A couple of things I forgot:
Before I get into the actual program and weekly cycle I'll be going through a two week introductory phase.
The main reason for this is to avoid over-training and injury. With my back issue's the past 5 months I don't want to come out of the gates to fast. I have stayed as active as possible but really haven't trained intense for a while.
The two intro weeks will look something like this :
Mon- Off
Tue- CF warmup 3x
- Squat 8-8-8
Wed - CFED WOD (Swim)
Thu- CF warm up 3x
- Press 8-8-8
Fri- CFED WOD (Run)
Sat- CF warm up 3x
- Deadlift 8-8-8
Sunday CFED WOD (Bike)
The last thing I wanted to point out and talk about it the "taper week".
Since most of this training is geared towards completing an IronMan.
My idea is that every 2-3 months I will compete in a Triathlon gradually lengthening the distance with each one. In saying this there will be races that end up in the middle of the training program. No problem!
For the days prior to these races I am going to use CrossFit Endurance Taper Week program. As soon as the taper week and race is over, I will jump right back into the regular cycle where ever I left off.
It will look something like this.
CFED TAPER WEEK
Sat- 60 min easy CFED
Sun- OFF
Mon- 5x 5 strength
Tue- CF WOD
- CFED- Interval (ex. 8x 200m run)
Wed- Off
Thu- Tabata Workout 75-80%
Fri- Off
Sat- Race
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Cully-
ReplyDeleteTHIS IS AWESOME> can't wait to follow your progress...nice work on the blog.
Thank you very much Carrie. It should be cool. My whole thought is I have it viewable to the whole public now. I can't back out and I like that.
ReplyDeleteJob well done Brandon !
ReplyDeleteYou are going to do extremely well with your training goals to complete an IronMan.
Thanks for posting this unique blog - it's another good learning tool for me as a new athlete, too.
I will add, too, Brandon, that I am sure you will do very well in the IronMan competition itself !
ReplyDeleteCongratulations for being such a great & dedicated Athlete.