Thursday, May 29, 2008

Thursday 05/29/2008

Level 4 CrossFit Seattle - Seattle, WA
Work on Back Squats:
Warm up with several easy sets, build to 70-80% of 1-rep max and do several sets of 5 reps.
Set 1: 45# x 8
Set 2: 95# x 6
Set 3: 135# x 5
Set 4: 155# x 5
Set 5: 165# x 5
Set 6: 165# x 5

Rainier CrossFit - Puyallup, WA
21-18-15-12 reps of:
Wall Ball (14#)
American KB Swing (20 kg)
Knees to Elbows

Sumner CrossFit - Sumner, WA
Run 1 mile
followed immediately by consecutive two-minute periods in which you will perform as many reps of each exercise as possible:
Row (calories)
DB Thrusters
Medicine Ball Cleans
Double Unders

"I will permit no man to narrow and degrade my soul by making me hate him."
- Booker T. Washington


Spider63 said...

Where are you in the photo?

Are you ever concerned about over-training?

Feng said...

Hi Spider,

I'm somewhere in the front row...

And, yes, I am eternally concerned about over-training, and I would definitely not recommend thirteen CrossFit workouts in the space of four days to anyone (unless they were looking to experience a bout of intense, prolonged soreness for some odd reason). Let's just say that I don't train that way either on a regular basis (hell no!).

But I do two-a-days most days, excepting weekends. Not necessarily two CrossFit workouts, though. Every morning I do a CrossFit workout. The other workout either is a kettlebell workout or a strength/skill workout (e.g. what you might see in Starting Strength/gymnastic work like rings/Olympic weightlifting). I've found that this method works extremely well for me. I listen to my body and when I discern that I need some recovery time, I cut back to one-a-day for a period of time. While volume decreases during this time, intensity isn't sacrificed. I don't mean to sound like a prig but I think I am pretty successful at improving the standards of my performance, while consistently working at such high volume.

Everyone is different and I really don't think this method will work for everyone. Of course, I've got youth on my side as well, which probably counts for a lot... I'm not quite sure I'd do both Fight Gone Bad and Murph within two hours of each other, thirty years from now... :)