See BamaDave Run (and Lift)

[GG300]

Dave Good Luck with the change in programs. I just finished my first run at a NROL program and will be moving to the FL2 next week. I was originally worried about doing a set routine but I didn't find it as tedious as expected. Then again you have been doing the NROL thing for quite sometime so I can see how it may get tired. I am sure the switch back to crossfit will be just what you need to spice up your workouts.

[tcoy777]

Dave,

I agree Hyp 1 is a tough drudge. I did 4 workouts a week to get it over with. Since it was my first time ever doing it I liked it, but was ready to be done. Just as with Hyp 2. My calves hurt some towards the end of Hyp 1 and at the start of Hyp 2. My wife got me a foam roller for my Birthday and now they are feeling great.

I notice in your log that you can squat a ton, great job. Do you think that the added muscle gains make you slower running or stronger? I just finished my first Half and I felt like all they Hyp workouts have made me legs stronger and actually faster. I was also doing at least to two speed workouts a week on the 1/2 training. Either a interval,tempo or pace run. So that I am sure helped. But I really think the NROL leg workouts made me strong and more efficient runner.

[BamaDave]

Originally Posted by GG300

Dave Good Luck with the change in programs. I just finished my first run at a NROL program and will be moving to the FL2 next week. I was originally worried about doing a set routine but I didn't find it as tedious as expected. Then again you have been doing the NROL thing for quite sometime so I can see how it may get tired. I am sure the switch back to crossfit will be just what you need to spice up your workouts.

Thanks, Gregg. I really have been doing a lot of NROL stuff, and I think that's one of the reasons I'm burned out on HT-1. I'm also tired and stressed out a lot these days, so I need something to motivate me.

Originally Posted by tcoy777

Dave,

I agree Hyp 1 is a tough drudge. I did 4 workouts a week to get it over with. Since it was my first time ever doing it I liked it, but was ready to be done. Just as with Hyp 2. My calves hurt some towards the end of Hyp 1 and at the start of Hyp 2. My wife got me a foam roller for my Birthday and now they are feeling great.

I notice in your log that you can squat a ton, great job. Do you think that the added muscle gains make you slower running or stronger? I just finished my first Half and I felt like all they Hyp workouts have made me legs stronger and actually faster. I was also doing at least to two speed workouts a week on the 1/2 training. Either a interval,tempo or pace run. So that I am sure helped. But I really think the NROL leg workouts made me strong and more efficient runner.

Hey tcoy, those foam rollers do work some wonders!

I'm really not sure about muscle gains and running. Although I have run off and on since I was 12 years old, I was into the weight training for awhile before I got serious about running again a few years ago. I definitely think it helps with injury prevention. I do a lot of hill running, and I suspect the weight training helps me power up the hills. At any rate, I can't imagine not doing both!

---

WED. 3.19.08
CROSSFIT WORKOUT 080319 -"FIGHT GONE BAD"

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - SUB: DB THRUSTERS WITH TWO 20# DB's
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - SUB: Sumo deadlift high-pull, 45 pounds - Shins to Chin (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

REPS PER ROUND:

DB THRUSTERS (40# total): 34/ 25/ 25

SUMO DL HIGH PULL (75#) - 20/ 14/ 12

BOX JUMPS - 16/ 18/ 17

PUSH PRESS (75#) - 13/ 10/ 10

SUMO DL - HIGH PULLS (45# - shins to chin) - 24/ 20/ 18

-- I think I have lots of room for improvement here! This workout had me sweatin' like a pig.

[liftintexas]

Looks great, Dave.

I like the box jumps, do you? They're in my WS4SB program, but I realized that I have been doing too many - or at least more than the program prescribes. I backed back down this morning (per the plan) but now feel like a wuss looking at how many you did!

[Barrett]

Hey Dave great work, how do you like Crossfit compared to NROL??? I was thinking of crossing over .

[BamaDave]

Originally Posted by liftintexas

I like the box jumps, do you? They're in my WS4SB program, but I realized that I have been doing too many - or at least more than the program prescribes. I backed back down this morning (per the plan) but now feel like a wuss looking at how many you did!

Lift, I like them, but I'm not great at them. I watched a CrossFit video of a guy doing them and he literally had almost no pause between jumps either up or down!

Originally Posted by Barrett

Hey Dave great work, how do you like Crossfit compared to NROL??? I was thinking of crossing over .

