Race Programming in CrossFit

Posted on May 20, 2012 by

In my formative years there was a lot of focus on periodization and macro and micro training cycles as you ramped up for your marathon or triathlon. With Crossfit, the idea is that we are always ready and any programming needs to be constantly varied. This is obviously due to the nature of no specialization in the sport. This would also mean that CrossFitters should vary the types of races they do in a year. We could combine the CrossFit Open with 1-2 certs, run races, adventure racing of various distances and also bike and others (peddleboard anyone?).
I do think the races and certs should stay challenging by going after our weaknesses (goats) when it comes to picking distances and movements.
Here is my 2012 race/cert wish-list based on this logic:
– CrossFit Open – done
– Civilian Military Combine (5 miles) – done
– Super Spartan Race (8 miles)
– Gymnastics or Endurance Cert
– PeddleBoard or canoe race
– Road Race (10+ Miles)

In that spirit today’s WOD:
– 5 mile biking followed by
– 5,000 meter rowing

Posted in Competition, WOD | Comments Off on Race Programming in CrossFit

CMC Mission Done

Posted on May 19, 2012 by

I finished the CMC race which is all I wanted out of this beautiful Saturday run. This was probably my most challenging and amazing race yet. All athletes were in top shape and very motivated which gave the race an amazing buzz. Seems like no beginners here…
The race really starts with a tough WOD consisting of maximum thrusters, box jumps, burpees and kettle bell swings  – each for 90 seconds. Then 2 minute break and off to a 5.4-mile mountain run on Camelback mountain. This year they had over 20 military obstacles and I certainly lost count of the ladder climbs and inverted walls… Everyone will likely remember the three uphill runs in the forest and on one of Camelback’s black ski runs. The last one was very rough – many athletes climbed up on bear crawls… The finish line was in the waterpark’s lazy river pool, just for kicks. Awesome day, lots of fit people and fun all around…

Like any race, good gear did make a lot of difference. My Inov-8 F-Lite 230 shoes could handle anything from swimming, creek running and wall climbing. Very good choice. Same with the 2XU compression clothing especially on the calves. But my most fun gear was my waterproof iPod (from waterfi). That thing had the music blasting through icy waters, mud baths, creeks and all… A great find.

Posted in Competition, Gear | Comments Off on CMC Mission Done

Broadjumping on the Great Wall

Posted on May 18, 2012 by

Today is rest day before the CMC race tomorrow. And speaking of adventure running and grueling mountains I couldn’t help thinking of China… I have to admit last time I visited the Great Wall I made an error in judgement – I didn’t turn the hike into a proper WOD. (I know, I know, what was I thinking, right?…)  It needs to be corrected on the next trip.
I will pick the steepest section of the wall (Mutianyu, Simatai or Huanghuacheng) to be off for a riveting 5-miler to celebrate the occasion. My vision is outlined below:

Posted in Competition, Travel | Comments Off on Broadjumping on the Great Wall

Preparing for the Beating of a Race

Posted on May 17, 2012 by

The first time my chiropractor applied kinesiology tape to reconstruct me after a particularly vicious bout of a Hero WOD, the taping industry was still more focused on running and biking than CrossFit. If you are a runner or cyclist it is relatively easy to figure out which muscles need support and protection. With CrossFit it is much harder – does Murph or Angie need leg, calf, shoulder, back support? All of it… Compound movements will require several joints and muscles protected and healed….

Cool to know that Rocktape (no affiliation) now has dedicated instructions for Crossfitters with specific recommendation of injury prevention and training support. I certainly starting taping up for my last training runs….

Race Prep – Day 4
–  5 mile run
– mobility for CMC pit movements

Posted in Competition, Gear, Mobility | Comments Off on Preparing for the Beating of a Race

Orlando Without Mice

Posted on May 16, 2012 by

At least the tourist and convention side of Orlando seem to be resistant to any slowdown. It was pouring rain for days, humidity was extreme, the cab drivers were on strike, Disney transportation ditto – yet the town, the airplanes and restaurants were jam packed full. I’m sure city planners all around the country try to figure out how to sell bad weather this well. Muggy air, rain and humidity could be destination travel for adventure racing… The alligators would be cheering on judging from all the warning signs around my hotel during this morning’s run.

Race Week Prep – Day 3
3 mile run
then
Angie Half Asleep
– 50 pullups
– 50 pushups
– 50 situps
– 50 squats
then
1000m row

Posted in Travel, WOD | Comments Off on Orlando Without Mice