What I take after every workout! Progenex. Want to know more about it?

It is officially the start of a new training program for myself and I plan on blogging about it here.  As early as June this year I decided I wanted to train for the Seattle Marathon this November 17th.  My whole goal in those process is to use my CrossFit training with the addition of the CrossFit Endurance protocol.  My training regimen has been pretty solid for the past 6 months meaning my CrossFit workouts have been consistent with gains.  The unique approach of the CrossFit Endurance protocol is that I am using the CrossFit protocol (high intensity, functional movements, constantly varied) combined with running.  This takes all the Slow Long Distance (SLD) training “traditional training” away.  I will run three days a week (Short Interval, Long Interval, and Time Trial) never exceeding 13 miles.

I personally am testing the CrossFit Endurance protocol to prove to myself that all I need is CrossFit and CrossFit Endurance to accomplish this goal.  There is so much controversy on this subject because it does not make sense to not run high mileage when training for a Marathon (26.2 miles).  So please if this is of interest to you follow my journey!!!

Video Blog Summary

Watch: Week 1/Day 2

8 x 600m run, 2 minute rest

3 set max strict pull-ups
20/12/11

21-15-9
Burpees
Pull-up
Deadlift(65%), #275
-10:32

100 shoulder tap push-ups
-4:27

*I felt like I got smoked today!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

http://www.youtube.com/watch?v=8DYF351Xf1M

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Bench press-#135
35/13/
*strong like ox first round, weak as crap the 2nd:)

Max back squats-#170
22/20/

Amrap 10 minutes
5 clean and jerks(#135)
10 bench dips
15 air squats
Score: 8 rounds

40 seated box jumps(25)
3:34

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday
Back squat
5,5,5+
205/230/250(18)

5 rounds
1 power clean, 150
1 front squat
1 push press
1 back squat
1 rack jerk
1 round of "cindy"
4:45

10 wall walks
1:01

Tuesday
Max hspu x 3
17/17/17

5 rounds
10 wb
10 bj
200m run
10 kb swing
10 l. Burpee
16:22

Wednesday
WOD 11.3
Amrap 5 min
Squat clean, 165
Push jerk, 165
19 rounds+ 1 squat clean

Thursday
3 rounds
800m run
50 back ext.(Ghd)
30 toes to bar
20:46

Friday
WOD 11.3
25 rounds

Saturday
Team Wod
21:23

Great week!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday-3/28
Push press: 5,5,5+
155/170/175

Amrap 15min
10 deadlift(205)
10 wallballs
10 box jump
10 burpee
Rounds: 6 rounds, 10 dl, 6 wb

Max plank: 3x
3:00/1:30/2:00

Tuesday-3/29
Front squat: 5,5,5+
185/205/225×3

25 pull-ups
15 power cleans(135)
200m run
20 pull-ups
12 power cleans
400m run
10 pull-ups
9 power cleans
600m run
Time-10:43

50 Lateral Burpees
Time-3:17

Wednesday-3/30
WOD 11.2
Amrap 15 minutes
9 deadlift(155)
12 push-ups
15 box jumps
Rounds-11rd, 2 bj(419)

Thursday-3/30
Rest Day

Friday-4/1
WOD 11.2
405

Saturday-4/2
Rest day

Sunday-4/3
Ohs(125)
6-9-12-15-18
Toes to bar
Time-14:09

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Tuesday
Back squat
5,5,5+
205/225/250 x 13

2 rounds:
20 back squats(170)
40 lunges
60 kb swing(70)
13:35

40yd single leg jumps
.28s

Thursday
WOD# 1
Amrap 10min
30 double unders
15 power snatches(75)
7rd 30 double unders, 2 p.snatch.

Friday
Max tire flips jump thrus (400+)
3 x 60s rest
7/7/7

3 rounds:
400m run
21 kb thrusters(44)
12 hspu
25:45

100 push-ups
2:40

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday
1) 1600m run
5:56

B. 100 OHS(95), 5 lateral burpees when bar drops below clavical
9:53
*first set I connected 30 reps. My goal was sub 10:00. For some reason I thought I could pull off 50 reps for the 1st set. Nope:)

2) 100 double unders
1:01

Tuesday
1) Bench press max (20 minute cap)
#245
*attempted 250 but a no go

B.
10……..5……….1
Thrusters(95)
Push-ups
Burpee blaster
14:42
*thrusters were the gasser but it was the burpee blaster that took most of the time. The push-ups just were exhausting.

2. 100 abmat sit-ups
3:01

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday
4 x 800m run
2:53/2:55/2:52

A)
5 rounds of:
5 wall climbs
10 toe to bar
20 box jumps(24")
Time-11:09

B)
5 rounds:
50 air squats
7 hspu
10 burpees
Time-11:02

Tuesday
18-15-12
Deadlift, #95
Hang power clean,#95
Push press,#95
Time-4:32

Wednesday
WOD. #1
Amrap 10 min
30 double unders
15 power snatches, #75
Rounds-6rd, 30 double unders+  8 pws

Thursday
Rest Day

Friday
WOD# 1
Amrap 10 min
30 double unders
15 power snatches
Rounds-7

Saturday
Rest Day
*shoulder sore(right)

Sunday
A)
4 rounds
5 muscle-ups
15 wallballs
250m row
Time-10:15

B)
4 x handstand walk, 20'

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

a.m. WOD
EWOD
21-15-9
Hang Power Snatch, #95
Box Jump, 25″
True Push-ups
*first time I used more than a 20″ box and I connected at least 10+ at a time.  The snatch felt good, it’s burned after 10 reps but I just kept in my hands.

p.m. WOD
“Tabata Thursday”
20:10 x 8 rounds
Push-ups
Sit-ups
Chin-ups
Mountain Climbers
total score-501 reps