WOD for endurance athlete?

GEORGE FISH · 01-25-2005, 01:58 PM

I cracked the following WOF last Friday at the Gym. I am training for an Ironman triathlon race and so need to get the time in, though keen to maintain 'functional strength'. I would welcome comments on this WOD, especially from Rob Wolf and Eugene Allen if you can spare the time. All comments appreciated. The WOD was non stop straight from serial to serial.

1. Run 1.5 miles (All runs keep HR at base trg level, for me below 152bpm).
2. 5 Sets of Clean and Jerks with 88lbs 60 seconds on, 60 seconds off - max effort.
3. Run 1.5 miles.
4. 1/2 Mary: 5 HSPU, 10 pistols, 15 Pull ups for 10 mins. - max effort.
5. Run 1.5 miles.
6. For 5 mins Snatch a 20kg DB.
7. Run 1 mile.
8. Alt 10,8,5 Deadlifts with 70kg and 21,15,9 dips - max effort
9. Run 1 mile
10. Alt 10,8,5 Thrusters with 16kg DB and Pull ups
11. Run 0.5 miles - aerobic pace
12. Sprint 1 mile.
13. Run 0.5 miles.
14. 1/2 Tabata Rows
15. 1/2 Tabata Squats.
16. Run 1/2 mile aerobic

Graham Hayes · 01-25-2005, 03:43 PM

Holy %!*£......and I thought our last chipper was tough. Excellent stuff George!

I was actually thinking about huge endurance based CrossFit workouts I came up with: "Every 10 minutes on the 10 minutes do Fran, how long can you keep getting her done in 10mins?" Assuming you kept a ~5min Fran pace you would have a strong aerobic stimulus.

I have no usefull comments though as I'm picking my jaw up from the floor.

Brian Gibson · 01-26-2005, 07:08 AM

I have no usefull comments though as I'm picking my jaw up from the floor.

Same here...

GEORGE FISH · 01-26-2005, 07:14 AM

It's not actually that bad!! Ok during The WOD elements you do work at high intensity, however the runs are limited by your endurance base and so assuming a good endurance background you should be ok. I started running at 7:30 minute miles and was down to 8:05 minute miles by the end. I'm just not sure if altering functional strength style intervals with LSD running is of use for IM Training. It certainly does not appear in any Triathlon magasine. Crossfit has tainted my perspective on training!

Eugene R. Allen · 01-31-2005, 11:10 PM

George - I have been accused of being a nut for doing 2-fers most days, 3-fers frequently and now and then on a day off from work I do 5. Today I swam a hard 3,500 (1000 pull, 500 under/overs, 500 drill, 250 pull, 5 x 25, 25 each on 30 sec, 50 on 1:00 and 100 on 2:00. The 100s were in 1:34, 1:36, 1:35, 1:36 and 1:33. Then a 250 cool down) in 1 hour and 10 minutes. Then I ran a mile to the stadium stairs, hammered out all 1200 steps in 17 minutes and ran back. This evening I did McGunner to start my evening workout with some girls I train. C&P a pair of 36lb KB's, put them down, burpee to pushup, single row, pushup, single row, jump up and do a pull up. That's one. The set was for max in 10 minutes. I did 26. We did some L-raises on the rings, some elastic cord work and other various exercises and then some ab work. Up until just now I thought that I was working pretty hard with a 3-fer. I see now that I am a panty waist, bed wetting sack of pigeon turds.

You ran a total of 9 miles during that trip into exercise madness and did in a few hours what it takes most people a week to get done. I'm going to write that one down and call it Swordfish.

You are getting in swims I hope and of course some bike time. You may want to include some brick work where you follow a hard bike with a longish run.

How about this. Get in a 5,000 yard swim, two 28 mile bike rides and runs totaling 13.1 miles. Overdistance on the swim but spot on for the bike and run for a long course race. Add in your special hot sauce mixture of CF exercises in between the bike and run efforts and you have a 12 hour workout day which will be plenty. My best full Iron time is 12:20 so I will be doing this workout for sure. You have to set aside a whole day for this but since you can transition in your garage you can arrange for all the food, drink and bathroom breaks you need. HYDRATE, and EAT. You will be really burning up the calories on that Swordfish day.

No, you will not see your method in the Tri mags. They tend to subscribe to the more gentle method of lower intensity, long distance work. Your high intensity, long distance work is very difficult and hard to sell to the endurance crowd. I'm sold. CF has helped my tri racing tremendously.

I will seek to emulate the Fishman. You positively rock.

John Walsh · 02-01-2005, 10:48 AM

George,

That is impressive. Honestly this would take me 3 days to complete. How long does it take you to complete this work out?

