Posts Tagged ‘CrossFit Endurance’

If this were 2009, I’d be freaking out now and not in a freaky fast way.  Why?  In the first two months of this year I’ve snagged 100 miles running.  50 a month average, with a May marathon – that’s not good.  Or it didn’t used to be.

Miles - Oh My!

Miles – Oh My!

After a running catch up in December, amidst some crappy running conditions from December 18th on (ice/snow) I felt a need to get some strength back.  So enter CrossFit Cornhusker  and my third CrossFit affiliate experience since 2010.  They’ve all been great! The other two are CrossFit Lincoln and Bellevue University.   I’m following the same training approach of my new marathon PR in 2011 – 4:00:16.  Last year I mixed a good amount of body weight, chipper, AMRAP type WODs among my run/swim/bike.  It amounted to about 2 a week.  I decided it was time to ramp up to 3.5 times a week of the full assortment of CrossFit WODs (so hello Oly Lifting, pushing through functional movement and outstanding coaching by Jordan Klasek.)

Results – a mix of miles and WODs (workouts of the day).  So when I look at time, I’m a bit more confident.  My life does not permit 8-14 hours of WODs a week.  My “happy place” is right at 6.

Time - Yes!

Time – Yes!

With that programming time I’m able to crank an occasional average Joe marathon at 40 minutes faster than my late 30’s/ early 40’s self.  Pretty cool.  That’s why I like to think of CrossFit as training for the Average Joe.  I may not reach my Boston Qualifier (BQ), but I’m a lot healthier and able to work training into a real life.   Since my kids swim for Nebraska Aquatics, I decided to ramp up the laps too.  Quick ratio – 1 mile of swimming is equal to 4 miles of running (rough, but it works).   In the first two months of this year right at 50% of my training has been CrossFit/Swimming, 40% running and 10% other (row, walk, little bit of cycling and yes, snow shoveling).

CrossFit + Max life swimming yardage + Quality Running miles =  Average Joe Happy.

Final note, I’ve enjoyed using DailyMiles over the last years.  Another way to see the mix of time/miles is through my trusty Garmin (3rd one at 410) and using the http://connect.garmin.com/calendar  to the max.  Garmin has been slow in adding the trending,  other workouts and analysis to Connect.  What’s there now is solid.  And I salute them!

Image

Two week glance via Garmin Connect Calendar feature.

http://www.crossfitendurance.com/
http://www.crossfit.com/

TJ Murphy

Brian McKenzie and TJ Murphy - CrossFit Endurance!

Some love for CrossFit Endurance.  Running competitor shares and update of T.J. Murphy – 2:28 marathoner and his jump into CrossFit Endurance.  His mentor is Brian McKenzie, founder of CrossFit Endurance.  T.J. began a slow adoption process of CrossFit in 2011 to overcome an aerobic only induced knee injury.  I’m eager to see his results and discoveries.

http://running.competitor.com/2011/01/features/burning-runner-first-steps_20980

 

 

finish line

Racing like Lightning McQueen - Cha Ching!

52 weeks of CrossFit Workouts Of the Day and Triathlon Training.   Add in the P90x round from October of 2009 to January 17 of 2010 and that’s a solid 65 week test of cross training.  The detailed statistics are available in a year end capper.  I also shared some candid results in the “Proof Positive of Training Change after the Tulsa Marathon”.  So there’s been enough summarizing already!

The last five weeks were a true rush of activity – catching up on some cycle, row and swim miles.  I have been ramping up the CrossFit WOD’s in preparation of returning to CrossFit Lincoln (which began last week!).  Through all of that and the normal Christmas – New Year’s activity rush I felt comfortable and strong.

So without further ado – here’s the highlights.

For the next 52 weeks, I’ll pop in a quick blurb from time to time regarding my weekly training.  Feel free to join me on Daily Miles for the weekly logs.  I’ve been looking at a lot, and I mean a lot, of aerobic / anaerobic/ strength training exercises and will be share much more on those in 2011.  So keep your browsers open and check back!

Five Week Stats Day 329 – 365

Week ending 12/19 12/26 1/2 1/9 1/16
Running 11.5 8 16 9.5 17
Walking / Hiking 0 0 0 0 0
Cycling/spinning 21.7 27 33 30.5 88
Swimming .57 .71 3.1 .85 0
Rowing 3.11 0 4.35 .62 3.5
CrossFit WOD’s 3 3 4 2 2
Total miles, Time. Workouts (WODs), Highlights 37 miles
5:13hrs
11WODs
Mix of workouts and CF Whitten
35 miles
4:15 hrs
12WODs
Power Snatch WOD & Workout Mix
62 miles
7:48 hrs
15 WODs
Wrapped up 2010 miles – 3 mi of swim, great spin, CF WODs, 7.35 6 mile run
41 miles 4:19 hrs
10 WODs
CrossFit Luce.
109 miles, 7:27 hrs
11 WODs
Not a mileage hog but all those spin miles add up.  Plus 63 miles on bike on Friday evening into early Saturday
Guy Petruzzelli

CFE propels Ironman

This is one of my top 5 must reads for 2011.

CrossFit / CrossFit Endurance is not for out-of-this-world athletes.  It does help mid pack, grinders achieve results they never imagined possible in this  world.  Its training approaches are what some world class athletes have used.

After being hit by a car in June of 2010, Guy Petruzzelli, a professional triathlete in the Chicago area, made the jump to CrossFit Endurance. Petruzzelli was not only shocked by the rapid recovery he sustained but also improved performance. Petruzzelli is featured in a story on CrossFit Endurance in the February issue of Triathlete Magazine, available on newsstands now. Below Petruzzelli writes about his journey into a brand new approach to multisport fitness.

