Train | Lift Heavy Run Long: Recent Episodes
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LHRL® Slack App Weight: 203 -3 lbs Finally got a run in! It’s been a perfect week for workouts. Up every day at 5am to go to the gym, and a 5 mile run today. Will likely rest tomorrow or just go for a walk or easy job. I’m definitely feeling the last few days. […]
LHRL® Slack App I’m going to start this post with something positive. This song came on when I left the gym today and it totally changed my attitude because it reminded me how awesome my life is, has been, and can be. Strength I was so disappointed today. Went 3 x 275, 2 x 295, […]
LHRL® Slack App Weight: 206 lbs +2 Conditioning “Dex” 0:00-14:00 Run 500 Meters Row 100 Calories Run 500 Meters 14:00-28:00 Row 50 Calories Run 1000 Meters Row 50 Calories 28:00-42:00 Run 500 Meters Row 100 Calories Run 500 Meters That was rough. Finished in 40:58. Had about a minute rest between each round. Mostly […]
LHRL® Slack App Strength 3RM Hang Clean Felt pretty good. Was glad to get as high as 175. Mostly powered them. Conditioning “Bay Harbour Butcher” For Time (18 Minute Time Cap) 30 Cal Bike 30 Toes to Bar 30 Burpee Box Jump Overs (24/20) 30 DB Deficit Push-Ups 30 Dual DB Step-Overs (50/35) 30 GHD […]
LHRL® Slack App Nathan Henderson is the most recent member of the Lift Heavy Run Long® community to achieve the goal of running a 50 mile race while also being able to deadlift 400lbs. It is such a wonderful accomplishment and we are proud of him and for him. Nathan had been powerlifting for over […]
LHRL® Slack App Woooo….Ric Flair Dot Gif!!! What a great week! In so many ways I feel like I’m starting my fitness journey over again. I’m starting CrossFit all over again. I’m going deep and 100% trying to channel every bit of this guy that I can: https://vonralls-blog-blog.tumblr.com/post/9956763872/lift-heavy-run-long. I don’t know what ever made me […]
LHRL® Slack App Hey, it’s a Saturday. Let’s play “Things I thought about on my run today.” I wonder if he’s going to pick up that dog’s poop. How can I raise 1500 more dollars for St. Jude. I hope I make it. I’m looking forward to Tuesday’s one mile time trial not to see […]
LHRL® Slack App I’m tired and don’t have a lot to say. But I did some chin ups and bench pressing today! More weight than last week, so getting stronger. View this post on Instagram Chin ups this morning. A post shared by Von ಠ_ಠ (@vonralls) on Jul 29, 2019 at 4:43pm PDT Today’s Training […]
LHRL® Slack App Someone said something to/about my wife yesterday that was really bothering her. It was just eating away at her all day and night. I definitely know that feeling. It’s totally fine to take a couple of minutes and consider how something someone said about you makes you feel. Acknowledge it, and then […]
LHRL® Slack App Where were you when you were 21? What were you doing? I got to do a Find My Way podcast with one of the men that made it all the way through The Process at the Special Forces Experience. His name is Stephan Faiazza and he is a 21 year old CrossFit […]
LHRL® Slack App I got to coach a big class this morning at the gym. It looked like this: I got up pretty early today and got to the gym around 6:30AM. Class starts at 9AM so I had plenty of time to train and someone wanted to come in and get their workout done […]
LHRL® Slack App Do you know what your core values are? I was listening to the Alpha Hippie podcast on my way to work this morning, and he’s doing a series on a course that he has called “Masculine Mastery.” This episode was about core values. He talks about the importance of knowing what your […]
LHRL® Slack App I am feeling VERY good today. I am also feeling very motivated and inspired. I bet if I started logging it I would find out that my motivation comes in different waves or cycles. Yesterday I did not feel like doing anything. Even things I love to do, I just wasn’t feeling […]
LHRL® Slack App Empathic – showing an ability to understand and share the feelings of another. … Strength – the quality or state of being physically strong. I have landed in a place after the last few weeks where these two things have become very important to me. So important that I feel like I […]
LHRL® Slack App “Trauma doesn’t have to defeat you. It can be a perfect opportunity for growth. Don’t just make a comeback. Use it as a catalyst forward.” – Matt McWilliams A catalyst forward. I started doing some googling this morning and came across this quote. It was like it was speaking to me. Pointing […]
LHRL® Slack App Mood/Reflections: My mood goes back and forth. Some moments I’m over this whole thing and just want to feel 100% again. Other moments I’m feeling grateful for the reset. I’m learning a great deal of patience. Training: I didn’t do much today and don’t really intend to. I coached the early am […]
LHRL® Slack App Mood/Reflections: Very relaxed today. Recovery is a good word. I’ve been coaching a kids class at Olive Branch CrossFit three days a week for the last 5 weeks. Today was the last class. I had 5 boys including my Son. It was a lot of fun to watch them learn to move […]
LHRL® Slack App Mood/Reflections: I want to make a note that I really let some negativity slip into my attitude yesterday. Just for a minute though. It’s all good. I’ve been listening to a podcast called Lionheart Radio a lot lately. On a recent episode he made the statement “feed the good wolf and be […]
LHRL® Slack App Mood/Reflections: This one is a little hard to explain. Last night when we finished recording the podcast, Amanda told me that I was very “clear” or had a lot of “clarity.” That’s how I feel these days more and more. “Present” might even be a better word for it. I feel as […]
LHRL® Slack App Mood/Reflections: I’m excited! Feeling really good about how things are progressing. I’m being very cautious about proceeding, but got to do some really fun stuff today. Very positive progress. Training: I coached the early AM classes at Olive Branch CrossFit again today. I started the morning with 20 minutes of ROMWOD, then […]
