A. 8 sets of:
1 Clean + 2 Front Squats
B. 6 Rounds:
200m Run w/ MED Ball
15 Wall Balls (20/14)
1 Clean (same weight as best effort from part A)
1. What was your fitness level like when you started CrossFit? Athletic background, diet, workout routine etc?
Prior to starting CrossFit I pretty much just ran,with some occasional cycling. I've been running for many years, doing my first marathon in my twenties. For the last five years I've averaged three distance races per year, including marathons, 50Ks, a couple of 50 milers, and a 120 mile stage run. I did some core workouts here and there but never consistently. After each race I resolved to work on strength and flexibility but never really followed through. My diet was much more carbohydrate intensive, typical of long distance runners.
2. You are one of our more experienced long distance runners. Can you talk about how CrossFit has helped your running and also how you manage doing both?
CrossFit has without a doubt helped my running. I had a 17 minute PR for the Boston Marathon course last year, running only four days a week during my training. I've also had a 10K PR since starting CrossFit. I'm also a much stronger hill runner. Initially I found it very difficult to to run and do CrossFit, my legs were always dead. It took me about six months to accommodate to doing both. I try to juggle my training to be able to maximize benefit from both my training runs and CrossFit workouts by doing my easy runs on CrossFit workout days. In general,if I need to do two workouts in a day I find it is better to run after a gym workout than to run before. I try to avoid doing a heavy leg workout the day before a long run or speed training day. CrossFit has also made me mentally tougher. The hardest part of doing both is finding the time.
3. What has been the biggest change you've seen in your life since starting CrossFit?
I feel like I have much more energy and recover much faster from my long runs. I also have much less overall body fatigue and low back pain during long mileage weeks. My diet has also changed dramatically, fewer carbs, more protein and leafy greens.
4. What are your future goals with your fitness?
The biggest lesson that I have learned from CrossFit is that fitness is not about running further and faster. My goal is to do a little less running and to focus more on my areas of weakness - mainly flexibility and upper body strength. I would also love to be able to connect my double unders and get off the dang tire for the box jump!
Favorite parking spot: On PCH, in front of the bank.
Chalk or no chalk: Chalk
Favorite movement: Dead lifts
Least favorite movement: Overhead squats
What your non-crossfttting friends say about you: They think I am crazy.
Cheat meal: Pizza
Favorite WOD: Mr Joshua