Nice. Start getting ready for those zombies.
Curious how you decide to resolve this one. I think conditioning improvements are especially challenging in the abstract. For me, I think about being able to complete three, consecutive eight-minute jiu-jitsu sparring rounds against advanced-intermediate talent half my age (i.e., 25-28 years old) as a “peak conditioning” goal.
When you envision an “in shape” version of yourself, what are you able to do?
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That’s a good way to approach exercise goal-setting 
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That’s a great question. When I play basketball, being in shape means I can go hard for four consecutive minutes. That means sprinting the floor in both directions, being able to play offense or defense, and repeat. It takes a while for me to reach that point when I’m playing recreationally.
Off the court, I can’t quantify it. CrossFit? Repeat sprints? I’m not sure. It’s hard for me to think I’m in shape if I can’t run so I guess it needs to be running specific.
I might need to consult my wife, the former D1 heptathlete. In terms of energy systems, I think the 400 or 800m “sprint” would be a good focus. On top of that, I need to be able to run a 5k without hating every step. I’m not sure if I’ll ever be able to do that. I might settle for a 2 mile run. I hate it so much.
Another measuring stick could be a CF benchmark WOD.
I talked to my wife and I think we settled on the 600m run. She said it would build my anaerobic capacity and the workouts wouldn’t exceed 400 m runs. I’m still not sure of the time, but that’s a start.
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I really like the concept of the 600 m run. I too hate running, but hate not being “in shape” as well. Now from year ago, I would have probably set the time around 90-100 seconds. At age 39, though, I think 2 minutes might be a good place to start, for me. Good luck, interested to hear how it progresses.
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Only way I found to achieve this is to run multiple times a week with longer runs. When I was running 40-50km a week, a 5km run was very enjoyable.
If you find a way to do it whilst still doing Intense weight training then please let me know.
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Holy crap. Can she just tell us what to do?
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I raced 5k’s in XC, and hated every step, haha. I honestly became a pretty good runner, and similar to lifting, it never felt easier, I just was able to handle more.
I guess for myself I’d say “run a 5k without getting close to dying and feel recovered within 10 minutes or so of stopping.” When I was at my best, I was gasping for air at the finish line but breathing normally very soon afterwards. Must’ve been a good sign, right?
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I hate running right now. If I’m doing my good warm up then I run around the block to start my dynamic warm up. It’s only 0.35 miles and I hate every step.
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Glad to see it’s not just me, I don’t get runnings popularity - the only thing good about it is it’s free. Other than that it is soul destroying. I might be weird but I prefer treadmill running to actually running.
Either way running sucks, but I totally get the desire not to suck at it, it does seem wrong to be unable to sprint well and cover at least a few miles in a reasonable time without collapsing.
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It feels ok when I’m better at it (from what I remember…)
I think, like you said, it’s free, it can travel (so work doesn’t mess you up), it’s primal, poor technique is unlikely to injure you acutely, it’s outside (yay), you can explore new places, people don’t watch you (apparently that’s a big deal a la Planet Fitness’ whole brand), and you can arbitrarily compete against people that don’t know they’re competing so you feel superior.
I think we all look at it because “athletes run,” so it seems like a baseline.
In any case, I’ve clearly not kept up with it, so I don’t know why I’m talking myself into it here. I should be doing it, though.
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Good news - you can fit it into Dark Horse, I think aggressively pursuing an increasing distance within the 10 minutes of cardio would work! I hear that CrossFit recently had someone run a 5 minute miles followed by a 500lb squat so there’s something to aim for! (I reckon @kleinhound wouldn’t be far off this!)
I think I mostly hate it because I hate being out of breath and basically hate all forms of conditioning, which is why Dark Horse is perfect it’s only 10 minutes and I can’t skip it (I’ve actually got used to doing it and I must confess it feels like a beneficial way to start my training).
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But will I…?
I saw that on YouTube. That’s absolutely incredible. It’s hard enough to do both those things in the same lifetime, much less the same day.
It did start me thinking, as did this thread, of what would be some quantifiable goals? My Frankenfoot slows me down a little, but not as much as my fat ass, so I don’t know if I’d try to do a 5-minute mike again, but maybe like a day where you total 1200 in the power lifts and run a 6:30 would be pretty realistic in the short-term and pretty cool.
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I dislike how out of breath I am becoming just reading all these posts about running, I wish you guys would stop it.
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Fuck that’s so awesome! It’s now on the “to do” list
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Epic, it had you written all over it!
That is definitely weird.
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This is my problem. It’s a need for survival but I live pretty comfortably. However, recent events in America are proof that our cities can change almost overnight.
I keep coming back to it because it’s a mode of transportation and its very specific. I can do other forms of conditioning but my legs need to run to be ready for running.
No, I agree. It’s easier to set a speed and just keep up instead of having to set the pace myself.
I looked at some CF Benchmark WODs last night and found some good ones to use as a test.
- there’s actually a Baseline WOD
- For Time
- 500 meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
– Intermediate Rank: 7:15 for men
- DT
- 5 Rounds For Time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes
- Around the World
-
As quickly as possible, do three rounds of:
-
1 mile run
-
150 squats
-
30 strict pullups
- Murph
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Are WODs training or tests for crossfitters?
Only one of those doesn’t look disgusting: 2-4 nope.