Chris, I like Crossfit a lot - I've done some of their workouts in the past, although this will be my first shot at making their stuff my main workout routines. I think it works well for runners, because most of their routines are fast and leave time for running (if you have any energy left!).

--

THURS. 3.21.08
RUN with CROSSFIT WOD 080320

TOTAL DISTANCE: 5.5 miles
TOTAL TIME: 45:54

*1.75 mile warmup run = 12:45 (7:17/mile)

*Crossfit WOD = 4 x 400 meters (I did 0.25 miles) with 2 minute rest intervals (walking):

1:22/ 1:20/ 1:20/ 1:27

*2.32 mile cooldown run = 19:29 (8:24/mile)

-- That was the first speedwork I've done in awhile. I'm not unhappy with those times (except the 1:27 - maybe my Garmin was off on the distance - haha); at peak running condition and on a track, I believe I used to typically run those around 1:15.

[BamaDave]

FRI. 3.21.08
CROSSFIT WOD 080321

Friday 080321

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

SPLITS:

1:00
3:01
5:17
7:41
10:06
13:00
16:17
19:48 = TOTAL TIME

- Yikes, those L-pullups slowed me down like crazy. I was mostly doing singles at the end.

My handstand pushups were done with my feet hooked over a safety bar on my power rack that I had elevated fairly high.

[BamaDave]

SUN. 3.23.08
RUN

DISTANCE: 10.05 miles
TIME: 1:18:37
AVE. PACE: 7:49/mile

-- Really nice out there - very cool and dry air. It felt like a November day instead of late March.

The Crossfit workout for today is clean and jerk singles. I'll likely double up tomorrow with the CF WOD's and spend some time practicing the jerks. I really haven't done those much. My mid-section is very sore from those L-pullups on Friday, not to mention the rest of my upper body.

[BamaDave]

TUES. 3.25.08
CROSSFIT WORKOUT 080325

Tuesday 080325

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

I missed the part about resting 3 minutes between rounds! So my 2nd through 5th lap times include the short rest period after the previous round.

Round 1- 7:05
Round 2 - 8:09
Round 3 - 8:44
Round 4 - 9:57
Round 5 - 9:30

TOTAL TIME: 43:28

Pullups, as usual, are my biggest limitation. I have to do a lot of singles and even some jumping singles toward the end to get through this thang!

[kfisherx]

Dave the crossfit workouts look killer. Again I come here and am just blown away by how you are managing to do both strength work and running. I still have not found a good balance for the two. I find that I either do strength work and my run times go to hell or I do running and my strength work goes down.

[tcoy777]

Nice workout. I am kind of interested in doing some crossfit workouts when I am done with NROl. I may try it instead of going to the fat loss workouts in NROL at the end of Strength and Hyp 3. I will keep an eye on how its working for you.

[BamaDave]

Thanks. y'all! Well, I'm not sure how deep into Crossfit I can get right now. Instead, I'll probably do my own thang for awhile and include Crossfit or Crossfit-ish workouts.

---

THURS. 3.27.08
TRAIL RUN

TOTAL MILEAGE: 5.1 miles
TOTAL TIME: 41:16

- This was a trail run, but I included 6 x 0.25 mile repeats with 1.5 minute rest intervals (walking) starting about 1.75 miles into the run. This was the first time I have ever done speed work on a trail. Distances in some cases are probably not accurate due to having to rely on my Garmin (not all that great under the tree canopy).

0.25 mile repeat times were: 1:32, 1:31, 1:30, 1:35, 1:40, 1:36

I've never run near 6:00 pace on a trail before, even for a short distance. Kind of hard with all the turns. I doubt I really slowed to 1:40 for #5 -- that would be 6:40 pace, and I know I was running faster than that. Garmin likely off on that one (I hope!).

--

FRI. 3.28.08
DECK OF CARDS WORKOUT

*CLUBS = BURPEES
*SPADES = BODYWEIGHT BULGARIAN SPLIT SQUATS (reps done on each leg)
*DIAMONDS = DIPS
*HEARTS = HANDSTAND PUSHUPS (feet hooked on elevated safety bar of my power rack)

TOTAL TIME: 50:09

- Some of these are not conventional "Deck of Cards" exercises - but I wanted something tough to get through and not necessarily speedy. Well, I got it - this was brutal! I had to cut dip reps in half versus what the cards read starting at card 38. Upper body was trashed! The BSS's were a tough addition to this type of routine. I don't get much out of regular bodyweight squats; these were much harder and left me nice and sore.