LHRL® Slack App Mood & Reflections: Positive and hopeful are great words to describe how I’m feeling today. About 5 weeks ago I got broken. Broken in a way that I have never experienced before. While I was running this morning it became clear to me that because of this experience I am seeing my […]
LHRL® Slack App Day Two I was up early this morning to coach the 5 and 6 AM classes at my gym, Olive Branch CrossFit. I got there a little before 4:30 AM so I could get everything turned on and still have time to sneak in a ROMWOD session. I had time to do […]
LHRL® Slack App Intro Since I had the amazing opportunity to start my fitness journey almost 10 years ago in a CrossFit gym, I have a bad habit of assuming that most people know how to go about getting started with Strength & Conditioning while also running either short or long distances. When I started, […]
LHRL® Slack App This week on the Lift Heavy Run Long Podcast, we got to chat with Elijah Hassertt. Elijah is an excellent example of the discipline and motivation necessary to compete at a high level in both strength and mountain running events. Elijah ran his first half marathon at the age of fourteen under […]
LHRL® Slack App We had yet another awesome time talking with Janice Ferguson this week. Janice is a pretty amazing individual. CrossFit competitor, Gym Owner, American Ninja Warrior, Broken Skull Challenge…the list goes on and on. And then, she drops something on us we’ve never heard of before, the SISU Iron race. We’re going to […]
LHRL® Slack App We had a really fun time chatting with Alex Viada of Complete Human Performance. I’ve been following Alex for a long time, but this was my first time getting to talk to him. He’s always been someone I looked up to because of all of the impressive numbers he’s put up and […]
LHRL® Slack App I heard Thomas on the Barbell Shrugged podcast the other day, and immediately knew we had to talk to him. This guy is awesome! Thomas has a lot of cool stuff going on, and we will definitely be talking to him again soon. Here are a couple of his websites to check […]
LHRL® Slack App I first met Valerie when I had the privilege to call her my coach a couple of years ago. I had followed CrossFit Endurance and Pose for a long time so when I found out she was going to be my coach I was SO excited. Since then, we’ve done a […]
LHRL® Slack App LHRL Podcast using the Google Hangouts On-Air format. We learn a little about Drew and his fitness regimen, as well as some obstacles he has to live with. We had a great time visiting and figuring out the new format. Thanks Drew Womack!! Next week we will begin going LIVE, where the […]
LHRL® Slack App I have been pretty excited about the response to the 6 and 4 Week Programs that I recently put out there. I would love to hear from you if you are following one of the programs to see how you like it and how I could make them better. One thing everyone […]
LHRL® Slack App Another great week of training is in the books! I am so happy to be back to training regularly, and super excited to have some really cool races coming up in the future. There were several benchmarks this week, and I really enjoyed the running. I’m feeling really good about the future. […]
LHRL® Slack App It has been said that the fastest way to lose your fitness is to open a gym. I agree, and I would also amend that to say “the fastest way to lose your fitness is to open a gym AND try to do your own programming.” I’ve learned over the last year that I’m going […]
LHRL® Slack App Our kids were sick this weekend so I missed my 20 Mile run on Saturday. I could have gone and done it, but I would have felt like a huge tool leaving my wife for several hours after dealing with puking kids all night. So I skipped it. I figured I’d make […]
LHRL® Slack App So the CrossFit games Open workout 14.4 is in the books. As I have said before, I’m nowhere near the level of CrossFit competitor that will do extremely well in the Open or much less get anywhere close to going to regionals. Remember, that’s not my goal. However, I do love the Open, […]
LHRL® Slack App Given my whole website idea was based on the deadlift, I was super excited about the latest CrossFit Games Open 14.3 workout. Here is what it was: I’ve talked about this before, but I’m not a competitive CrossFit athlete, and I don’t think I will ever be (never say never, there is […]
LHRL® Slack App Next month during my next 50 miler we’ll be climbing up this mountain: Someone asked me a few weeks ago how you train to be prepared for the climb at the 3 mile mark of this 50 mile race. I can tell you that I’m always glad when I get halfway up […]
LHRL® Slack App Got to do some 400M intervals with Mike McGoldrick this morning. I really enjoyed it, and it felt great to be out there running at a higher intensity. More of that next week I hope. Here are my splits (times on the right) we ran 7 400’s and rested about 3:30 in […]
LHRL® Slack App A little Pistol practice, weighted ring dips, some running and squats! Ring Dip 3RM Worked up to 45 pounds, and felt good. After the dips, I got in some much needed pistol practice. I still can’t ditch the weight for assistance. EMOM 8 Minutes 2 Pistols Here’s a video of the 45# […]
LHRL® Slack App Back to what I hope is a normal training routine now. I’m six weeks away from my next 50 mile race, and I’m really excited about training. I’ve set a goal of 10 hours and 30 minutes. Sounds a bit slow (12 minute miles) but for me it would be an hour […]
LHRL® Slack App The St. Jude Marathon was my first ever road marathon. It was the race that hooked me. I would be a distance runner from that day on. I felt something great when I crossed that finish line on that day. Something amazing that only a person that has ran their first marathon […]
LHRL® Slack App It has been a crazy few months, but I’m excited to be training and making plans for races in the near future. Next up for me is the Mississippi Blues Marathon in Jackson, MS on January 11th. After that I’ll be focusing on the Oauchita Trail 50 Miler in April. I really […]
