Today was the hardest workout I ever had. A training log.

[justinbass]

Originally Posted by liftintexas

first crossfit, now running. you're going to the darkside, man.

nice numbers, and good luck with the running infusion into training

Thanks. I want to do too many things at once, so I am trying to figure out how to create a balance between them all. We'll see how it goes.

Now, more than ever, I feel I need to respect my rest days(like today) and actually rest on them. I'd hate to do something stupid like over-train. Each time I find myself on the ground and out of breath from a metcon Crossfit workout, I love the plan more and more. They are intense workouts crammed into a short period of time, and they work. I am full of energy every day, I am getting leaner and more solid, and I feel like I am poised to make some serious progress if I keep working hard.

[justinbass]

May 15th 2008

A Lot of Sandbag work

50lb+ bag

100m Waiter's walk (50m each arm)
100m Overhead hold walk
100m Zercher hold walk
50m over right shoulder
50m over left shoulder
100m on back/shoulders
3 x 100m Sprints with weight on back. KILLER. So DAMN HARD. I managed ~25seconds for all 3.
300m on back/shoulders

1 minute plank with the sandbag on my back. OUCH

Notes: I am beginning to hate sandbags. They are so much harder to work with than regular weights. So damn unstable.

[justinbass]

May 16th 2008

Crossfit WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

13 rounds + 5 pullups.

Wow. The first 5 rounds were easy, and then the muscle fatigue kicked in. The pullups and puchups were HARD for the last few sets, especially the pushups. Apparently I need to work on those some more.

[tcoy777]

Originally Posted by justinbass

I thought you'd be here to say something positive about running. You are a classic example of how running and strength training can happen well simultaneously.

My girlfriend just registered for the Philadelphia Marathon. She's already a solid runner, and part of my motivation to get better at it. I have a lot of progress to make before she's my running partner. When we do run together, she starts off with me for a mile or so, then we split up and she starts her real run.

So now that I am getting close to trying to do too many things at once, it is time to say my plans out loud (or in type) and see if they make sense.

8 day workout plan.

1) Morning short run, evening Strength Training (NROL based)
2) Crossfit WOD
3) Crossfit WOD
4) Rest
5) Morning Long Slow Run, evening Strength Training (NROL based)
6) Crossfit WOD
7) Crossfit WOD
8) Rest

One the days that the Crossfit WOD is a Max Effort Strength Day or a running day I'll substitute a metcon workout.

Does this seem doable?

Well what are your goals at this point? Do you have a projected race or event in mind? I honestly don't know how you pull off NROL and Crossfit at the same time. Those workouts just scare the hell out of me.

[Steer810]

"8 day workout plan.

1) Morning short run, evening Strength Training (NROL based)
2) Crossfit WOD
3) Crossfit WOD
4) Rest
5) Morning Long Slow Run, evening Strength Training (NROL based)
6) Crossfit WOD
7) Crossfit WOD
8) Rest"

Those rest days are CRITICAL! Thats a pretty tough schedule you've put together. I'd make sure to listen to your body in the first couple weeks and see how it feels; if you're not giving max-efforts on those CF WODs or NROL workouts I'd touch it up a bit. I just realized I was burnt out this past week and took 6 days off, very necessary.
Stay on the diet too. With this much work, calories will be your best friend.

What NROL program are you going to be doing? Strength?

[justinbass]

Originally Posted by tcoy777

Well what are your goals at this point? Do you have a projected race or event in mind? I honestly don't know how you pull off NROL and Crossfit at the same time. Those workouts just scare the hell out of me.

I am running a 6 miler in a few weeks and I plan to do a 1/2 marathon in the fall. As for pulling off NROL and crossfit: Hard work, lots of food and rest.

Originally Posted by Steer810

Those rest days are CRITICAL! Thats a pretty tough schedule you've put together. I'd make sure to listen to your body in the first couple weeks and see how it feels; if you're not giving max-efforts on those CF WODs or NROL workouts I'd touch it up a bit. I just realized I was burnt out this past week and took 6 days off, very necessary.
Stay on the diet too. With this much work, calories will be your best friend.

What NROL program are you going to be doing? Strength?

I am planning to do a few more weeks of hyper 1. I like how the days are split up. After that I'll be doing Strength.

Believe me, I respect and use my rest days. I ended up making today a rest day when I was initially planning to workout. I listen to my body.

You've been doing some seriously intense days, so I imagine the 6 days off felt great and was needed.

