Typical Week's Work

So last time I mentioned that I was following the Crossfit Endurance training regimen. I guess I should explain what that is exactly. Some of you have probably heard of Crossfit. This is a very intense and varied strength and conditioning program that is quite popular with military members, as well as law enforcement and first responders. You can find more about their program at www.crossfit.com. Basically, Crossfit is a wide variety of functional movements performed at high-intensity. If that sounds like an ad that's because it is. That is the official description of the program as explained by its founder.

Functional movements are movements that you normally do everyday in your life; i.e. squats - you squat every time you sit down on the couch; or deadlifts - you deadlift every time you pick up something off the floor. The key to Crossfit is variety, no two days are the same. The other key factor that I love is the intensity. Very often the WOD (Workout of the Day) is something like this:

-Complete three rounds for time as fast as you can. Each round consists of 20 pull ups, 20 push ups, and 20 squats. Doesn't sound too hard right? Well something about being "on the clock" amps up the intensity a lot and makes it that much tougher. Now through in some pretty hefty weight on those exercises and you are starting to get the idea of Crossfit. Thank goodness the program only calls for 3-4 WODs per week. I don't think I could handle much more.

Now, Crossfit Endurance takes the Crossfit philosophy and applies it to endurance sport training. The strength and conditioning of Crossfit combined with quick, high intensity intervals and tempo rides on the bike make for a really potent combination. I have been doing this for a few weeks now and I have already started to notice an improvement in how I feel on the bike.

The workouts are tough though! Today I only did a strength and conditioning leg routine:

"The Crippler"

For time:

30 reps of back squat with 225#

1000m row

I could hardly walk!