Get Your PRs On: H.P.C. and 1 Mile Time Trial

No time for a full report. Bad sleep (sub 4 hours non continuous) and a burgeoning sinus infection (right post-nasal cavity is irritated and clogged, probable virus from daughter’s preschool start up). Got a good start to the day with coffee, no milk, and the perfect 3 block paleo-zone breakfast. Also took vitamins and a bit of sudafed and advil. Better living through chemistry. Never on a school night and cutting week in full effect.

Made it on time to the 6:00 am CrossFit Asheville class. Today’s WOD: one mile time trial, preceded by a strength workout of finding a Hang Power Clean max.


1/3 mile jog (the course for the run) followed by stretching and calisthenics: 15 push ups, 15 squats, and 12 ab-hollows.

Hang Power Cleans

Results: 10 x 45 / 5 x 65 / 3 x 95 / 3 x 115 / 3 x 125 (PR) / 2 x 130 (fail on 3rd) / 1 x 135 (fail on 2nd) / 1 x 140 (PR). Actually, this is two PR’s, a 3 rep max and a 1 rep max. Big gains for me! I can vividly remember when I could not put up much more than 95 lbs on a H.P.C.

Mile Run Time Trial

Our course was: Church to Hilliard to Lexington to Ashton, 3 laps. One leg, Church, is a pretty steep downhill, and three legs are more gentle uphills.

My last One Mile Time Trial was on May 8th, 2009, with a time of 6:53. It’s funny, because I remembered it as a few seconds OVER seven, not a few seconds UNDER.

Today’s One Mile Time Trial: 6:39, a new PR. That is a 14 second improvement in the past 3 months. I would call that seriously cool.

CrossFit is some serious shit.

Let me know what you think...