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Old 10-12-2011, 02:47 PM   #1
Jason Poole
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Crossfit Endurance for Comrades Ultramarathon Log

I want to run the Comrades Ultra in South Africa on the 3rd of June 2012 but I don't want to sacrifice any of the other domains of fitness so I'm going to follow CFE. I went back to the first session of the previous cycle to start there, yesterday. I'm going to follow the endurance and strength sections of the work outs posted and then follow the WOD that my local box sets rather than the WODs on the site. I may tweak them a little as per CFE advice if any of the WODS are > 15 minutes but i'd rather continue doing the WODs that my local box does.

11/10 (English DD/MM format ):

CFE: 8 x 20:10 tabata runs.

Strength: Accumulate 1 minute in an L sit. 50 Hollow Rocks. Accumulate 3 minutes in ring plank.

WOD: 3 Rounds: 75 DUs. 20 Pull ups. 11:48 mixture of DUs and SUs and had to scale the last 1.5 rounds of Pull ups.

Current starting point is that i've been doing CF for a month, before that 4 months of Starting Strength and before that I was a vegetarian who believed fitness was measured in how far you could run for. I trained for a marathon only to get serve runner's knee on my final long 20 mile training run subsequently meaning I couldn't run the marathon.

My 'goats' are squats and heavy lunges. Squats because of previous mobility problems so current knee problems and lunges just because, **** lunges.

BW: 82kg. Height: 6ft. 1RMs DL: 140kg, Press: 57.5kg, Bench: 85kg, Squat: Nada. Fight Gone Bad is the only benchmark WOD i've done, 245.
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Old 10-18-2011, 03:57 PM   #2
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

Late to update.

12/10:

CF: Partner WOD

15 minute AMRAP:

25 Hand Release Press Ups

25 Squat Clean Thrusters 50/30kg

25 Burpee Box Jumps 24/20"

25 Wall Ball 10/7kg

Partner and I got 2rds and 19 SCT. We were doing to doing individual singles as fast as we could at the end. It was a very tough ending.

13/10:

CFE: Long interval: 6-8 x 600m, rest 2:00. I was running along a canal w/o GPS so I did 2 minutes on 2 minutes off, 6 times. It was difficult, body is still adjusting to working out so often.

Thursday is our rest did. I did a lot of mobility work. I can finally sit in somewhat good form at the bottom of my squat. It's taken A LONG time and A LOT of trying to get the flexibility to do this. Practiced muscle ups, pistols, walking lunges and so on. Easy to blow through 2 hours doing low intensity practice, mobility and just hanging out w/ the good people there.

Spent the weekend visiting family, so complete rest.

17/10:

CFE: 10k at 85% effort, went out with a friend so took it easy for the 4 miles with him then picked it up. Played squash on the night.

18/10:

Strength: Overhead Squat - Practicing form.

CF: 3 rounds for time:

21 KB Squats 24/16kg

15 Press Ups

12 KB Snatches 24/16kg

WOD in 8:58, the snatches were the obvious killer. Played squash on the night.

No CFE long intervals today, as not recovered from 10k and the WOD today. Will do the 3 runs on Wed/Fri/Sun this week.

Last edited by Jason Poole; 10-18-2011 at 04:06 PM..
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Old 10-22-2011, 04:57 PM   #3
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

CFE:

19/10: 6 x 2 minutes on 2 minutes off

21/10: Squash, aka, missed session, aka lets call squash short intervals!

CF:

20/10:

Partner WOD
20 minute AMRAP

In pairs Run 400m then each perform one round of:
10 Overhead Lunge Walks 20/15kg
10 Toes to Bar
10 Wall Ball 10/7kg

Practice: Muscle ups, Pistols.

Weak couple of days of adherence, that wont last.
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Old 10-23-2011, 11:59 AM   #4
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

23/10:

CFE:

5km Time Trial (TT) - 21:20 6:40min/mile pace. I'm happy with it. It's the fastest I've ever been by a long shot.

I also have a goal of running a sub 18 3 miler, I think i'm a long way off yet but I expect it'll happen with the CF + CFE + Strength training.
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Old 10-25-2011, 05:26 PM   #5
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

24/10:

CF:


Deadlift - keeping strict form work up to a 5 rep max

CrossFit Leeds Benchmark WOD

Run 400m
50 Squats
40 Abmat Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m

120kg for 5 then 130kg for 3. My form was good but it could be better. 8:44 on the WOD, pull ups, well kipping, slowing me down.
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Old 10-25-2011, 05:29 PM   #6
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

25/10:

CFE:

3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set.

