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CrossFit WOD (Page 17)
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 2008-09-03 9:44 AM in reply to: #1369702 |
Extreme Veteran  339   Tucson, AZ |  Subject: RE: CrossFit WODBeginning CFE/CF WOD's in prep for early Dec Marathon...I have trepidation going with this method as I've not met others that have proven it effective. With that said, I need to believe in the method and work it through to the end...so, this morning, Tabata run (12% incline; 30 secs slower than 5K pace) 8 rounds/4mins .37mi covered (run distance per nike+) Tonight, will make up yesterday's WOD. I'll run my workouts a day following the post date, so that I can plan more efficiently, i.e. run before WOD or after. |
| 2008-09-03 3:59 PM in reply to: #1645842 |
Elite 2608  Denver, Colorado | Subject: RE: CrossFit WOD oldpueblotriguy - 2008-09-03 9:44 AM Beginning CFE/CF WOD's in prep for early Dec Marathon...I have trepidation going with this method as I've not met others that have proven it effective. With that said, I need to believe in the method and work it through to the end...so, this morning, Tabata run (12% incline; 30 secs slower than 5K pace) 8 rounds/4mins .37mi covered (run distance per nike+) Tonight, will make up yesterday's WOD. I'll run my workouts a day following the post date, so that I can plan more efficiently, i.e. run before WOD or after. I'm doing the Disney Marathon in January so I just checked out the CFE site. Very interesting indeed. As I understand it, and please correct me if I'm wrong, you just do the CFE WOD along with the main site WOD and this should prepare you for any endurance event. Will it work? To a point, yes. I tend to believe, based on some reading I've done and my own training, that cranking up intensity is better than doing the HR zone training and "building a base" with lots of long, slow sessions. The research that Tabata did showed that anaerobic training not only improved anaerobic endurance but also improved aerobic endurance as well, with no aerobic training. However, and this is a big however, I would not give up the long run simply because you need to condition your body to literally go the distance and take the pounding of running 26.2 miles. Here's a guy who used something somewhat similar to prepare for a marathon. He used kettlebell training. As he said, the training gave him enough conditioning, but he wished he;d done more running to condition his body for all that running. http://www.powerathletesmag.com/pages/kbsmarathons.htm |
 2008-09-04 10:17 AM in reply to: #1369702 |
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| 2008-09-04 10:48 AM in reply to: #1649016 |
| Master 2379 Alpharetta, GA | Subject: RE: CrossFit WOD lvthgme - 2008-09-04 11:17 AM CF today: 5 X 3 squats. 110, 115, 120, 125, 130 (PR!). Then Phil thought we should do some tabatas (running). So ... we set the treadmills at 12% incline, then I set mine at 6.0 mph and we did 8 sets of 20 seconds on, 20 seconds off. YOWSA! Then spin, then I ran a mile PAIN FREE AGAIN. GREAT day. =)
Edited by LHablas 2008-09-04 11:00 AM |
| 2008-09-04 10:49 AM in reply to: #1649123 |
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| 2008-09-04 1:52 PM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD MiketheBear...interesting read, any idea of the results of the author's Philly Marathon, using the modified approach. Just not certain if I need to be doing the long run, every week? Yesterday, Tabata treadmill run in the AM, Tuesday's WOD in the PM...5x3 Push Jerk..80/120/140/150/160 (2reps failed 3rd) Tonight 5x3 Back Squats, will have to hit LA Fitness as Anytime does not have a squat/power rack, only db's and a smith machine. |
| 2008-09-04 10:32 PM in reply to: #1649870 |