LHRL® Slack App In case you weren’t aware, I broke my foot (not in the gym I dropped a piece of concrete on it) about 6 0r 7 weeks ago. I wore a boot for about 6 weeks and now I’m easing back into training. Maybe I’m not 100% running yet, but I felt really […]
LHRL® Slack App Power Clean 1 RM; 4 x 3 @ 85% EMOM 8 Minutes – 1 Muscle Up 12 minute AMRAP 7 GHD Sit Ups 7 Heavy Kb swings (2 pood/1.5 poodf) 21 Double Unders
LHRL® Slack App Box Squat 5 x 5 EMOM 8 Minutes – 3 HSPU 5 Rounds 6 Pistols 6 Burpees 200M Run Rest 3+ Hours 6 x 200M Run
LHRL® Slack App Learning this whole video editing/podcast/talking on the internet thing. It’s tougher than you would think. One day I’ll get really good at it…
LHRL® Slack App Today was my last day of training for the next two weeks. I’m going in for a “medical procedure” tomorrow (nothing serious) and I can’t train for two weeks after. This will be the longest break I’ve ever taken from training in the last 3.5 years. I’m not sure what I am […]
LHRL® Slack App Interesting twitter conversation last night: The idea of using regular flat shoes when squatting came about when I saw this post on instagram that Carl Paoli had posted on twitter: http://instagram.com/p/Z5-xp1Nfbb/ Here’s the text from the post: If you’re body’s a vehicle, better learn how to drive it.” At least that’s […]
LHRL® Slack App I had a great birthday/Fathers day weekend! I ran a 5K on Saturday night. It was the first 5K I’ve ran in quite a while. I haven’t been running much so I didn’t know how I would do at this thing. I ended up with a time of 21:36. Not bad at […]
LHRL® Slack App I am 38 years old today, and in better shape than I have ever been in my life. Yesterday I discovered a great way to scale and practice pistols. Hold a plate out in front of you. It helps to keep your weight forward so that you don’t fall backwards (which is […]
LHRL® Slack App Bench Press 3RM; 5×3 @ 90% EMOM 8 Minutes – 2 x Overhead Squats Not a PR on the Bench. I would have gone for 190 or 195# if I had realized it. 185# was pretty tough, so I stuck with that. The reps were done at 165#. In light of […]
LHRL® Slack App Monday was not a very strong day in the gym. Not sure if I’m getting weaker or what…we’ll figure it out. Back Squat 1RM; 5×3 @ 85% EMOM 8 Minutes – 3 HSPU Back squat was terrible. Almost failed 275#. It was heavy enough that I knew I wasn’t putting any more […]
LHRL® Slack App Friday’s training! Press 3RM; 5 x 3 @ 90% EMOM 6 Minutes – 1 Muscle Up Press went well. Worked up to a 145 3RM, and did the reps at 130#. Muscle Ups continue to elude me. I didn’t even get one. Twice I got through at the top but my […]
LHRL® Slack App Great day at the gym today. It is really tough to get out of the bed at 4:45 a.m. some days, but I’m always glad that I got there when I finish training. I am glad I got there today. Here’s the menu: Front Squat 4RM; 4 x 4 @ 90% […]
LHRL® Slack App Took off yesterday to spend the day with the family at a waterpark down in Philadelphia, MS. Back to the gym this morning! Didn’t get a whole lot of sleep last night, so I was just a little bit sluggish today. The agenda: Deadlift 3RM; 5 x 3 @ 90% EMOM […]
LHRL® Slack App I haven’t been posting training lately, but I’m going to try to get back into doing it every day again. I need to keep track of things, and it helps to keep notes and ideas. I felt like running yesterday, so I went out for 5 miles. Here’s the Garmin data if […]
LHRL® Slack App Definitely felt all that Cinco De Mayo cheat meal junk today. Still a nice training session… Front Squat 3RM; 4 x 3 @ 90% Snatch Deadlift 3 @ 70%; 3 x 3 @ 80% Worked up to 215# on the 3RM. Still not up to the 225# PR, but 10# better than […]
LHRL® Slack App After coaching the running course last night I didn’t feel like getting up this morning at 4:45am to get to the gym so I went over to a friends gym by my work. CrossFit Collierville in Collierville, TN: Barbell Row 4RM; 4 x 4 @ 90% EMOM 8 Minutes 2 x […]
LHRL® Slack App Bench Press 4RM; 4 x 4 @ 90% Worked up to 175# on the 4RM and did the sets at 155#. Felt good. Probably should have gone heavier. Then… 4 Rounds 15 Kettlebell Thrusters (Weight for Unbroken) 20 Walking Lunges 15 Burpees So this was brutal. 15:07. I thought I could handle […]
LHRL® Slack App March 6th: http://www.liftheavyrunlong.com/?p=707 Back Squat 4RM 250#. Today, 275#. Boom! Back Squat 4RM; 4 x 4 @ 90% The only bad thing about getting stronger and lifting more weight is that those 90% reps get really tough! 🙂 Worked up to 275#. I went from 225# right to 275#. I was feeling great this […]
LHRL® Slack App I’m coaching a running class for 6 weeks at Faction (my gym). I am having such a great time doing it, and I’m super excited about the attitude of everyone in the class. They are really fired up about learning running technique, and some of them are looking forward to running their […]
LHRL® Slack App Day 1 of Week 1 (of 4) Front Squat 3RM; 4 x 3 @ 90% EMOM 8 Minutes 3 Power Cleans @ 70% of 1RM Worked up to a 205 3 rep max, and then did the sets at 185#. So I didn’t quite make it to my 3RM PR of 225#. […]
LHRL® Slack App Fun day today. Started out with Front Squats: Front Squat 3RM; 5 x 3 @ 90% I’ve really got to start recording this stuff. I worked up to 225# for 3, but I’m still not sure if that’s a PR or not. I’ll have to do some digging. At any rate, it […]
LHRL® Slack App This past weekend I had the incredible opportunity to go through the Crossfit Endurance Trainer Course at Crossfit Mayhem in Cookeville, TN. I had been looking forward to attending this thing for a while and was very excited for it to actually be here. I’ve been following Crossfit Endurance and Brian Mackenzie […]
LHRL® Slack App I always get really excited when the Crossfit Games Open comes around. It is a lot of fun, and I really enjoy seeing how I stack up against other local Crossfitters and even the national competitors. The one problem I run into though is that I get depressed when I start looking […]
