Wod

[Brandon Pattison]

4.5 run @ 35 minutes last night

How do you run pros get fast? My 5K time would be pathetically slow.

 

[mAv]

I am far from a run pro, but have personally seen fantastic results from basically following this program. A lot of folks swear by it, but I find that few are willing to 'reboot' their running program and start over to some degree. General rule of thumb is to run slow so you can run more. More miles per week will make you faster, fewer miles at or near your race pace will generally result in injuries (even for folks not prone to injury- myself included). Once you hit a good weekly mileage, there's no harm in adding a bit of speed work, but for 90% of people running- they need to build a run base before they even think about speed work, and the result of the extra miles will far outweigh any potential gains of speedwork early on in a program.

The posts:
http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;

 

[Poser]

Had a tough one today:

7 mile round trip back ride to the gym.

Every Minute on the Minute for 7 minutes
2 reps Back Squats at 80%

2:00 max effort double unders
no rest
3 rounds for time:
15 Power Cleans 135/95
50 Double Unders

11:00

Did a 3.28 mile, very difficult trail run in 43:10. -worn out.

 

[afteamroper]

4.5 run @ 35 minutes last night

How do you run pros get fast? My 5K time would be pathetically slow.

I am by no means fast but I know the one thing that vastly improved my speed and endurance is intervals. Weather it be sprint 1 telephone/light pole jog 2 or sprint 30 secs jog for 1 min. Something along those lines has helped me the most.

 

[Brandon Pattison]

50# stair group

 

[jmez]

EMOM 10 minutes

Even: 4 turkish get ups with 44#
Bicycle

Odd: 20 mason twists 12# medicine ball
Sit ups

10-8-6-4-2
Shoulder to overhead 165#
50 double unders after each set of STOH

8:59

 

[justinspicher]

This morning:
20yd sprint ladder

This afternoon:
11 min AMRAP-add 3 reps per round of power snatch/burpee pull-ups. I used 95lbs and got to 15.

 

[Poser]

EMOM 10 minutes

Even: 4 turkish get ups with 44#
Bicycle

Odd: 20 mason twists 12# medicine ball
Sit ups

10-8-6-4-2
Shoulder to overhead 165#
50 double unders after each set of STOH

8:59

When I first read your post, it appeared that you did 4 turkish get ups with a 44 lbs bicycle.

 

[jmez]

I'm not sure that would make a Turkish Get Up that much more difficult.

This am:

2 rounds, 1 minute work, rest 30 seconds between exercises

Tire flip
Rope climb, 20 feet
Row max calories
High Sumo Pull Dead Lift 95#
Hands up pushups
Alternating leg pistols

Count lowest rep total of each exercise combine them for your score. 95 was my score.

 

[justinspicher]

Just a quick question, are you guys following a routine from a crossfit gym or making up your own program?

 

[Poser]

Just a quick question, are you guys following a routine from a crossfit gym or making up your own program?

I'm working out at a Crossfit gym.

 

[afteamroper]

Just a quick question, are you guys following a routine from a crossfit gym or making up your own program?

If you need a great routine to follow check out traintohunt.com it is a great hunting based training program.

 

[jmez]

I go to a Crossfit gym.

Crossfit.com posts a workout every day on their website I believe.

 

[justinspicher]

I follow a program from an affilitate gym, just curious. I would go to a crossfit gym, but I am not paying for it when I have a gym for free. Anyway today's WOD:

3 x 3min AMRAP

15 x 115 Squat Clean
AMRAP burpees

rest 3 min

15 x 115 hang power clean and jerk
AMRAP burpees

rest 3 min

15 burpees
AMRAP 115lb squat clean and jerk

10 minutes of 30sec interval of situps

5 minutes of 30sec interval of plank

 

[G Posik]

This am
Swim 1000 meters
Stationary bike for 20 minutes with high altitude mask (9000')
treadmill walk/run 20 minutes with high altitude mask (9000')
Core work
Was pretty good workout. This is my normal Tuesday Thursday workout.

Glenn

 

[justinspicher]

G Posik,

How do you like that mask? What does it do for you?

 

[G Posik]

I do like the mask. It comes with a few different disks for breathing resistance. Now do I think this will help with altitude acclimation? No that is because you are lot wearing this 24/7. It does however help in building lung strength. I have been using this for about 4 weeks now and have noticed some really good gains in my runs. I would say it is like like lifting weights for your lungs.

Glenn

 

[justinspicher]

That is what I was thinking its purpose was. Thanks for the insight.

 

[afteamroper]

From Train To Hunt

Strength
5-5-5-5-5
Push Press or Bench Press
Rest 2-3 minutes between sets

Conditioning
Bull Elk

For Time

800 yards with 30-60# pack
then
2 rounds (No Pack)
40 Lateral Jump Burpees
30 Knees to Elbows or sit-ups
20 Scissor Jumps
10 Dead Lifts (50% max) or Sandbag ground to Shoulder
then
800 yards with 30-60# pack

 

[Poser]

Every 45 seconds for 5:00:
1 Power snatch + 1 hang snatch 70% max

Every 45 seconds for 5:00
1 Power clean + 1 hang clean 70% max

2:00 max effort KB swings 24/16kg
1:00 rest
4:00 AMRAP
15 hand release pushups
10 toes to bar
1:00 rest
4:00 AMRAP
10 Pull ups
1:00 rest
2:00 Max effort KB swings