As I reconfigured my WOD routine to follow the SealFit mantra and changed my fueling strategy to intermittent fasting (IF), the last summer change is to finalize my race schedules.
The long 5-component WODs are definitely critical for the mental game of CrossFit, to keep pushing when there is no pushing left in the tank. It also helps managing the cycling between low, medium and high intensity periods to vary the load from endurance (low) through stamina (medium) to metcon (high) and strength (explosive).
Fasting is an acquired taste… I have the good fortune of not getting hungry early, which is probably true for most Paleo-wired athletes as there is little of the carb high-and-crash cycle in the metabolism. This is probably why my daily fast started at 16 hours as prescribed by LeanGains and now hovers around 18-20 hours. There is almost always a fasted training session in the morning and a second one in the evening in a fed state.
So far I have not noticed any difference in stamina or work capacity between fasted or fed states. I keep tweaking the IF periods but will probably stick to those hours as they seem to work best.
Now the races.. I have a trifecta of Spartan races ranging from Sprint through Super to Beast distances. I also plan to do two shorter, stadium races in the fall, one at the Phillies stadium! I cannot imagine a better race preparation regime than CF/SealFit.
Baseline: [SealFit]
3 rounds
– run 200m,
– 10x pull ups,
– 10x lunges,
– 10x KB clean + push press.
Strength: [SealFit]
Bench press – 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.
Stamina: [SealFit]
4 rounds, not timed:
– 20x bench press – 95#
– 75x supine ring pull ups,
– 25m WTD overhead lunge – 45#
Work Capacity: [SealFit]
– Run 1 mile
– 21-15-9
– burpee manmaker
– TTB
– double unders
– Run 1 mile
[26:38]
Durability: [SealFit]
6x 200m sprints (:60 interval)
100x 4-count flutter kicks
100x leg levers
2 mile run