Read the entire article

Carl Borg shares about his first 100 mile run and role of CrossFit Endurance in helping him attain it!

003: Learning from Experience on Vimeo on Vimeo

via 003: Learning from Experience on Vimeo.

Weekly stats
* Running – 22 miles
* Bike/spinning – 10 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A little over 20 miles of running, 10 mile bike ride and some Crossfit mixed in.  It’s a trend.  Over the next three weeks I’ll nudge the mileage up again – the Crossfit Endurance protocol doesn’t call for that ramp up.

While I think it’s valid I don’t want to pull a Bill Callahan.  That means I don’t want to disrupt all that was a mainstay for good marathon preparation and abandon it for a new program just yet.  Bill Callahan did just that to the Nebraska Cornhusker college football team through 2004 to 2008.  Over 40 years of success was built on smash mouth, physical football, on both offense and defense.  He swept in sweeping changes in 2004 as he replaced a winning coach – those changes included abandoning an option, physical running offense for a finesse “west coast” offense.  While he had a gifted offensive mind, the changes were a flop  during the first losing season in 40 years and eventual exit 4 years later.  Had he worked with what was in place and adapted to the talent on hand, the story may have been different.

So that means I’ll mix in some ramp in mileage every once in awhile and a monthly long run of over 17 miles.

Sunday, Day 50 – Recovery run with the dogs – 4 miles at a nice clip.  8:36, 8:55, 9:05, 8:44 splits.  Followed this up with 100 jump ropes in 2.29 after.

Monday, Day 51 – Crossfit Endurance Workout – 15 minute maximum distance.  Made it 1.92 miles or a 7:50ish pace.  OK, want to crank those out in 7:30.  2.5 miles total running for the day (light total, though intense due to all out effort).  Followed up by Crossfit mainboard Workout Of the Day (WOD) – 20  minutes of overhead squat (OHS), back extensions and knees to elbows.  Made it 5 rounds plus 15 BE.  Drop from 65lbs to 45lbs on OHS.  The OHS really test proper squat form, no shame in scaling down even lower.

Tuesday, Day 52 – Track workout outside plus some metabolic conditioning (a lot of calisthenics for the old school).  Was a chilly night at East High’s track.  And had to compress due to an all city orchestra concert for Rachael.  Anelle and Andi joined in, saw Nelson working with his daughter there too.  Workout was a classic pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200.  Mixed in push ups (30), air squats (20), supermans (15) as well as some burpees (10), jump rope (50) and situps (25) among the intervals – great way to blend the workout!

Wednesday, Day 53 –  Running with a weight vest -14lb load.   A mainstay to build power, been over 15 years since I strapped on ankle weights.  I picked up a 12 – 20 weight vest at Scheels to complete the Crossfit WOD – “Murph”.  I think the greek word for miserable must be murph!  This WOD involves 1 mile run with weighted vest, 100 pull ups (good portion jump), 200 push ups (160 strict, 40 w/ knee), 300 air squats (best form yet, full heel push and buns below knee and behind toes), followed by another 1 mile run.  I broke the pull/push/squats  into 5 sets. Push ups were biggest struggle.  The net result was 65 minutes of sheer intensity – would have been much easier to crank out a 10k run or 12 mile bike! 😉

Thursday, Day 54 – The first 60 degree plus day in the heartland of America (Nebraska) shouted out for something fun.  So took a 10 mile bike ride in 48 minutes on the trusty tank (Specialized Crossroads Hybrid, circa 1999).  Was fun and incorporated the CF Endurance intervals on 2 of the miles.  Still at 12.5 mph – even on the old tank would like to be at 13 -14 mph average.

Friday, Day 55 – 8k run per CF Endurance (85% effort) – the 60 degree day is history, snow’s coming in!  Ah Spring in Nebraska, so fleeting and manic.  Cranked this out with the dogs.  Then the CF Endurance anaerobic recovery workout with a little spice at the Y.  3 rounds. 7 reps (bench 135, Milt press 85, pull up, DB swings 30lb) & 15 rep (wall ball 4 kilo, ghd back, inclined sit-up, calf raise 135).

Saturday, Day 56 –  4.2 mile run, later in the morning, with Heidi.  It was too icy early on, so waited for best time to go freeze one last time (I hope!).  Not a long run in the cards, will get a longer one for day 57.

So ends Week 8 of Crossfit + Triathlon training.  Plan some early week running miles, a bit more swimming and hopefully a visit to our Lincoln Crossfit Affiliate.  This also caps week 21 of cross training (13 weeks of P90x and 8 of Crossfit mix).  I can feel and see the difference.  The results will hopefully begin in 3 weeks at the first 10k of the season and throughout the year.

Weekly stats
* Running – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Another week of 24 running miles, some bike and swim to pitch in to the “total” as well.  Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light!  The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track.  Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error!  I’m also having fun working in jump rope with the kids – they totally own me.  I’ve Google and found as many fun jump rope routines as possible.

Though the Crossfit WOD’s were only 3 this week, two of those were tough.  The nasty one in particular was a 1

Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo.  2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)

Monday, Day 44 – This WOD had me saying – ouch, why me!  After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each!  The load was 65lb for the front squat and I used some  jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch!  I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.

Tuesday, Day 45 –  No track but still some sprints.  Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end

Wednesday, Day 46 –  10k run + WOD!  Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60.  The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down

Thursday, Day 47 – REST Day

CrossFit Endurance

CrossFit Endurance

Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6.  A great resource for runners, swimmers, cyclists — including a picture link here!

Saturday, Day 49 –  Ran 12 miles at up tempo – 9:34 pace.  Solo this week since I slept in and missed the YMCA gang.  Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels.  Windy day made the 38 degrees feel chillier.   To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).