Time Trials

We did time trials a week ago, and I feel like I'm still recovering. As you may recall, time trials at our gym consist of six movements -- all done with maximum effort and speed -- with a few minutes of rest in-between. The point is to establish -- and beat -- our own benchmarks.

We've done time trials three times before, and these were my results:



On Wednesday, however, we substituted 50 overhead kettlebell swings at 24kg in place of the 400-meter run. Fine by me, I thought. But why couldn't we do away with the rowing instead?

Despite my wrist (which ain't 100 percent yet, but is improving), the pull-ups felt great -- I didn't beat my previous time, but I got through the first 35 uninterrupted, and it didn't take long to finish the rest. I had no trouble with the squats, and the sit-ups were okay.

But I pretty much killed myself trying to fly through the kettlebell swings. By the time I finished them, I had a double ass cramp, and I hadn't even gotten on the erg yet. After the 500-meter row, both quads were seizing up, too. It took a good half-hour of rolling around on the floor in agony before I managed to stumble to the car and drive home.

In other words: Fun!

Results:

Pull-ups: 1:33
Squats: 0:44
Push-ups: 1:05
Sit-ups: 1:13
Swings: 1:42
Rowing: 1:50.9

Total: 8:07.9

Not as fast as my last go-round in August, but I think I've learned my lesson. The next time we do this, I'm going to try to leave enough in the tank so I can actually stand up after the workout.

Time And Again

After a long trip to the East Coast (in which I ate too much and slept too little), it was time I got back to the gym. I got up early (4 a.m.), pulled on a shirt and a pair of shorts, warmed up with a nice, long row on the erg in my garage, and drove though the silent streets to CrossFit Palo Alto.

For the past week and a half, I'd done next to no exercise, other than schlepping the kids and assorted pieces of luggage from place to place. I knew I was rusty, but I figured I could go easy on myself today and ease back into my routine at the gym.

Wrong.

We were scheduled for time trials. It's been nine months since I was last put through the paces of this workout, in which we go all-out in each of six different exercises -- with a few minutes of rest in-between -- in order to establish benchmark times.

On the menu:

• 50 pull-ups
• 50 push-ups
• 50 Abmat sit-ups
• 50 air squats
• 400 meter run
• 500 meter row

Here's how I did today, compared against my results in November of 2010 and November of 2011:

So let's review: 

Suckier at sit-ups. Better on pull-ups. About the same on everything else, but I managed to shave 13.5 seconds off the whole shebang from the last go-round. Yes, I was fresh and (somewhat) rested from vacation, but I'll take it.

Friday's Workout: Time After Time

Last November, the morning after returning from our annual sojourn to Maui, we were treated to time trials at CrossFit Palo Alto.

This November, we're revisiting time trials right before my vacation. I think I prefer it this way; instead of ending a nice, relaxing beach holiday with a butt-kicker of a workout, I'm starting it with one.

With time trials, the name of the game is to go all-out in each of six different exercises -- with a few minutes of rest in-between -- in order to establish benchmark times. On the menu:

• 400 meter run
• 500 meter row
• 50 pull-ups
• 50 push-ups
• 50 Abmat sit-ups
• 50 air squats

Last time, I did 'em in order, which meant I was so gassed from the running and rowing that I could barely muster the energy to do the rest of the bodyweight movements. Today, I decided to tackle the squats, pull-ups and push-ups first. Given that I'm not yet 100 percent, I certainly didn't want to start with a heart-pounding sprint and row, only to struggle through my beloved bodyweight exercises.

My strategy worked -- sort of. Relative to a year ago, I did better on my squats, pull-ups, and Abmat sit-ups, and my overall time improved. I was happiest about shaving my pull-up time in half. (It obviously helped that I didn't try to do 'em right after rowing.)

On the flip side, my running was a lot slower this time around, which wasn't a total surprise. To begin with, I'm kind of a terrible runner. But I also made a conscious decision to hold back juuuuust in case a sprint might exacerbate my back and/or ankle issues. I lost 13 seconds.

Next time, I'm going to do the run before the push-ups; that way, my arms'll have more time to recover from the pull-ups, and I might have more pep to my step during my 400-meter dash. (That's what M did today. Smart girl.)

Results:

• 50 air squats: 0:46 (versus 0:52 in November of 2010)
• 50 pull-ups: 1:43 (versus 3:25)
• 50 push-ups: 1:08 (versus 1:02)
• 400 meter run: 1:38 (versus 1:25)
• 50 Abmat sit-ups: 1:05 (versus 1:16)
• 500 meter row: 1:49.5 (versus 1:47.2)

Total: 8:09.5 as RXed (versus 9:47.2 as RXed last November).

I improved by a minute-and-a-half overall, but the best measure of progress? I felt fine afterwards.

Monday's Workout

Vacation's over.

Nausea hit me in the middle of our flight home last night, and despite trying to sleep it off, I still had a churning gut when I woke up at 4 o'clock (2 a.m. Maui time!) to get ready for my CrossFit class. I debated whether to go -- I didn't want to puke (or worse) in the middle of a workout -- but in the end, I decided to suck it up and head on out. (I know, I know -- bad move. M just walked by, read what I wrote above, and told me I'm sick in the head.)

Thankfully, I didn't barf, shit my pants or pass out. I kind of wanted to, though, given the workout that awaited us this morning.

Time Trials:

• 400 meter run
• 500 meter row
• 50 pull-ups
• 50 push-ups
• 50 Abmat sit-ups
• 50 air squats

No strength skill practice today -- just straight-up racing against the clock. We took a few minutes to catch our breath between "events," but the point was to establish a benchmark time on each with which to measure future attempts. To do so, however, meant pushing ourselves to go as hard and fast as possible.

With a bad gut and not enough sleep, this did not sound pleasant. And it wasn't.

Results:

• 400 meter run: 1:25
• 500 meter row: 1:47.2
• 50 pull-ups: 3:25
• 50 push-ups: 1:02
• 50 Abmat sit-ups: 1:16
• 50 air squats: 0:52

The row was the event that really killed me (as usual). Despite having to row just 500 meters, going at a dead sprint meant I spent everything in my tank. Unfortunately, when the needle hit "empty," I still had another 200 meters to go. I was flat on my back afterwards, legs and arms twitching. My pull-ups (the next task at hand) suffered as a result.

Thankfully, I recovered enough for the final three bodyweight movements. They're in my wheelhouse, and quickly becoming my favorite CrossFit exercises. Plus: Unlike some boxes, we have mats in our gym, so I am pleased to report that I am ass-rash free.

Upon finishing my workout today, I came home, changed back into my pajamas, and went back to sleep. How could I not?

(Photo: William Warby)