Crossfit???

I have been thinking about inserting some CrossFit training into my training regimen for some time. My hubby actually created a home gym back in the summer to start CrossFit but realized his shoulder just couldn't hack it. I was too busy training for running and didn't really think I could handle CrossFit. But now that I've decided I really need to incorporate more strength training I am really considering it. I have been strength training at the gym for a few weeks now and it just isn't me. Don't get me wrong, I love to lift. I just don't like how long it takes and the waiting between reps. I suppose I could pay a personal trainer to create a better program for me; one that keeps me moving and doesn't have any rest time.

But that's what I love about CrossFit. It keeps you moving the entire time. And to top it off there is little thinking or planning involved since all you have to do is go to their website and check out the workout of the day. Simple. I do have some worries about being able to do some of the Olympic lifts correctly ( I am reluctant to do them in the gym and make a fool of myself...ha!). But I am thinking it will be good for me :-). Afterall, the long distance running kind of made my butt go away; Jon misses it so. I asked him if he's still going to like me if I get all buff. He said as long as I don't look like the below picture he's ok with it. Something about looking more manly than womanly freaks him out. hahaha

And just for fun here's a sample workout (this was for last Saturday...Sunday was a rest day...I wonder why? hahaha). I'm pretty sure it'd kick my A-S-S!!! You're supposed to do these as fast as possible:

For Time:

25 squats

25 push-ups

25 pull-ups

25 situps

50 squats

50 push-ups

50 pull-ups

50 situps

75 squats

75 push-ups

75 pull-ups

75 situps

Kind of reminds me of one of my fave workouts from the Army: the deck of cards workout. You have certain workouts for each suit and you do the number of each when that card comes up (i.e. diamonds are close-hand pushups...a 7 of diamond comes up you do 7 close-hand pushups). It's a killer. Love it!

The next CrossFit topic: CrossFit endurance. (Crossfit also does a program aimed at endurance athletes). I am still kind of a skeptic of it all because it seems really, really difficult to throw out years of physiological science. Ya know, the science that says long-slow training (i.e. aerobic training) is the cornerstone for endurance sports. This main training in crossfit endurance are intervals and tempo training. But we already know that if you want to increase your PRs you have to incorporate these workouts into your training. Typically, CF has 1 sport athletes do three workouts a week: one interval, one tempo/stamina and another interval workout and every so often you do a time trial workout. They fully believe that any sort of long, slow distance training is not beneficial and is more harmful to our bodies than beneficial. Now the KEY to all of this is the endurance training IS IN ADDITION TO the regular crossfit workouts of the day. So in essence, you'd do the above workout and then 3-4 hours later you'd do the prescribed endurance training. Talk about ass-kicking. They do say that if a certain regular workout is going to kick your ass that you can scale it down a bit so you can still do your endurance training.

Hmm. I emailed the peeps to see if they really think that their training can really prepare to do a PR in a marathon. We'll see what they say.

Here's what they say in the beginning of the "what is crossfit endurance" segment: (here's the website if you want to read through the entire thing). I keep trying to post it but it messes everything up. Boo!

Anyhoo, I'd love to hear what everyone thinks, and mostly about the CrossFit endurance stuff.

****UPDATE****

Just received an email back from CF peeps. Here's what they responded with when I asked about excluding long runs:

"Ah, you have touched upon a key point and a common misunderstanding of CF Endurance (CFE). There is nothing wrong with going long as part of your training in order to acheive a number of things:

- confirm your taper

- confirm your nutrition, hydration, and electrolyte replacement strategy

- confirm your pacing strategy

- confirm your shoe/clothing choices

- build your confidence so you understand you can actually complete 26.2 miles

The question you have to ask is how many times do you need to do that in order to gain the knowledge listed above. If someone requires multiple attempts to learn this stuff then the problem is with that person rather than our programming.

Our point is going long has little effect on your physical conditioning. In fact if done too often it will have a negative impact - we have been able to show that through testimonies and personal experience. Some studies we use to inform us (not justify, just inform) are:

•

!Lydiard A, Running to the Top, Meyers and Meyers Sport, 1995, pgs. 41, 78, & 105

•

!Maffetone P, Training for Endurance; Guide for Triathletes, Runners, & Cyclists David

Barmore Productions, 1996, pg 78

•

!Burgomaster K, Hughes S, Heigenhauser G, Bradwell S, Gibala M. Six Sessions of

sprint interval training increases muscle oxidative potential and cycle endurance

capacity in humans J Appl Physiol 98: 1985-1990, 2005

•

!Coyle, E. Very intense exercise-training is extremely potent and time efficient: a

reminder J Appl Physiol 98: 1983-1984, 2005

•

! Runners Train Less and Be Faster:

http://www.sciencedaily.com/releases/2009/11/091111122026.htm