CrossFit WOD (Page 30)

It's been a LONG time since I've posted here, but let me be one who says "YES, CF and CFE totally work to improve endurance".  I could go on and on forever about how CF and CFE impacted my tri and running performance. 

I will say though, that doing CF and CFE greatly improved my performances both speedwise and endurancewise.  I guess my two biggest points would be...

1.  Went from a 12 hour IM to a 10 hour IM in a year with just simply adding CF to my IM training plan.  No other differences.

2.  Finished a 100-mile run in the top 10% with just a marathon as my longest training run within the 12-week training plan (did a 50 miler about 18 weeks before the 100) and CF every day.

OK, the second reason I'm here today...
I came upon this on the CF site today, and it led me via a link to the CFLUMBERJACK site.  Lumberjack is the Fort Hood affiliate.

Call To Action

9 Comments 20 November 2009

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

I just started getting into the CF and CFE workouts. I have a marathon I'd like to do in May and have been thinking of switching from the standard 18 week LSD training plans to implementing CF and CFE to see if there will be a difference in speed and/or recovery and injury prevention. I get injured every time I ramp up speed and distance. Does anyone know if there is a specific CFE plan to follow for a marathon?

From the little I have read in the forums, and looking at the available videos, you're supposed to do either the main site CF or the CFE S&C workouts 4-5x a week, then supplement your sport of choice from the CFE site, correct? I have seen interval and tempo runs so far. Do they have a plan to incorporate ANY LSD runs at all to train for a marathon? If anyone knows, please advise. I probably should start this program ASAP in order to be ready by May. Thanks for any replies and sorry, I'm a newbie to CF, but so far, I LOVE IT!!

BTW, I plan on going to the CFE certification in my area. Unfortunately, the earliest one is too late if I want to do the May marathon. I'm hoping I can figure this out on my own first and hone my skill base after the cert.

Thanks Joe, for your input to my question. I continue to search the forums and read the journals for more marathon instruction or detail. It seems you are right, I don't see anything like the traditional LSD runs each week building then cutting back etc, nor any mid week mileage either. I just can't wrap my head around that fact that not preparing with 18-20 mile runs will work! It blows everything I thought I knew about marathon training right out of the water. You would think even a three hour run would help prepare you mentally for the challenge. But who wants to put that kind of mileage on already tired feet if it's unnecessary? Not me! I love the idea of short intense training, I just hope it's enough to get me thru 4+ hours of running! I'm going to give it a try, however, I might sneak in some 3+ hour runs once in a while, just for peace of mind. It sure would be nice to be able to run a race injury free for a change!

Sure thing!

WOD:

Shovel your driveway for time.

Post total time taken, depth of snow and dimensions of driveway to comments.

If you do not have a driveway to shovel, shovel your neighbor's. If they ask why you are doing it, simply state you are a good neighbor and kindly ask them to 'time' you.

Alternatively you may use the following bodyweight WOD:

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

Scaling Options:

L1 - Use a snowblower, you then must perform the bodyweight WOD