I started Crossfit in the middle of October of this year. I was told by the Crossfit instructor I would be a faster, stronger runner (I was skeptical) and recommended 3-4 Crossfit sessions a week with two scheduled runs - a long run and a speed training run.
Here is exactly what I did starting October 16th, which was the beginning of my first Crossfit Session.
October 16 - Crossfit - I detailed my First Crossfit Session
Warm-up: 5 minutes on bicycle
Strength Training: Shoulder Press, Max Weight: 40lbs 5 repetition 30lbs 20 repetition
Bicycle: 10 second sprint with 50 second rest for a total of 5 minutes.
Clean Reps with PVC bar (I still have not mastered cleans)
End of Training: Push Sled w/long stride 2 times and Run with sled two times
October 17 - Crossfit
Warm-up: 5 minutes on bike
Strength training: Floor Press, Max Weight 45lbs 2 sets of 10
WOD (Workout of the Day):
100 pull-ups (assisted with resistance band)
100 sit-ups
50 air squats (Was told to do 50 because it was my second session)
50 push-ups (on knees)
October 19 - Run
7.5 miles
Pace: 10:33 (Was sore from previous workout)
October 21 - Crossfit
Warm-up is the same throughout
Strength Training: Front Squat, 45lbs 6 reps, Max 65lbs 5 sets of 4
WOD: Nancy (5 rounds of: 400m run, 15 reps Overhead squat - I used 25lb bar, which was easy but the next bar was too hard)
October 22 - Run (with Jogging Stroller)
4.03 miles
Pace: 10:49
October 23 - Crossfit
Deadlift : Max 60lbs, 1 set of 4 reps
21-15-9 Deadlift and Box Jumps (21 deadlifts followed by 21 box jumps, 15 deadlifts followed by 15 box jumps)
October 24 - Crossfit
Floor Press: Max 65lbs 4 rep Max
50-40-30-20-10 Plate overhead walking lunge and double unders (I used no weights because I stated I had a long run and did not want to be sore and I can't do double unders so I had to triple the jumps - 150 instead of 50)
October 26 - Run
Approximately 8.3 miles, not timed
October 28 - Crossfit
Front Squat - Max 70lbs 3x3 (3 seconds down, 3 hold in bottom, fast-up)
WOD: Fran 21-15-9 (21 thrusters followed by 21 pull-ups etc, etc,)
October 29 - Crossfit
The Sevens - This was one of the most challenging workouts and I wrote all about this particular Hero Workout
October 30 - Crossfit
Deadlift - Practice Form
40-20-10 (Slam ball and lunges)
November 1 - Run
4.03 miles
Pace: 9:37
November 3 - Run
8.51 miles
Pace: 9:46
November 4 - Crossfit
Front Squat: Max 70lbs 5 sets of 3
WOD: 43 reps of Sit-ups, Wall-balls, Burpee Pull-ups, Double Unders (2 rounds)
November 6 - Crossfit
Deadlifts - 6 reps on the minute for 6 minutes (70lbs)
WOD: 3 rounds of Wall Walks (5 times), Deadlift (50lbs), Slamball (10 times with 15lbs), Toe 2 Bar (10 times)
November 7 - Crossfit
Shoulder Press: Max 50lbs 4 reps
Floor Press: Max 50lbs 2 reps
WOD: Row 300 meters
3 rounds: 20 push-ups, 20 V-ups
2 rounds: 30 Russian Kettle Ball Swings, 30 Kettle Ball Goblet Squats
1 round: 40 pull-ups, 40 sit-ups
Row 300 meters
November 8 - Run
3.2 miles
Pace: 9:07
November 11 - Run
10 miles
Pace: 10:04
November 12 - Crossfit
Cleans: 3 reps on the minute for 7 minutes (I practiced form because I can't get these cleans - grrrrr)
WOD: Bar Curl - 1-10-1
November 13 - Crossfit
Deadlift: Max 125lbs (My weight!!!!) 5 repetitions
WOD: 3 rounds
Row 500 meters, 12 Double Unders, 24 box jumps, 12 toe 2 bar
November 15 - Crossfit
Heavy Pull-Ups (least resistant band) 5 sets of 3
WOD: Thrusters (25,20,15,10,5)
Double Unders (50,40,30,20,10)
November 18 - Crossfit
Front Squat: Max 115lbs (getting stronger) 1 RM, 65lbs 20 RM
WOD: Partner Step-Up (10-1) (Stepped on box with weights 10x, partner stepped next, 9x, 8x, etc., etc.,)
November 20 - Crossfit
Deadlifts: 125lbs 4 times on the minute for 7 minutes
WOD: AMRAP (as many repetitions as possible) for 12 minutes
Squat Clean (45lb bar)
Box Jump 5x
KB Swing 5x (35lbs)
Slam Ball 5x (25lbs)
November 20 - Run
4 miles
Pace: 9:10
November 23 - Crossfit
5 miles
Pace: 9:18
November 25 - Run
4 miles
Pace: 9:18
November 26 - Crossfit
November 27 - Pilates
November 28 - Run
4.23 miles
Pace: 9:47
So here are some comparative results after one month and a half of Crossfit:
I've shaved 8 minutes overall with less running and most importantly, I am running pain free with less weekly mileage.
Arguable Points:
I had just started running and it could be argued that my time could have improved with more running or any other strength training.
I live in a city with an elevation of 2743 feet above sea level and the last run was done in a city with an elevation of 12 feet above sea level.
The temperature was warmer in October than in November.
I'm consuming less calories now that I've stopped nursing and am more conscientious of the food I eat, so I've lost 4 pounds, which may have contributed to better performance.
For now, I really feel strong physically and it transfers to my running, which leads me to believe Crossfit has helped me run faster and stronger.
What are your thoughts on Crossfit? What strength training do you incorporate into your training to make you a stronger, faster runner?
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