LHRL® Slack App Got to the gym late today and skipped the running drills… Strength Bench 4 Rep Max; 4 x 4 @ 90% of 4RM Barbell Row 4 Rep Max; 4 x 4 @ 90% of 4RM Worked up to 165#, and it was hard. There wasn’t a spot around so I felt like […]
LHRL® Slack App Running Skills/Drills – 15 Minutes Deadlift 4 Rep Max Worked up to 315# and decided to go for 365# right from there. Last week I pulled 345# for 4 so I wanted to get after 365# today. I missed it. I pulled it 3 times pretty well, and missed the 3rd pull. […]
LHRL® Slack App Not a lot to chat about today. I did all that yesterday. Just putting in work… Running Skills/Drills 15/20 Minutes Bunny Hop Drill x 5 Wall Drill x 5 Jump Rope Drill x 5 Strength Press 4 Rep Max; 4 x4 @ 90% EMOM 10 Minutes – 2 Jerks @ 75% Worked […]
LHRL® Slack App Well, week one is in the books. 5 more weeks left until Ouachita 50. It was a great week. The Crossfit Games Open started, I held a running clinic at Faction, and got some pretty good training in. Next weekend I will be attending the Crossfit Endurance Trainer Course at Crossfit Mayhem […]
LHRL® Slack App Great day in the gym, but I’m wearing down a little. I may need to take off tomorrow. We’ll see. With the Crossfit Games Open WOD 13.1 being announced today, I will probably be doing that on Friday morning so depending on what the WOD is I may take a rest day […]
LHRL® Slack App Another great day at the gym. Loving being back at it! Running Skills/Drills – 15/20 Minutes 4 x Wall Drills 4 x Hop/Lean Drills 4 x Jump Rope Drills Strength/Conditioning Deadlift 4RM EMOM 3 x Power Clean @ 70% Worked up to a 345# 4RM on the Deadlift. Felt pretty good about […]
LHRL® Slack App Disney trip was incredible. We had a great time! It was an excellent opportunity to disconnect and just spend time with the family. I really needed it. In addition to family time, this vacation provided me with the opportunity to reflect on work, training, and everything I have going on. I’ve […]
LHRL® Slack App It’s been a great week! Kicked it off with a big Squat PR @ 320# so that’s always good. This morning wasn’t so awesome, but I put in the work: Front Squat 1 RM PR is 260# and I just barely got 255# this morning. Not letting that bother me though, I’m […]
LHRL® Slack App I wasn’t able to make training Tuesday, so I made that workout up today. It started with Handstand Pushups: EMOM – 12 Minutes – 2 Deficit Handstand Pushups (Off a 45lb. Plate) These were much harder than I thought they would be. Video of the first two: After these I had to […]
LHRL® Slack App This is the last week of training before race week! Sylamore 50K is next Saturday. I am focused on this race probably more than any race in the past. I’m not sure why, but I think it is probably because I put such a huge PR goal out there. 5 hours and […]
LHRL® Slack App Sometimes you just have a bad day in the gym, and sometimes you can turn that bad day around. This is what I was supposed to do this morning: I played around with the handstand walks for a while and jumped into the lifting. Awful. I really need to spend some […]
LHRL® Slack App Haha! This was a really tough workout, but I loved it! It was hard and I was drained, but I’m feeling really really good! I hope I feel this good at Sylamore! Skill 1 Rope Climbs EMOM 12 min Done. Felt Good. Weightlifting Power Clean 10 x 2 @ 75%; rest […]
LHRL® Slack App First things first. Last night I got registered for the Crossfit Endurance Trainer Course in Cookeville, TN in March!! It’s taking place at Crossfit Mayhem (Rich Froning’s Gym) and Brian Mackenzie of Crossfit Endurance will be on hand instructing!! I am super PUMPED!! Today’s Training: Weightlifting Snatch 1RM Clean & Jerk RM […]
LHRL® Slack App Training for Monday, January 28th, 2013 Skill 6 HSPU EMOM 8 min Felt ok. I got the first round of six without kipping then had to kip the rest. Not too horrible really. Weightlifting Power Snatch 10 x 2 @ 75%; rest 1 min Heaving Snatch Balance 1RM 95 lbs. on the […]
LHRL® Slack App Had a great weekend long run. 20 miles at a local trail. Here are the splits: On the first 10 miles I really thought we were running too fast and I was expecting a pretty big bonk on the second loop. I was running with my normal running partner’s Shawn and […]
LHRL® Slack App It’s been a pretty good week of training. MLK day was Monday, and I was off of work so the family and I headed to the lake house in Mountain Home, AR. Since I couldn’t get to the gym I made sure to find some work to do. There’s a gnarly hill […]
LHRL® Slack App Wow, lots of awesome stuff going on right now! I went swimming on Sunday. It went pretty well. Here’s what I did: 4 x 50M 2 x 100M 4 x 50M It was a rest day so I didn’t want to push it too hard. I just need to start swimming regularly […]
LHRL® Slack App Mobility I was pretty frustrated when pistols came up in a workout earlier this week. I can handle pretty much any workout that comes up without scaling. Even now I can get a muscle up or two. I still can’t do pistols though, and it kills me. I know that it is […]
LHRL® Slack App Got back into the gym yesterday to begin recovery week. I felt pretty good and did some Thrusters and Double Unders. Didn’t go too hard. Today I felt great though, and I’d say I’m about 90% recovered. Got back into the program today: EMOM 12 Minutes: 1 Muscle Up Since I am […]
LHRL® Slack App This coming Saturday is the Mississippi Blues Marathon in Jackson, MS. That means this is race week! I wanted to get in a 10 mile run this weekend, but I managed to get a nasty stomach bug Friday that is still lingering around. Hopefully I will be over it completely tomorrow. I’m […]
LHRL® Slack App I hope everyone is having a great Holiday season! I have really been enjoying training over the last couple of weeks, and I scored some really cool gear on Christmas that I’m pretty excited about trying out. First, the Altra Zero Drop Instincts! I’ve been wanting to try a new shoe for […]
