yup …still going strong

March 5, 2009 · Filed Under Crossfit Metro Blog, Work Out of the Day 

I’m a little concerned that all my attention to ultrarunning and ultramarathon races is cannabilzing my CrossFit training.

Running 30 or more miles requires a bit more recovery than traditional athletic training, and I can see my CrossFit times and loads being affected – slightly.

But that’s not going to stop me.

I love both disciplines.

Today’s WOD

Run training

  • 3.2 mph powerhike – 5 minutes + every minute 2% incline increase
  • 5 mph run, at 10% incline, for 5 minutes
  • alternating run 6.0 mph / walk 3.2 mph, every minute, at 10% incline
  • warm down starting at 10% incline, + .2 speed increase with -2 incline, per minute

Skills (light)

  • berg warm-up
  • snatches with 65 lbs & 95 lbs
  • 11 overhead squats with 65, and 95 lbs
  • handstand push-ups, 4 & 3

The hill training wiped me out, making the light skills training sort of a joke.

Lots of races upcoming with a trip to meat grinder, a 50-60 mile timed event race March 14, and the ING Georgia Marathon, March 29, 2009.

This year is playing out well so far on the trails with PRs (personal bests) at both the mountain Mist 50K, (6:19), and the Mount Cheaha 50K (6:48).

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