Both. Gyms will have a day dedicated to a Benchmark WOD. CF recommends doing the Baseline WOD every 3-4 months to measure progress.
I like the looks of DT. Go figure; it’s the one without running.
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I’d be very surprised if many people can do this. Mostly because of the “strict” part.
I assume the 30 pull ups aren’t a single set.
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I noticed it is easier to jog on a treadmill because you can dictate the pace. If you choose an easy pace it’s not that difficult. In comparison, I noticed that I unconsciously speed up when I jog outside.
My brother brought up a good point that convinced me that I should jog more- Are you really fit if you cannot jog continuously for 3+ miles? Nevermind the pace, just the act of moving for 3+ miles beyond a basic walking pace.
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For me it’s the other way round, if I’m on a treadmill mill I have to keep running even if I’ve set the pace high (for me) and it’s hurting, if I slow down I fall off! Whereas as soon as some mild fatigue sets in the desire to push hard when dictating my own pace the old I hate running mode kicks in and I slow down (I think, it’s been a very long time - might have to try it soon).
Plus there’s no inclines unless you choose them! Running outside almost guarantees changing terrain.
Also agree with the standard and would probably be able to jog 3 miles at around 6.5-7mph at a guess, might also try that soon.
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It’s for time so break it up however you need.
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When I was a runner (4 years ago), it deff wasn’t free. Running shoes - $250 only last 15 weeks. Compression shorts, running tops, some sort of hydration if you run long distance in the bush, Garmin or other gps watch to track everything, running socks. Then add in running club fees, track fees, race fees, travel costs to interstate races. Oh and then there is the physio and massage.
I think I spend more on running in a year than I do on lifting weights !!!
Haha ok, you can tell I’ve never tried running seriously!
What was the appeal for you?
I had young children and it was something I could do from my house, very early in the morning whilst the rest of the family was in bed. I hated running at school, we used to always do cross country on the coldest wettest day just so the PE teacher could stand under an umbrella or inside the change room doorway and watch us suffer !! I would always say to the wife that anyone should be able to run 3 miles without a problem and one day she called me out on it. I did it but at the end I though I was going to die from cramps or pass out !! So I decided to just start running, within 5 months i did my first half marathon and then did a whole bunch of fun runs and races over the next 5 years. I tore a calf muscle 4 years ago and that’s what got me back in the gym. I did some gym work for recovery and whilst running made me the fittest I had ever been, I just realised how much I liked being strong. Did one more half marathon 4 years ago and then like forest gump i just stopped running.
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Well that sort of makes sense, I’m going to have to try a 3m/5km and hope I get to a reasonable, not dying at the end finish - Google’s giving me some varying standard of pace from 25 mins - 37 mins as “average runner” levels so I’ll aim for the middle 30 mins (which Google also tells me is about 6.2mph so I’m confident in that).
If I can do it I might try and improve on it over the long term without running too frequently, doesn’t seem like a particularly monumental feat.
Assuming you don’t miss running now then? You don’t seem to have tried keeping up with it or reintroducing it alongside powerlifting, is that time or desire?
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30 mins for 5km was always my marker for running vs trying to run. Anything under 25 is great pace and under 20 is starting to really move.
I haven’t run a step since my last half marathon 4 years ago. I don’t really miss it.
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This probably sums it up. We need running (or something close) to be truly fit, but we love the iron. I need to find the balance.
I think Pwn could do this through mental toughness. I, on the other hand, hate running so much that I can’t seem to force myself to suck it up. I need proper motivation like running from a polar bear sized goose.
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Would running from 20 goose sized polar bears not motivate you enough?
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7.30.20 - Plans for today
- Dynamic warm up
- One Fartlek run of 20 sec on x 3, rest 2 min
- Run back home in the shape of a triangle (Run east to corner for fartlek, run north to bike path, then southwest back home)
- Lift weights - it’s incline day
- tattoo appointment at 4pm
It’s 1045. I ate two waffles for breakfast and had a double protein shake and half a family sized lasagna in the past half hour.
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I approve of this.
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I think you will find a balance between running and the iron. Josh Bryant’s Speed Strong pamphlet book on Amazon states that short sprints between leg exercises (actually squats) really works well.
No need to run a mile or more to get jacked.
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I will never not chuckle when I read the word Fartlek. But also, I gotta consider doing it myself.
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W9 D4 - Incline
Boy, did I get carried away today.
- Dynamic Warm Up
- Fartlek 20 sec runs x 3
- Rest 2 min
- Run until home
- Complete Incline Session
Running Stuff
Warm Up - 0.45 miles in 8:07
Fartlek + Running - 1.78 miles in 17:24 (including the 2 min walk rest)
Giant Set
INCLINE
135 x 5
140 x 5
160 x 3
180 x 8+3
UNDERHAND ROW
135 x 5
170 x 5
195 x 3
215 x 9+2
BUTTERFLY CRUNCH
BW x 15 x 2
10 x 12
25 x 12
Super Set
INCLINE
95 x 15, 15, 20
UNDERHAND ROW
135 x 15, 15, 20
As you can see, I wanted to get the 50 reps over with ASAP.
Slow Super Set
DB LAT RAISE
15 x 15 + 20 with band x 2
REAR DELT FLY
15 x 20 + 20 with band x 2
INCLINE DB CURL
25 x 20, 10, 7
Could really feel the bicep boner.
OH BAND EXT
Purple x 20F/20T/20B
Black x 15 + Purple x 15
I’m spent. Lifting Time: 51 minutes and the pace fell off the table after the BBB sets.
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Well done, sir
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It turns out that running might be worse than deadlifting for my back. My SI joint is out of alignment and my knees are killing me when I go up stairs.