The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to have a lot of hills and I won’t be successful just getting by. <\/p>\n\n\n\n
I didn’t want to just use the same CrossFit Endurance training plan as last year, though I ended up going with a Power Speed Endurance Pro (PSE PRO) plan which is essentially the same thing! But it is actually more programmed than what I did last year so we’ll see what happens. Each workout is programmed with notes, warm-up, strength, conditioning, and recovery. Plus a fuel section. <\/p>\n\n\n\n
Today is the beginning of the T-Cycle. It will work pretty well until the end when I need to taper down a week before the cycle ends. The weekly cycle includes Strength & Conditioning x 2 (CrossFit), Short Interval Session, Long Interval Session, Sport Specific Strength & Conditioning, Stamina and Active Recovery. <\/p>\n\n\n\n
The notes and videos will help along the way and there is a strong emphasis on breath work which is a big component of the PSE model. Each workout begins and ends with breathing. <\/p>\n\n\n\n
So today was Deadlifts. 5-4-3-3 (135, 185, 205, 215)<\/p>\n\n\n\n
Followed by a 12 minute AMRAP of <\/p>\n\n\n\n
20 Kettlebell Swings 53#<\/p>\n\n\n\n
10 SeeSaw Dumbells 15#<\/p>\n\n\n\n
5 Hang Power Cleans 45#<\/p>\n\n\n\n
I finished 7 rounds and 10 swings. <\/p>\n\n\n\n
The program lists a range of weights and scaling so I probably should have done more weight on the dumbbells and cleans, but it was also the first programmed workout I’ve tried in the basement and my basement gym lacks some things! I had to do the SeeSaw dumbbells on my knees so I didn’t punch a hole through the ceiling! <\/p>\n","protected":false},"excerpt":{"rendered":"
The timing was a little tight from the Winter Triathlon to needing to start a training plan for my Spring 12.5k and Adventure Triathlon. I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to have a lot of hills […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[624,665],"tags":[771,667,848,849,850],"class_list":["post-7047","post","type-post","status-publish","format-standard","hentry","category-bike","category-crossfit","tag-bike","tag-crossfit-2","tag-power-speed-endurance","tag-pse","tag-psepro"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1PF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7211,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06152019-crossfit\/","url_meta":{"origin":7047,"position":0},"title":"06152019 – CrossFit","author":"crossn81","date":"June 15, 2019","format":false,"excerpt":"I couldn't decide what to do this morning. 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I have not done a good job of doing all the work in this cycle, even though some of it matches with what I need (single leg work especially). If you remember the cycle started the week of my off-road triathlon and\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6112,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03112018-running\/","url_meta":{"origin":7047,"position":2},"title":"03112018 – Running","author":"crossn81","date":"March 11, 2018","format":false,"excerpt":"Day 1 of 12.5k training! I'm trying out the CrossFit Endurance training plan. This will be a very different experience for me. It has 3 days of running each week, but recommends 7 days of working out with the non-running days being CrossFit. 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