LHRL® Slack App First, this morning… Crossfit Games Open WOD 12.1. revisited. As many burpees as possible in 7 minutes. Doesn’t sound too bad, but it’s awful. Got 91 burpees back in February. This morning, only 86. I admit that I didn’t try as hard this morning as I did back in February. I’m suppose […]
LHRL® Slack App “Fran” was on the schedule for today and I just wasn’t feeling it so I made up some stuff… 10 Minutes EMOM 2 x Back Squat @ 225lbs. Power Clean + Clean @ 165lbs. Then… Buy In: 100 Double Unders 12 Minute AMRAP 8 Pistols 10 Russian Kb Swings (2 Pood) 12 […]
LHRL® Slack App First and foremost, the November issue of Muscle and Performance Magazine is posted online now!! Go check out the running/endurance article here. Ok, enough with my 5 minutes of fame. On to today’s workout… Power Clean 10 x 2 @ 75%; Rest 1 Min. Between Sets Back Squat 8 x 2 @ […]
LHRL® Slack App In case you didn’t know, my Wife and I welcomed our new little baby girl into our family on the Friday night after Thanksgiving, Murphy Elizabeth. 6lbs 15 ounces. No, we did not name her after Crossfit WOD’s. 🙂 We went into the hospital on Friday morning at about 4 am, and didn’t […]
LHRL® Slack App Not a tough day really. Nice workout to follow up yesterday’s tough one in my opinion. Started out with some snatches and HSPU’s: I used a 1RM of 125lbs for this workout. I think that’s my last 1RM (yes, I know it is not a lot) Snatch 5 x1 @ 80% Used […]
LHRL® Slack App Well I wasn’t really expecting this, but started a new cycle this morning. This is going to sound pretty corny, but it’s fitting that I start this today. My wife and I will be welcoming a new baby girl into our family on Friday. The happiness and seriousness of that alone makes […]
LHRL® Slack App I’ve been setting PR’s on all of my lifts recently. I got the 3 plate back squat (315#), front squat’s going up, press is going up, just about every lift we work on is going up consistently. I’ve been off of my program for almost two months. I’ve been going to the […]
LHRL® Slack App It’s Friday! I ended up the week with a pretty tough Crossfit benchmark workout, “The Chief”: So it’s 5 rounds of a 3 minute AMRAP with a 1 minute rest between rounds. I ended up with 23 full rounds. The hardest part was the Squats believe it or not. Yesterday (Thursday) we […]
LHRL® Slack App So way back in February I did an interview with a guy named Michael Myser for an article he was writing on distance runners that did Crossfit Endurance type training for Muscle and Performance Magazine. That was a while back, and I hadn’t thought about it much lately. Then this morning one […]
LHRL® Slack App First, check out Becky’s recap of the 2012 Marine Corps Marathon. It kind of plays a little bit into my experience at Wades Big Adventure this weekend. I was talking to my friend Adam (Becky’s boyfriend) this morning about how the race went, and we got to talking about what I think […]
LHRL® Slack App I think I’ve got 325 in me… 🙂 We were going for a 3 rep max. I got 275 pretty easy and couldn’t resist going for 315 1RM. I’m excited about getting this, but can’t help but wonder if I could get 325. Today’s WOD: Kind of a tough one, but got […]
LHRL® Slack App We had a great long weekend in Chattanooga, TN. Lots of fun with the family and great cheat food. I had the best wings I’ve ever tasted at a place called Sticky Fingers. I may have to order some of their rub. Lift big, eat big, right? 🙂 Coming back to the […]
LHRL® Slack App I’m not working tomorrow. We’re taking a quick weekend trip to Chattanooga, TN for some family fun. This just means that I’ve got a lot of work to wrap up today so I better get this entry over with! I’m still feeling a little under the weather, but much better than Monday. […]
LHRL® Slack App Well, it’s that time of year again where the seasons change and I go through a week of hell with my sinuses. I stayed in bed yesterday, but just couldn’t miss another day so I powered through it today. It was tough. Only 2.5 rounds. My arms gave out after the first […]
LHRL® Slack App Ugly 2 pood kettlebell snatches this morning! I powered through it though! Tough WOD: 10 Minute AMRAP 10 Ring Dips 5 Kettlebell Snatches per Arm (70/53) Got away with 6 complete rounds plus 5 Ring Dips. Felt pretty good about it because those snatches were ridiculous! However, this wasn’t really the […]
LHRL® Slack App I’m still not back on my regular program. I’m having a lot of fun doing the regular Crossfit classes at Faction. Maybe next week we’ll be back in action with the Lift Heavy Run Long program! 🙂 I may try to run this weekend. There’s a fun 15K race in November that […]
LHRL® Slack App Most of you out there are aware that I’m a huge proponent of Crossfit. I get asked quite a bit about how much Crossfit costs, which local gym they should go to, how many times a week they should go, how it mixes with their running program, etc., etc. When you have […]
LHRL® Slack App In case you somehow missed the Q&A with Kris Kepler yesterday, make sure you check it out here! So, after the race on Saturday, Coach said I can just do whatever I want for a couple of weeks. Yes!! For me, this usually means jumping into the regular Crossfit classes at the […]
LHRL® Slack App Here we are on Wednesday of race week. Fran was on the todo list today. Not fun… Fran 21-15-9 Thrusters (95#) Pull Ups We got a nice new rig at the gym that I had all to myself this morning (Seen above). I came out strong, and did the first 21 thrusters […]
LHRL® Slack App From Wikipedia: In the context of sports, tapering refers to the practice of reducing exercise in the days just before an important competition.[1] Tapering is customary in many endurance sports, such as themarathon, athletics and swimming. For many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or […]
