Monday, January 27, 2014

The 4HB "5K to 50K" 12 Week Program - Week 1

Today, after months of pre-training, Your Humble Narrator started the 4 Hour Body "5K to 50K" program!

The good news? Once you understand the Crossfit shorthand, they are easy to understand. They're usually very simple exercises. And, best of all, the workouts are VERY quick.

The bad news? While easy to digest, the workouts are HARD! The idea that anyone is going to become "effortlessly superhuman," as Tim Ferriss promises you, borders on the offensive when you're on the floor, panting like a dog and drenched in sweat.

What was the week like?

  • Monday: AM - Good mornings. Only took five minutes. Seriously. FIVE MINUTES. But, for the unfamiliar, good mornings are something of an advanced movement and need to be performed properly. PM - Double Unders & Sit-ups. Most people cannot do double unders. Let alone an unbroken set of 50 of them! To compensate, double the number and single jumps. So my second workout was: 100 singles, 50 sit-ups, 80 singles, 40 sit-ups, 60 singles, 30 sit-ups, 40 singles, 20 sit-ups, 20 singles, and 10 sit-ups. No rest between! This evening workout wasn't quick or easy. But 300 jumps and 150 sit-ups take a while when you're an old, frumpy computer dork.
  • Tuesday: AM - Push press + chin-ups. 21, 15, then 9. This workout took less than ten minutes, but it was brutal. My shirt was soaked afterwards. PM - 8 x 200m sprints on the 2 minute mark. After Monday's 300 jumps, this workout HURT! Starting each sprint felt like wearing lead sweat pants. The sprint would take roughly 45 seconds, and then 75 seconds before starting the next one. Total time: 16 minutes. Lots of sweat here.
  • Wednesday - Only one workout! So thankful to give my legs something of a rest. But that doesn't mean it was pleasant. First a 1500m row to warmup. Then 30 power cleans. Focused on form with the cleans. By the 30th, they sucked.
  • Thursday - 5K run. Nothing special here. Was doing 5K runs anyway. 27 minutes and change.
  • Friday - Ice storm! Couldn't drive to the gym or the track. Had to skip a workout.
  • Saturday - Bench press, but only at 50%-60% max. Quick and easy. Followed with my new nemesis: Tabata rows. 20 seconds full speed, 10 seconds of slow rows to catch your breath. Repeat 8 times. That's four minutes. But try it. It was brutal. Anyone that can hop of the sofa and do those with any significant success deserves a medal. Much panting and sweating resulted.

    Bonus: Threw in a 2000m swim. 40 laps.
  • Sunday - Thrusters and box jumps. Yuck. The program recommends 110lbs on the Thrusters. Nope. Not happening. The average person is not going to be able to do three dozen thrusters with that much weight. Don't see it happening. You have to adjust and be able to pace yourself.

    Bonus: Threw in a 9 mile trail run. Mostly run. By 7 miles my arches were hurting and there wasn't as much running after that. 
And that was Week 1. Enjoyed the majority of it. Total workout time was surprisingly low. Nothing outrageous body breaking. Soreness wasn't TOO bad. Even with a couple of bonus activities.  Just hoping it proves beneficial to my 70.3 in May.

On to Week 2!

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