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.
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.
"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.
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.
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?
__________________ Completed Programs: NROL Strength Series X 2. Hyp. Series. Current Program: CrossFit-Performance Menu-Strength Work
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.
Quote:
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.
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.
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.
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.
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.
I had a HORRIBLE Migraine headache that took me out yesterday, and I felt glad to make it to the gym today. I wasn't feeling 100% when I got there, but I managed to force out a solid workout nonetheless.
May 21, 2008
Superset with 60 sec rest
Bench Press warmup: 10 x 45, 5 x 95, 3 x 135
3 x 5 x 175 (No one to spot me, so I didn't try to go too heavy.)
Weighted Pullups 4 x +40(+10 PR)
5 x +30
5 x +30
Superset with 60 sec rest
Barbell Shoulder Press (Standing) 4 x 115
5 x 115
3 x 115 and 2 x 115 push press
Seated Cable Row 3 x 7 x 150
Straight sets with 60 second rest
Thrusters 10 x 65
10 x 85(+20 PR)
8 x 95(+30 PR)(wrist started to hurt, so I stopped. I need more wrist flexibility)
L-sit Chin ups 3 x 5
Notes: Those L-sit Pullups were HARD. My core gave out before my arms did. I wish someone had been around to spot me on the Bench presses, 175 felt easy. The thruster PRs count because I have never tried to do more than 65lbs before, but 95 didn't feel heavy, so I feel a little weird calling attention to it. But a PR is a PR I guess. I need to get better wrist flexibility.
Not a crossfit workout. After yesterday's migraine I didn't want to do anything that was going to get the heart rate up too much, so I went for a more traditional day of lifting. Tomorrow is going to be an crossfit workout.
two weeks ago I did 50 burpees in just under 5:00 minutes and it left me on the floor. I can't imagine the hurt that the above workout is going to bring. 150 burpees and 2250m rowing. I'll be thrilled to get it done in 30 minutes.
Holy hell that was hard. The first 1750m of rowing and 25 burpees were easy enough. The 50 burpees were hard. My shoulders and arms were spent during the last 500m of rowing, and the last 75 burpees were done with nothing but willpower. I was dead, and did them 5 at a time. I kept reminding myself, "Okay 65 to go" "45 to go" ect. Sheesh. I started this workout not knowing if I'd be able to do all of the final 75.
Squat warmup: 10x 45, 10 x 96, 5 x 135, 2 x 185
3 x 225
4 x 225(+10 PR)
5 x 185
Bench Press warmup: 10 x 45, 8 x 95, 2 x 135
5 x 185
2 x 5 x 190(+5 PR)
Deadlift warmup: 8 x 135, 3 x 185, 1 x 225
2 x 245(+20 PR)
5 x 225
Notes: Run felt good this morning. Not quite the pace I ran my last 5k, and felt strong the entire time. I am hoping my next 5k sees a nice PR.
245 is heavy. I couldn't get the 3rd try up. Still, felt good to be able to get it up twice.
So I've been busy recently. So no updates. It is time to update the log. I did a 3 mile run in here somewhere, but I can;t remember which day it was.
May 25th, 2008
I forgot to write this one down, so my memory is hazy.
I basically did a bunch of kettlebell swings (46.4lbs), dragon flag declines, back extensions, planks and various situps. I remember really breaking a sweat.
Crossfit WOD (slightly modified for equipment availibility)
Run 1 mile
Two minutes of each: (with no break between exercises) Row(on Concept2 E rower) 30e pound Dumbbell thrusters
20e pound Dumbell Hang cleans
Pull-ups
Burpees
I had to do the run on a treadmill, which I HATE doing. They never feel right.
1 mile - 7:30
Row(on Concept2 E rower) - 26 kcal
30e pound Dumbbell thrusters - 30 or so
20e pound Dumbell Hang cleans - 20
Pull-ups - 18
Burpees - 25
After I finished, I had to lie down for about 5 minutes to recover, then I did a bunch of hanging ab work.
Squat 10 x 45
10 x 95
10 x 135
5 x 185
5 x 205
5 x 205
Deadlift 8 x 135
10 x 135
6 x 185
Thrusters 8 x 95
3 x 7 x 95
Superset with 30 second rests
Back extensions
20, 15, 15
Hanging Knee Tucks 10, 8, 10
Notes: I worked more on form than strength today. My back was tight and a little sore after my previous lower body day, so I took it easy on this workout. Injury prevention is more important that strength gains. This was still a taxing workout. The Hanging Knee tucks are my new favorite ab exercise. they look like this: (some other guy this time) YouTube - Hang Knee Tucks
In teams of four:
One member runs 400m while the rest complete as many reps as possible of one movement. Upon his return the next member runs. Movements continue until everyone has run 400m one time.
Movements:
50 lb Sandbag Sumo Deadlift High Pull
50 lb Sandbag Thruster
Tuck Jumps
Air Squats
group 400m sprint to end it all.
That was an intense 9 minutes. Wow. I used to run the 400m and 400m hurdles, and it felt good to be doing these again. I am going to have to fit some sprint/speed work into my schedule more often.
Broad Jumps 6, 6, 6 (each time I was able to get further than the previous 6)
Sandbag Front Squats (15 second rests)
20 x BW
15 x 25lb
8 x 50
6 x 75
4 x 100
6 tuck jumps
2 minute rest
20 x BW
15 x 25lb
8 x 50
6 x 75 12!!!!!! x 100 - This felt good.
6 tuck jumps
The last week was a good week full of solid workouts. I have been eating well, and resting well. I feel great and poised to make some huge gains.
After this we played a game that is hard to describe in type, but involved 8 minutes of running around carrying sandbags. Very tiring and very fun.
extremely impressive - and you're like the exemplary student for crossfit!
Quote:
Originally Posted by justinbass
The last week was a good week full of solid workouts. I have been eating well, and resting well. I feel great and poised to make some huge gains.
After this we played a game that is hard to describe in type, but involved 8 minutes of running around carrying sandbags. Very tiring and very fun.
congrat on a great week of workouts, man. I bet you will make some great gains.
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