clean

1 Mile Race Test

When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.

Aerobic Capacity – 1 Mile Race

400m Jog
2:00 Rest
200m Run (target: 0:41)
2:00 Rest
200m Run (target: 0:41)
4:00 Rest
400m Run (target: 1:21)
6:00 Rest
1 Mile Run

Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.

I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.

Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!

From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps. 😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.

Fatigue Factor

When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.

I was finally able to find the formula in a comment from Hinshaw…

The fatigue factor uses the following formula devised by Pete Riegel:

T2 = T1 x (D2 / D1)C
where:
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance
C = performance degradation coefficient

After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…

Fatigue Factor = $\ln(T2/T1)/\ln(4)-1$

Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.

If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to http://jsfiddle.net/nickmomrik/8an6nzdd/3/ and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.

Final Thoughts

This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.

I enjoyed the program a lot and would recommend it. At $30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.

After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.

Power Clean

5×45#
3×95
3×135
2×165
EMOM
- 1×185
- 1×195
- 1×205
- 5x1x215

I decided to go with powers again to save my legs.

Clean Pull

3×215#
3x3x245

Used straps for the three working sets.

Pause Back Squat

2 seconds in the hole.

2×135#
2×185
2×225
3x2x245

No belt and no sleeves today. Felt really good actually.

Midline

3/3 Turkish Get-ups (40#)
3/3 Turkish Get-ups (45#)
3x 3/3 Turkish Get-ups (50#)

I’m going to have to try left arm first next time to see if it still floats around as much.

4 Sets

20 Twisting K2E

Much easier without grips on.

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

5+5 @ 45#
5+5 @ 95
3+3 @ 135
3+3 @ 165
3+3 @ 185
2 Sets of 3+3 @ 195
3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

5×205#
3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

25s L-sit (parallettes, bent knees)
15 Push-ups

4 Rounds

10 Pistols
30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.

Mind Games

Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.

5x20kg
3×40
3×60
2×75
2×85
1×92
EMOM
- 5x1x98
- 5x1x104
- 5x1x110
Heavy Single
- 1×116
- 1×120
- 1×124
- Clarked 127
- Deadlift 127

Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.

Clean Pull

3x3x117kg

Clean Deadlifts

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

3 Sets @ 110kg

Pause Back Squat

Spend 3 seconds in the hole.

3x70kg
3×100
3×110
3x3x117

Accessory

20:00 EMOM

5/5 Kroc Rows (53#)
15 Hollow V-ups
5 Strict HSPU
2/2 Turkish Get-ups (53#)

This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.

Really need to try and squeeze in a ROMWOD tonight.

Other Plans

Not sore at all from yesterday’s lifting. I did a 23 minute ROMWOD during lunch. Wanted to do the strength endurance Aerobic Capacity workout, but the rain had other plans when I got to the gym before 5pm. Lifting it was…

Clean

5x20kg
5×40
3×60
2×70
2×80
2×90
EMOM
- 5x1x97
- 5x1x104
- 5x1x110
Heavy Single
- 116
- 121
- 126

Felt pretty good. Only 4 kilos under my best clean.

Clean Pull

3x113kg
2x3x126

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

1 Set @ 106kg
2 Sets @ 113

Pause Back Squat

Spend 3 seconds in the hole on every rep.

3x70kg
3×90
3×104
3x3x112

Positioning felt really solid with these, through every rep of every set.

Midline

5 Sets

12 Weighted Sit-up (2×40# DB)

4 Sets

10 Evil Wheels

I used the Rogue Oly bar for these and wow, what a difference it makes using a bar that spins well!

It’s Working

Took a complete rest day yesterday. Didn’t even get to the 45 minute ROMWOD I had planned. Got to the track at 10:30 when the temperature was still in the 60s.

Aerobic Capacity – Race

400m Jog
3:00 Rest
400m Run
3:00 Rest
200m Run
3:00 Rest
200m Run
5:00 Rest
400m Run
3:00 Rest
800m Jog
400 walk

The 400m jog to warm-up and the 800 jog and 400 walk to finish were my additions. The first 400m was programmed at a mile PR pace, but I have no idea what they were using because it showed a 1:24 for me, which is well below a 6:00 mile. I settled on 1:36 as my goal pace, which would be 6:24 and well below the 6:51 mile I’ve run this summer. Ended up getting in at 1:27 with no issue.

The 200m runs were there to get a feel for two different pacing options heading into the “race” 400. The programming picked out 32 and 25 seconds. 25?!?!? Not a chance. I ran a 33.1 and 29.8, which was actually a PR by a tenth of a second and I didn’t even try! After the first 200 I was contemplating extending the 3:00 rest between 200s and the 5:00 rest before the race. When the clock rolled around I had recovered pretty well, so stuck to the programming.

2016-09-19-400m After running that 200m PR I figured I had to go out at that pace and could probably sprint out of the starting line even a bit faster to take advantage of that energy system. I don’t know what my split was at 200, but I’ll bet it was another PR even going down the straightaway into the wind. After the initial 200 my legs got really heavy. I knew I was losing pace, but I tried to push to make it feel like I was actually going faster. As I stumbled down the home stretch I was not confident it would be a PR day, but to my surprise I crossed the line in 1:02.1 for a 2.2 second PR!

