Days 3 and 7 this week are “Off” days, and this “3-On \/ 1-Off” schedule seems to suit me. I feel reasonably recovered after yesterday’s Off time.<\/p>\n
This morning at the Academy<\/a>, we had about fifteen people for the 6:00am class, and Eric designed the workout in “Happy Hour” or “Pick Your Poison” style in which each of us chose one of 20 Standard workouts. The poison I chose was the naughty one named Nancy: Five reps for time of {Run 400m \/ 95-lb overhead squat X 15}.\n<\/p>\n I had never done this one before, and I had been looking for an opportunity to try it out. So when Eric announce the morning\u2019s format, I made a mental beeline for Nancy.<\/p>\n Result: 17 minutes plus change. (I think it was 17:16, but it was all I could do to write it down; once I had it on the board, I tasked those brain cells to life-support duties.) I think each of the five rounds finished between 3:30 and 3:45 \u2013 much less of a late-round drop-off than I feared. Was this related to the speed work we have been doing on the track? Perhaps.<\/p>\n For a video of two guys completing Nancy much faster than I did, see either Days 3 and 7 this week are “Off” days, and this “3-On \/ 1-Off” schedule seems to suit me. I feel reasonably recovered after yesterday’s Off time. This morning at the Academy, we had about fifteen people for the 6:00am class, and Eric designed the workout in “Happy Hour” or “Pick Your Poison” style in…<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[6,12],"class_list":["post-60","post","type-post","status-publish","format-standard","hentry","category-general","tag-crossfit","tag-marathon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p2Q7kW-Y","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/60","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/comments?post=60"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/60\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=60"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=60"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=60"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWMV format<\/a> or MOV format<\/a>. But be warned: each of those videos is over 50MB.<\/p>\n","protected":false},"excerpt":{"rendered":"