Monday, January 30, 2012

Trail Running Rules

Workout of the Day

WOD 1 – in the morning…

10 minute AMRAP: :10 L sit from the ground 5 strict handstand pushups

WOD 2 – in the afternoon…

Deadlift 15, 15, 15, 15 @ 315# 2 x 60 foot pulley hoist (106#) 2 x 200 meter sled drag (255#)

WOD 3 – in the evening…

4 mile trail run

Great training day to cap off the week, highlighted by the perceived improvement in handstand skills. 5 strict presses isn’t anything special, but the way they felt and the lack of pain in any part of my shoulders is. Usually after that many handstand pushups (10 rounds worth) my left shoulder would get a little creaky. This time, however, I was able to keep the scapula down and back as it’s supposed to be and, lo and behold, no pain. This is no doubt the result of all the isometric holds I’ve been doing in the mornings at different heights in the press.

The deadlift session was equally as positive, as I was able to knoack out 15 unbroken reps at 315# on 3 of the 4 sets (only did 12 the first set because I’m a pussy). The best part was that my grip turned out to be the weakest link in the chain, not my back. Hallelujah for that. The sled pulls destroyed my legs… I write this from a day full of foam rolling, but not so bad that I couldn’t get out on the trail for a good old fashioned back country run. I took it easy considering the loaded work earlier in the day, but damn was it enjoyable. Perfect weather, and the prospect of 2 days of rest do a lot for the psyche. Don’t doubt the importance of looking forward to your next session. I can’t wait til Tuesday. But I’m gonna :-)


  1. You off the 1 and 1 schedule now?

  2. Hi,

    love your blog, great inspiration also for a beginner at CF! The L-sits, were those on parallettes?
    /Anders, Sweden

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