| Elite 2608 Denver, Colorado | Subject: RE: CrossFit WOD oldpueblotriguy - 2008-09-04 1:52 PM MiketheBear...interesting read, any idea of the results of the author's Philly Marathon, using the modified approach. Just not certain if I need to be doing the long run, every week? Yesterday, Tabata treadmill run in the AM, Tuesday's WOD in the PM...5x3 Push Jerk..80/120/140/150/160 (2reps failed 3rd) Tonight 5x3 Back Squats, will have to hit LA Fitness as Anytime does not have a squat/power rack, only db's and a smith machine. He never followed up on that article so I'm not even sure that he ran the second marathon. |
| 2008-09-05 12:00 AM in reply to: #1651758 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD MikeTheBear - 2008-09-04 8:32 PM oldpueblotriguy - 2008-09-04 1:52 PM MiketheBear...interesting read, any idea of the results of the author's Philly Marathon, using the modified approach. Just not certain if I need to be doing the long run, every week? Yesterday, Tabata treadmill run in the AM, Tuesday's WOD in the PM...5x3 Push Jerk..80/120/140/150/160 (2reps failed 3rd) Tonight 5x3 Back Squats, will have to hit LA Fitness as Anytime does not have a squat/power rack, only db's and a smith machine. He never followed up on that article so I'm not even sure that he ran the second marathon. I've been keeping tabs on the CFE website for a bit now and reading up on it, it's still a bit of an unknown but here is what my observations have been so far. I can't actually recall seeing a anyone who was new to endurance events who did really well on the program. However, people with significant experience with endurance events seem to do very well with it and there seems to be a lot of them who have been able to cut their training time/milage way down for CFE and still get the same if not better results. I suspect this is because the CFE WOD does a great job of building aerobic endurance, however, your legs still need to be able to take the abuse and do the miles. A new person who has never had the experience of going long just won't be able to take it very well, their legs won't handle it. An experienced athlete on the other hand has been previously conditioned for the distance, their legs know what it feels like and have been adapted to it in the past. The CFE WOD will give them enough miles to maintain that (they do occasionally go long, I've seen a 13.1 miler pop up once ever couple weeks) while building up a huge aerobic engine. As for how you are supposed to use the site, it is designed to be used in conjunction with the regular WOD. If you are training for a single event, like a marathon, it is recommended that you do 3-4 CFE workouts per week in that event. If you are training for multisport, like a triathlon, it is recommended you do 2 CFE workouts per week per sport - 1 of which should be one of their short interval workouts and 1 should be a tempo workout. |
| 2008-09-05 12:01 AM in reply to: #1369702 |
| Expert 974 Encinitas | Subject: RE: CrossFit WOD As for my workouts, today I did nasty girls: 3 rounds of 50 squats 7 muscle-ups 10 hang power cleans @ 135lbs time 13:13 |
| 2008-09-05 12:02 AM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD 5x3 back squats using the much hated smith (only means available for the time I had) 210/230/250/260/270 |
| 2008-09-06 3:17 PM in reply to: #1369702 |
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| 2008-09-06 7:49 PM in reply to: #1655247 |
| Master 2379 Alpharetta, GA | Subject: RE: CrossFit WOD lvthgme - 2008-09-06 4:17 PM BANNER DAY!!!! =) CF total today. Haven't since April when my total was 360. Today was freakin 420!!!! PRed on all three! Squat PR today of 145 (previous 130). where the hell's that bowing guy? |
nice work!| 2008-09-09 8:18 AM in reply to: #1369702 |
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| 2008-09-09 11:18 AM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 205 lbs Bench press: 175 lbs Clean: 95 lbs --- Followed by 13 ankles-to-the-bar. I am thoroughly destroyed. Awesome workout. I didn't go for time. I was also indoctrinating my friend Ann to crossfit. ------ Question: Do we have to do squat cleans or is it a power clean? |
| 2008-09-09 11:20 AM in reply to: #1661242 |
