18MAR2017 – What is Training?

First of all, great day doing a partner WOD with my coach at the CrossFit box for workout number 1.

20 min AMRAP:
while one person worked the other did double unders, work could only be performed while the double unders were being performed.
9 Thrusters @ 95
11 burpees over the bar
9 barbell roll outs

Then the evening WOD was something I came up with while driving home:
21 KBS @ 70#
21 Ring Dips
15 KBS @ 80#
15 Ring Dips
9 KBS @ 98#
9 Ring Dips

This got me thinking to a conversation I had in the past with a friend. The conversation was relating to training as being: “Moving heavy loads over long distances quickly.”

We both believe in the Constantly Varied, high intensity, function movements” that come through CrossFit but I also think the Move heavy loads over long distances quickly holds water as well.

The problem with this ideology is that depending on your background you look at this and make it fit your goals.

I move heavy loads, quickly for their weight and I move the length of my squat, deadlift or bench. Sometimes they give their bench a larger arch, use a wider stance on their squat or utilize the sumo-deadlift. I am not saying that they don’t perform, but I do think they are missing key points.

Ultra Endurance Runner:
On the other side of the spectrum: I move my body weight, long distances at a quick but steady pace. Sure, my body weight is minimal but that is so I can run with max efficiency.

I focus on the “quickly” portion. I cover distance quickly, though the distance might be as short as 400m it is still fast and I move my body weight.

Again, all of these examples are athletes but when it comes to taking this ideology you need to look at the whole picture.

Step 1: Move heavy weight. We should constantly be increasing our strength to weight ratio through a variety of lifts. This includes barbell, bodyweight and odd object strength.

Step 2: Over long distances. This would be better termed over a variety of distances. Being able to perform weighted work for longer duration or distances is when we focus on stamina. Being able to maintain work is something that is needed to survive and it is something needed to compete at any level. Just because you are awesome at short and fast WODs or at chippers doesn’t mean you should only focus there. You need to train through all time domains, this includes modifying your rest periods as well.

Step 3: Quickly. I had an instructor in a course who used to tell us “you need to have speed, hot, nasty, speed.” It was something I would never forget. Being able to perform a task in a controlled manner is extremely important. However, you should continue pushing the speed limits until you are able to maintain proficiency to keep proper form even at a quicker pace. Speed will help increase your power and thus your output capabilities. Regardless as you become more capable you should naturally increase your speed.

Just some rambles for the day. What are your thoughts?




Well, today was a doozie at the CrossFit gym. What made it even better was doing the METCON against a body weight specialist friend of mine. He was fast so I had to try to match his reps or move faster. Needless to say I thought I was about to puke today. 

Was able to pull 405# x 7 on the Sumo deadlift rather easily. My left hand’s girl gave up first but the pulls seemed effortless. 

The METCON was rather painful with 3 rounds of :30/:30 of 3 movements with total reps/calories added for the final score. The only break between movements was the :30 rest period. 

The movements were:

  • 35# bumper plate Ground to Overhead
  • Row (for calories)
  • Abmat sit-ups 

Total reps/calories ended up being: 173

For endurance training it was more of a recovery day. 4 miles easy pace mostly flat. Nothing special to write about. 

Looking to hit the METCON in the morning, then 400m repeats on the track. If the weather is good then Weds will be a nice 18 mile-ish ride focusing on a fartlek style ride. Keeping the cadence up and working through gear changes. 

Hoping to get the two VO2 maxes done soon so I can update my computer with training zones.