Monday February 14, 2011
So I was standing in line at REI yesterday and I started reading the headlines of these endurance sport magazines and noticed a little trend emerging. So, like any normal person standing in line would do, I took pictures of the covers. And check it out; all three have headlines related to strength training and the first one even features CrossFit specifically. This may mean that the athletes in the "long and slow" crowd are starting to get it. They may be realizing now that CrossFit, and strength training in general, not only makes them faster, but also (and in my opinion more importantly) makes them healthier. Spread the word!
On a related note, yesterday I participated in Threshold Racing's burn series triathlon. I had a great time and felt pretty good. I wasn't the fastest by any stretch of the imagination, but the race was definitely doable (and with a little smarter pacing, I think I could have done much better). I hadn't swam for exercise in years so I'm thankful it was only 8 laps, but it was fun getting back in the water. The Wattbikes worked brilliantly as the cycling component, and the run had some surprisingly tough hills.
Anyway, back when I used to run/bike/swim consistently and competitively, I probably could have beat my current 10 year older CrossFitting self in today's race. But not by that much, and I'll tell you what, I couldn't have done 30 pullups back then or deadlifted 400lbs. NOT. EVEN. CLOSE. So who's fitter? The 26yr old newly married me with no kids and no real responsibilities, or the 36yr old me with 3 kids, a mortgage, and 7 years into my own business. Well, I think you know... and that's pretty cool.
C.A.T. training schedule
Mon: double
Tues: single
Wed: double
Thurs: off
Fri: double
Sat: single
Sun: off
For the 3rd round of "repeat monday's" I thought we'd do something a little different... a benchmark WOD each week! And I will say this, the benchmark workouts will be formidable ones for sure. In other words, it's safe to say we won't be doing "Annie" (no offense, Annie... but seriously, just keeping it real, you are the easiest).
Okay, so for today...
WOD
"Linda" a.k.a. three bars of death
10, 9, 8... 1 rep rounds for time of:
- Deadlift (1.5 bw)
- Bench press (bw)
- Clean (.75 bw, and make it a squat clean)
*If you're not doing this Rx, you'll probably need to share bench/bars. Be smart about it, pair up with someone who's using a similar weight, and maybe stagger your start. Rx folks, go in heats as necessary.
ROMIK
- whatever you're feeling, wherever you can fit it in.
C.A.T. DD WOD #2
- 10k ride on Wattbike for time
*And if you didn't check in yesterday, scroll down and read the post. It's worth it.
Post results and thoughts to comments.
From the media, Linda, WB 10k Print Article
Reader Comments (14)
Josh, did you buy the triathlete magazine?
My favorite exercise is the one posted on the very bottom of the top right picture, "sizzling sex moves, for you and him." What is it, I need that magazine now!
hmmmm, not sure how to follow that comment....
in 30 mins i finished rounds 10-9-8 and 7 dl (135, 85, 85)
Congrats on finishing the race yesterday!!!!!!!!!! Wish we could have been there to watch. You truly "walk the talk" which is inspirational to all of us.
linda 19:24 rx a@ 155#
Did Linda as though I was 185# at 48min.
Linda 49:52 (DL 205, Bench 115, Squat Clean 95)
Linda: 27:00 min (ya seriously) Rx @ 185bw
I love this post Josh!!
Josh, Joey(aka "World"), Matt & Megan... Compelled to say that I am enormously inspired by you all. (If I have left others out it is because I have not met you!!!)
Your real, raw, genuine, and powerful spirits are rare and so appreciated. Your physical strength is awe-inspiring; your mental strength is unparalleled; and your dedication to motivate and challenge all who step into Cadence is unyielding. Matt, thanks for pushing me today!
Two classes down, and I am hooked! (Thank you Jody & Christine for getting me here!)
So happy I am learning from the best!
Jill
Thanks Tay!
And thank you Jill for the kind words. So much to live up to. ;) And very glad to have you with us!
Back still sooooooore from friday, so couldn't go 100% today, but this was a super fun workout!
41:35 @ 185DL, 155 bench, 135 clean.
Thanks, Jill. The best part is that it only gets better!
33:48 RX @ 215 BW
Did C.A.T. DD WOD #2 as finisher on Tuesday
10k Wattbike--14:22