I just got word that there'll be a friendly CrossFit competition down at CrossFit Tacoma on November 14th and I'll be heading down to get after it! It has no bearing on next year's CrossFit Games and is nothing more than a friendly warm-up comp and a great opportunity to train for. I'll look to start incorporating some at random (most likely on Saturdays or Sundays) two-a-day wods up until that point and will also be trying to get in one good 15-30 minute run per week. Nutritionally, I'll be pretty easy on myself this week through Saturday, 10/17. That day marks 4 weeks out from the day of the comp at which point I plan on buckling down and committing to good fuel. I was feeling good today after taking the day off yesterday so I kicked off the two-a-days right.
"Fran" was first up. I didn't know what to expect out of myself on this one and was excited for it. My work capacity is the best it's ever been but it seems like wods with pull-ups still plague me. "Fran" is 3 rounds for time, 21-15-9, of:
-thrusters, 95#
-pullups
time=4:35
I won't say I was thrilled with this result but I was pretty stoked. I had high-hopes of finishing sub-4 but my number one goal was to finish sub-5. And I did that. Last time I did this one chest-to-bar in just over 7 minutes. The time before that I did chin-over pulls and finished about the same. Today was chin-overs and an almost 3 minute improvement. Can't argue with that.
Exactly 45 minutes after I finished "Fran," I took off around Lake Padden for a run. The trail around the lake is 2.6 miles long with some good/gentle ups and downs throughout.
time=22:00
Finished this one in 22 minutes on the dot. Going in, I thought I could run it sub-20 but really had no idea what to expect. Up until today, it'd been well over a year since I'd run more than 1 mile non-stop. We run often during wods but generally no further than 800m (1 mile in the hero wod "Murph") before moving to another exercise. When I took off on this one, I thought I had 20 minutes in the bag. It turns out, you have to run pretty damn fast to clear 2.6 miles sub-20. I finished really strong but started off at too slow a pace, thinking I was running faster than I really was. Next time (no idea when that'll be) I'll try to come out a little stronger and then hold on to finish and see if I can crack the 20 minute mark. I'm pretty confident I can.
This was a good effort today, especially considering I only put 45 minutes between the workouts. Generally, you can expect to get anywhere from about 45 minutes to 2.5 hours between workouts in a competition depending on the format. So, It's sound philosophy to train accordingly and use your multi-wod days not only to improve fitness but to experiment with recovery nutrition between wods. And after one day, considering how well I felt on the run only 45 minutes after an all-out "Fran," I think I've got it dialed. Stay tuned.
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