on Monday and 50-150 coming up on Wednesday) and I need to do something about it. Next wod, called Eva, involves 5 rounds of 30 pullups (thats 150 pull ups). I think kipping pullups are legitimate pullups and I plan to learn to do them. At the very least, I might be able to alternate between two and kipping pullups sounds lot more fun if I can manage them. Anyway, after 5x5=25 pullup attempts yesterday, I am in no shape to do Eva and took the rest day today and hence continue to be late by a day (which is fine with me). While the upper body muscles are pretty tight today and aching, I dont see any injury so I should be back in the saddle tomorrow. I just hope Eva is followed by some kind of lower body workout (no more pullups pl!) I will find soon enough.

Except for the form, technically, Cindy workout was as Rxed. Of course, 5 round is nothing compared to 15-20 typically reported on crossfit community but its something. Squats were easy (the marathon training paid off) but push ups were getting harder with each round. I worked really hard to keep the form good by fully lowering the body but I had to take break in last three rounds to do all 10.

On barefoot front, the 4x800 interval training on Sunday in slushy snow turned out to be worse than I had anticipated. The 4 small toes in each feet were semi-numb next day as well and only after 48hours I find them to be about 90% original sensation. No blister or discoloration but still a bit disturbing. I still think its the last one mile home which caused most of the damage. However, there is no way to be sure if I had run that 5th mile in central park on dry road, it would have been the same or it was the stopping and stepping in icy water puddle at stoplight caused the real damage. Depending on answer to this, I have to figure out how I am going to tackle the half marathons in Late Jan, early Feb. (Bzzzzz!) In any case, if I indeed end up keeping up with crossfit wod, I doubt if I will have cycles left to do the halfs but we will see (already signed up!).

BF in NY for 809mi

WOD#17 Cindy 20min=5x(5PULL+10PUSH+15SQAT) + 800m@6:20

Wod#16 4x800@3:24

The wod for saturday was 4x800m interval training. My first wod which is as Rxed with respectable perfomance! (this is a BIG deal)

After the brutal filthy fifty on Friday, I had to take a day break just to get out of bed, especially with snow storm out there. I bailed out on the 15k race which was converted into fun race anyway. But it wasn't the snow but the crossfit workout which made me bail out.

Anyway, I did the workout today instead as temperature reached above freezing and ice started melting giving some grip. Of course (? See last paragraph?) barefoot running was out of question but I ran in vibrams. Vibrams are not waterproof at all and my feet were wet within a minute into the 50minute workout. It was also pretty slippery since the vibrams are smooth at the bottom. So getting to the park, especially walkways in the park was pretty tricky. Even walk back was tough as my feet turned into almost like block of ice. But more on this later.

The actual workout was mostly uneventful. I ran 3:16, 3:29, 3:31, 3:20 (average 3:24) with hrs at 186, 183 184, 187. First and last lap were quite fast. There no way to be sure but cold wet conditions didn't affect the fast runs much. I think the bigger limiting factor was lack of mental training to "push through" anarobic exertion. Marathon training has hardcoded these slow-down reflexes. Perhaps i should sneak in a few sprints after regular wod I do in gym just till I touch HR 200.

While I am lagging by a day, next workout is 20min max rounds of 5 pullups(ouch!), 10 pushups and 15 squats. I can sneak in a sprint. I thinking of doing this "cindy" workout tommorow and can't wait.

Final passing comment on barefoot aspect. While the vibrams protect from unnecessary pricking into the numb soles, they are absolutely no protection to cold whatsoever in wet cold conditions. If anything the whole foot is covered by cold wet surface exacerbating the cooling. I hope the situation is different in cold and dry conditions. I don't see myself doing anything more run a few miles in wet conditions at freezing conditions and much less, if any, at below freezing wet conditions. I am assuming that barefoot will be worse run vibrams but I won't know till I try. Perhaps a good balance might be alternating. To be continued on this topic.

In the mean time, I was fully aware of conditions of my feet today and they never really went numb till my way back. I had to wait at stop lights a lot and step in deep slushy water both contributing to very quick chilling of feet. By the time I got home, I had lost more than 75% sensations in sole. I have smartened up now and know NOT to take warm shower right away and warmed up the feet with hand and air heater till I started getting tingling sensation. Then I took a shower moving from lukewarm to hotish water. Even 4hours later I can feel tinglish in left feet fingers. But unlike the 10k race couple of weeks back when I had a tiny amount of skin damage, nothing of the sort today. I think the trick is to keep the workout within an hour. I need to find a warm pitstop in central park.

BF in NY for 809mi

WOD#16 4x800m@6:48 interval (1min break) AvgHR185/max201

Getting serious with the WODs

I upgraded my WODs by attempting couple of them in the gym. Since lack is equipment is not really an excuse in gym, the WODs had been brutal. 

