400-meter Walking Lunge

Although easy to execute; Wednesday's "400 meter Walking Lunge" WOD, performed Thursday morning during a break from Thanksgiving Holiday Party prep drama, turned out to be excruciating to recover from Friday morning.

Thursday morning, I paced out the franchise gym's aerobics/yoga studio. Approximately 10m across. Back 'n forth ~20m. Do this back 'n forth 20-times and you have ~400m. No matter that on previous occasions I had only previously done this for 60-meters.

In any case, it did not occur to me that I was going to take this up a notch or two or six. I was about to walk-lunge over SIX-TIMES the previous distance I had ever walk-lunged!!!

Sweating and breathing heavy started soon enough. Haphazardly attempted to pay attention to form in the mirrors, focusing on avoiding the inadvertent "knee bent out over the toes" faux pas. Is it even a faux pas? Soon enough I was finished. Otherwise no big deal. Back to Thanksgiving cleaning chore drama. Massive carb & yeast loading later that afternoon & evening.

Friday morning was excruciating soreness in the thighs. WOW!!! Crossfit will mess you up. The wife was laughing at how I was shuffling around and struggling to get in & out of the car. Even getting a rubdown was painful.

Hind sight 20/20 observation: Normally I scale-down the Crossfit WODs to avoid a Darwinian 'macho' injury; however this 400m walking lunge without weights, didn't seem to need scaling. Moving forward, in addition to scaling the weights, I need to also consider scaling the distances, particularly if the movement is outside the normal workout regime (e.g. walking lunge)

Tuesday WOD

On the long road to the April 2010 Big Sur Marathon. Two WODs in one day:

FIRST a scaled Crossfit HQ WOD (Tuesday 11/24/2009) using a 65-lb barbell

• Shoulder press (10x)
• Push press (15x)
• Push Jerk (25x)

Two different free videos showing "how-to" execute these moves may be viewed at these Crossfit HQ links: vid #1 and vid #2

SECOND Crossfit Endurance WOD (Tuesday 11/24/2009) using a Concept Two Rower:

1. row 2000m, at end note the pace per 500m,
2. rest 3 min
3. row 500m, maintaining previous 2000m pace per 500m
4. rest 30-sec,
5. row 500m, maintaining previous 2000m pace per 500m
6. rest 30-sec
7. row 500m, maintaining previous 2000m pace per 500m

Feel OK afterward. Worked up quite a sweat.

Sunday WOD

In twenty-minutes, complete as many rounds as possible of:
(a) burpees (25x)
(b) weighted back squat (15x)

In my case, the weight was a 65-pound bar-bell. I was very quickly sweating at the end of the first round. Doing 15 weighted back squat without stopping was easy; however, 25 burpees without stopping to catch my breath was impossible.

4-rounds burpees
5-rounds weighted back squats

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90:90x6

Another Crossfit workout at 24-Hour Fitness. The formal workout was "3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD was all out efforts 90 seconds on, 90 seconds off x 6. Cover as much Distance as possible in each of the 90 sec intervals.

In this case the workout was stairmaster 2:00 followed by a few minutes rest and then repeated. I did several times. Maybe 12-times.

Prior to this workout, I did three 9-set deadlifts (95-lbs) and three rounds of lunges

Elizabeth WOD

Another scaled Crossfit WOD ("Elizabeth") for time: 21,15,9-reps of both barbell cleans (95-lbs rather than 135-lbs) -AND- dips.

Video illustrating the intensity of this Elizabeth WOD is shown here ... http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv ... turn down the volume (grin).

The wife & I recently finished our first half-marathon at Big Sur. Her training was diligent but boring treadmill work. Mine was Crossfit WODs as prescribed on the Crossfit main website mainpage. We would both do a "couple-time" long-distance run for 6-12 miles every Sunday. We trained for three-months. Her time was ~2:27, mine was ~2:33.

I am taken with the idea of running the Big Sur Marathon. As I read more about Crossfit & marathons, I am becoming more confident that I could probably finish such a marathon, especially if I also do Crossfit Endurance.