Couldn’t be happier with these 8 weeks of the AC programming. I’m looking forward to seeing what my mile time will be, but I’ll have to wait at least a week because it’s not programmed in week 9.

Headed in to lift just after 6pm with Alex. Nice light day to go along with the max effort running from this morning. Didn’t even put on lifting shoes for this session. Warmed up with Crossover Symmetry Activation.

Power Clean

2x3x20kg
2x3x40
3×60
3×75
5x3x85

Power Jerk

3x20kg
3×40
3×60
3×70
3×76
5x3x81

Stiff-legged Deadlift

5x81kg
3x5x93

I can tell a big difference in my hamstring flexibility from ROMWOD. Was getting to the floor in the very first set. May go with a deficit on these from now on. Wonder if I’ll be sore from them.

Gymnastics

4 Sets

5 Muscle-ups

Good day to add in some of this work. Haven’t done any bigger sets in a long time. Took maybe 2-3 minutes between sets. Was trying to get my toes up in the kip. Wasn’t doing it very well but could already tell a huge difference in my height up on the rings. Need to start working on the swing again.

Midline

Gotta get in that Catalyst ab work. I can even work in my GHD volume. 😀

5 Sets

20 Russian Twists (55# plate)

4 Sets

30 GHD Sit-ups

Well… 4 big sets of GHDs are shitty! Even with several minutes of rest between sets. Had to start taking some breaks in the final 2 sets and focus on not aggravating my low back.

Will try to get in ROMWOD since I skipped out on yesterday when I was going to do the long routine.

Hollow V-ups

Third day of week 1 of Catalyst OTM. Did some bottom squat hold with the bar on my legs before getting in the cleans. Wore my knee sleeves lifting, but no belt needed.

Clean

5x20kg
5×40
3×60
3×80
EMOM
- 5x1x91kg
- 5x1x98
EMOM
- 5x1x104

Should have been 15 minutes in a row, but had to help out with class so had a 5-10 minute break.

Clean Pull

3x3x111kg

Wore straps for these and the deadlifts.

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

3 Sets @ 104kg

Pause Back Squat

3x3x103kg

Paused 3 seconds on each rep.

Midline

Weighted Sit-ups

10×40#
4x10x80#

Haven’t done any of these in years probably. Way too easy on the first set so went as heavy as I could with the dumbbells available.

4 Sets

20 V-ups

I started from a hollow body position and went back to hollow on every rep instead of flopping out to flat on the ground with a loss of tension. Much different!

Will get in a 20 min ROMWOD.

Attending Class

Last night I was feeling sore in my outer pecs. Must have been from the 5×5 push press the day before. Still a little sore to the touch today. Did a 20 minute ROMWOD this morning and walked 18 holes on the golf course in about 2 hours and 30 minutes.

Went to the 5:30 class at Intuition, my first class other than a Sunday in a long time.

Warm-up

3 Rounds
- 10 Air Squats
- 30s Wrist Stretch
- 20 Mountain Climbers
Front Squats
- 5×45#
- 5×95
- 5×135

Strength / Power

14:00 EMOM (alt)

15 cal Row
5 Front Squats (185#)

Nasty! Took me just over 30 seconds for the first row and it crept up every round, hitting about 40 seconds the 7th time through. So no much rest going into the squats, which made them heavy! Could not recover going into…

Conditioning

10-8-6-4-2

Power Cleans (135#)
Over the Bar Burpees
200m Run

I was ok with the cleans, because I was not going to drop the bar, but my heart rate and breathing were still up there from the previous piece so I couldn’t push the burpees or run. Finished in 10:40.

Midline

Weighted Plank (30 seconds)

3×55#
2×80#

Set 1 was the worst I think. I was shaking so much. Got my breathing under control and tightened up for the other sets.

Did not feel very good after this workout. Not sure if it’s my lack of metcons lately or if the pile of McDonald’s I ate less than 3 hours before was a factor.

Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

5x20kg
5×40
3×60
3×75
3×86
3×92
2×98
2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

3x115kg
3×130
7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

3x20kg
3×40
3×60
2×80
1×90
1×100
1×108
1×115
1×120
1×124
1×128
1×132
Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

10 Weighted GHD Sit-ups (25#)
5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.

Deceiving

Gym time at 10am. Did Crossover Symmetry Activation to get started.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×80
3×85
3×91
3×97
3×102

I think I put on the belt starting with 91 and also started dropping each rep there to save my grip. Catching the clean got a little ugly on the last rep or two, but was able to power everything.

Clean Deadlift

5x80kg
3×97
2×113
1×120
1×130
AMRAP 140

All hook grip, which was no issue until the AMRAP, where it sucked! Could have done a ton more reps if I could hold the bar. Ended up getting 6. Probably should have went with straps on the last set so I could get the work on my legs and low back instead of my grip.

Pause Split Jerk

2x20kg
2×40
2×60
2×75
2×86
2×93
2×98
2×100
2×102
2×104
2×106

Pause 2 seconds in the dip and 2 seconds in the split. Above 90 kilos was feeling really heavy. Did a pretty good job of getting the pause in all of the splits.

Much harder day than it initially looked like “on paper.” Was taking my time and was almost 2 hours by the time I did Crossover Symmetry Iron Scap and left the gym.

Wanted to get in some golf but storms are coming for the afternoon. Will get in the 22 min ROMWOD.

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

2×225#
2×255
2×275
3x5x285
AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.