[tcoy777]

If I where you I would keep the leg workouts light. Maybe just one a week while you train for the 6 miler. The strength workouts are fun, but taxing on the legs.

[justinbass]

Originally Posted by tcoy777

If I where you I would keep the leg workouts light. Maybe just one a week while you train for the 6 miler. The strength workouts are fun, but taxing on the legs.

That's the plan and the main reason I want to stick with something like Hyper 1. Squatting heavy and running frequently don't blend especially well.

I am aiming to do somewhere around 9:00-10:00 minute miles, so my goals aren't too unrealistic. Running distances has always been a weakness of mine, and I finally took the time to learn proper running form, and I think I can finally get kinda good at it. I just got in from a fast(for me) 3 miles run, and for the first time, I feel GOOD afterwards. Nothing is sore, nothing hurts, and I feel like I could have done another 2 miles easily.

so that being said.

MAY 18th, 2008

AM Workout

3 mile run, fast pace.

[tcoy777]

Originally Posted by justinbass

That's the plan and the main reason I want to stick with something like Hyper 1. Squatting heavy and running frequently don't blend especially well.

I am aiming to do somewhere around 9:00-10:00 minute miles, so my goals aren't too unrealistic. Running distances has always been a weakness of mine, and I finally took the time to learn proper running form, and I think I can finally get kinda good at it. I just got in from a fast(for me) 3 miles run, and for the first time, I feel GOOD afterwards. Nothing is sore, nothing hurts, and I feel like I could have done another 2 miles easily.

so that being said.

MAY 18th, 2008

AM Workout

3 mile run, fast pace.

Nice job. Its days like that make running so addictive. On thing I found to really be of help was to add 1 speed day to my running. Either a tempo run at 5k pace or 1/4 mile intervals at just below 5k pace. Then the rest of the workouts that week go easy. More like 1/2 marathon pace or slower. Then 1 long run at Marathon pace + 30 to 60 sec. The long run should work up to over your goal distance. If your race is sooner then later then you might not have time for this. The speed workouts really helped with building up my lactic threshold.

[Mahler]

Wow, my man. You are kicking some ass.
I went back a few days and discovered the PRs in your deadlifts. Nice going.

You and tcoy777 make me want to get back to some running again. I used to do 2-3 miles about 2-3 times a week.

[justinbass]

Originally Posted by tcoy777

Nice job. Its days like that make running so addictive. On thing I found to really be of help was to add 1 speed day to my running. Either a tempo run at 5k pace or 1/4 mile intervals at just below 5k pace. Then the rest of the workouts that week go easy. More like 1/2 marathon pace or slower. Then 1 long run at Marathon pace + 30 to 60 sec. The long run should work up to over your goal distance. If your race is sooner then later then you might not have time for this. The speed workouts really helped with building up my lactic threshold.

You are the man. Thanks.

Thankfully the run isn't until Sept 21, so I have time to properly prepare for it.

[justinbass]

May 18th, 2008 - PM workout.

Squats
warmup: 10 x 45, 10 x 95, 4 x 135, 2 x 185
3 x 5 x 215(+10 PR!)

Deadlifts
warmup: 2 x 5 x 135, 3 x 185
5 x 225(+10 PR!)
4 x 225
5 x 225


American Kettlebell Swings
16 x 40
10 x 50

HANGING CIRCUMDUCTION (thanks Mahler, these are killer)
6 x BW

Hanging Roll Ups? (a hanging knee raise as high as possible so that I am completely inverted. I have no idea what this is called)
7 x BW

Notes: PRs on both squat and deadlift 5 hours after a run. I couldn't be happier.

[justinbass]

Originally Posted by Mahler

Wow, my man. You are kicking some ass.
I went back a few days and discovered the PRs in your deadlifts. Nice going.

You and tcoy777 make me want to get back to some running again. I used to do 2-3 miles about 2-3 times a week.

And another PR today. I could get used to this.

I want to eventually join the "I weight 180lbs and pull over 400lbs" club. One day.

Why don't you do longer runs anymore?

[liftintexas]

nice jobs on the PR's, man. very good work

is 180 your current weight?

[justinbass]

Originally Posted by liftintexas

is 180 your current weight?

Thanks! I was excited with yesturday's results.

and yeah, 180 is right. I managed to loose 5lbs somehow. I am eating like a horse.

[tcoy777]

man nice workout. PR's are what makes me love lifting heavy. Makes me sad when I am back to the grind of Hyp 3.