I really have to go through the workouts on the
Crossfit site and make a short list of the ones I'd like (for lack of a
better term) to do.
(thankfully I found a list of body weight only and a full list of the named WODs).
The WODs on the site are either out of my league most of the time or require equipment I don't have at the Y.
Granted
today I did the sensible thing an practiced what we learned on
Wednesday. I did the warmup some hang power clean with some weight (I
think around 50lbs) which is way different than with just the bar like
in practice. Then I did some front squats with 95lbs (3 rounds of 7
reps) tried to be explosive. Was going to try some Thrusters but I was
in the squat rack and I'm too tall, the bar would hit the top of the
rack, so I bailed.
Then I did some jump rope to practice my
double-unders. I'm not very good at it, but I'm getting better, I can
to 3 in a row now! Yay me!
I've
notice some very incremental improvements, my lower back is getting
stronger, hip extensions are getting easier, the shoulders are a bit
more flexible, I was able to do some over head squats during warm up
with a broomstick, and my form held together (mostly), so there is
progress.
But if this is really going to make a difference I
need to feel nauseous at the end, like I did Tuesday. Eventually that
will fade as I get used to the effort, but for now, that's my indicator
of a successful workout, and I didn't get that today.
Tomorrow. Maybe I'll do Chelsea or Cindy and see how that goes.
Friday 29 April 2011
Wednesday 27 April 2011
The challenges of Crossfit on your own.
Figuring out what to do is a big challenge.
As I mentioned earlier, on the Crossfit Endurance site, they let you choose between the CFE site's strength and conditioning WOD or the Crossfit main site WOD (which is confusing because the schedules don't mesh and sometime one is a rest day and not the other).
Like today for instance.
As I try to figure out what my workout for tomorrow will be the CFE WOD is:
-Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running. (ok fine, I like jump rope)
-5 to 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between. (I have no interest in being able to do a "wall walk", have you seen this nonsense? http://www.youtube.com/v/yUo-asOvuGk&hl ... fs=1&rel=0)
-Rest 3 min (ok fine, I like rest)
-Kettle Bell Snatch+Overhead Squat+Sotts press+Turkish get up: 3+3+3+3 x 3 sets 1.5pood/1 pood (haven't done kettle bell yet) use a single kettle Bell, Unbroken on the right and left side. Set bell down between sets if needed.
So maybe I'll do the CF main site WOD, let have a look...
Rest day. (Great.)
I guess I'll come up with something of my own, or find an older workout that I've learned all the exercises for.
Times like now it's so tempting to say: I'll just go for a run!
As I mentioned earlier, on the Crossfit Endurance site, they let you choose between the CFE site's strength and conditioning WOD or the Crossfit main site WOD (which is confusing because the schedules don't mesh and sometime one is a rest day and not the other).
Like today for instance.
As I try to figure out what my workout for tomorrow will be the CFE WOD is:
-Jump Rope Barefoot 10 min., mixing in variables of DU’s, Cross Overs, single foot, running. (ok fine, I like jump rope)
-5 to 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between. (I have no interest in being able to do a "wall walk", have you seen this nonsense? http://www.youtube.com/v/yUo-asOvuGk&hl ... fs=1&rel=0)
-Rest 3 min (ok fine, I like rest)
-Kettle Bell Snatch+Overhead Squat+Sotts press+Turkish get up: 3+3+3+3 x 3 sets 1.5pood/1 pood (haven't done kettle bell yet) use a single kettle Bell, Unbroken on the right and left side. Set bell down between sets if needed.
So maybe I'll do the CF main site WOD, let have a look...
Rest day. (Great.)
I guess I'll come up with something of my own, or find an older workout that I've learned all the exercises for.
Times like now it's so tempting to say: I'll just go for a run!
Crossfit log for Wednesday, April 27th
Today was class day:
As mentioned above we learned Thrusters, Sumo Dead-lift High Pull and Over head squats.
That'll take care of the S&C WOD (Strength & Conditioning Workout Of the Day)
At lunch today, the CFE (or Endurance) WOD is:
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
As mentioned above we learned Thrusters, Sumo Dead-lift High Pull and Over head squats.
That'll take care of the S&C WOD (Strength & Conditioning Workout Of the Day)
At lunch today, the CFE (or Endurance) WOD is:
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Learning about Crossfit
It all seems very random right now, I'm still sorting it all out in my own head.
So, if I follow Crossfit Endurance, basically you do what ever the posted WOD is. They even let you choose between the CFE site's S&C WOD or the CF main site WOD (which is confusing because the schedules don't mesh and sometime one is a rest day and not the other). then 3 hours earlier or later (usually later) you do the CFE WOD, for whichever event you are training for (swim/bike/run/row).
For the S&C WODs, the warm up is about 15min, and the workout can be as short as 4 or 5 minutes, upto, the longest I've seen is 20 min, but that's extremely rare. Usually is "for time", so the faster you get through it the shorter it is. Often its AMRAP (as many rounds/reps as possible) in give time, typically 4 to 7 minutes.
The endurance WODs are usually one Time Trial or Tempo and one interval session per week. Although they post CFE WODs on a 3 on/1 off schedule, I'm pretty sure that's for Triathletes who are training more than one sport and do up to 6 CFE WODs per week.
The only training schedule I've found is for a half marathon and it has a basic weekly format of:
Sunday : tempo (30 minutes) or 5km TT
Monday : Crossfit
Tuesday : Crossfit
Wednesday: Rest
Thursday : Crossfit
Friday : Crossfit + interval 9 rounds 1 min on; 1 min off
Saturday: Rest
So I'm doing 2 sometimes 3 runs per week, all short and intense (like the Tabata run 4 min wu, 4 minutes of 20 sec all out, 10 full rest x 8 @ 12% incline @ 4:45/km, 4 min cd,=12 minutes of vomit inducing fun) and that's it.
