I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.
I also have registered for the CF Endurance program in May. So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.
Warm-up Specific to Running
|4 x 20m Ball of foot hops w/ forward lean
|4 x 25 each side – Wall Drill
|4 x 15 each side – Alternating Foot Pull – Forward Lunge
|Running Practical Application
|4 x :30sec on, :60sec off @ 94-96 cadence
|1 x 3 min @ 92 cadence
|:30sec on :30sec off – Hollow Rock
3 rounds (no time limit) [Prep Phase]
5 pull-ups (assisted or otherwise) or upward rows
10 push-ups (use a wall-pushup if you need to)
1 min. hollow rock holds
10 x (50 m run, walk 50 m back)
Hollow body progression Part 1 Part 2
CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way. You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.
Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy. When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three). Name them and tame them.
- Aim for the time target. Keep the power in the workout by not taking too long to complete it.
- Measure your progress over time by record your results and reflecting on your progress. Consistency should yield an increase in your overall fitness level.
- Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.
Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.
3 rounds for time (target time < 15 minutes):
- Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
- 10-20 squats (target <1 min)
- push press (5-10 kg.) (10-25-lb.), 10-15 reps
*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.
Youtube scaling example.
Substitute for run: row 500 meters.
More on the Push Press:
Correcting the Finish – including a practice drill for opening shoulders
Push Press, slow motion
A mere 10 days from now, I will attend an advanced CrossFit Coaching Course. Even though I’m not as fit and trim as I want to be – strike that, WILL BE next year (i’ve been torturing myself with constant criticism, but I digress). From now until then, as an experiment, I will post some Workout programming. Please play along at home, give me feedback and help me improve. These are “on-ramp” workouts, not “fire-breathers” so don’t freak out. I’m including a “stupid small” starter to get you into the flow.
3 rounds for time:
Post time to comments.
“Stupid small starter”: I can Just Do One and Declare Victory.
1 burpee, 1 squat, and 1 sit-up.
Instructions and Videos to help you be safe and get stronger:
Tips for good burpees (as if there is such a thing).
Improve your squat.
Sit-ups (or why I use an Ab-Mat).