I started doing Crossfit 2 weeks ago. I have been questioning the running wisdom that says that you must put in 40-50 miles per week in order to successfully complete a marathon. It just doesn't make sense to me. I am by no means an expert, but I would think that as long as I have the cardiovascular capability to keep my heart-rate at a 160-180 pace for an extended period of time (which can be attained in ways other than running 4 days per week) and more importantly the muscle strength to carry me through 26.2 miles (which can also be attained in ways other than running) I should be able to finish the race, right? And frankly, the constant repetition of running wreaks havoc on my joints, as shown by my bout of injuries over the last few months. If I want to be active for the rest of my life AND complete marathons, something has to change.
Such questions led me to talk to the friendly people at CrossFit Riverchase. I told them my intentions: I am an injury-prone runner who wants to complete a marathon this year. I want CrossFit to make me strong so I could run longer and more safely. They assured me that they could do that, and by lucky chance there was a marathoner at the "box" at that time, so I had a chance to speak with her. She told me that she ran several marathons before joining CrossFit, one following the CrossFit program. She told me that both her performance and recovery were significantly better after the CrossFit training plan. Even more interestingly, she told me that she tried another marathon on her own AFTER the CrossFit plan and that she broke her foot during the marathon. Needless to say, I was sold.
Rob hates CrossFit, because he feels like you're paying a lot of money for something that you could do at home. But, I respectfully disagree. Even if I got the workouts from a friend who actually pays for CrossFit, I couldn't do them nearly the same as I do at CrossFit. Mostly because there is a coach there, at all times, watching my form, making sure that I'm doing the exercises right and not slacking off. There is also the added bonus of competition: with others and myself. I was incredibly pleased with myself Wednesday morning when I beat one of the boys in our mini workout :)
If you know anything about CrossFit, you know that they require that you go through a "Foundations" course in which they basically just teach you to do the moves that they want you to do during the actual workouts and then give you a mini workout to do using those moves. The Foundations course is 12 sessions, 3 per week. My CrossFit box only has these sessions at 6:15 AM and 6:00 PM. Since the box is right next to my office (literally, I could throw a rock from one building to the next) I have been going in the morning and showering up before starting my work day. It was hard the first day, but as long as I get enough sleep I really enjoy working out that early--it's a good start to the day! Even the "mini" workouts have been making me sore--I'm sure my first real workout will be a total disaster!
On non-CF days they give us a cardio assignment, which I have been extending to match what I would have done if I had been following the conventional marathon training plan (which is what Rob is doing.) So today, for example, I should have done 3 miles on the old plan, but CF had assigned me to do:
On non-CF days they give us a cardio assignment, which I have been extending to match what I would have done if I had been following the conventional marathon training plan (which is what Rob is doing.) So today, for example, I should have done 3 miles on the old plan, but CF had assigned me to do:
5 min jog (10:40 mm)
10 foot bear crawl (any experienced CrossFitters out there: don't scoff)
5 min jog (10:40 mm)
2 min hard run (7:47 mm)
20 ft bear crawl
2 min hard run (7:47 mm)
20 ft bear crawl
2 min hard run (7:52 mm)
20 ft bear crawl
2 min hard run (7:52 mm)
20 ft bear crawl
2 min hard run (8:00 mm)
20 foot bear crawl
That took me to about 2 miles, so I finished the CF assignment off with a 10 minute mile, even though it wasn't prescribed.
I hardly need to say that I am REALLY loving CrossFit so far. My coaches are knowledgable and encouraging, and I love not having to think about my workouts too much--just show up and give it my all! I plan to double up like this until I start doing the actual WODs (workouts of the day) when I finish up the beginner's course here in a couple of weeks. Even then, I'm still going to do Saturday long runs with Rob. Tomorrow will be 4 miles :)
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