Make It 7

Out in the garage in the evening.


  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 1×155
  • 1×165
  • 4x1x175

Missed 155 trying something different, but reset and got it.

Clean & Jerk

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • 1×185
  • 1×200
  • 1×215
  • 4x1x230

Cleans felt a little heavy today.

Front Squat

  • 2×235#
  • 2×260
  • 2x2x275

These felt really good! Didn’t wear a belt at all and was able to stay upright.


28:00 EMOM (alt)

  • 5 Strict HSPU
  • 6 Evil Wheels
  • 8 Ring Rows (feet elevated)
  • 15 Lying Leg Lifts

Set the clock for 20:00, planning on 5 times through, but the handstand push-ups were holding up so I went 2 more sets through.

Put a bow on deload week. Hopefully I can get in the next full week of the program before I leave the country. Then that might be it for dedicating time to lifting.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×84
  • 5x1x90

Push Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×81
  • 5x1x86

Then I was ready to jump in with class…


E30S 5:00

  • 6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

  • 10 American KBS (53#)
  • 10 KB Deadlift (53#)
  • 10 Push-ups
  • 10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

1 Mile Race Test

When I looked at Timehop today, it’s pretty crazy it has been exactly a year since I did the 2k rowing test after following 12 weeks of Rowing WOD and now I’m testing my mile in the 14th week of Aerobic Capacity. I swear I didn’t plan this.

Aerobic Capacity – 1 Mile Race

  • 400m Jog
  • 2:00 Rest
  • 200m Run (target: 0:41)
  • 2:00 Rest
  • 200m Run (target: 0:41)
  • 4:00 Rest
  • 400m Run (target: 1:21)
  • 6:00 Rest
  • 1 Mile Run

Once again I don’t understand why the target paces for the warm-ups were so fast. That’s the 5:20-5:30 / mile pace range when they are supposed to give me a feel for the pace of my mile. No fucking way I can hold anything close to that. Maybe they used a typical 400m to mile ratio of 22% based off my recent 1:02 for the 400, but my ration before starting the program was 34%, so not anywhere close to “normal.” Would seem odd to calculate it that way and not take into account my most recent mile PR.

I’ve had a goal to run a 6 minute mile for a few years (haven’t worked on it until this year) and even though I thought it was still too far out of range, I figured I’d go for it. So I used a target pace of 0:45 for the 200s and 1:30 for the 400m. The warm-up 200s felt good at 40 and 45 seconds. Then when I ran 1:33 for the 400m I was getting worried at how gassed it felt.

Maps have been broken on the Garmin site for over a week, so I can’t really look at my laps how I’d like to. I have to rely on memory from looking at my watch during the run. Hopefully they get the site fixed soon!

From what I remember… The initial 100 was 21 seconds and 200 in 44. Then things slowed a bit to finished the first lap in 1:33. I think I finished the second lap at about 3:20, which would be a 1:47 lap and the third lap at 5:05 for a 1:45 lap. I didn’t push it hard enough over those 2 laps.😦 Was able to kick it in over the last 150 meters to finish at 6:42 for a 1:37 final lap. I’ll be interested to see how accurate my memory is. Have to admit I’m pretty disappointed in myself for not pushing harder. Wanted a lot more than a 9 second improvement.

Fatigue Factor

When I started, my 400 time was a 1:04 and my mile was a 6:51. Those improved to 1:02 and 6:42. Hinshaw always talks about the “Fatigue Factor” and how 20-21% is the average he’s seen over all of the Beyond the Whiteboard data. Mine was calculated at 34.1% when I started and is 34.8% now. Terrible!! I need a lot more work on volume.

I was finally able to find the formula in a comment from Hinshaw

The fatigue factor uses the following formula devised by Pete Riegel:

T2 = T1 x (D2 / D1)C
D1 = distance you already raced
T1 = time for the known distance
D2 = distance you want to predict the time
T2 = predicted time for the new distance
C = performance degradation coefficient

After still not being able to come up with correct fatigue factors, I looked up the Riegel formula and Hinshaw missed that it’s the the power of C! Solving for C and knowing the 2 distances, which is the fatigue factor in our case…

Fatigue Factor = \ln(T2/T1)/\ln(4)-1

Yes, you have to use logarithms (I’m using natural logs) to solve this. T1 is your 400m time in seconds and T2 is your mile time is seconds.

If you don’t feel like messing with calculators, I whipped up some javascript and a quick form you can use. Go to and change the default numbers in the form (leave the code alone) to see what your fatigue factor is.

Final Thoughts

This was the 27th workout of the Aerobic Capacity program and with the changing weather, will be my last for the year. I’ve been waiting for the mile test to come up for a few weeks and it came at the perfect time with the forecast not showing anything in the 60s this week. Since starting on August 5th, it took me about 11.5 weeks to get through this first workout of the 14th week.