LHRL® Slack App Ahhhh…race week. I love it. My schedule is something like this: I’ll Squat 5×5 on Monday, Do some sprints on Tuesday, Do a Tabata run on Thursday, Rest Friday and kick ass on Saturday. There’s just something cool about race week that I love. Just chilling out, putting my game face on […]
LHRL® Slack App Today was the last full on workout before the Bartlett Park Ultras next Saturday. Next week I will be going light, but today was anything but light. Started with a 3 rep max clean: Power Clean 3RM Worked up to my 185 max, and then went for 195. I got it twice, […]
LHRL® Slack App Now I’m starting to think that there is something to this system of doing a 3 rep or 4 rep max then doing sets at 80-90% of that max. Every lift is going up and there are PR’s every week. It’s crazy. A1: Bench Press 3RM; 4 x 3 @ 90% I […]
LHRL® Slack App Last week I did 215 for a Front Squat 3 rep max. I decided to go for 220 today. I can’t help but wonder if I could have gotten two red plates (225). Next time. Front Squat 3RM; 5 x 3 @ 90% Got my 220 lbs 3RM and did the 5 […]
LHRL® Slack App Wow, I was cursing my coach this morning! Press 3RM; 5 x 3 @ 90% Worked up to 135 for a set of 3, then did the 5 x3 @ 125. Jerks 8 x 2 @ 80%; rest 60 sec Did this at 165 lbs. It was hard. Really hard for some […]
LHRL® Slack App Got some great questions emailed to me, and I thought I would share them with everyone. If you have any questions, you can use the contact form or you can email me directly at vonralls@gmail.com 1. What type of shoes do you wear? I never got into running in the Five Fingers […]
LHRL® Slack App Monday morning and I can’t find my weightlifting shoes. Bummer. Had to squat without them. What a great weekend spending time with friends and family! I’m definitely not ready to be back at work. Whatever, next week is race week! I can’t believe it. Gotta focus and go hard this week. Stay […]
LHRL® Slack App But when I do it’s awesome!! Power Clean 3RM Worked up to 185 for 3. That’s pretty good! Then a nice little MetCon: AMRAP 4 Minutes 10 Kb Snatches per Arm (55lb) 10 GHD Situps Rest 2 Minutes AMRAP 4 Minutes 10 Kb Snatches per Arm (55lb) 10 GHD Situps Rest 2 […]
LHRL® Slack App Wasted! I weighed in at 185 this morning. There was a lot of work done in the gym today… I’ll explain this in a minute. First, we do the Bench pressing… Bench Press 3RM; 5 x 3 @ 90% Got 180lbs for a 3 Rep Max! That was awesome. Then did the […]
LHRL® Slack App Weighed in at 185 lbs this morning. Feeling pretty good. I keep waking up at 3:30 in the morning for some reason, but the ZMA has me sleeping like a rock so that’s good. Some big front squat lifts, cleans, then rowing and GHD’s on the agenda today… First up, front squats: […]
LHRL® Slack App Another good day in the books. Not quite as tough as yesterday, but still loved it. First up, the press: Press 3RM; 5 x 3 @ 90% Worked up to 140 3RM. So the 90% was at 125. Then… Power Clean + 2 Jerks x 8 @ 70%; rest 60 Did this […]
LHRL® Slack App Talk about a welcome back from a 3 day weekend !! Wow, what a training day! Today took a solid hour and a half to get done. Back Squat 3RM; 5 x 3 @ 90% I worked up to a 275lb 3 Rep max first. Then did the 5×3 @ 250lbs. That’s […]
LHRL® Slack App Friday! I weighed in at 182 this morning. I was still pretty sore and tired this morning even though I took off yesterday. Good workout today though… EMOM 1 Clean and Jerk. Start at 60% of your 1RM I warmed up quite a bit with 115 and 135 then got into it […]
LHRL® Slack App The picture says it all today. Bench felt pretty good. I might could have gotten 175, but felt ok with 170. Not bad at all. I’ve actually gotten about 30 pullups unbroken before, but I only made it to 25 unbroken this morning. I did 25, 10, and 5 to make 40. […]
LHRL® Slack App I weighed 187 lbs. this morning! I am swollen, but feeling strong… I think I’ll stop eating everything I see for a couple of weeks. I also did not scale Overhead Squats down to 95lbs this morning. I did them at the prescribed 115lbs!! Awesome! But first, there were snatches… EMOM 1 […]
LHRL® Slack App I had a great time doing the Barbell Shrugged podcast yesterday. It was a lot of fun, and I even got to do a Technique WOD episode on some pose running drills. I can’t wait to see how it turns out since this was my first time to be on camera doing […]
LHRL® Slack App I’m not sure what to make of this, but I’ll take it. Another 4RM increase from last week. 250lbs last week, 260lbs today! Seriously, this is awesome. I will say that I’m starting to notice that the more I eat one day, the better I lift the next day. I ate so […]
LHRL® Slack App Ring dips were on the agenda today, and I was just a little bit worried about them. I’ve never been so great at ring dips. I haven’t had to use a band in a long time, but I have struggled to get as deep as I need to. Today was completely different. […]
LHRL® Slack App …which means tomorrow is probably going to suck! First up, snatches: EMOM for 8 Minutes: 1 Snatch @ 90% I was only able to get 115 for a 1RM this morning. It’s unbelievable how weak I am at snatches and overhead presses. Good thing I’m not trying to be the best at […]
LHRL® Slack App Great weekend! In case you don’t know already, my wife and I are expecting a baby girl in November so I was busy painting and putting baby furniture together this weekend. It was good active recovery. I did get my 8 mile run in on Saturday morning, but it was slow. I […]
LHRL® Slack App Ouch! More pullups, pushups and Overhead Squats! My shoulders are dead this morning! Feels good though! 🙂 Only one WOD this morning: 25 Minute AMRAP (Yes, 25 Minutes) 5 Chest To Bar Pull Ups 12 Push Ups (Hands Off Deck) 15 Overhead Squats (115lbs) As you know, I’ve been scaling the OH […]
LHRL® Slack App Seriously…the PR’s just keep coming. I’m not complaining about that at all!! Back Squat 4 Rep Max; 4 x4 @ 90% So, last week I put up 240lbs. for a 4 Rep Max. Today I worked up to 235, and decided to go for 250 because I felt really good after 235. […]
