RX THE WOD

This week will finally bring on the summer season of races and competitions. I like the rhythm of sports challenges: winter – skiing/boarding endurance, spring – CrossFit Open, Summer / Fall – Spartan races and CF throwdowns.
This weekend is the beginning of the 3-part Spartan Trifecta of short, medium and long distance mountain obstacle races. I sure hope that SealFit is enough for the double Spartan Beast coming up in the fall in Vermont and London. Each a half marathon distance over steep mountains with mean obstacles. Can’t wait…

TODAY’S WOD [ In one session, fasted ]

Baseline [SealFit]
Run 400m
30x push ups
run 400m
15x push press + 15x push jerk.
Strength [SealFit]
Push press
75% x 5 reps, [120]
85% x 3 reps, [135]
95% x 1+ reps. [150]
Stamina: [RXTW]
60x push press (95#),
60x TRX pull presses
200m broad jumps
Work Capacity [SealFit]
Complete 5 rounds for time of:
– 50x double unders
– 100m KB farmers carry (70#/53#)
– 25x burpees
– 200m run
[29:01]
Durability [SealFit]
3 mile run @ moderate pace.
100x arm haulers,
100x 4-count bicycle kick crunches

Double WODs are seperated for a reason: proper recovery. Many CrossFit protocols integrate double workouts including CrossFit Endurance and most CF strength training regimes like Mike’s Gym. In SealFit as in some other tactical programs, you still split up the 5-6 stages of the WOD but one day a week you do all in one session.
In addition you add extensive mobility, stretch and mental practice.

To do any multi-WOD training, intensity has to vary. This takes us back to the various metabolic pathways that we train in CrossFit. The sub-30 seconds, the sub-2 minutes and the rest (Phosphagen, Glycolytic and Oxidative). In a long WOD you will either spend it all in oxidative (aerobic) or you have to vary intensity so all intensity scales are designed in the programming. Since I am not a health expert I will leave the medical explanation to others, but you can observe these design principles in most multi-WOD training programs.

I found that the short training especially the strength training works extremely well in fasted state (early morning as recommended by LeanGains), while endurance or work capacity (MetCon) sessions are best done in a fed state (evening).

——————– Fasted WOD 1 ———————
Baseline [SFIT]
3 rounds
– Row 250m
– 5x pull up
– 5x snatch push press (65#)
– 5x overhead squat (65#)
Strength: [SFIT]
Back squat – Warm up then,
– 75% x 5 reps
– 85% x 3 reps
– 95% x 1+ reps
Stamina: [SFIT]
4 rounds, not timed:
– 6x back squat [185lbs]
– 12x barbell jumping back squats,
– 25m WTD plate carry (2x 45# plates)

———————–Fed WOD 2 ———————-
Work Capacity: [RXTW]
AMRAP in 11 minutes
– 1x muscle up
– 3x handstand pushup
– 5x snatch balance 95#
– 7x chest to bar pullup
– 9x wall balls
[84 reps]
Durability: [SFIT]
Tabata row (goal is over 1,000m)
then
3 Rounds
– 15x V-sit ups
– 10x Good morning (95#)

On 3+2 workout schedules Thursdays and Sundays are recovery days. These days also happen to be the only days when there is time for endurance or durability in SealFit speak. A moderate intensity long, slow distance workout is a great way to get the body moving without the intensity of the WOD or the pressure of the clock.

Baseline OFF
Strength OFF
Work Capacity OFF
Stamina OFF
Durability [RXTW]
– 5-mile trail running with moderate incline sprints
– mobility

Two short years ago there were no supplements with Rx or WOD in their name. 75% less affiliates than today and no CF Magazines, print or otherwise. There were no dedicated CF gear distributors and I do not think there were any official endorsements to the 2010 CF Games athletes either. The world has completely changed, at least in this athletic corner of it.

So appropriately, instead of BusinessWeek I was catching up on my recent issues of WOD Talk and the Box over the long holiday weekend sitting next to the pool and creating all sorts of new team games with my girls.
Fortunately SealFit had it easy for today’s programming and part of it became a family event as well.

Baseline   [SFIT]
10 minutes of
– 3x sandbag clean
– 30m shuttle run
[26 rounds]
Strength
– OFF DAY
Work Capacity  [RXTW]
– 1 mile KB farmer’s carry
– every 200m alternate between 50m KB overhead and 50m KB lunges
[16:45]
Stamina
– OFF DAY
Durability [RXTW]
– 15 minute swim
– 15 minute row
– Warrior Yoga