And better be afraid to ask after we write this post!
WHAT: A PR Challenge to test your best Nancy time, and to train hard and retest it again 8 weeks later (and of course to PR it massively).
WHERE: At CrossFit Full Circle.
WHEN: Test-in date was 4/25/2015. Alternative times were offered Friday the 24th, Sunday the 26th, and Monday the 27th. RETEST: 6/20/2015 (about 8 weeks later, and on a Saturday morning).
WHY: Because you want to run faster, improve your mobility, OHS better, and just generally be more badass at one of the most well balanced, demanding, and FUN classic CrossFit girls, NANCY!
HOW: Sign up before 4/25, pay your $35 (don’t worry, that goes to prizes and a kick ass party), and train hard almost every day for 7+ weeks.
Here’s the “how” in a little more detail: as with past PR Challenges, there will be prizes for the best time, most improved, and hardest working (each for male and female athletes). As before, the best prize will be for hardest working. So let’s talk about winning that one: do as much homework as possible!
There are a lot of ways to do ‘homework.’ Each will be explained in further detail below:
1. Do a WOD that has either running or OHS in it (just show up for that class). This one is very straight forward. Any time you complete a regularly scheduled CrossFit class that just so happens to include either overhead squats or running, then simply ask your coach to sign off on a slot on your PR Challenge card. Date it and add ‘WOD’ to the line so you can remember what you did.
2. Do our mobility workout:This can be done during any normally scheduled class times. It must be performed ON THE CLOCK, and under the supervision of a coach in order to count. Date it and add ‘MOB’ to your card.
3. (a.) Work on OHS for reps, or (b.) Work on OHS strength. You can review here what the OHS is supposed to look like:The actual workouts can be either volume based or intensity based.
For volume, you must perform a ‘max reps test.’ This would ideally be the weight you used for Nancy, resulting in between 10-20 reps. If those work weights are too hard, make them lighter, and if you can do more than 20 reps, make it heavier. Once you have established a max rep, you will do the same weight for sets and reps at submaximal percentages during your homework workouts. The workouts are as follows:
A. 3×70% with 180s rest
B. 4×60% with 150s
C. 5×50% with 150s
D. 4×75% with 180s
E.5×65% with 150s
F. retest your max reps
For example, my 1Rm is 185#, and I can do 16 reps at 95# in a single max reps test. My first workout would be 3 sets of 11 reps at 95#, with about 3 minutes rest between sets. My final workout will be 5×10 with 95# and 2.5 minutes rest between sets.
To work on your strength (i.e. if 95#/65# or less is too hard – or impossible – for you to do for multiple reps, you will first need to establish a 1RM in the OHS.) Then, you can perform the following workouts over the course of the challenge:
A. 3 sets of 8 @ 60% of 1RM with 150s rest between sets
B. 4×6@70% w/150s
C. 5×5 @75% w/150s
D. 4×7@65% w/150s
E. 5×4@80% w/180s
F. 6×3@90% w/210s
G. Retest your 1RM
For example, my 1RM is 130#, so my first workout will be 3×8 at 80# with 2.5 minutes rest between sets (less than 10 minutes). My last workout will be 6×3@115# with 3.5 minutes rest (25-minute workout).
Ask the coach to sign off on your card, date it, and sign off with the note “OHS.” You can even record the weights, reps etc.
4. Attend an endurance class (T/R with Rachel and Megan). During these classes, the instructor will teach and correct skills and drills intended to improve your running mechanics, efficiency, and safety. They will also offer WODs to practice these skills while running at relevant paces (i.e. fast). Ask Rachel or Megan to sign off on your card, and use the notation “END.”
5. Do our running homework WODs. If you need to work on running, you can perform two extra running workouts per week. There will be one ‘intensity’ or ‘time trial’ day, and one ‘volume’ day. The intensity day is simply one 800m run performed AS FAST AS POSSIBLE. The first time you do this, it should be hard. The third or fourth time you do it, it should be miserable. The other day of the week, you will perform your ‘volume’ workout. The program minimum is to simply perform three sets of 800m at 80% of your time trial pace with about two minutes rest between sets. If you are really bad at running, really enjoy it, or want to lose a little extra weight, you can consider doing as many as 5 sets on your volume day, but make sure to mobilize and hydrate before and after!
For example, you come in on Tuesday and run 800m in 3:30, or 210 seconds. You come back on Friday and want to do your volume workout. The calculation is as follows: 210/.80=262, or 4:22. So you’ll do 3 sets of 800m, at a 4:22 pace, resting 2:00 between rounds (that’s a 17 minute workout).
Each week you plan to do running homework, you need to retest your time trial, and most weeks you should be beating your old scores by a few seconds. The worse you are at running, the more true this will probably be.
So, that’s 5 different ways to improve your Nancy time, and there are 8 weeks to do it, so I expect 30+ of you to be overhead squatting, 400m running, sexy-ass Crossfittin’ machines in no time.