Posts Tagged ‘Cardio’

The first few weeks of my Weekly Throwdown is in the books, so it’s time for challenge number two! We’re still working to practice different pacing strategies for “Murph” at the end of next month, so keep that in mind.

Last week we worked on the 3/6/9 pacing breakdown. This week, we’re going to do what I view as the most common way of breaking down reps; 5 pull-ups, 10 push-ups, 15 air squats.

Throwdown #2

4 Rounds

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Focus/Modifications/Progressions:

Overall Strategy- In Murph, there is only a mile run at the beginning of the workout, and another one at the end. For today’s workout, your goal is to try and get a little bit faster for each one of your four rounds. Too often during Murph, athletes run a blazing fast first mile and then a significantly slower second one. By pacing today’s short workout, the goal is to focus on being able to control your speed and effort in hopes to still have some gas left in the tank for the end!

Runs– The distance is short, so there will be some effective pacing required to not go too hard on round one! Try to get faster each round!It doesn’t end with run, so feel free to really push that final 200m run!

Pull-Ups– Kipping and butterfly pull-ups may be performed today, but remember, we want to get faster each round.

Push-Ups– No hand-release push-ups required this week, but make sure your chest, hips, and quads STILL touch the ground, AND that you lock out all the way. Since most people can’t do sets of 10 throughout the entire Murph workout, my advice is to break up these reps how you’d plan to do it on game day. Most people try 4/3/3 or 3/3/2/2, with really short rests between each small set.

Air Squats– Chest up, crease of your hip below the top of your knee! We all know how to squat, just because we’re not holding a weight in our hand today doesn’t mean we don’t need to start practicing actual full range of motion.

I will be very impressed if athletes can actually get faster each round. My main advice for getting after it is to intentionally hold back on both the run AND reps for the first round. On the last round, get after it and push both. Last round should feel like a sprint from start to finish.

Let me know how it goes!!

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NEW SEGMENT ALERT!

To strengthen our community of readers, I’m going to try and post a challenge or workout that we can do together most weeks. They’ll be fairly fast and shouldn’t negatively impact any specific program you’re following!

Each week will have a different focus and “WHY are we doing this” aspect, and can be done any time from Monday through Sunday of that week. All I ask, is that you share your results here and comment on how it went!

The first few weeks of my Weekly Throwdown will be in preparation for a workout thousands of CrossFit athletes do around the world each year on Memorial Day: “Murph

Too often at the end of May people realize they haven’t devoted enough time to improving their running or their strength for the pull-ups, push-ups, and air squats that make up the workout.

Since you’re allowed to partition your reps any way you’d like in that workout, today’s variation is going to include the 3/6/9 break down, and will focus on strict and slower movements.

Throwdown #1

400m Run

5 Rounds of 3 Strict Pull-Ups, 6 Hand-Release Push-Ups, 9 Goblet Squats

400m Run

Focus/Modifications/Progressions:

Runs– Push the runs. Today’s workout includes slower movements by design. Since you’ll be standing around a little more than on a typical Murph, you’ll have plenty of time to recover before the next run. Run your first 400m at about 85/90% effort (faster than Murph pace), then try to match or beat it the second time!

Strict Pull-Ups– Make these the most challenging version of “chin-over” pull-ups you can do. Unassisted reps? Great! Pause and the bottom and don’t swing. Need a little kip to get that chin over? Use it! Can’t quite get your chin over yet? Although it’s not my favorite substitution, you can also use a band. But only if it only gives you that “little extra” push to get your chin over. If you’re needing to attach multiple or really strong bands, I always prefer a good strict ring row to build strength. These reps do not need to be unbroken, so feel free to break them up!

Hand-Release Push-Ups– My favorite version of push-up to ensure that an athlete’s chest actually touches the ground! If you’re doing push-ups from your toes, tell yourself not to let your knees touch the ground at all during the rep. At the end of each rep, come to a complete pause before beginning the next rep.

Goblet Squats– Holding a kettlebell, perform a set of 9 unbroken goblet squats. The goal with these is to ensure the chest is kept high at the bottom of each rep, and that the athlete stands all the way up at the top of every rep. It’s really easy to “shorten” range of motion in a workout like Murph, try to avoid that today!

This workout isn’t designed to be incredibly challenging. View it as a cardio component, focused skill and strength work, then a cardio piece to finish up. If you decide to tackle it, leave your time and some notes in the comments section.

