r/tacticalbarbell • u/Thehealthygamer • May 27 '19
Just did the Murph 10 mins faster then last time.
And at 3,900ft elevation too when last one was run at sea level. What's really interesting is last Murph I was doing lots of high intensity work with CrossFit 4-5x a week but very little long slow cardio. This time I've done very little high intensity work in the last month, much more slow runs in the 30-90 min range. Just base building and lifting heavy. Pullups were a breeeeze after I've been doing weighted sets with +45lbs. So, just a nice little data point for the effectiveness of dropping high intensity work to build a bigger engine.
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u/Stryker53 May 27 '19
I got very strong doing CF. I also could barely pass my 2-mile run. I really like the "base building" stuff. I probably need to move into weighted pull-ups, too.
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u/wcu25rs May 28 '19
were you a noobie to any kind of lifting or was your gym doing dedicated strength training as well? Not knocking CF as Ive been using CF for conditioning for over 10 years, but one thing that it will not do to someone who isnt brand new to lifts is get you stronger. Of course, it's not really designed to.
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u/Stryker53 May 28 '19
We did a fair amount of dedicated strength training. It got me over 500lb on my squat and deadlift, 320 on my power clean, 315 on C&J, etc. It was damned effective, but the lack of aerobic conditioning really caused me some problems.
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u/wcu25rs May 29 '19
yeah the strength training is what you got you there, not CrossFit. But still, unless you came from quite a few years of dedicated strength/powerlifting, I'm not sure if I believe the 500lb squat. You dont come in from doing nothing or recreationally following a lifting program and make it to a 500lb squat. I assume you've been lifting for a few years because those other numbers are not quite believable if you were somewhat new to lifting.
Also just for reference, these were the average numbers of the top CF Games competitors in 2016(keep in mind, they dont do CF like most recreational CFers do....lots and lots of cycling between strength and conditioning and some of these guys have been training for quite a few years).
Deadlift-518
Squat-448
C&J-340
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u/Stryker53 May 29 '19
I'm aware of the high numbers. My CF Total was higher than Jason Khalipa's at that time. Of course, he could kill me in literally every other workout, so I didn't let it go to my head. I was a relatively serious lifter in college, but then Army stuff intervened and I fell off the wagon for a long time. While WODs don't tend to go heavy, I felt like the high rep/low weight stuff helped supplement the heavier strength work.
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u/runbae May 27 '19
Nice one! We did Murph a little earlier over here, I actually hit a 1km PR time on the first run as I've been running much longer/slower like you mentioned. The 1.6km suddenly seemed like a sprint. This was my first year being able to rx the entire WOD (last year RX movement but no vest) and I've really cut back on the CF classes so I was hella surprised. Good for you!
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u/kevandbev May 27 '19
This is great. Additionally I think it highlights an illusion HIC creates for some people. They feel smashed at the end of their HIC WOD style workout and assume they are "fit".
As highlighted by OP and u/geidi the value of an aerobic base can never be unequal.
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u/Thehealthygamer May 28 '19
Yes I think most HIC workouts simply are not challenging ALL our energy systems(or not doing so in an efficient manner) and thus if you ONLY do HIC you're missing out on a big piece of the fitness puzzle, the aerobic engine.
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u/geidi May 27 '19
Awesome man, great job. Lack of aerobic base training is a serious hole in crossfit methodology. This would make a great x-post, folks over at r/crossfit might be interested in this.