2 work-outs of each type each week. 2 runs, 2 bikes, 2 swims. Minimum of 3 with a goal of 4 CrossFit sessions per week. This goal will increase next year for returning athletes.
Hit every work-out hard. This is the only way it works. Work on controlling your pace, especially in your swimming and running. Always have a stopwatch on and running. Know how fast your going. If your watch has a lap function use it.
3-4 hours between work-outs is suggested to maintain intensity. Pay attention to your energy levels. Schedule complete rest days as you need them based on your performance levels and energy levels.
Feel free to move the work-outs around to better fit your schedule but your weekend workouts which are usually a longer Swim, Bike or Run should not be done on a CrossFit day!
Work-out key:
SC = Short Course (<2hrs)
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Tapers for CFE type training are typically 7-10 days. You may need less or more. Let me know how you think the tapers I have programed work for you.
Post Race or after a Long Run/Ride you should try to do the following:
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
I have programmed you all 8-9 weeks out. I am working on the next set of weeks and the programming will be changing and morphing as time progresses. Expect this to hurt. Pay attention to your body. Do not do extra work-outs when you feel like you have more gas after a intense WOD. You need to be able to hit every work-out hard. So if you exhaust yourself on a Monday after a rest day because you feel good, and have nothing left for Tuesday this impact your results.
Again if you have any questions feel free to let me know.
Thanks all.
Coach JG
Greg at Race For Research-- photo by Alex Tubbs