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01-25-2005, 01:58 PM	#1
GEORGE FISH Departed Profile: Join Date: Jan 1970 Posts: 39	I cracked the following WOF last Friday at the Gym. I am training for an Ironman triathlon race and so need to get the time in, though keen to maintain 'functional strength'. I would welcome comments on this WOD, especially from Rob Wolf and Eugene Allen if you can spare the time. All comments appreciated. The WOD was non stop straight from serial to serial. 1. Run 1.5 miles (All runs keep HR at base trg level, for me below 152bpm). 2. 5 Sets of Clean and Jerks with 88lbs 60 seconds on, 60 seconds off - max effort. 3. Run 1.5 miles. 4. 1/2 Mary: 5 HSPU, 10 pistols, 15 Pull ups for 10 mins. - max effort. 5. Run 1.5 miles. 6. For 5 mins Snatch a 20kg DB. 7. Run 1 mile. 8. Alt 10,8,5 Deadlifts with 70kg and 21,15,9 dips - max effort 9. Run 1 mile 10. Alt 10,8,5 Thrusters with 16kg DB and Pull ups 11. Run 0.5 miles - aerobic pace 12. Sprint 1 mile. 13. Run 0.5 miles. 14. 1/2 Tabata Rows 15. 1/2 Tabata Squats. 16. Run 1/2 mile aerobic

01-25-2005, 03:43 PM	#2
Graham Hayes Member Profile: Join Date: Sep 2003 Location: Sidmouth Devon Posts: 880	Holy %!*£......and I thought our last chipper was tough. Excellent stuff George! I was actually thinking about huge endurance based CrossFit workouts I came up with: "Every 10 minutes on the 10 minutes do Fran, how long can you keep getting her done in 10mins?" Assuming you kept a ~5min Fran pace you would have a strong aerobic stimulus. I have no usefull comments though as I'm picking my jaw up from the floor.

01-26-2005, 07:08 AM	#3
Brian Gibson Member Profile: Join Date: Oct 2004 Location: Big Stone Gap VA Posts: 424	I have no usefull comments though as I'm picking my jaw up from the floor. Same here...

01-26-2005, 07:14 AM	#4
GEORGE FISH Departed Profile: Join Date: Jan 1970 Posts: 39	It's not actually that bad!! Ok during The WOD elements you do work at high intensity, however the runs are limited by your endurance base and so assuming a good endurance background you should be ok. I started running at 7:30 minute miles and was down to 8:05 minute miles by the end. I'm just not sure if altering functional strength style intervals with LSD running is of use for IM Training. It certainly does not appear in any Triathlon magasine. Crossfit has tainted my perspective on training!

01-31-2005, 11:10 PM	#5
Eugene R. Allen Affiliate Profile: Join Date: Sep 2004 Location: Tacoma Washington Posts: 1,715	George - I have been accused of being a nut for doing 2-fers most days, 3-fers frequently and now and then on a day off from work I do 5. Today I swam a hard 3,500 (1000 pull, 500 under/overs, 500 drill, 250 pull, 5 x 25, 25 each on 30 sec, 50 on 1:00 and 100 on 2:00. The 100s were in 1:34, 1:36, 1:35, 1:36 and 1:33. Then a 250 cool down) in 1 hour and 10 minutes. Then I ran a mile to the stadium stairs, hammered out all 1200 steps in 17 minutes and ran back. This evening I did McGunner to start my evening workout with some girls I train. C&P a pair of 36lb KB's, put them down, burpee to pushup, single row, pushup, single row, jump up and do a pull up. That's one. The set was for max in 10 minutes. I did 26. We did some L-raises on the rings, some elastic cord work and other various exercises and then some ab work. Up until just now I thought that I was working pretty hard with a 3-fer. I see now that I am a panty waist, bed wetting sack of pigeon turds. You ran a total of 9 miles during that trip into exercise madness and did in a few hours what it takes most people a week to get done. I'm going to write that one down and call it Swordfish. You are getting in swims I hope and of course some bike time. You may want to include some brick work where you follow a hard bike with a longish run. How about this. Get in a 5,000 yard swim, two 28 mile bike rides and runs totaling 13.1 miles. Overdistance on the swim but spot on for the bike and run for a long course race. Add in your special hot sauce mixture of CF exercises in between the bike and run efforts and you have a 12 hour workout day which will be plenty. My best full Iron time is 12:20 so I will be doing this workout for sure. You have to set aside a whole day for this but since you can transition in your garage you can arrange for all the food, drink and bathroom breaks you need. HYDRATE, and EAT. You will be really burning up the calories on that Swordfish day. No, you will not see your method in the Tri mags. They tend to subscribe to the more gentle method of lower intensity, long distance work. Your high intensity, long distance work is very difficult and hard to sell to the endurance crowd. I'm sold. CF has helped my tri racing tremendously. I will seek to emulate the Fishman. You positively rock.

02-01-2005, 10:48 AM	#6
John Walsh Banned Profile: Join Date: Jul 2004 Location: Boston MA Posts: 467	George, That is impressive. Honestly this would take me 3 days to complete. How long does it take you to complete this work out?