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
- Wrist push up maximum reps.
- Pseudo planche push up maximum reps.
- Diamond push ups maximum reps.
- Fingertip push ups maximum reps.
- 30 Day Ab challenge Application
- 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:
- 10 reps
- 15 reps
- 25 reps
- 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.
Further reading
- Can marathoners be good crossfitters ? The beginnings
- Can marathoners be good crossfitters ? First steps
- Can marathoners be good crossfitters ? Smart
crossfit with 5 apps - Can marathoners be good crossfitters ? My first Linda
- Can marathoners be good crossfitters ? The first three months
- Can marathoners be good crossfitters ? October 2014 Powerlifting
- Can marathoners be good crossfitters ? December 2014 Powerlifting
- Can Marathoners be good crossfitters: January 2015
- Can Marathoners be good crossfitters: February 2015
- Can marathoners be good crossfitters ? March 2015
- Can marathoners do
crossfit April 2015 - Can Marathoners do
crossfit May 2015