I enjoyed the program a lot and would recommend it. At $30/month it won’t break the bank. Overall the workouts were challenging but there were only 2 times where I couldn’t hit/beat the assigned paces. Maybe because my ratio is so bad I should have been going even faster. I may start again in the spring so I can follow it for longer next year. Time for more CrossFit classes.

After watching the Lions make another comeback win, I felt like I should do more today, so I headed out to the garage to get in week 4 day 3 of lifting.

Power Clean

  • 5×45#
  • 3×95
  • 3×135
  • 2×165
  • EMOM
    • 1×185
    • 1×195
    • 1×205
    • 5x1x215

I decided to go with powers again to save my legs.

Clean Pull

  • 3×215#
  • 3x3x245

Used straps for the three working sets.

Pause Back Squat

2 seconds in the hole.

  • 2×135#
  • 2×185
  • 2×225
  • 3x2x245

No belt and no sleeves today. Felt really good actually.


  • 3/3 Turkish Get-ups (40#)
  • 3/3 Turkish Get-ups (45#)
  • 3x  3/3 Turkish Get-ups (50#)

I’m going to have to try left arm first next time to see if it still floats around as much.

4 Sets

  • 20 Twisting K2E

Much easier without grips on.

The Day Before

Out in the garage after 11.

30:00 Clock

  • 0:00 – 25 Push-ups
  • Air Dyne
  • 10:00 – 25 Push-ups
  • Air Dyne
  • 20:00 – 25 Push-ups
  • Air Dyne
  • 29:30 – 25 Push-ups

All sets were unbroken and went 8.59 miles for a nice recovery. Hopefully can do the mile test tomorrow since it looks like the warmest day of the week by a lot.

Little Lifting

Went in for the 4:30 class, but was there early so got in my lifting instead of doing front squats with class.

Split Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 2×75
  • 1×85
  • 1×92
  • 1×97
  • EMOM
    • 5x1x102

Felt like I needed to crack my back in one spot and I just could not get it.

Push Press

  • 3x3x87kg

Couldn’t believe that was it for the lifting today. Deload week is kind of nice.


14:00 EMOM (alt)

  • 15 Wall Balls
  • 10 Bar-facing Burpees

Started getting rough after the 3rd or 4th round because I wasn’t slowing down on the burpees. The rhythm I figured out a few months ago is money!


4 Rounds

  • 15 Sit-ups
  • 10 Shotguns
  • 20s Plank

Even got in ab work to go with the lifting since it was part of the workout! Finished in 5:59. The shotguns were bothering that spot in my back that wouldn’t release.


Out in the garage after 2. Should have probably eaten lunch at some point today. Warmed up with Crossover Symmetry Activation.

Power Snatch

  • 5×45#
  • 3×75
  • 3×95
  • 2×115
  • EMOM
    • 1×135
    • 1×145
    • 1×155
    • 5x1x165

Decided to make them power snatches today since it’s the 4th week and a deload. Made it 8 minutes on the EMOM with the warm-ups instead of just the 5 heaviest.

Snatch Pull

  • 3x3x185#

Back Squat

  • 3×135#
  • 3×185
  • 3×225
  • 3×265
  • 3x3x285

Was not feeling it with the squats today. Maybe because I wasn’t all warmed up due to powering the snatches or maybe the sprints from yesterday beat me up. I could feel that left quad too. Put on the belt for the last 4 sets, but didn’t wear knees sleeves and had on Nano 5s.


20:00 EMOM

  • 5/5 Landmine Rows (90#)
  • 6 Strict Chin-ups
  • 8 Strict Ring Dips
  • 6 Evil Wheels
Decided to finally buy a landmine attachment.

Oh My

Another beautiful fall day. Got to the track at about 12:30. Warmed up with an 800m jog. In the second lap I did a surge at the start of each 400, with increasing distance to prepare a bit for the sprints.

Aerobic Capacity – Speed Endurance

As programmed…

  • 3x
    • 100m Run (target – 0:15)
    • 1:00 Rest
  • 3x
    • 150m Run (0:23)
    • 1:30 Rest
  • 3x
    • 200m Run (0:31)
    • 2:00 Rest

The notes mentioned to take more rest for full recovery if needed. I quickly realized i was going to need more rest to stay on pace. I also changed the rests to be based on resting for the next interval instead of from the previous one, so I did rested 1:00 before 100s, 2:00 before 150s (which included walked the rest of the way to a the 50 meter point at the top of the curve), and 3:00 before 200s. My splits were:

  1. 14.0 – 14.6 – 14.9
  2. 21.4 – 20.2 – 21.2
  3. 30.4 – 31.2 – 30.7

I walked a lap to cool down. I really underestimated how I’d feel after this one. In fact, I was planning to get home and do the first day of the deload week for lifting. No way though.

…and finally the mile race test is up in the 14 set of workouts! Just in time too so I don’t have to pay for another month of programming. Hopefully I can get some decent weather for that test.