--

SAT. 3.29.08
RUN

DISTANCE: 5.05 miles
TIME: 40:30
AVE. PACE: 8:01/mile

-- Slow! Felt slow, too. I did speed up well the last two miles.

-- Missed my Sunday run today, so I'm hoping to get 6 or 7 miles done on Monday morning before work. I'm also due for some squats and/or deadlifts!!

[GG300]

Nice workouts Dave, looks like you found the cure for the boring workout problem you were having. Must be nice to get on the trails and run, once the snow melts off of ours it will be another month before we can run them without plodding through the mud.

[BamaDave]

Thanks, Gregg - I'm hanging in there! This past week I missed some workout days for various reasons (including poor sleep). Hopefully the upcoming one will be better.

---

WED. 4.2.08
AM RUN

DISTANCE: 5.05 miles
TIME: 38:34
AVE. PACE: 7:38/mile


----

FRI. 4.4.08
WORKOUT

A. FRONT SQUATS: 120#: 8; 160#: 4x8

B. BB SHOULDER PRESS: 117.5#: 6; 6;4; 4

C. SINGLE-LEG RDL's: 120#: 7ea.; 6ea.; 6ea.

D. 2-POINT DB ROWS: 80#: 6ea.; 6ea.; 6ea.

E. HANGING PIKES: 8; 8

-- been awhile since I have done any Front Squats. I'm always amazed at how much more sore my quads get from FS's at much lower loads! My depth felt good on most of these. My abdominals are pretty trashed from those hanging pikes.

------

SAT. 4.5.08
CROSSFIT WORKOUT: TABATA THIS

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

I had to sub Sumo High Pulls (47.5#) for the rower - high pulls done from shins to chin.

EXERCISES AND REPS:

SQUATS: 16/17/16/16/16/15/15/16

PUSHUPS: 18/16/12/8/7/7/7/7

PULLUPS: 7/4/4/3/3/4/4/4

SIT-UPS: 10/9/9/8/8/9/8/8

SUMO HIGH PULLS (47.5#): 12/13/13/12/12/12/12/12

SCORE = 45

-- A nice round of CF torture. I haven't done this one in a long time. My pullups were dead after the pushups. Sit-ups were full range-of-motion, so my reps were not very high.

---

SUN. 4.6.08
AM RUN

DISTANCE: 9.4 miles
TIME: 1:16:44
AVE. PACE: 8:10/mile

-- Not thrilled with my average pace, but one of these days I'll have a more sane schedule again and will be able to speed the times back up. I'm hoping the long and/or steep hills will help me maintain a baseline. Nice, cool Spring morning, but I can tell the hot weather is not too far away.

[BamaDave]

TUES. 4.8.08
WORKOUT

*4 sets of 10-12 reps / ~60 seconds rest between sets and supersets

A1. DEADLIFTS: 220#: 4 (warmup); 250#: 10; 10; 10; 10

A2. BENCH PRESS: 150#: 12; 10; 9; 7


B1. CHIN-UPS: BW: 9+3; 6+4; 5+3+2; 5+3+2

B2. BULGARIAN SPLIT SQUATS: 50# (25# e/h): 10 ea,; 10 ea.; 10 ea.; 10 ea.


---------

THURS. 4.10.08
TRAIL RUN

DISTANCE: 4.0 miles
TIME: 30:02
AVE. PACE: 7:31/mile

-- Very windy along the Tennessee River, but it felt good for running! Normally I run more than this on the trails, but I was feeling zapped after a 16 hour workday on Wednesday.


---

SAT. 4.12.08
WORKOUT - "DECK OF CARDS"

HEARTS: INVERTED ROWS
DIAMONDS: HANGING LEG RAISES
SPADES: BURPEES
CLUBS: BB THRUSTERS - 60#

TOTAL TIME = 37:40

- This was a pretty good set of exercises for "Deck of Cards." I was able to keep things rolling pretty well.

I can't believe I may need long sleeves for my run this morning in APRIL!!

[tcoy777]

Nice workouts. Its getting to be perfect running weather!! Not looking forward to the hot summer days of marathon training though!