Too slow

5K
2330
half way 1130
second half 1200

My pace going out was too slow, should have been 1030 or better, I had some left for the way back just not enough to close the gap for the time I wanted, still a good run and my POSE feels good, recovered really well with not a lot of hip discomfort.

Oxidative

5K
22:40

I was pleased with this as I was sore from both the WODs on Monday and Tuesday. Not my PR but easily passable. I really need to work on keeping my pace on the way back in. My half way split is nice I just have to keep it the same or faster if possible. It is not so much the respiratory volume as it is the stamina and soreness from previous days.

 I (melissa) did it in 28:40 2 mins less then the last time, yah me!!

POSE is getting better

Yesterday 12-09-2009
Run 5K
22:17

My half way split was 10:42. It was a mental run for me this time around. I told my self I was going to run hard on the way out and attempt to keep that pace on the way back. As you can see I did not do to bad. The way back always gets me. I felt better this run as I feel my POSE running technique has been getting better, I feel I am not using as much energy by spending time on the ground, that and I have been practicing POSE drills after the WODs. This is a PR for me by 55secs. I am excited!

Do you POSE? Why or Why Not?

Conservative or Consistency

Yesterday 11/10/2009 was run a 5K. My time was 23:27. The last 3 times I have ran the 5K I have been within 30secs of each of them.I feel great on the way out, harder on the way back. Next time I run I will run harder on the way out and hope for the best on the way back. I would like to be sub 22.

Feeling Good

So, today was not a PR but it was a good day mentally.

This am I did 3x5 Deads @ 225#, 235#, 245# and 1x12 @ 200#. Right were I left off two weeks ago. Feeling Good!!!

This pm was a 5K run, now I would be lying if I told I did not care for a PR because I do, however, this 5K was more evenly paced than my others have been. 7:53, 8:19, 8:01=24:13.

I was not out of breath as much as I have been which means I could have pushed harder, however, my POSE form I feel was much better (which could attribute to me being less out of breath) and I was more relaxed this 5K. I know I can run in the mid 23's, I just need to do what I did tonight with greater intensity. I can not remember what Josh's 5K PR is, but as always I am gunnin' for it.

Do you think mile time trials would do the trick??

Milex3 rest as long as it took you to run the mile???

Or maybe I could do CFSB-CrossFit mainpage WOD and CrossFit Endurance!?!?!?!

Dead POSE

Tuesday

1rep max deadlift @ 260. I really wanted 265 but my back was rounded a little on 260 and I did not want to chance it. OHS 5x5 85, 95, 105, 115, 125. I was pleasantly pleased with this as I have never attempted max OHS. During the lifts I met a guy who was interested in starting CrossFit and in my haste explaining to him about CF and being late for work I forgot to complete 1x20 of deadlifts. My goal is 200# which I feel I could do.

Later in the P.M. I ran a 5K in 24:06. I ran it in the heat around 230pm which the heat got to me by the start of mile 3. I am getting much better at my POSE running and need to learn how to run faster using it. I feel as I try and run faster the mechanics of the POSE method start to fall apart. My knee is hurting less during the run, which is also great.

Strike a POSE

I just realized that I had not posted since I did "Barbara". Quick explanation of what has been going on.

Clean and Jerk 1-1-1-1-1-1-1 reps
95, 115, 125, 135, 145, 155
I was well pleased with this performance as my max front squat is 160 and my push jerk is 175. I feel I was right were I needed to be. Also my cleans are looking and feeling alot better since my back incident.

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
9:50 I still need to practice rowing. I feel my form is good but I need to practice on increasing my intensity without my form falling apart.

Run 5 K
23:40 I will come back to this in a minute.

Today
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
8 rounds completed. It is amazing how much core and midline stabilization is needed to complete L-Pull-ups. Towards the end rounds my form with the pullups failed and I had to resort to tuck pulls. Completed all HSPU unbroken and as well as the lunges.

Back to the 5K. I was able to try the POSE method of running today as I was outside and it was a longer run. I must say it is a more efficient way of running. It is going to take awhile to get used to, however, in time I feel it will help my time greatly. My calves are very sore and I realized that I need more hip flexion on the right side. I also could feel my knee the whole run. I am going to get that fixed soon.

Tomorrow CrossFit Total, hoping for a PR with shoulder press and back squat, will try my hardest for deadlift

WOW!!!

So the WOD of the day was run a 5K. I can not remember the last time I ran greater than a 400. Needless to say I had a goal in mind 23min, the reason for that time is Josh text me and said that is what he was shooting for. I ran a total of 24:25.
First mile 7:03
Second mile 8:40
Third Mile 8:41
My average was 8:08,45 which I feel is not bad. At least now I have a number to shoot for next time I run. I am looking forward to tomorrow as Randy will be here and if I am not mistaken Josh will join us as well. Should be interesting!?!?!?!