Crossfit for runners or triathletes should be supplementary. Use the workouts to build strength in the muscle group.
- 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)
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
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 !!
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.
Here is my workout-
Round 1 :
Cooled down with a 400m at a 800m pace.