Running and Swimming are two favorite past times among the general populations. Pre CrossFit Games (#WSE) most (elite aka everyone) crossfitters felt that swimming and running were two things that really weren't a part of the programming for elitism. Well, not really to that extreme but there definitely was a lot of anti-running talk on the crossfit forums of old. Stuff like "I saw someone jogging today. They looked weak. I wanted to ask them what their fran time is." Yeah, stuff like that. The 2011 Games changed that with the swimming / intro of tri-athlete-esq events.
Are crossfitters really changing their habits? Not sure. However, you cant just jump right into two other sports if you haven't had practice with them. That's where CFCL's swimming coach comes into play in the form of Lee Forster and the CrossFit Endurance team lead by Jon Shelby. 2 guys that can teach all of our crew how to move our body over terrain or in water.
With the proper technique so that no repetititve use injuries occur, swimming and running are both great activities to add into the training program. Super Osteopath Dell classifies them as extra engine work with swimming especially good since it doesn't put a pounding on your body. Same with running. Long runs always help with at least clearing your mind. If you push the pace too, you also get experience on moving your body for an extended amount of time. Though not popular and few and far between, long wods do come up. If you have never done a 40min AMRAP or intend to, go for a 10k. At least then you will know what its like to move for that long.
I realize that this post doesnt have the most direction. Overall, adding proper technique to swimming and running just adds something else that you can do to keep you from getting bored and to add more variety to your training. Especially if you are training a lot and need to get out of the gym.
Wednesday Training
Circuit 1
Bench Press 40,50,60,70,80,90,100,110,120kg
KBS 24kg
Row 2x16kg
Swing to Pull 2x16kg
Press 32kg
Last set was doubles at 120kg. We had a set up so that we were starting from 90degree angles at our elbows.
FInisher
50x PLank Pullover 15kg
100x Poor Mans GHD
50x PLank Pullover 15kg
4-3-2 Reps of 190kg Lock Out Back Squat + Bands on set #2.
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