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Old 05-19-2008, 04:04 PM   #1
Bijay Tamang
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Few Questions

How often do you do crossfit?
My main goal is perform above and beyond the max of the Army PT test and stay in good shape.
Army PT test ( Pushups, situps and 2 mile run)
I can almost max the test but I am 30 seconds from maxing the run.

I wanted your opinion because you guys have done this longer than me and I feel like I am taking a bit of a Gamble making crossfit a bulk of my workout since I havent done this before.

My Plan
Cross fit 4-5 days a week.
On top of Crossfit
monday- Interval (400m x 12)
wed- Interval (800m x 6)
Fri- long easy run.
Tue & Thurs- swimming

My Main question and Concern.

1. Overtraining?

2. Suggestions?

Thankyou for taking your time to read this.

Respectfully Bijay
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Old 05-19-2008, 04:30 PM   #2
Jerry Maestas
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Re: Few Questions

from what I have read here, crossfit is all you will need to max out your test. I can say that trying to do more after a crossfit workout is close to impossible as you just want to die for about 30 minutes afterward. I have been doing this for about 2.5 weeks now and I am already 5 lbs lighter and have a lot more stamina. My wife is 10 days into it and her progress pictures are very revealing and she is starting to feel better as well. I would say to go ahead and start crossfit and see for yourself, you definitely won't lose any conditioning regardless of your old routine, because I was pretty intense before, but now it is borderline insanity...
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Old 05-19-2008, 05:34 PM   #3
Steven Low
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Re: Few Questions

Yes, that's too much.

CF 2-3 times, keep one of the internals, keep the "easy" run (as long as it's not work.. good for recovery), & swims.

Start off with 1 CF this week, the 2 CFs the next week and if you can add in a 3rd do it the next week.

P.S. Search.

P.P.S. Get someone to check your running form. If you're not running somewhat like POSE (e.g heel toe) then you can probably shave off 2+ minutes from your time by just fixing your running form.
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Old 05-19-2008, 05:35 PM   #4
Shane Skowron
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Re: Few Questions

I'm not an expert at interval training, but I do believe that 400m x 12 is too much for one workout. It's hard to maintain intensity past the 10th rep. Perhaps do 400x4 and 200x2 and 100x2 or something to that effect.
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Old 05-19-2008, 05:58 PM   #5
Steven Low
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Re: Few Questions

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Originally Posted by Shane Skowron View Post
I'm not an expert at interval training, but I do believe that 400m x 12 is too much for one workout. It's hard to maintain intensity past the 10th rep. Perhaps do 400x4 and 200x2 and 100x2 or something to that effect.
Agreed. Actually, for longer distance it's probably best to get about 1/6-1/4 of the distance for your interval. So if you were running 400m you'd want to do sets of 100m sprints. 1600m would be ~300-400m intervals or so. 800-1200m intervals for a 5k.

4x800 should be fine for a 5k run (assuming that's the distance) to start... possibly maybe 2-3 sets and then ramp up to 5-6 a month or so in. And also assuming he goes all out on the runs -- fast pace and sprint the end.
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Old 05-19-2008, 08:14 PM   #6
Bijay Tamang
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Re: Few Questions

THanks for the input Jerry, Low and Shane. I like the idea of slowly adding on workouts. So I think I will start with 2 CF this week + swim, interval & easy long run. See how that treats me and adding on the week after.
I am about to go do the WOD of today.
Wish me luck guys and Thankyou for your help.
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