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Can marathoners be good crossfitters ? First progress

Posted by Pascal Landshoeft

Jul 1, 2014 6:55:55 AM

Can marathoners be good crossfitters ? First progress


After the cat rescue at the weekend and improving my personal record for 5 mile to 32:52 i entered a membership in my local gym. Currently I do not own a power rack and this is why I decided to sign up, as I want to test the Stronglifts 5x5 program. I also added kettlebell swings to my training routine with first results.



The workouts


The weekly routine is getting fuller. I do gymnastics in the morning including sets of 

  1. Wrist push up maximum reps.
  2. Pseudo planche push up maximum reps.
  3. Diamond push ups maximum reps.
  4. Fingertip push ups maximum reps.
  5. 30 Day Ab challenge Application
  6. 30 Day Push up challenge Application

Followed by a 5km or 8 km run on weekdays. This takes about 45 minutes in total. 20 Minutes for the gymnastics moves, 20 - 22 minutes for the run and 3 minutes for getting outside and ready to rock.

Around lunch I do 500 kettlebell swings in 5 sets with 28kg (14kg each hand) clustered as followed:

  1. 10 reps 
  2. 15 reps
  3. 25 reps
  4. 50 reps

This takes about an hour considering getting changed and showered. The workout itself lasts for 30 minutes and I will hopefully be faster in future. I have to reconsider the approach, as the changing and showering takes a lot of time. Maybe i will do this workout as a warm up for the evening routines in future.

In the evening I have the following schedule during the week.

  • Monday: Stronglifts 5x5
  • Tuesday: Filthy 50
  • Wednesday Stronglifts 5x5
  • Thursday: Murph
  • Friday: Stronglifts 5x5
  • Saturday: Fran & Elizabeth
  • Sunday: Angie

As I am running every day except fridays and Mondays according to the Hal Higdon Personal record program to prepare for the Frankfurt marathon in October 2014 I leave out the WODs (workout of the day) which include running, except wednesdays (run to gym and run back).


The progress


In the first week of the Kettlebell challenge I was not able to complete the 50 swings in one go without resting for ten seconds after 30 repetitions. This week i was able to do the full 50 swings in the first two clusters and only had to put in 10 seconds rest in cluster 3 - 5.

About three months ago, when i started my tighter excercise regime together with a Lithuanian friend, I was not able to swing up to the bar. Now i can do three full repetitions of swinging up, letting myself down and swing up again. 

The first times locked for crossfitting are:

  • Personal record fran at 20kg 6:36
  • Personal record Elizabeth at 40kg 4:50

On pull ups i made through the 10 pull ups in one go barrier. So overall I am improving. Next will be to work on my kipping technique. Hopefully this all will also help me to run faster.


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Topics: Can marathoners be good crossfitters?