Wednesday April 8, 2009: Sleep 4hrs, nap 20minutes Ouch.
Rest Day!
Thursday April 9, 2009: 7.5hrs sleep
WOD: Complete 5 Rnds for time of
10 Sumo Deadlift High-pulls (55lbs)
20 Box Jumps (20")
20 Kettlebell swings (35lbs)
Time 11:27
Friday April 10, 2009: 6hrs sleep
WOD: 100 burpees for time
First 50 in 2:58 then 100 in 5:50
I did this workout on July 5th, 2009 and did 100 burpees in 8:58.
Burpees are brutal! Give them a try and then tell me if you still don't understand what I do for "cardio".
Satuday April 11, 2009: 7.5hrs sleep
Strength work 11am:
Working towards 1 rep max of the following
Working towards 1 rep max of the following
Back squat: 5x95lbs, 3x115lbs, 2x132lbs, 1x142lbs, 1x147lbs, 152lbs F, 1x 152lbs
Shoulder Press: 5x65lbs, 3x80lbs, 1x88lbs, 1x93, 1x94, 1x94, 94F
Was planning on deadlifting as well but ran out of time so called it a morning.
Back squatting and shoulder press are my two lifts that I have been at a standstill at for some time now. I've back squatted 160lbsx1 before a good 6 months ago now. To be fair to myself this is the 2nd time I've back squatted this year and the first time with squat stands. (without stands someone else racks the weight onto your back and for me it is mentally far more challenging to not walk the weight off the rack yourself.) As for the shoulder press I was having some stiffness in my left thoroacic erectors after the burpees yesterday and my pressing felt off as a result. I've been stuck between 93lbs and 98lbs for a 1 rep max shoulder press since last fall. Again, it seems I'm a head case to get my press into triple digits. Just need to work the press AND back squat a bit more consistently! All in time.
See videos below of my 93lb shoulder press and 152lb back squat.
Run 5pm:
Ran a 0.85 hilly loop in a neighborhood near my apt. Worked on the uphill which is the portion I timed and recovered on the downhill portion. Ran a total of 3 uphill climbs and hit 20 minutes about 30 seconds after the last climb so walked the remainder down with Corey and our dogs.
1st climb: 1st street in 1:30, hit top in 3:43
2nd climb: 1st street in 1:27, hit top in 3:21
3rd climb: 1st street in 1:29, hit top in 3:18
Total distance: 2.25 miles
Sunday April 12, 2009: Sleep 7.5hrs
Rest Day: Hike 2 hrs at Bent Creek Went super slow and feeling very sluggish. The fact that I'm quite dehydrated didn't help matters.
Estimated weekly mileage: 2.25miles
Total estimated mileage 2009: 34.25 miles
You're work outs are a force to be reckoned with. Just reading that made me sleepy! Great job!
ReplyDeleteThis is the first I've heard of CFE. It's an interseting concept. I think the strength training will help in the sprints & shorter distances but not so sure about the longer ones. I'd be very interested to see if you can run PRs after this type of training.
ReplyDeleteDan -
ReplyDeleteLook up this study (Eur J Appl Physiol (2007) 101:419–426 )
The short of it is that a group of cyclists did strength work - their pedal rate at a submax pace was significantly lower after doing max strength leg work.
The greater force they delivered in each pedal stroke resulted in lower stroke rate, great economy at a given (submax) speed.
I'm not aware of any studies like this for runners, but it seems safe to think you could infer from this that strength work will help for running as well.
I have my own complaints about CFE - but the addition of strength work isn't one of them.
Chris,
ReplyDeleteThanks for the article posting.
Dan,
Here is another article posted on the CrossFit Endurance site:
http://crossfitendurance.com/about/articles.php?id=19
The majority of those utilizing the CFE program with great success are the ultra distance individuals. I am not presently interested in the ultra events and want to see how the training transfers with sport specific work. The whole general idea is to increase one's ability to sustain a greater work capacity.
Thanks for following and commenting. I welcome any further questions or discussions.