LHRL® Slack App First, a PR on bench!! 4RM Bench Press; 4×4 Bench Press @ 90% Just Friday I pressed a 4RM of 165lbs. Today I got 170lbs!! Getting stronger! Then… 4RM Barbell Row; 4×4 Barbell Row @ 90% Maxed at 175lbs and did the 4×4 at 155lbs. Then it got really tough… 15 Minute […]
LHRL® Slack App Every day seems to get better and better. Every day I get my ass kicked more and more. Today was no exception: Deadlift 4RM Warmed up with 135, did 225 for 2 sets of 4, pulled 315 x4, then went for 355lbs. Last week I pulled 340 for 4. I made 3 […]
LHRL® Slack App Had a nice little rest day on Saturday, and a GREAT 15 mile run early Sunday morning. I’m feeling really strong when I run. Better than ever, and can’t wait until September 22nd. Anyway, back at the gym this morning… Press 4RM; 4 x4 @ 90% of Max Maxed out at 130lbs […]
LHRL® Slack App Today’s training: Bench Press 4RM; 4 x 4 @ 90% of 4RM Worked up to 165lb 4RM! Awesome! I was excited about that. Any kind of press is my weakness so it’s good to be getting stronger in that area. So, then I did the 4X4 at 145 lbs. Then… 5 Rounds […]
LHRL® Slack App Another awesome day! I am loving this program! First up, Squats! A1: Back Squat 4RM; 4 x 4 @ 90% Worked up to a 240 4 Rep Max first. Not as heavy as I would have liked, but still pretty good. Then did 4 x 4 @ 215lbs. Then… 5 Rounds: 12 […]
LHRL® Slack App I love deadlifts!! 4RM Deadlift Worked up to 345 (pictured above). It was heavy, but I pulled it off. Not too bad at all. Then… EMOM for 8 Minutes: 3 x Power Cleans @ 70% I worked up to a 1RM first and only got 185. I should be able to pull […]
LHRL® Slack App I was gone to the River with some friends of mine for a few days and had WAY too much fun. So much in fact I didn’t get to train Monday (yesterday). Anyway, feeling pretty good today after lots of sleep. It was a pretty good day. I’m loving this program. Getting […]
LHRL® Slack App I was looking forward to this one today: Every minute on the minute 1 Clean and Jerk. Start with 60% of your 1RM and add 10 lbs. each time. I started with 115, and worked up to a miss with 205lbs on the Jerk. Cleaned it fine but didn’t get underneath it […]
LHRL® Slack App Another awesome training day at Faction Strength and Conditioning! Here we go: Press 1RM Worked up to 150 lbs. and missed 155 lbs. Sucks. Pressing is a weak lift for me. Can’t wait to Clean and Jerk tomorrow! 🙂 Then… 6 Rounds 5 Power Snatch (95 lbs.) 5 OH Squat 5 Box […]
LHRL® Slack App Back at Faction Strength and Conditioning this morning! Great to see some of my friends there again. My coach was there as well, so it was really nice to be able to train with him on hand. We talked a little about training and my next race, and then I got after […]
LHRL® Slack App A1: Bench Press 5RM A2: Barbell Row 5RM 6 Rounds: 8 Pistols 4 HSPU 50 Double Unders. 145lbs. on the Bench, 165lbs on the Row. Good MetCon. Still using the band on pistols. I probably need some coaching on that movement. Did all the HSPU’s. On the last round though only one […]
LHRL® Slack App Here’s a question from Jonathan from our Facebook page: here’s a subject how does lifting heavy help you run long, I know I asked you in person but maybe other people would like to know. Looking at the title Lift Heavy Run Long some people may not know that lifting heavy can […]
LHRL® Slack App Yesterday a friend of mine emailed me to ask about how I went about scaling pistols with a band like I mentioned in yesterday’s training post. So here’s the deal on that. I wrap a band around a pullup bar exactly like you would do if you were going to use it […]
LHRL® Slack App First on the list is the latest Technique WOD. “Shrugging under the bar…” Then the latest Barbell Shrugged episode! I hope you are all watching or listening to this vlog/podcast. In the latest edition, the guys talk with (Friend of Lift Heavy Run Long) Justin Metts of Rotary Strength and Conditioning (Home […]
LHRL® Slack App …if you wanna rock and roll! Wednesday 07/25/2012 A1: Back Squat 5RM; 2 x 5 @90% B1: Power Clean + Clean @75% of Clean every min on the min for 10 min 210lbs. on the Back Squats, and 176lbs. on the Cleans. The cleans were tough, but felt good. Then… 12 Minute […]
LHRL® Slack App Getting back to logging my training again… A1: Bench Press 5RM; 4 x 5 @90% A2: Barbell Row 5RM; 4 x 5 @90% B1: Push Press + Jerk @ 75% of Jerk every min on the min for 10 min 140lbs. on the bench and 132 on the Rows. On the push […]
LHRL® Slack App I did my 2 Mile time trial on Sunday. I jogged 1 mile to warm up, then started the two mile TT. Right at the start of mile 3 a gigantic thunderstorm came out of nowhere. It was nasty and raining very hard. I finished the 2 miles in 13:52. Not bad, […]
LHRL® Slack App I am constantly finding myself in conversations with different people about training, what I am up to, or what my goals are. Most of the time during this conversation I end up either confusing the person that I am talking to or they end up thinking I’m crazy. Crossfit Endurance people are […]
LHRL® Slack App It’s tough coming off of a long weekend. Here’s an update of the last two days: Tuesday Snatch Pull 3 x 3 Heavy (Use barrier to prevent forward motion) Load: 90KG Back Squat 5RM; 2 x 5 @90% Load: 218lbs. Bench Press 5RM; 4 x 5 @90% Loads: 128lbs., 128lbs., 132lbs., 132lbs. […]
LHRL® Slack App Power Snatch + Overhead Squat + Snatch (2 sec pause at bottom) x 5 Load: 40Kg, 45Kg Press 5RM; 4 x 5 @90% Load: 55Kg Deadlift 5RM Load: 330lbs. GHR 5 x 5; rest 90 sec Enjoyed this one. 330lb deadlift for 5 is good but I probably should have went for […]
LHRL® Slack App Day 3 of Work! Tall Clean + 2 Stop Clean (Mid Thigh) x 5 Front Squat 5RM; 2 x 5 @90% Barbell Row 5RM; 4 x 5 @90% GHD Situps 4 x15; 30 Seconds Rest This evening I’ll run: 4 x 100M Sprints; Rest 1:00 Loads on the Cleans: 110,132,143,152,156 lbs. Loads […]
LHRL® Slack App 8 Rounds: 30 Second Ring Handstand Hold 10 Push Press Unbroken/Heavy (95#) 3 minute Rest Felt good. Wanted to go to the wall on round 7, but stuck it out. Arms were smoked. Finished in about 28 minutes.
