Even doing Walrus, I didn’t put away the barbell work. I would either do dedicated days, or do something like a did today - minimal barbell work prior to the Walrus work.
A Walrus workout, where I’m alternating between the Airdyne and weight-vested calisthenics, is no different than a CF WOD. It would be a little longer than most (which the call a chipper in CF), but it has the elements of combining strength with conditioning while minimizing rest.
I don’t train more days a week than I used to. I train about 4-5 days a week both now and then.
The biggest change, vs Tactical barbell or most 531 programs that I ran, is that every workout has both a strength and conditioning workout. To make time, they are more minimal for the pure strength work, and the done faster with more intensity for the conditioning/WOD work.
So, rather than:
Day 1: Barbell strength work
Day 2: Conditioning
Etc…
It’s now:
Day 1: Strength and conditioning
Day 2: Strength and conditioning
Day 3: Rest (or yoga/recreational activity)
repeat.
I feel fresher and less beat down doing it my current way. In some ways, I’d say I’m replacing volume with intensity doing more CF-style training. More time to recover, and a higher intensity that my body must adapt to.
Strength TB Dead lift: 5x5x300 lbs Weighted ring dips: 5x5xBW+50 lbs
Walrus work: 5 rounds, wearing a 30# vest
1 mile Airdyne
10 ring dips
10 ring rows
10 SLDL w/shrugs, 22 kg KBs
Notes: Mostly off from work, so taking advantage of more leisurely mornings and slightly more relaxed training compared to WODs. I was looking at the 531 Beyond last night, and realized this type of workout really Phase 1 of Titanium Knickknack. In this, he does 5’s PRO, 5x5 FSL, then a walrus workout. He says to finish the Walrus portion in 30 minutes. I’ve done that both today and yesterday, with the work taking about 27 minutes or so. That’s moving at a decent clip but nothing like the intensity of a WOD. “Training, not testing”, as Jim would say.
I really like this type of at-home training. Keeps the same approach I have really liked from CF (strength followed by a WOD combining conditioning and strength), but allows me to customize it and it and mellow it just a bit.
Totals = 10 miles Airdyne 300 squats, 100 push ups, 50 OHP, 50 ring rows, 50 hammer curls. Time ~60 min or a bit shorter. Not rushing, but keeping a steady pace.
10 miles Airdyne
200 KB swings, 28 kg KB
200 deficit push ups, using Bear blocks
Notes: Divided it up into 10 sets, and it took a little under 45 minutes at solid but not rushing pace. I’ve really enjoyed these longer, less intense workouts as a way to recover and reset from Crossfit and the end of the academic quarter. Especially swings. This movement seems to replenish me while still allowing to get some good work in. Family is coming into town today, so I’ll over the next few days I’ll get a couple of garage workouts in, and take Christmas off of course.
Notes: Took the last two off, unless you consider power eating cookies a workout. I don’t remember the last time I took two days completely off, and felt like I was shaking off the cobwebs to get myself going. Kept it as simple as possible, and didn’t even add the weight vest.
For time:
5 miles Airdyne
100 pull ups
200 push ups
300 squats Wearing a 30# vest
Time = 38:52
Notes: I’ve been doing submaximal “Walrus” training for a few weeks now, mostly just bodyweight. There are a few reasons for this:
Taking a break from the intensity of Crossfit WODs, and the rigidity of my typical schedule.
My friend got an Airdyne, and we’ve been talking about training approaches so it got me interested in going back to these.
I sprained my wrist skateboarding about 2.5 weeks ago. It never hurt very badly, but it’s taking forever to heal to the point I can do typical barbell movements like bench, front squats, or olympic lifts.
Today I had marked as a full “Murph” day to see where I’m at. My goal was sub-40 min, and I met that goal but certainly worked hard to get it done. I did the push ups on “Bear Blocks”, which I use anyway but are necessary now for my wrist. I did the pull ups on rings, and just cranked out the squats in sets of 30.
I’ll take tomorrow off, and change things up starting on the 2nd. Depending on where my wrist is at, I’ll keep adding more strength and CF work as I can. I’ll post a T-ransformation pic on the 2nd as well.
Strength. Trap Bar OHP.
1x5x110
1x5x110
1x5x110
1x3x115
1x3x120
1x3x125 lbs S/S with 50 ring pull ups
Conditioning/Assistance circuit: 5 rounds, wearing a 30# vest:
1 mile Airdyne
10R/10L KB presses, 22 kg KB
6 ring pull ups
30 squats Time ~ 29 minutes
Notes: Getting back into my rhythm today, training like I mean it and abstaining from treats and splurges. Since ~Dec 24th, I’ve been eating something (or many things) decadent each day. In my defense, our friends are really good in the kitchen and so I’m eating homemade decadent things that are quite tasty.
Notes: Good day eating and training and easing back into work. My wrist is slowly getting back to full strength, but probably some time to go before I do anything like cleans or hand stand push ups.
Conditioning day
10 miles Airdyne
100 KB swings, 36 kg KB
5 long farmer’s walk, 22 kg KBs Time ~38:30
Notes: Updated pics. I’ve been on an eating binge for the past week+, but I’ve been keeping consistent with my training. I’m weighing in at about 170 lbs these days.
10 rounds, done as a 40 min EMOM:
14 calories Assault bike
15 sumo high pulls, 75 lbs
20 push ups
12 single DB box step overs; 24" box, 40 lb DB
Notes: Nice WOD to ease back into CF. I upped the push ups to 20 (Rx was 15) but lowered the DB weight weight from 50 to 40 lbs. Good calls on each. I’ll get in some accessory work later.