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness- The more time passes this year, the more appreciative I am of the little things that go well in my training. My expectation used to be that I had to hit big numbers in strength, and push hard on workouts. Both things had to be there, every day. Now, I look back on training and am excited to see that a few things go well every week. That’s been more than enough to keep me going lately.
    • Metcons:
      • 5 Rounds: 20/15 Calorie Row/Bike and 10 Thrusters (115/80) – 9:53rx
      • For Time:
        – 40/30 Cal Bike or Row
        – 100′ Front Rack Walking Lunge (DB 50/35)(KB 53/35)
        – 25/20 Cal Bike or Row
        – 100′ DB Walking Lunge
        – 15/10 Cal Bike or Row – 7:39rx
      • For Time:
        – 2k Row (or 1 mile run)
        – 200 Double Unders (300 singles)
        – 10 Rounds of Cindy (C2B Cindy) – 22:21c (chest to bar)
    • Barbell work:
    • Calorie Total:
      • The challenge this month was to accumulate 2,018 calories on a rower or bike. My goal last week was to complete an additional 1,000 calories, and I did it. I’m currently sitting at 2,300 for February.
  • Progress still continues slowly on my first book of the year (Discipline Equals Freedom: Field Manual by Jacko Willink). I knew that it would be hard to prioritize sitting down and making time to read instead of doing some sort of work, but not this tough! I’m always so convinced that there are other things I need to be doing until the second I close my eyes to go to sleep, but at least I’m plugging away.

This week:

  • Write one “The 2018 Open is Coming” post
  • More progress on the book (Discipline Equals Freedom: Field Manual by Jacko Willink)
  • Complete one thousand more calories on the bike and/or rower before next Sunday. Feeling good about the extra cardio I’m doing, I just need to MAKE time to get it in! Another 1,000 would put me at 3,300 by next weekend.
  • Swimming Post is basically done, just working on fine-tuning details on the graphic/poster! Booked another 2 new swim clients this week for later in the month, too.

Alright, your turn. What’s going on with all of you?

Have a great week!

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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness- Weird week for fitness for me! Usually I struggle with the workouts and strength sessions go fairly well, this week it was quite the opposite. A couple of quick “burner” style workouts played to my strengths.
    • One was a quick three-rounds of 125 Hang Power Cleans (115lbs) and 15 Bar Facing Burpees. I used the “new” standard of having to jump back and up (no stepping), and finished in 4:36. I kept a nice steady pace the whole time, and was really happy with my time.
    • The other was a descending ladder (21-18-15-12-9-6-3) of Hang Power Snatch (75lbs) and Calorie Row. While my snatches weren’t pretty, I still went unbroken on them and finished in 9:29.
    • The weirdness also came in the form of my Saturday workout. I started the day off by going to cheer on a bunch of ladies from the gym where I coach at a local competition. When I left, I decided to head to the gym to get in a workout on my own. For some reason, I was inspired to do what I called the Smashby Triathlton. This little number was 3 Rounds (Slowest/Medium/Fastest) of 1 Mile Run / 1000m Row / 100 Cal Bike. (So yes, I did hit my goal of running three miles!) It wasn’t designed to be as fast as possible, so from start to finish, it took my almost an hour and ten minutes! But, I think I needed that on Saturday.

SmashbyTriathlon

  • Progress continues on my first book of the year (Discipline Equals Freedom: Field Manual by Jacko Willink). I also listened to a one-hour podcast with him during my long workout, so that counts towards progress in the book, too!
  • We spent another few hours working in the garage this weekend and put up even more drywall. I think the next day we decide to attack it, drywall will be done. After that, it’ll be framing that and installing the pegboard. Yay, progress!

This week:

  • Write one “The 2018 Open is Coming” post
  • I WILL NOT finish the book I started by next Sunday and write a brief summary (Discipline Equals Freedom: Field Manual by Jacko Willink) – Trying a little reverse psychology on myself!
  • Complete one thousand calories on the bike and/or rower before next Sunday. I hit 1,019 last week, and would like to hit another 1,000 this week. That long cardio is something I typically don’t devote enough time for, so picking an even number like that helps me stick to it!
  • I didn’t write a post last week talking about the Swim Lessons I give, why they’re so rewarding for me, and why you should let me know if you’d like some. So that will happen this week, as I’ve been having a lot success with all of my “swimming” clients!

Alright, your turn. What’s going on with all of you?