LHRL® Slack App Snatch + Snatch Balance x 5 (2 Second Pause at Bottom SB) Load: 40Kg then: Back Squat 5RM; 4 x5 @ 90% Loads: 207 lbs., 207lbs., 211lbs., 211lbs. then: Bench Press 5RM; 2 x 5 @ 90% Load: 127lbs. Feels good to be back on a program again. It’s nice to be […]
LHRL® Slack App So…here’s where I’ve been training full time for about a month now. Desoto Crossfit. It’s a much smaller box than Faction Stength and Conditioning, but I’m liking it more and more each day. I really miss my training partners, but it’s a lot of fun to meet new people and reunite with […]
LHRL® Slack App 5th day in a row of training this week. Ready for a break. I wanted to go hard because I knew that I was going to need to “taper” next week. Honestly since I don’t train like regular runners I’m not really sure what “tapering” is…I just know I’m supposed to back […]
LHRL® Slack App 4th training day in a row. Probably should have had a rest day, this workout was pretty tough for me. 16 days until Ouachita. I think next week I am suppose to be “tapering” or something like that. The family is going to the Tennessee River this weekend and I’m going to […]
LHRL® Slack App Being able to do a Crossfit Hero WOD as RX is a pretty awesome feeling. Even if it takes a long time. DT today: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. […]
LHRL® Slack App Probably should have stayed home and rested today, but my buddy Chris came in for his first shot at Crossfit! I was excited for him so I went to the gym. Squat ladder was on the agenda followed by a bunch of weighted lunges and jumping lunges. I just did a few […]
LHRL® Slack App My buddy Rob and I knocked out a few 400M Runs at the track this hot Sunday afternoon! Von 1:19 1:21 1:23 1:23 1:24 1:24 1:18 Rob 1:24 1:29 1:28 1:36 1:24 1:33 I had intended on doing 9 rounds, but it was way hotter than I though it would be so […]
LHRL® Slack App Ahh…Wednesday, the day I go see the doctor about the shoulder. Not very excited about it. Hoping for good news. I swear it’s actually feeling a little better, but I can’t tell if I’m just trying to convince myself of that or if it’s really getting better. We’ll see what the good […]
LHRL® Slack App Fight Gone Bad (3 Round Version) 1:00 Each Station 20lb Wall Ball Shots 40Kg Sumo Deadlift High Pulls 24″ Box Jumps 40Kg Push Press Row for Calories Score: 280 Not bad considering the shoulder injury. The SDHP’s bothered me a bit so I really took it easy on those. Push presses were […]
LHRL® Slack App Lift 5 x 5 Back Squat 90kg, 90kg, 100kg, 100kg, 100kg Met Con “Annie” 50,40,30,20,10 Double Unders Sit Ups Finished in 6:33 Cash Out 1000M Row 3:48.8 So I’m going to have to see a Doctor this week about my shoulder. My coach told me Saturday I’m not allowed to do anything […]
LHRL® Slack App I have been at a different gym (Desoto Crossfit) this week so I haven’t been on my regular programming. I’ve actually really enjoyed this weeks training though and have worked pretty hard despite having hurt my shoulder. I’m not really sure how it happened exactly but I’m pretty sure it has something […]
LHRL® Slack App Knocked this one out early this morning at Desoto Crossfit in Southaven, MS. I like getting over there on Thursdays because it’s just about 5 minutes from my house! 🙂 It started as a 20 round WOD, but the coach turned it into a 20 minute AMRAP. Started with 3 rounds of […]
LHRL® Slack App I got a couple of questions on the Facebook page, so I thought I would take a post and attempt to answer them. Speed Work for Beginner Runners Actually, I think beginner runners can do the same kind of speed work that any other runner does. If you run 400M in 70 […]
LHRL® Slack App Went like this: 15-12-9 L-Pullups Ring Dips + rest 10 min 2k Row + rest 10 min Ring Handstand Hold 12 rounds (30:45 sec) I finished the first WOD in 7:25, then did the row in 7:30. Not bad for the row, but man it killed me. Rowing always kicks my ass. […]
LHRL® Slack App Starting a new cycle today and I’m pumped about it! This felt great, but I’m pretty sure that I won’t be able to swing a golf club very well today in the golf tournament I’m playing in! 🙂 6 Rounds: Deadlift max reps – 30 sec (275/185#) Rest 30 seconds Burpees max […]
LHRL® Slack App Update – Some stuff I’ve learned and didn’t like about this post. Changed I have had several people ask me to give them advice about getting started with running and what they could do to make it easier. There really is no magic bullet. Determination and dedication are really the things you […]
LHRL® Slack App Our friends at Technique WOD (try to) teach us how to drink scotch like a man. I”m not sure I still know. I might need some more training:
LHRL® Slack App I got my Zensah compression sleeves today and wore them during my track workout this evening. I love them, but it will take a few more runs to see if they are really helping. I did feel like I recovered a lot better between runs tonight. I did 8 rounds of 800M […]
LHRL® Slack App Tuesday Training Weight: 182 lbs. I’ve been on this 3 week training cycle since late June/July. Out of all the days, week 1 day 2 is my favorite. It really drains me and I love it. Work I: 30 Turkish Get Ups @ 1 Pood Finished in 7:20 Rest 10 Minutes Work […]
LHRL® Slack App Here’s how today’s training went down: Weight: 183 Meh. Need to lose about 10 pounds, but I can’t stop eating! 🙂 Work: Push Jerk + Split Jerk x 5 success (165lbs) Trap Bar Jump 2 x 3 @ 103% of clean (255lbs) 3 Position Clean(high, mid, floor) x 3 @65% (165lbs) Windshield […]
LHRL® Slack App Nice little MetCon this evening. It’s an unloading week, so nothing too crazy. Still looking forward to maxing some lifts Saturday! Here’s a little video of tonights training I threw together. Work was: 5 Rounds of 3 x Heavy Power Snatch (Used 115lbs.) 10 Pullups, 25 Double Unders and 5 Minutes Rest. […]
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