140605 – Mr. Zack


My favorite pic of Zack.  If a 60 year old with double knee-replacment can CrossFit, what’s your dang excuse???

Perceived Rating of Exertion

Since most of us either don’t own a heart rate monitor or, like myself refuse to use one, as my caveman-motto has always been “keep it simple stupid” we need a low-tech way to judge our level of exertion. Building a sport-specific fitness such as training for an endurance event goes against much of the CrossFit methodology, but I promise running 48 continuous miles through 6 different climate zones with over 4 vertical miles of altitude change in temperatures ranging from 45 to 115 degrees requires one to focus their efforts that will give the best possible chance of being successful… ie, NOT dying. With that in mind, your running should take center stage the next 4months with CrossFit being your “cross-training” to support your running. Establishing endurance is simple but not easy, and there really is a right and wrong way to build true “run-all-effing-day” stamina. Having said all that our weekly runs will have a “Perceived Rating of Exertion”, an objective and simple way to gauge how hard you are working.   Please forget everything about going all-out, which we stress at the gym for these running WODs at least. You can derail your training by going too hard. So instead of relying on technology or a “pace per mile” which is different for everybody, you will learn to rate your own level of suck. The scale looks like this.

Level 1, Level 2, Level 3, Level 4a, Level 4b, and Level 5.

Level 1 – Recovery. This is the easiest and slowest of the levels. This is a pace where you could easily hold a conversation with a fellow runner. You might not even feel like your “working”. This level will be reserved for active-recovery.

Level 2 – Extensive Endurance. There is a business/economic principle of 80/20… spend 80% time working on 20% of your business and you’ll be successful. To build true endurance we’ll use this same principle. 80% of our runs will be in Level 2. Level 2 feels like work, but should be something not hard… conversation is possible but difficult… something you could hold for up to and beyond an hour.

Level 3 – Intensive Endurance. Conversation at this pace is not possible, but should be something you can hold for up to a mile. We will employ this level in months 1 and 2 only. I like to call this “tempo” pace and will use it in Fartleks and other unstructured runs.

Level 4a and 4b – Threshold Zone.   This is what I like to call “moderately miserable”… ie race-pace. In 4a to 4b the athlete is teetering on their lactate threshold… the amount of lactate produced by the muscles is right at what the body is able to get rid of. Holding either of these paces requires a good helping of intestinal fortitude. 4a is a pace you could hold for 400-800m, 4b about 200m.

Level 5 – Power. Think “Fran”. This is a level where all stops are pulled… not a place many people like to go. The body is running solely anaerobic and can’t be held much past 50-100m. Think like this… you’re on parole, you just stole a case of beer, you have a hot gun in your pocket, and GySgt Underwood is chasing you.

Think like a bumblebee and train like a racehorse.

Outlaw – recovery day… 20-30min moving in Level 1

CFV Thursday WOD

Heaving Snatch Balance 3, 3, 3, AHAP


For time

50x Pullup

100x Pushup

*EMOM starting at 0:00, perform 3x Powerclean @155/105#.


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