Jarhead’s Running Myths & Misadventures

Today’s Workout:

“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips

Buy In:
Hang power snatch technique practice - 4 sets of 3 reps, working up to WOD weight. (I got up to 65# during the Buy In but was having difficulty with my technique and form during the WOD so pulled the weight  off and went with just the 45# bar)

WOD - “Snatch up your Elbows” for time

21-15-9 reps of

• Hang power snatch (45#)
• Ring pushups (incline, knee)
• Knees to elbows

My time was: 13′08″

Cash Out:
Deadlifts 5×5 work up in weight each set (150#, 170#, 190#, 210#, 240#)

I left the office with some trepidation that my calf would not handle a run today but I decided to take it really easy and while out practice some association techniques.

I concentrated on four words:

1. Relax
2. Breathe
3. Focus
4. Dissipate

I repeatedly used those throughout the run to remind me to relax my body, breathe rhythmically, focus on my form, and dissipate any pain.  The practice worked very well and while my calf was still feeling a bit ‘off’ I was able to run the entire time and there was no significant pain in it.  The results of the association practice are also leading me to believe that the calf problem is more muscle and less tendon related - which is awesome, tendinitis sucks!

Breakfast:
1 cup quinoa with honey and cinnamon

Snack:
1 banana
1 ea hard boiled egg
1 cup 1% cottage cheese
6 ea grape tomatoes

Lunch:
2 X wrap (chicken, green salad mix & green pepper)
1 apple
1 cup of grapes

Snack:
1 ea hard boiled egg
1/4 cup tamari almonds
1 pkg baby cut carrots (65g)

Dinner:
2 haddock filets back with dill and a little butter
large green salad with a grape seed and balsamic vinegar dressing

Snack
2 cups of grapes

Daily Fluid intake:
2 cups of coffee
4 X 750ml water

The calf was feeling better this morning and didn’t cause me any grief during the WOD but I attempted a run this afternoon and had to turn around after just 5 minutes because it had started to get bothersome again.

So… either I’ve got one super duper tight calf muscle or possibly a mild case of Achilles tendinitis.  Either way I’ll hit it with the RICE (Rest, Ice, Compression and Elevation) treatment.

Bones was the brave Crossfit Zone coach that met Packman, Jessica and me at the Zone early this morning for the inagural “Early bird” class.  It felt awesome to get the WOD done before 8 and get to work on time.  The WOD was a tough one (don’t know why I even say that any more - they are all tough ones!) - the overhead walking lunges were brutal and fun all at the same time.  This was the second time I have finished the workout without any mods which was also awesome

CrossFit Workout of the Day

“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips

Buy In:
Row technique - each person does 3×70m with perfect form

WOD - “Robot Pistons” for time

• Row 500m, then

2 Rounds of:

• 10 wallball (20#)
• 10 box jumps (24″)
• 20 squats
• 10 steps per leg overhead walking lunge (85#)

My time was: 16′08″

Cash Out:
5 x 20sec partner assisted handstands