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| 2008-09-09 12:14 PM in reply to: #1661249 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD lvthgme - 2008-09-09 12:20 PM berlinsd - 2008-09-09 11:18 AM "Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 205 lbs Bench press: 175 lbs Clean: 95 lbs --- Followed by 13 ankles-to-the-bar. I am thoroughly destroyed. Awesome workout. I didn't go for time. I was also indoctrinating my friend Ann to crossfit. ------ Question: Do we have to do squat cleans or is it a power clean? Awww...Linda was one of my first. I need to do that one again soon. =) I watched my friend go first...and was scared. Rightly so. =) Nice job, Yo! Now, are ankles to bar more difficult or are knees to elbow? I doubt I can do either, but I KNOW I can't do KTE. =) Nice work!!! Also, 2 bonus points for the indoctrination. =) Ankles-to-the-bar adds another dimension to the k2e. You just bring your feet up that much higher. I've got 2 new crossfitters this week. I'm at 3 for course! It's so exciting. The fever is catching on. |
| 2008-09-10 7:28 AM in reply to: #1369702 |
| Master 2379 Alpharetta, GA | Subject: RE: CrossFit WOD "Fight Gone Bad" (modified just a bit, according to our dungeon master) 1 Burpee (reps) repeat 3x |
| 2008-09-10 9:44 AM in reply to: #1369702 |
| Extreme Veteran 339 Tucson, AZ | Subject: RE: CrossFit WOD |
| 2008-09-10 10:05 AM in reply to: #1369702 |
Master 1978 Chelmsford, Massachusetts | Subject: RE: CrossFit WOD I did LINDA last night. UGH. I made one small modification since tonight is heavy legs night AND I have to run. I just used hang power cleans instead of squat cleans. Deadlift - 225lb Total time for 10-9-8-7-6-5-4-3-2-1 reps - 18:13 I don't think it's a PR, but it was good...I used good form (except maybe for my last few DLs) and I went sub 20. I wasn't sure I would since it's been a while since Linda has kicked my butt. |
| 2008-09-10 12:04 PM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD Fight Gone Bad today. The SDHP's killed me. The weight was low, but I really felt the soreness from yesterday's Linda. I have a kickin' partner now. She wanted to match me rep-for-rep (scaled weight). She used to row crew and was a beast on the Concept II. On the last round, box jumps, I stopped for a moment and she called me out. I did some ankles-to-the-bar when I was done, then some treadmill tabatas. I am in horrible discomfort right now. I think it's in a good way, but it's hard to focus in class. |
| 2008-09-10 7:50 PM in reply to: #1369702 |
Champion 7136 Knoxville area | Subject: RE: CrossFit WOD today's wod... Five rounds for max reps of: (Weigh in at 177lbs, scaled to an even 180lbs) Scaled, added 25lb dumbell to Pull-ups (non-kipping, dead hang) Round1 - 15, 11, 45 Round2 - 12, 9, 40 Round3 - 11, 8, 40 Round4 - 10, 7, 35 Round5 - 8, 7, 13 @$$ to Ankles... absolutely burned out. Was a chore to drive home.
This morning did CFE workout from yesterday. 20miles on stationary bike (Too dark to ride my s32 safely around town) @ random incline and level 11. Total Time - 1:13:35 |
| 2008-09-11 8:12 AM in reply to: #1369702 |
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| 2008-09-11 10:39 AM in reply to: #1369702 |
| Expert 882 Fort Bragg | Subject: RE: CrossFit WOD I'm still in pain from Linda followed by Fight Gone Bad. I felt horrible yesterday. Today is my rest day but I'm going to run a couple of miles. I got my new Newtons and want to give them a try! |
| 2008-09-11 5:02 PM in reply to: #1369702 |
| Champion 7136 Knoxville area | Subject: RE: CrossFit WOD So what did everybody pick for todays WOD?
Ended up doing Griff after yesterdays brutality, i figured a nice run would be good for the legs... uhgg.. Time suffered bigtime for that. 800m sprint 400m reverse 800m sprint 400m reverse Total: 13:32 In no way a PR... but I was content with it considering my thighs never stopped burning |
| 2008-09-12 8:28 AM in reply to: #1668769 |
| Subject: ... This user's post has been ignored. |
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