Adding Crossfit to the mix

After completing my triathlon season in 2008, I was working to maintain my fitness with the usual Masters swimming with occasional running. I'd heard about Crossfit online somewhere and finally stopped by Potomac Crossfit for one of their free classes. I took 2 free classes and then signed up for Foundations in mid-October.

My Foundations trainer, Jen Conlin, really did a great job of introducing our class to the basic movements in Crossfit. I loved the intensity of the workouts and the way that they balanced strength and metabolic conditioning. When Foundations finished in mid-November, I re-upped with PCF and have been going ever since (minus some time taken off around the holidays).

With triathlon season approaching, I've decided to combine Crossfit with Crossfit Endurance-style training. Right now, the plan is to do 5 Crossfit workouts with 3-6 triathlon workouts each week. Coming off of the holiday break, I've been ramping the CF up and adding the multisport back in.

Here are some of my workouts for the past few weeks:

1/13: Deadlift 3-3-3 (165-295-205); Bench Press 5-5-5 (75-85-95)
1/14: "Quarter Gone Bad": Five rounds for reps of 55# thruster, weighted pullup, burpees - work 15 sec, rest 45 sec. 67 total reps
1/15: Snatch 6x1RM (35-45-65-75-75-75) and 1/2 cindy - 4 rounds plus 2 pullups*
1/27: CFE - Swim 20 minutes at 85%RPE, CF - For reps/cals: 5X (1 minute row, 1 minute 25# thruster, 3 min rest) - 142 reps
1/28: Deadlift 7x1RM (175-195-205-215-225-230-235)
Split Jerk 7x1RM (65-75-85-95-100-105-110)
1/29: Heavyish Fran: 65# thrusters and tan band- 11:17*

I have been working on my pullups. I started out with jumping pullups, but am trying to focus on deadhang pullups until I get the kip down. My reps and times are suffering, but I think it'll be worth the effort.

My schedule was off this week so I'll end up with 4 days of work before my rest on Saturday. I'm definitely feeling it.