Saturday Beatdown (5k walk/sprint and Carolina Challenge MetCon)

Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD.

It was a lot of work. As a result, there’s no need for additional volume in Pull-Ups and Push-Ups today! (I did do one extra set of each, though). I’m spending the rest of the day pigging out, and am going out on the town with Mrs. Baldwin tonight, where I plan to eat whatever the frack I want, although I’ll probably stay completely or mostly gluten free. That’s right: dairy and sugar are permitted tonight! (It’s Saturday, I did two workouts, and I am down 3-4 pounds over the past two weeks).

Montford Crawl 5k walk/sprint

I followed my customary Montford Crawl route.

Protocol: 3 min walking, 90 seconds sprinting (4:30 intervals); result: 7 rounds + 1:31 walking; 33:01 total time.

ANALYSIS of Walk/Sprint Work

I would like to point out that all of these sprint sessions are performed in Vibram Five Fingers shoes.

Comparison of Sprint Work Over All Sessions
Date Distance Protocol Percent Running Total Time Pace Comments
9/25 3.1 90s sprint / 4:30 walk 25% 44:45 14:25.8 DNF all sprints, Pain in Knees
10/2 3.1 60s sprint / 3:00 walk 25% 38:13 12:19.2 No pain
10/9 3.1 90s walk / 30s sprint 25% 32:23 10:26.4 Shorter sprint and recovery intervals leads to faster overall time!
10/16 3.15 6 min walk / 3 min sprint 33% 35:42 11:20 Pain in right leg returns
10/18 3.15 4 min walk / 2 min sprint 33% 34:54 11:04.2 Less pain
10/23 3.1 3 min walk / 90s sprint 33% 33:01 10:39 Pain free!

From this table, it seems that longer walking or recovery times and longer sprint times lead to an overall slower time; but it also seems clear that my results are following a sinuous curve of improvement; not every session will represent a clear improvement over previous work. Although today’s time was not my fastest, if it is compared to the last session with 90s sprints (9/25) it kicked butt. It remains to be seen whether this training protocol will eventually lead to consistent improvements in my 5k time. We shall see.

CFA WOD: “Carolina Challenge ’09”

Today’s CFA WOD included a brief Strength Session and a brutal Mixed Modal MetCon; twice before CFA has done this WOD — which came from last year’s Carolina Fitness Challenge — but I have always had my excuses as to why I couldn’t do it. Not today. Holy Moly.

Strength: Thrusters 3 x 3

Result: 10 x 45 / 5 x 95 / 3 x 115 / 3 x 125.

MetCon: Carolina Challenge

125 Double unders (375 single unders)
100 squats
75 kettlebell swings (53/35lbs)
50 burpees
25 thrusters (~70% of your thruster 5RM not to exceed 115/75lbs)
For time.

My shoulder was my excuse for not doing full weight on the Kettlebell, and I went lighter than Rx’d on the Thrusters as well. There was a 25 minute time limit. I just squeaked by!

Result: 24:35… w/ 35 lb KBs and 80 lb Thrusters.

The Thrusters weight I chose was only 64% of my 5 RM (125). So… that is what it is.

This is a hard workout. Period.

Plan HTFU: Additional Work

Push-Ups: 1 set of 10 in AM before run; 1 set in Warm-Up for WOD.

Pull-Ups: 1 set of 10 in AM before run; 1 set in Warm-Up.

Mobility and Ice: will update later. May not get time tonight, since it’s a date night!


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