Friday, November 13, 2009

For Those Interested

After hearing back from several of you there appears to be enough interest in my training and preparation for my upcoming race, so I thought I'd share a little more as I enter my last week before the JFK 50.

Over the past several months I've exclusively trained using the CrossFit and CrossFit Endurance methodologies. For the most part I followed the CrossFit main site WOD's (Workout Of the Day) 4-6 times per week and the CrossFit Endurance WOD's 3 times per week. On occasion, I created my own WOD's, i.e. programmed my own training, however I didn't start doing that until the past month or so. Otherwise, it's been all CF and CFE.

I just finished the last heavy lifting session that I will do before next Saturday's race. This was to hit the neuro-endochrine system with a nice punch one last time. Here is the WOD I did, which is a variation of a CFE Strength and Conditioning WOD:
  • Snatch X 5, 5, 3, 3, 2, 1, 1, 1 - resting 180 seconds between sets. I increased the load with each set working towards max, though I went shy of my max as to not tax my body too much this close to my race. My last 3 sets were at 135. Not familiar with the "Snatch"? Here is a YouTube video:

  • Recover 2:00
  • Squat Clean 1X5 @ 135lbs
Here is a YouTube video of the Squat Clean:

Okay, that was a really lousy Squat Clean, but the best short clip I could find on short notice. You get the idea...

The meat of the WOD was the Snatch and I threw the Squat Cleans in as more of a mental punch than anything else, plus I knew it would be a nice finishing touch.

If time allows, I thought I'd share the rest of my training and taper as well as my gear list that I intend to use at the JFK.

So, thanks for the interest and encouragement to blog about my training and race. Also, a huge "thanks" to those who generously donated to the Wounded Warrior Project via my donation page! You guys never cease to amaze me. I'll be thinking of you as I run next Saturday.


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