Its been just over a month that I joined my local Norcal Crossfit Box ‘gym’ (Crossfit Workout gym is called a Box). When I first walked inside, I saw mostly white boards, scribbled with various terms, and numbers that were hard to decipher.
Over a month, I did learn few terms and did google up few. Here is my work in progress list:
There are plenty of terms, and you can get a big list online, but these are very basic terms mostly used. Feel free to add more in the comments section.
WOD – Workout Of the Day (the actual workout that is designed to crush you :))
AMRAP – As Many Reps As Possible (As Many Rounds As Possible) in given time.
RX’ed – As Prescribed, there is no change in the workout that can be done.
EMOM – Each Minute Over Minute. You do the round every minute.
This was a killer workout, for the hamstrings. But the trick is to look down. Focus on the ground below, take smaller steps. Your foot should fall right below your centre of gravity. The back should be straight, NO ARCH, keep your head tucked down.
Cooled down with jog and walk across the field a couple of times.
But I was not done !!
Put on some music, and finished a 1.5 mile easy peasy run on the track. Chilling cold !!
It was fun to get successful wall handstands. And pulled off the WOD which felt to be fairly OK. Warmup was a mix of back extension, 500m row, and couple of aerobic moves.
WOD – EMOM: 5 deadlifts (175lbs) + 5 bar muscle ups – for 6 rounds
Could have gone heavier on the weights, as still had energy to do another round of WOD :). But then ended with a 1 mile run, felt a ~ 7:25 min/mile pace (no Garmin). And then successful wall handstands. Do not have a proof, so need to get a picture while trying again.
What a workout, and I was able to maintain the form during the last round. This workout was coached by Chris Hinshaw, 1985 Ironman World Championship runners-up.
After some warmup drills, and bringing the body to exhaustion, we started the following-
800 m (@ 3:30) – 3 mins rest
400 m (@ 1:45) – 1:30 mins rest
200 m (@ 0:45) – 0:45 secs rest
100 m (@ 0:22) – 2 mins rest
Repeat for 3 rounds
Basically this workout will make you maintain the right speed, and make you workout at your anaerobic capacity. You will use the 800m to basically settle down in a pace.
If you plan to do this workout, then the 800m pace will be based on your mile PR time. After that you will select your pace for the 400s, 200s, and 100s. However, the tempo for each of these intervals must get progressively faster. As example, my 800 pace is 3min. My 400 tempo would need to be faster than 1:30. My 200m tempo would need to be faster than my 400m finishing tempo. Finally, my 100m tempo needs to be the fastest tempo.
It will be good if you can keep a tab on your pace through the 800 m and 400 m, by using a watch.
Having heard that quite a lot of Pros ‘Andy Potts‘, ‘Meredith Kessler’ and ‘Tyler Stewart’ and many more stay indoors for their Ironman Bike training. And a short exchange of messages with Andy Potts, also strengthened my belief in Indoor training. At the worst, it will be a pure waste of time :).
So I have borrowed a fluid Kinetic Kurt trainer from a friend, to test out the indoor training.
My main objective out of this being –
To improve my cadence
Train on Higher Cadence on higher gear
Quality training in time crunch situation
More on Indoor training later. For now I am posting my first Indoor workout.
The workout was hard. Here is the link from Garmin Connect, post workout:
Goal for the Workout : Keep the same Cadence range, but move on a higher gear.
Keep in mind that you need a big towel, music to keep you running, and your choice of hydration. You are going to sweat way more than you sweat outside.