WOD #14 involved 5 rounds of 3pullups and all of the 15 pullups were mostly unassisted. I was pretty surprised that I could do pull ups since I was struggling to do ONE in the morning on the door-pullup bar. Also for the first time, a WOD involved running and I had to give it my best shot. Its been 8months since I ran in comfy shoes so it felt weird but I ran 5 rounds of 400 yards at 6:40pace. Piece of cake.

While wod #14 felt heavy, it was nothing compared to wod #15, the filthy fifty. This wod involved 50 reps of various routine starting with box jumps (my favorite) and then pullups (my nightmare). While I am no shape to do the complete routine as Rxed, I tried to break most of the routines and alternate between. Particularly, I would do 5 pullups between some of the routine. The whole thing took over 45minutes. Absolutely brutal. My arms are in pain today. Knees to elbow was also very hard and I lost count but must have done just 20-25 and mostly incomplete. I also did 50burpees with at least 10 break. I couldnt even do 5 burpees in one set by the time I finished. This one is a classic routine for getting heart pumped up and getting whole body strength training. Finally, I havent learnt how to do double under but I did 80 single under instead.

On running front, I am absolutely spent after last night's wod to do the 15K, especially with snow storm yesterday and windchills in teens today. Fortunately (i.e. no more pullups), todays WOD involves 4 rounds of 800meters so I will have to run one way or the other.

WOD #13 3:25 HR119/127 (UI!)

Split Jerk 1-1-1-1-1-1-1 reps 50#

WOD#14 23min PUL/Sprint/BkExtension HR?

20min 5 rounds of 3pullups + 0.3mi at 6:40pace + 10 back extensions.

WOD #15 FILTHY FIFTIES 47:32 HR154/180

50 (25+25) Box jump, 15 inch box

20 (5+5+5+5) Jumping pull-ups

50 (30+20) Kettlebell swings, 30#

Walking Lunge, 50 steps

20 Knees to elbows

30 (20 + 10) Push press, 25 pounds

50 (10+10+10+10+10) Back extensions

50 (10+10+10+10+10) ball crunchs, 20 pound ball

50 (10 breaks) Burpees

100 (80+20) Single unders

4mi RACE in vibrams/WOD 9,10 and 11

Three WODs in three days including a 4miler race which work out as a substitute for a 10K WOD run. How convenient!  The race was great just not super fast. I barely managed to squeeze in 8min/mi in Vibrams compared to PR of 7:21 barefoot a month back. It was relatively cold (barely above freezing) and running barefoot was out of question. I ran to and from startline as well making the whole run close to fast 8mi. The run was fine. Toes froze again though it wasnt too bad like last time as I didnt take shoes off at all. The first mile was hard as legs felt really heavy. It may have something to do with 3x50 squats for Nasty girls? But the last mile was perfect at about 7min/mi pace and average HR of 189bpm. It didnt feel too hard a pace despite high HR. It was tempting to take shoes off given a dry surface (at 33degrees) compared to wet surface last weekend (however at warmer 37degrees). Its worth noting that with all the WODs taking life out of me, I had had no running done at all besides races lately. Thats kind of a shame. At least two runs a week are a must to keep up the training.

Other WODs were fun as well. WOD10 involved three rounds of 50 2ft box jumps, which scaled down to 5in box jumps and that was bad enough (btw, I did these barefoot potentially cutting out any spring loading in shoes. The box jumps were hard work out. The three rounds included 21 185 hang power cleans which I scaled down to 10x50pound HPCs (heaviest weights I have) and also 30 (!) pull-ups which I scaled down to highly assisted 15pullups each round. Multiple pull-ups are really a non-starter.

WOD11 was the run (reverse the order between WOD11 and WOD10). WOD 12 seemed simple with 5 rounds of 5 x deadlift of 27pounds which I had to substitute with 5 x (10 x 50pounds). The more fun part was the 5 sets of 10 burpees. I did it as Rxed. This might have been the first Rxed routine for me. It was quite brutal and technically I have been keeping the pushups half elevated some times. I had no idea that small thing like burpee can get my heart pumping. This would be a good warmup routine if needed.

BF in NY for 805mi/overall 983mi

WOD#10 3 x (5in box jump x 50 + 21HPCs x 50 + 15 x A-pullups) 154/171bpm 15:01min

WOD#11 4mi race 8min/mi 179/193bpm vibrams 32:13min

WOD#12 5 x (10 x 50pount deadlifts + 10 burpees) 148/167bpm 11:12min

 

WOD#9 Nasty girls and no run

Chilly rain keeping me away from running this week. I also have a quick 4miler this Saturday. In the meantime, I continue with my modified WODs. Today's WOD is called Nasty Girls (three rounds of 50squats, 7muscle pull-ups and 10 135pounds hang power clean. I did 3 rounds of 50squats, 7 assisted pull-ups/assisted dips, 10 50pound dumbbell hang power clean. The routine took 12:29min. The squat portion of the wod was same as Rxed which might be a first for me. Average HR at solid 149 and max touched 182bpm in last round. I had a hard time believing that the weights portion will spike HR so much more than the 50 squats. Except for the pull-ups, rest of the routine felt good.'

