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Old 12-18-2008, 09:44 AM   #1
Justin Arnest
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October Breeze - 8 Hours to Complete

Has anyone completed this workout - "October Breeze"?
110 minutes: March. Optionally with rucksack weighing 50#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace.
60 minutes: Complete 1000 walking lunges.
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity.
15 minutes: Sprint 10x100m with 1:00 rests.
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 5 muscleups.
Sub 3/3 for MU if necessary.
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.
8 hours total to complete.
I am trying to understand how this long workout fits into the metabolic and aerobic/anaerobic pathway discussions.
Obviously, 'October Breeze' is not a typical CrossFit WOD. I am trying to understand the value that these longer workouts have compated with the short metcons. What are the negative aspects to long "endurance" workouts. I noticed the Gym Jones website tends to have longer power endurance efforts posted regularly.
Thanks, Justin
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Old 12-18-2008, 09:49 AM   #2
Shane Skowron
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Re: October Breeze - 8 Hours to Complete

I'll paste my PM I sent you:

To be truthful a long workout like that one I created doesn't have a tremendous physiological benefit, at least from what I can tell. There is some, as the workout is designed to incorporate lots of intensive sessions, but the fact that you are working for 8 hours eliminates all the recovery time that is necessary for a CF workout.

If you did workouts like that once a week or more, you would not get significantly stronger or faster. I did not create that workout with the intention that it would be a workout designed to make someone stronger, faster, more powerful etc. I haven't done this exact workout but I've done a couple of similar ones.

I am getting into ultramarathoning/trail running and I am also hoping to go to BUD/S in a few years. Therefore occasionally I like to try really long tough workouts to test my mental strength and to experience similar conditions and emotions I may get on a 100 mile trail run or during BUD/S training. Whether or not this is a good idea remains to be seen.

Obviously, this does not apply to most people, and I don't expect that most people will even want to attempt an 8 hour workout. In fact it would probably be a bad idea.

Mark Twight at GymJones is into alpine climbing which requires a lot of the endurance that ultramarathoning does, which is probably why he does long workouts too.


I am not a physiologist but I am fairly certain that working out for 8 hours on a regular basis will actually decrease power, speed, strength, etc, but will increase endurance to some extent. But doing an 8 hour workout once every 2 months or so really isn't going to adversely affect your training, and plus they can be fun.

Hope that clears things up.
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Old 12-18-2008, 09:58 AM   #3
Justin Arnest
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Re: October Breeze - 8 Hours to Complete

Yes, that helps.
That's a "Will Power" workout, not a physioligically beneficial workout.
"Bad Idea" - What the hell, if it doesn't kill you makes you stronger right?
I like your idea of something like this every two months or so.
I think I want to start adding some hour-long efforts into my workout schedule. I don't want to lose strenght, speed, and power, but I do want to gain endurance and extended lengths of high force output. Will 1-hour long WODs help or cost me strength, speed and power?

Last edited by Justin Arnest : 12-18-2008 at 10:00 AM.
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Old 12-18-2008, 12:57 PM   #4
Richard Doughty
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Re: October Breeze - 8 Hours to Complete

Quote:
Originally Posted by Justin York View Post
"Bad Idea" - What the hell, if it doesn't kill you makes you stronger right
not really
example if you started training for a marathon by running 10 miles a day
it would make you in the weight lifting sense weaker

the adaption for such endurance would cause your strength levels to drop
personally i think a work out like october breeze is silly unless you view it
as a one time challenge
the actual tax on your body imo would be more then a human could supercompensate 9sic?)from
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