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12-1-09
[B]Charlie![/B] Burn it up man!

WU:
5-10-15 ring rows
5-5-5 jumping muscle ups (thanks [B]Terry[/B])
10-15-20 #20 medball air bench
10-15-20 BW squats
50-50-50 SU with 10 non-consecutive DU at the end of each set

20 min AMRAP of:
5 x #50 KB swings
10 x #65 press (should have gone higher)
15 x C2 calories (60 seconds mas o menos)

8 rounds exactly. I think I borrowed this from Deb. Fun. Probably could have gotten more but I was interrupted by somebody who wanted some advice on the C2...what do I know?

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Happy Birthday Pat!!

It seems like you're the most "senior" member of the group and for sure you're one of the strongest. Keep up the great work.

Today - Rest - overslept

Yesterday - FS 10/30, 10/85, 3/110, 3/130/ 2/140 PR

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Deb B good work on the OHS

CFC WU
WOD AMRAP 20:00
12 55# KB swings
10 sit ups
8 push ups
13 rounds

m/55/180 CrossFitChesterton

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12/1/09

Row 42 min - 10,067m

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Who can tell me - what do I need to work on to get faster/better endurance? Throw in a 5k a couple times a week? Do some extra rowing?

Lately I just feel like Im not progressing - not getting faster at all. Im always the last one in all age groups...its depressing! OTOH not sleeping lately, Im just "up" after 4-5 hrs. :shrug: I don't know if I should take time off or what. I rested two days this week.

[B]Terry[/B] how's the MEBB working out?

Im still confused what weights to start at for 3/3/3/3/3's, 5/5/5/5/5's etc.

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Deb,

Better/faster endurance at what specific exercise? Running, rowing, everything in general? Interval training and sprints at varying distances help a lot. For my military fitness tests, I train for the run mostly with runs of 200, 400, and 800 meters. Only occasionally I'll do a prog check to see how I am doing. Strength and power development help a bunch too, e.g. weight lifting, oly lifting, box jumps, etc. The bigger the motor, the less effort and the faster you can go. Generally, I have found sticking to the main CF WODs has done the trick. Less thinking on my part. (I only have two brain cells and one of them is short circuited).

Last one in all age groups? You're competing against a bunch of other crazies who like to workout. Your light years ahead of most of the population.

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Deb,
What Charlie said. This may be repetitive but check out
(WFS)
[url]www.crossfitendurance.com[/url]

I followed the CF main WOD and the CF Endurance program last year training for sprint triathlons and saw improvement in all areas.

I'm a big proponent of taking a whole week off after a straight 6 or 7 week run of regular WODs. Mark, I think, can speak to the efficacy of this technique as well….you know; all work and no play. Much like the whole Crossfit paradigm...sometimes you just need to shake things up a bit.

As to the sleep...I know better; but since my wife deployed I rarely get more than 6 or 6.5., sometimes less.

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Today - 12/02/09
6AM workout in Patrick's garage with my Marine

WU:
3X
50 jumping jacks, 30 squats, 10 DL 45#

WOD:
10-9-8-7-6-5-4-3-2-1
hang power cleans 45#
push-ups
7:08

Post WOD work on squat form, shoulder press form, good-mornings

[B]Deb[/B] - I'd always been a slow runner - I could go for miles and miles but at one speed - SLOW. Two things sped me up - technique and mental toughness. Once I learned a more Pose-like technique, my speed increased immediately because I was using less energy to go the same distance. The second, and more important thing was a mental shift that occurred once I realized that I could push myself MUCH HARDER. I had always heard that if while running you are breathing so heavily that you can't carry on a conversation, then you're running too fast. Patrick told me that was absolute garbage so I increased my speed several notches over a period weeks and got used to breathing hard the whole run. I also picked various sections of my route and sprinted them (talk about breathing hard!), and I changed my approach to hills - I now charge the uphills at full speed and worry about catching my breath later. I'm still not a really fast runner, but my improvement has been dramatic over a couple of years ago.

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Deb,

I'll throw this out; you sound a bit over-trained and under-rested. I took a few days off for a hunting trip a couple of weeks ago and came back and hit pr's in everything.

Working the WODs as hard as possible I would argue is the absolute best way to build both muscular and cardiovascular endurance, or the endurance you seem to be looking for. But if you're over-training and/or not getting enough rest, it won't matter, because you can't put enough into the WODS!

Personally, I think the CF protocol of 5 on 2 off is a bit hard for someone over 40.

I go 2 on 1 off, typically or 3 on, 1 light, 1 off.

Also, what's your nutrition like day to day? If you're not getting enough food the day before you work out that can really tank your energy and endurance.

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12-2-09

WOD: 5 rounds for time of:
2 minute C2 row
30 20" box jump
30 #20 wallball shots

36:34.7 I was really gassed at about the 3.5 round. Probably lack of sleep.The wife called me from Iraq at 0300 and I never did get back to sleep good. Oh, well. I'd rather have a crappy WOD time than not be able to speak to my drinking buddy.