BF in NY for 797mi and WOD9: 3x(50squats, 7pull/dip, 10x50# hang power clean12:29min, 149/182bpm)

WOD#7 and #8 (no run)

After freezing cold yesterday, today warmed up to almost 50 degrees. But I didnt go for run today as I decided to do two light WODs in row. WOD#7 was a clean and jerk using dumbbell. I had to use just 2x25=50 pounds but I worked on form a bit given that this is the first time I had done clean and jerk. It felt easy but the HR remained elevated at 150bpm most of the time. Also with right hand being the stronger hand, the imbalance in strength caused issues doing jerks using dumbbell instead of barbell. I may need to get a barbell set.

Then I did a moderated version of Annie (situp+doubleunderx50-40-30-20-10). I basically did full situps 25-20-15-10-5 with correct form and high jumps 50-40-30-20-10. High jumps were too easy but I dont have space or tools to do doubleunder. Sittups were hard, especially while keeping good form. It became harder to get jerk momentum past 10+sit ups. But 75 situps with few breaks isnt too shabby. With two WODs, I am back on track. Tomorrow also happens to be a rest day so perhaps I can squeeze in a run. Still got 4miler race this Saturday.

BF in NY for 796mi

WOD#7 (1x7 clean-jerk 50pounds 3:10 min) and WOD#8 half-Annie 25-20-15-10-5sittups and 50-40-30-20-10jumps 8:47min)

WOD#6 and yes run (10K race in vibrams...mostly)

I ran the 10K race today at somewhere between 53-54min (PR 52:08) incl a 2min+ standing break (more later). It was just above freezing temperature with wet and icy cold surface temperature. I was almost frozen by the time I biked to the startline. I was late, as usual. I was so late that they had already removed the mats and I couldnt time my stop watch properly at right startline. In fact, I ran from my bike to start and also back so it was more like 6.35mi race for me in 54:43min. 

Even though I raced in Vibrams most of the race, I took them off at the 3mi mark till Columbus circle (3.6mi). The surface was too cold and I could tell that I could not run like that all the way to finish-line. This is by far the coldest I have run barefoot. It felt nice to be able to wiggle my toes to warm them up unlike in shoes but the fingers do get cold pretty fast. I was having trouble putting vibrams back on when they got cold. This affair took solid 2min of standstill at 3.6mi mark. Then I took my shoes off again at 6mi mark to finish really strong barefoot. All in all, despite the freezing conditions and wet cold surface, I ran the race at PR pace if adjusted for 2min standstill. It wasnt even a hard effort with avg HR at 175. I didnt shoot for PR since I was too late to get make it to startline mat and would not be getting "net chip timing". Oh well. I got another 4mi race next week to make up for it. 

The freezing temperatures were not too bad for training barefoot but definitely slowed me down. If nothing else, the vibram on and off business is a bit time consuming for racing purposes. Also 3mi might have been a bit early. The second barefoot run past 6mi was very nice and was no problem at all. The feet were quite warmed up by then. Also I had no trouble putting vibrams back on right after finishline. However, I had to fix my bike and them ride into the wind on windy day and that again froze me and my toes in particular. Biking seems so much worse than even barefoot running as far as freezing extremities are concerned. Next time if I will just jog to the startline. (I would have done that today if I wasnt late).

Now for the fun part. The wod on Saturday doing 150squats etc didnt go unnoticed in the race but it just made me a bit jumpy (quite literally). Every few minutes, I would get sick of running same pace and would jump or sprint a bit. The WOD was pretty heavy and I expected it to affect my race but to be perfectly honest, it didnt affect the race, especially since I didnt push hard in the race. However, my legs are quite sore today and they will get worse tomorrow. Moreover, I did today's WOD as well. Fortunately, the wod#6 was all upper body so sore legs didnt make a difference. WOD#6 was originally doing as many sets of 15pullups/ringpushups/BackExtension/GHsitups in 20min. I lightened the routine to 5 assisted pullups/plain pushups/25degree back extension/regular full situps. I did 8 rounds (8x5=40count each). Pullups continue to be hardest but I tried to do as many pure negatives as possible. Also 5x8 are quite a few assisted pullups. Also, I invented simple way to do back extension. I put one of the hexa-dumbbell and put wooden plank on it to create bit of space to do mini-back extension. I think it would help if I get a heavy ball to do some of these exercises.

