On crossfit front, the overall body strength training through crossfit is going GREAT. In fact, the crossfit workouts are making me wonder value of running long distance runs. I am definitely running marathon later this year but will have to think about training program given the crossfit schedule. Since starting on Nov30th, I have been religiously doing each of the wod (3days with 1day rest) and I am only couple of wods behind schedule. Most of the wods have been significantly scaled down. Its very typical to scale weight or reps down by two while adding some kind of "acceptable cheating" to make it through some of the harder work out (eg. jumping dips instead of ring dips. 

Listing rest of the wods

WOD#36 situp / BackExtension / 45#Thruster / Pullups 36:05@143/173

10 Sit-ups 

10 Hip & Back Extensions 

45 pound Thrusters, 20 reps 

30 Pull-ups

20 Sit-ups 

20 Hip & Back Extensions 

45 pound Thrusters, 15 reps 

20 Pull-ups

30 Sit-ups 

30 Hip & Back Extensions 

45 pound Thrusters, 10 reps 

15 Pull-ups

WOD#37 Hang Power Clean 50#DB 1-1-1-1-1-1-1

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WHOLE WEEK OFF for a vacation

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WOD#38 RaisedPushup/LPullups 14:00@141/165 15-13-11-9-7-5-3-1/rev

11,13,15 pullups mostly jumping (no kipping)

set time Max HR

15-1 0:34 131

13-3 0:52 138

11-5 1:40 142

9-7 2:03 138

7-9 1:56 144

5-11 2:27 150

3-13 2:11 155

1-15 2:12 165

WOD#39 5x(50ft lunges22# + 11 burpees)

Half of Rxed WOD Very very tiring despite no real muscle work. Also for some reason killed my back. I am guessing pushing weights too far back while taking lunges and NOT using active shoulder. Shoulders were bit weiry after pull/push up wod yesterday.

HR reached 183 on each of the lunges except first and burpees were too tiring to do despite scaled down from 21 to 11 (HR maxed at 170+ most of the time)

Max overall HR was 186 which is highest on wod not involving longer runs on heavy weight lifting.

WOD#40 BackSquat 65#/SP65#/DL85# one Rep (light!)

Back ache following the lunges forced very light weights. Could easily add 20# to backsquat and DL but not SP.

Must try again after back gets better.

WOD#41 5 x ( 30situps, 25bkexten)

WOD#42 Thruster 1-1-1-1-1-1-1

WOD#43 Elizabeth 21-15-7 x (Clean 45#, Jumping Dips) 6:32@166/188

WOD#44 Mr. Joshua 5 x (400m/30situp/15x65#DL) 30:50@163/187

Quite exausting, especially after starting with a 400m@6mi/mi. Rest of the 400m were at 7:30min/mi. My situps have clearly improved a lot as I did the 30 situp set in about 45sec-1:05min. DL was easy but very tiring so the weight of 65# turned out to be relatively optimal choice.

WOD#45 (half) Barbara 5 x (10pull,15push,20sit,25squat)

Despite scaled down by half, the order of difficulty was same as the sets i,e. Pull ups were by far the hardest and then pushups with good form. My continuous strict pullups count is now probably about 4 though I will be trying for more in "Nicole" coming up.

List of January wods (no barefoot running)

I havent really been posting at this blog since yearend as I STOPPED running barefoot in this god-awful cold weather. As if its not bad enough to be in first winter barefoot, January also turned out to be insanely colder (5 degrees colder than average). One the bright side, I have been training some speedwork on trademill (in my good old Supernovas purely for social aspect of the work gym). I have significantly improved my tolerance to running 400m reps at 6min/mi. 

Listing all the wods below and next entry.

WOD #26 Hang Power Clean 65# 1-1-1-1-1-1-1 6:25@146/185

WOD#27 Deadlift 3-3-3-3-3 65# 14:20@143/168

WOD#28 Clean&Jerk 65# 1-2-3-4 in 1-2-3-4th min 15:33@156/191

WOD#29 3x(400m run, 15MBPushups, 15pullups) 41@152/192

WOD#30 Pullup var 3, 5x1, 7skip

WOD#31 Front Squat 45# 1-1-1-1-1

WOD#32 5mi Race @ 8:30mi/min 42:45@171/194

WOD#33 mini-pullup/Virtual Shoveling 20-15-10-5

WOD#34 Back Squats 65# 3-3-3-3-3

WOD#35 14:57 65#PowerClean/jumping Dips 15-12-9-6-3 15@152/165

WOD#25 (half murph)

Murph is one of the most feared crossfit workout. Ideal way to start the new years! The RXed version calls for 1mile run, 100 pullups(!), 200 pushups (!!), 300 squats (!!!), 1mile run. I just scaled down to 50/100/150 with 5 sets of 10/20/30.

I did the two runs as prescribed at 6:46 and 8:00. The hr touched 193 in first run and 190 in the second. However, the second run at mare 8:00 pace was worse than most races I remember, never mind the first mile at 6:40. What a nightmare! I had to actually visualize the marathon finishline starting at 59th street to make it through it. This visualization is sacred and only meant for life i'd death running scenario. That gives some idea how exaustimg the mile run was. Funny thing was that nothing was aching as rest the Murph doesn't really use running muscles. It was like hitting a wall within one hour of workout.

As for other parts, pullups continue to haunt me. I barely squeezed in a set of 5 continous Kipping pullups and it was downhill from there finishing at one-at-a-time half complete pullups by the time I reached 40+.

Pushups were easier but only on relative basis. I started with set of 10 each and quickly deteriorated to 5 a set and couldn't reach the floor on way down. 100pushups in one session is a first for me.

Squats was a bright point. I quickly developed a more proper form as I ventured a deeper squat. While hard, somehow it felt much cleaner and I could do 30 in one go. Of course it made squats a real workout as opposed to earlier wods. HR reached 180 the two times I attempted all 30 squats in one go which is pretty heavy.
Phew.

BF in NY for 816mi
Wod#25 MURPH 54:46 1mi 6:46/50pullups/100pushups/150squats1mi 8:00