As I learn more I'll post about it.
So, if I follow Crossfit Endurance, basically you do what ever the posted WOD is. They even let you choose between the CFE site's S&C WOD or the CF main site WOD (which is confusing because the schedules don't mesh and sometime one is a rest day and not the other). then 3 hours earlier or later (usually later) you do the CFE WOD, for whichever event you are training for (swim/bike/run/row).
For the S&C WODs, the warm up is about 15min, and the workout can be as short as 4 or 5 minutes, upto, the longest I've seen is 20 min, but that's extremely rare. Usually is "for time", so the faster you get through it the shorter it is. Often its AMRAP (as many rounds/reps as possible) in give time, typically 4 to 7 minutes.
The endurance WODs are usually one Time Trial or Tempo and one interval session per week. Although they post CFE WODs on a 3 on/1 off schedule, I'm pretty sure that's for Triathletes who are training more than one sport and do up to 6 CFE WODs per week.
The only training schedule I've found is for a half marathon and it has a basic weekly format of:
Sunday : tempo (30 minutes) or 5km TT
Monday : Crossfit
Tuesday : Crossfit
Wednesday: Rest
Thursday : Crossfit
Friday : Crossfit + interval 9 rounds 1 min on; 1 min off
Saturday: Rest
So I'm doing 2 sometimes 3 runs per week, all short and intense (like the Tabata run 4 min wu, 4 minutes of 20 sec all out, 10 full rest x 8 @ 12% incline @ 4:45/km, 4 min cd,=12 minutes of vomit inducing fun) and that's it.
As I learn more I'll post about it.
Tuesday 26 April 2011
Crossfit log for Tuesday, April 26th
WOD on CrossfitEndurance.com was
For Time:
21 – 15 – 9
Chest to Bar Pull ups
Ring Push ups
Front Squats @ 135/95
The squat racks were being used so I grabbed the heaviest bar on the rack (57.5lbs) and two round dumbbells (as opposed to hex shaped) instead of rings and since I can't do Chest to bar, I set up next to the pull-down machine which I set to 115lbs.
I felt guilty for using so little weight (I figure I should try and get as close to my body weight on the pull down to simulate a pull up, and the front squat only 57.5, but I'm sure glad I did. It was brutal. I had to stop many times and I was nauseated for an hour after the workout. I'm glad I didn't have anyone to race against, because I'm sure I would've tossed my cookies.
For Time:
21 – 15 – 9
Chest to Bar Pull ups
Ring Push ups
Front Squats @ 135/95
The squat racks were being used so I grabbed the heaviest bar on the rack (57.5lbs) and two round dumbbells (as opposed to hex shaped) instead of rings and since I can't do Chest to bar, I set up next to the pull-down machine which I set to 115lbs.
I felt guilty for using so little weight (I figure I should try and get as close to my body weight on the pull down to simulate a pull up, and the front squat only 57.5, but I'm sure glad I did. It was brutal. I had to stop many times and I was nauseated for an hour after the workout. I'm glad I didn't have anyone to race against, because I'm sure I would've tossed my cookies.
My Crossfit Adventure begins
Given my lack of time, overall body strength and
flexibility, my poor posture, my focus on shorter distances, and
despite all these, my persistent desire to improve, I have decided to
try Crossfit Endurance to train for my running events for the next
season.
Here's what I've learned so far.
-I have serious flexibility issues, worse than I thought especially in the shoulders and hips.
-I have a weak back.
-I will benefit tremendously from CF in overall fitness, and mid-line stability and strength which will help my running in the long run.
-I love running more than CF.
I may have to add yoga to the mix to address my lack of flexibility.
The distinction I'm finding myself make is that most of the people in CF, that is their sport. For me running and triathlon are my sports and CF is just a training tool.
Other than the "9 foundational movements" and some plyometrics they do, I don't see my self getting "in to it" to deeply. Which makes it hard to do the posted WODs (workout of the day). I may have to design my own which focus on the basics.
I'm still at firmly in the learning stages of CF. So far in my once a week intro course, we've covered: burpees, push-ups, air squat, shoulder press, push press, push jerk, power clean and front squat.
This week we added Thrusters, Sumo Dead-lift High Pull and Over head squats (which I lack the shoulder flexibility to do properly). No weight, just technique. I'll definitely be scaling.
It's all very high level, but it's definitely helping.
I'm better at some things than other, and as I mentioned, it is really making my weaknesses stand out (which is good, so I know where I need to work)!!!
Here's what I've learned so far.
-I have serious flexibility issues, worse than I thought especially in the shoulders and hips.
-I have a weak back.
-I will benefit tremendously from CF in overall fitness, and mid-line stability and strength which will help my running in the long run.
-I love running more than CF.
I may have to add yoga to the mix to address my lack of flexibility.
The distinction I'm finding myself make is that most of the people in CF, that is their sport. For me running and triathlon are my sports and CF is just a training tool.
Other than the "9 foundational movements" and some plyometrics they do, I don't see my self getting "in to it" to deeply. Which makes it hard to do the posted WODs (workout of the day). I may have to design my own which focus on the basics.
I'm still at firmly in the learning stages of CF. So far in my once a week intro course, we've covered: burpees, push-ups, air squat, shoulder press, push press, push jerk, power clean and front squat.
This week we added Thrusters, Sumo Dead-lift High Pull and Over head squats (which I lack the shoulder flexibility to do properly). No weight, just technique. I'll definitely be scaling.
It's all very high level, but it's definitely helping.
I'm better at some things than other, and as I mentioned, it is really making my weaknesses stand out (which is good, so I know where I need to work)!!!
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