BF in NY for 797mi

WOD#5. No run yet

I just did yesterday's wod today morning instead (today is meant to be a rest day). The original wod called for squats and ring (muscle) pull ups at 100-2-80-4-70-6-60-8-50-10. I tones it down to squats and assisted regular pullups at 50-1-40-2-30-3-20-4-10-5 that is about half the effort on squats and nominal effort on pullups while I get in shape to get pullups with right form. The multiple pullup sets were mostly one at a time as well. Total time 9:04min. The modified workout didn't seem too hard so I am still planning on running the 10k tomorrow. I would have thought 150squats will kill my quads. Perhaps they will be sore tomorrow. I was definitely sore after 80squats last week. Also I worked on improving form for the squats by mdking sure that thighs become horizontal before I stand up. I am sure I wasn't doing the squats complete last time. Today I used a box to give me "feedback" when I need to stand up again.

I have really done any running today partly due to relatively new physical load due to these wod and partly due to general work load. I might run 3-4miles today to pick up the race number and to taste running in subzero temperature in vibrams. It would be nice if I can figure out a routine of running in vibram for couple of miles and the move to barefoot running once blood circulation peaks.

BF in NY for 791mi
WOD#5 SQT x PUL 50-1-40-2-30-3-20-4-10-5

WOD#4 (no run)

I am starting to like these indoor workouts though its leaving me a bit spent to venture a run outside. Today's workout included 5 sets of 10 lunge with 10 pounds held above head alternating with 5x10 pounds swings. Quite a workout lasting 10:21 with avg HR at solid 156 and max at 173. The lunges were relatively easy but the lunges are new to me and I can tell that I will be hurting tomorrow. I must say the "functional" workouts are so much more fun than training on machine. There no one single muscles which hurts but whole arms and legs are heavy with dull ache. 

Also I was having trouble keeping balance while weaving though turns while doing lunge in my home. I can barely make 10 from one end to the other. To be fair, the lunge steps were bit short with knee bending at 90degrees in the back. Ideally, the knee would just barely bend while touching the ground and also just barely touch ground before pulling up. I will have to find larger space area next time around. Swings were a lot more fun. I needed some work to keep my form upright but hard to do swings wrong given how simple it is.

BF in NY for 791mi

WOD#4 5x(10step 10pound LNG/10x25pound swing) 10:21/156avg/173max

WOD#3 (no run!)

I just cant find motivation to get out in cold and dark conditions even though its not that cold. I did some research and found water/snow-proof socks called sealskinz. Apparently, it is designed for outdoor rough activities such as military training/snow boating etc and can handle running in even without shoes. The way I see it, its just a matter of time before I wont be able to keep the barefoot streak any more.

On the bright side, cross training is going great. I did toned down version of WOD#3 timed at 3:07. This version of  "Fran" routine was a 21-15-9 thruster (20pounds) + 7-5-3 pull-ups (assisted). The 20 pounds were easy but 50 would have been too much. I got decent work at out in any case. Average HR was solid 144 with max at 159. The pull-ups were assisted with a initial jump. Original Fran requires 21-15-9 pull-ups which is quite a workout it seems. 

There is a 10K race coming up this weekend. The race is at 8:30am and the low for the day is 27degrees with snow showers so I am absolutely TERRIFIED. I may finally have to suck it up and run this one in vibram (or worse: shoes!)

BF in NY for 791mi

WOD#3 21-15-9THR/7-5-3PUL (3:07)

No Run today and WOD#2

Still a bit sore in thighs from squats yesterday and a bit tender on sole from abrasion from running. So no running today despite beautiful 50+ degree temperature. I even ventured out in just a t-shirt to pick up food getting funny looks from people. One girl said "its not THAT warm". Somehow, it didn't bother me much after running barefoot for few months now. 

As for WOD#2, I did 1-1-1-1-1-1-1 Shoulder Press with 50pounds, with one set a minute (HR peak  105, low 85). Wasn't that hard but we will find out tomorrow if i get sore. Lifting the weight was easy but maintaining balance and keeping the back straight didnt feel right. The main difference between regular shoulder press and dumbbell shoulder press is precisely this issue. Dumbbell SP requires extra work by muscles in back to keep individual dumbbell in balance. So while 50pound is pretty light for SP, given lack of conditioning of delicate back muscles, its probably not such a bad idea to start light. Eventually, I will have to consider moving the weightlifting exercises to the gym.

On barefoot front, tomorrow is predicated to be warmish as well. So I will probably go for a run, preferably in the morning. Technically its a rest day for WOD so probably no other workouts.

BF in NY for 791mi

WOD#2 7x1x50SPin7min