I'm an idiot and thought it was 200m 400m 800m. I didn't have GPS so I did it by times of (50s on 50s off + 100s on 100s off + 200s on 200s off) x 3 holding pace.

I was nowhere near fully recovered from the squats, kettlebells and runs on Monday and the run on Sunday, so it was tough.

CF:

Work on a Weakness - Spend 15 minutes working on improving your ability in a weak area.

Partner WOD
20 minute AMRAP:

In pairs Row 1k then alternating rounds perform
10 KB Swings 24/16kg
7 Ring Dips
5 Toes to Bar

I felt great for this though. Pistols for my weakness. I have a massive imbalance in stability on my left leg compared to right leg.

I scaled the dips w/ a blue band but with the rings high so there wasn't that much tension. My partner was super fast so not much rest time.
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Old 10-26-2011, 05:03 PM   #7
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

Started doing a daily routine of doing a mobilityWOD video, then greasing the groove on weaknesses and then foam rolling and static stretching. I'm going to try to cement this habit in over the next 3 weeks or in Kelly's words, 'my PhD was on adherence. Don't be that guy!'

CF: Took a rest day as I've done 4 work outs in the past 3 days. Went down to the gym to practice form etc. I've been working on flexibility for my squat for A LONG time as I've never had good form and have injured myself in the past because of it. Today felt good so I tried some weight. Did:

20kg x 2 x 10
40kg x 2 x 5
60kg x 1 x 5
70kg x 3 x 5

They felt good, no knee pain, no high butt wink, no good morning it. A couple of faults of not sitting back enough and a slight readjusting of my feet to point them a little more outwards at the bottom, probably as a unconscious compensation to get more depth. Going to continue to work on mobility for squats then program them often in a starting strength manner as I could make some good gains fast on this weak point. Will film my form on Tuesday.

Practiced thrusters. I find it difficult to get my fingers and wrist in a safe position when racking for the front squat. I think it's bad flexibility again, not being able to getting my elbows high enough but I also think it's because of having big hands and long forearms. Did a similar pattern to the squats, lots just w/ the bar, a handful at 30 and then 3 x 3 at 40kg. I'm not too explosive at the bottom but better when extending my hip.

Last edited by Jason Poole; 10-26-2011 at 05:11 PM..
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Old 10-28-2011, 10:37 AM   #8
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

27/10:

CF:

Practiced Hang Power Cleans. My first ever time practicing these. I have baaad form, i'm slow with getting my elbows under and I don't think i have much explosive strength from triple extension, I naturally want to do the movement with my arms. Will continue to practice.

Birthday WOD:

"Lucy"

2 rounds for time:

Run 800m
30 Box Jumps 24/20"
Run 400m
20 Press Ups
Run 200m
10 Hang Power Cleans 60/40kg

19:10. 30kg on the cleans, went low as was my first time doing them but this was way too light. Running after box jumps was a fun experience, ankles and lower shins were beat and couldn't run whatsoever at first then got progressively faster as everything loosened up ... until I had to do it all again. I think my form would be better if i land my box jumps more in a squat position - getting higher knees.

No CFE WOD because that was a running WOD
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Old 10-28-2011, 10:44 AM   #9
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

28/10:

Now following the daily updates on CFE rather than going back to the start of a cycle.

CFE: 9 x (1:00 on, 1:00 off). Finally have GPS. Splits:

Distance (miles) Average Pace(min miles)
0.17 00:05:57

0.18 00:05:40

0.18 00:05:43

0.18 00:05:42

0.19 00:05:20

0.19 00:05:23

0.18 00:05:39

0.18 00:05:38

0.19 00:05:18

Very happy with this. I set the goal to hold sub 6 min miles before going out but was never expecting this pace. My 3 mile sub 18 goal feels more attainable.

No CF today as the gym's closed as lots of them are competing in the Divide We Fall Games. GL Team Leeds.

Runmeter is a cool app:

http://maps.google.com/?q=http://sha...11028-1631.kml

Last edited by Jason Poole; 10-28-2011 at 10:56 AM..
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Old 10-31-2011, 06:09 AM   #10
Jason Poole
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Re: Crossfit Endurance for Comrades Ultramarathon Log

30/10:

CFE: 5miles at 90% of 10k pace. Ran 10min/miles for the run. First time in my training since starting 2 months ago I was lacking motivation.

http://maps.google.com/?q=http://sha...11030-1652.kml
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