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Monday, July 16, 2012

Crossfit and 5k

I truly believe Crossfit has improved my running.  Since Reach the Beach, I’ve gone for 1 maybe 2 runs, aside from any running that may be incorporated into the workout that day in Crossfit.

Instead of running, I’ve been WODing…4-5 times a week, and I love it. 

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(taken from our Crossfit facebook page)  That's me in front in case you couldn’t tell.

So then 4th of July rolls around and I register for a local 5k that is 5 min from my house and a bunch of people from Crossfit are running as well!

The 4th turned out to be a pretty warm day.  Brian was running too and we decided just to take it easy and see how it goes.  The heat usually doesn’t bode well for me.

A few minutes after we started I see that we’re keeping a fairly fast pace (for me) and I’m worried about crapping out later.

Let’s just say I was shocked that we maintained a good pace the whole time!  We stopped twice at each of the water stations, but just kept trucking…and I ended up with a new PR!!

28:26!!!!  My previous 5k PR was a couple years ago at 29:10, and since then I usually hover around 30 minutes.  I can NOT believe I maintained that pace in that heat!  I was so pumped!!

Some of my fellow crossfitters after the race!

Feeney 5k

Looking forward to more races :) 

So yeah Crossfit is awesome, I love it. 

I love being able to see the results each week…especially the lifting.  I’m really loving the Olympic lifts as well as the power lifts.  I guess its in my genes…my dad used to be a competitive power lifter.  I have photos I need to scan in…they are awesome from his lifting days back in the 70’s/80’s!

We recently started a Fran cycle at Crossfit.  We tested our Fran time, and from there we are going to do lots of workouts focused on improving those skills, and then re-test in about 6 weeks!

Fran is a well known benchmark workout…every crossfitter wants to know their “Fran time”. 

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(me, Post Fran…loving me new Lulu top!!)

Its a quick workout, 21 reps, 15 reps, then 9 reps of thrusters (65lb for women) and pull-ups. 

Since this is supposed to be a quicker workout we found our maximum 1 rep thruster (which is a front squat with the bar, and as you stand up you “thrust” the bar up overhead)…. and then used 50% of our 1 rep max. 

The point is, you don't want to use such a heavy weight that it slows you down too much.  Our coach didn’t want anyone over the 6-8 min mark.

I used a 45lb bar, and body rows.  We didn’t use band assisted pull-ups this time…if you couldn’t do unassisted pull-ups you did ring rows or body rows.

My time was 5:52. 

Looking forward to testing it again!

And even thought I can’t really do unassisted pull-ups for a workout yet…  I did get THREE kipping pull-ups in a row!!  Booya! 

I guess that I’m just excited that in just over 7 months of Crossfit, I am able to see myself improving.  It’s definitely motivation to keep on going!

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So there’s my little fitness update for you :)

What keeps you motivated??

3 comments:

  1. FunandfearlessinbeantownJuly 17, 2012 at 7:43 AM

    I went for the first time this weekend in AGES and found that barre class has made my legs stronger.  My chest felt terrible from the heat but my legs felt strong and my stride felt good.

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  2. awesome post and I always heard cross training improves running but never tried it. Also love the new lulu top you look gorgeous ;)

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  3. Cross training is great for your endurance and strength. What I also find very important is proper nutrition. Most nutrients are received from food, though, I am additionally taking nutritional supplements. The one I've tried first was Navy Seal Formula manufactured by MGNutritionals. And this is the one I am definitely going to stay with! It gives me incredible amount of energy and pushes me harder during my workouts. I see substantial increase in my physical capacities and overall improvement of my shape.

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