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Chicago Marathon Training Log – Week 7

by Team Hargrave on August 18, 2010

Wowsers…it has been a busy week or two for The Running Couple! Just to update you on what is happening behind the blog/Twitter/Facebook…we’ve signed on to Athletes HoneyMilk to work as part of their social media team (super excited!), Lee and some friends just put on a huge CrossFit competition at the Dallas Convention Center, and this week Lee and GSX CrossFit are starting a 6-week CrossFit Endurace Training Series with Luke’s Locker. Needless to say…we are running a little behind with everything being so new. Don’t you worry though…we’re getting things organized and will be back on track by the weekend.

Well, this week is half over! The last couple of days have been filled with CrossFit workouts and sprinkled with a little yoga (Isis). We’ll show you what we’ve done so far…and what we plan on doing the rest of the week.

*We will be putting on some additional miles throughout the week. These runs are always done at a very easy pace and we will not be tracking the mileage for those.

We have included our workouts below. Most of our paces are calculated for a 4:10 marathon time from the McMillan Running Calculator.

Monday: 3 Rounds For Time Of: 10 ground-to-overhead @65 lbs, 200m run (Isis)

Tuesday: 7 Rounds For Time: 200m run, 10 kettlebell snatch, right arm @ 1 pood, 10 kettlebell snatch, left arm @ 1 pood, 5 L-Sit Pullups (Isis) Chelsea -- Each minute on the minute for 30 minutes of: 5 pull-ups, 10 push-ups, 15 squats. Workout is over when you cannot complete the series of movements within a minute. (Lee)

Wednesday: 4-mile tempo run (morning) CrossFit Endurance workout at Luke’s Locker (afternoon) Box Back Squat 3 x 3 @ 85% (180sec rest), Rest 5 min, Sumo Deadlift 5 x 3 @ 85% (180sec rest) (evening)

Thursday: Jackie -- For Time: 1000 meter row, 50 Thrusters @ 45 lbs, 30 Pull-ups

Friday: Yasso 800s -- recovery jog for the same amount of time it took to complete your 800 (Our target is 4:00 -- 4:10 for each 800. Once we can’t finish in this time we will stop the workout)

Saturday: Morning run in St. Louis with Jenn and her TNT team!!!

Sunday: Rest and Relaxation

Lee’s Attempt at the Chelsea WOD (13 rounds)

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The GSX CrossFit Elements & My First Workout

by Lee on May 3, 2010

Time for my first taste of CrossFit…the elements session. Most CrossFit boxes make you go through this initial series before you can attend the regular classes. Think of it as a guided introduction to the how and why of CrossFit, as well as in-depth instruction in the most common movements and exercises used in the program.

While GSX usually covers the elements in three 1-hour sessions, I was lucky enough to get my condensed down into one 3-hour session! Chuck led me through the motions of Air Squats, Push Ups, Pull Ups, Sit Ups, Wallballs, Knees-to-Elbows, Presses, Push Presses, Push Jerks, Back Squats, Front Squats, Over Head Squats, Deadlifts, Rows, Kettlebell Swings, Cleans, and Snatches…to name a few. Form was the focus in all exercises. The better the form, the more efficient you are and that’s what CrossFit is all about.

I was surprised how awkward some of the movements were, but elements is about getting familiar with the exercises. Mastering some of the more complex movements will take awhile. That’s what Chuck told me anyway…but maybe he was just being nice. My biggest area for improvement…FLEXIBILITY! Shoulder and hip flexibility was killing me during overhead and front squats. You can guarantee that I will be focusing on improving those.

My head was spinning with all the details from the different movements, but it was time for my first real workout. I knew I could always head to the CrossFit page to refresh my memory of the movements. Also, most sessions at GSX start with skill work that covers the exercises you will use in that workout. Now on to my first workout! You can check it out below. (Remember that I had just done an elements session before…)

My 1st GSX Workout:

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Lee’s CrossFit Challenge

April 15, 2010

I have always been a proponent of cross-training in any runner’s training regimen, but have struggled to find something I am passionate about. I know that swimming, biking, yoga, etc. are great options for runners, but I want something that excites me as much as lacing up my shoes for a run. Plus, I am [...]

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GSX

Chicago Marathon Training Log – Week 7

The GSX CrossFit Elements & My First Workout

Lee’s CrossFit Challenge

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