Recently, a BTer brought up a question about CrossFit conflicting with triathlon training. I want to address that before we begin.
First and foremost, we are TRIATHLETES. CrossFit will be a supplemental training regimen that will hopefully help us gain speed, fitness, and endurance all at the same time. But we must remember, triathlon training comes first.
Let me explain. For instance, once in a while, the CrossFit Workout Of The Day will be "run 5K". If you are scheduled to do a LSD run that day, running a 5K all out for time would be inappropriate. Another example would be race day. If you are scheduled to run a 5K race on Saturday and the WOD on Friday is "run 5K", then obviously, you'd substitute another workout on Friday.
Unfortunately, I can't really post a "if you can't do this workout today, do this instead" thing every day, because it would likely apply to only some people who can't do the WOD, but not others...too many choices! But once we get more into the program you will start to know what workouts target each area of the body and you'll be able to do your own substitution. A good rule of thumb for substitutions is...do two sets of Tabatas. Usually pushups and situps are good. What is a Tabata? Work 20sec, rest 10sec...8 times in a row. 8 sets in 4 minutes x 2 different exercises = 16 minutes of craziness. Max reps on each set. When you're done you'll be mopping the sweat off the floor.
We want to follow the CrossFit program as closely as possible, but we will always defer to the bigger picture...and that bigger picture is triathlon. Whether you're training for your first sprint, or your tenth Ironman, this program will help you gain more fitness. That's our goal with CrossFit...but we'll always make sure tri training is foremost.
Only four days left before we start the WOD's! Get ready everyone!
PS - I will be on a cruise from TH080103 thru SU080106 but will try my hardest to post here every day. If I can't, I will leave it up to you to check out crossfit.com and get the WOD on your own. Try your best to scale the workout yourself, or do a simplefit.org workout instead.
20071220
What to expect on January 1, 2008
On January 1, 2008 (TU080101), I will put up the first WOD. I wanted to make sure I was clear on how we'll be setting up our challenge and mentoring program.
First, I will post a workout of the day (WOD) as it is Rx'd on the CrossFit website. Under that, I'll post suggestions on how to scale it down. If BrandX has a scaled workout posted that day, I'll copy that as well. For the beginners, I'm gonna post a simplefit.org workout for the first two weeks. This will give you enough time to get used to the format of circuit training and the intensity with which you'll be working in the future. CrossFit's schedule is three days on, one day off. That's the schedule we'll be using as well.
January will be a base-building month. Not just physically, but mentally as well. There will be a lot of questions and I want you all to ask those questions. It will help to keep you knowledgeable. This stuff can get confusing sometimes, so questions are definitely welcome!
Also, for January, we're gonna do a little challenge. All my mentees will be able to participate, it is NOT an advanced challenge...so all beginners will be able to handle it, and it'll be a good motivator. It's called the "Lose the Love Handles Challenge". Here are the specs...there are only a few. Number one...good nutrition. You don't have to use a specific split of protein/carbs/fat just yet, but I want you to concentrate on clean eating and cutting your carbs and fat by at least 15% during January. Number two...twice a day for four days a week (you choose the times and the days), do the following workout. 20 low to high woodchoppers (you can google this exercise or just ask me how to do it) on each side, 20 side bends on each side, and 20 of any crunch that involves the obliques. If you want to do bicycles, do 20...if you do oblique crunches, it's 20 on each side. OK, that's it.
Now that I've blabbed enough, here's what a sample day will look like...
TU080101
Full workout -
"Fran"
3 rounds, for time, of:
95lb thruster
Pullups
Scaled -
Use 1/2, 1/3, or 1/4 bodyweight for thrusters, using dumbbells if needed
Use pulldowns at 1/2 bodyweight instead of pullups
Beginner -
5 rounds, for time, of:
2 pullups
10 pushups
6 squats
First, I will post a workout of the day (WOD) as it is Rx'd on the CrossFit website. Under that, I'll post suggestions on how to scale it down. If BrandX has a scaled workout posted that day, I'll copy that as well. For the beginners, I'm gonna post a simplefit.org workout for the first two weeks. This will give you enough time to get used to the format of circuit training and the intensity with which you'll be working in the future. CrossFit's schedule is three days on, one day off. That's the schedule we'll be using as well.
January will be a base-building month. Not just physically, but mentally as well. There will be a lot of questions and I want you all to ask those questions. It will help to keep you knowledgeable. This stuff can get confusing sometimes, so questions are definitely welcome!
Also, for January, we're gonna do a little challenge. All my mentees will be able to participate, it is NOT an advanced challenge...so all beginners will be able to handle it, and it'll be a good motivator. It's called the "Lose the Love Handles Challenge". Here are the specs...there are only a few. Number one...good nutrition. You don't have to use a specific split of protein/carbs/fat just yet, but I want you to concentrate on clean eating and cutting your carbs and fat by at least 15% during January. Number two...twice a day for four days a week (you choose the times and the days), do the following workout. 20 low to high woodchoppers (you can google this exercise or just ask me how to do it) on each side, 20 side bends on each side, and 20 of any crunch that involves the obliques. If you want to do bicycles, do 20...if you do oblique crunches, it's 20 on each side. OK, that's it.
Now that I've blabbed enough, here's what a sample day will look like...
TU080101
Full workout -
"Fran"
3 rounds, for time, of:
95lb thruster
Pullups
Scaled -
Use 1/2, 1/3, or 1/4 bodyweight for thrusters, using dumbbells if needed
Use pulldowns at 1/2 bodyweight instead of pullups
Beginner -
5 rounds, for time, of:
2 pullups
10 pushups
6 squats
20071217
In The Beginning...
...Q decided to make up a blog strictly for posting CrossFit progress. Starting on January 1, 2008, this space will be reserved for a brief description of the workout of the day, my results, and a message for my CF mentees from BT. Feel free to post comments and totals to the comments at the bottom of the page. Check this space every day for inspiration, CrossFit advice, and to see what's in store for the week.
My first bit of inspiration will be my before/after pics from September 2007 and December 2007...showing the effects that proper nutrition and a good training routine can have.
My first bit of inspiration will be my before/after pics from September 2007 and December 2007...showing the effects that proper nutrition and a good training routine can have.
Left: 20070906, 154#, 13.3% bodyfat
Right: 20071206, 147#, 9.8% bodyfat
Right: 20071206, 147#, 9.8% bodyfat
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