Crossfitting for Half-Marathon

I ran 13.1 miles today, on the trails, with an elevation gain of 2190 fts. I had not run a single time past 6 weeks or more. Suffering from a calf muscle injury, I was only on bike, swimming, and cross-fitting (avoiding the run workouts). I spent time working on my glutes, core, squats and used to row more. Workouts dealing in squats are the best overall workout for your body. Continue reading

Crossfit WOD for Runners-Triathletes

Crossfit for runners or triathletes should be supplementary. Use the workouts to build strength in the muscle group.

WOD:

Workout 1

  • 420 m run
  • 20 m OverHead weighted lunges (Did 2 sets with 45 lbs, 1 set with 35 lbs, 2 sets with 25 lbs – to keep the tempo)
  • repeat 5 times (2100 m in total)

Overhead Lunges

Workout 2

In a group of 3, One person ready to pull the sledge, other two at two ends of a football field doing planks.

  • 100 yds sledge pull (70 lbs) targeted to be around 30 secs
  • Plank position
  • repeat 3 times

http://www.strava.com/activities/97452887

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.

Sledge Pull

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 !!

http://www.strava.com/activities/97452886