Wow!

It's been forever since I posted. Since I want to make sure I don't deter myself from posting more often, I will keep some of these posts pretty short in the hopes of getting new content up with some regularity.

First, I managed to pass the big test!!!! The goal was to run a competitive time in a distance race without training for distance. With only one run per week, almost all of which were interval repeats and only two or three of which were long slow distance (by long I mean 3-5 miles when the race was 10). My PR for this was 65 minutes in great conditions on an easy course with few people around. That's 6:35 per mile. This one was less than perfect weather, tons of people and a slightly harder course. I did it 68 minutes or about 6:52 per mile. So there you have it. The difference between pounding pavement 5 days a week and losing all your strength and power and not doing that but doing CrossFit instead is about 3.5 minutes over 10 miles. Good times. And for proof look here (that's me in 54th place) and here (that's me in 786th place ... it was a much bigger field).

All that while I have improved pretty much every score I have gotten in all of the CrossFit benchmarks, most importantly setting a CrossFit Total PR of 920lbs. That's the accumulated weight of my one rep max for the squats (350lbs), overhead press (155lbs), and deadlift (415lbs). If I had just been running, I might have gotten 65 minutes, but I bet my CFT would have been between 700-800. And I would look skinny and soft rather than having some muscle mass and not looking sickly.

Exciting.

For future posts, I also want to putting up more pictures. the real reason for my lateness in posting has been working at the Potomac CrossFit. It takes up some time, but mostly it takes my attention. I want to do a better job combining the two efforts (this blog and PCF). Wish me luck!