cross fit total

[Fiddleman 4,376]

Today will be my first exposure to this where we test several 1 rep max and then a 1 mile sprint. Mentally, I am trying to figure this out and am asking for advice.

It will be PR day on back squat, strict press, dead lift and bench press. Then followed by a sprint. How is this going to work? The PR lifting is going to fatigue every major muscle group to failure. We get max 5 attempts on each lift to get to PR.

Last week, we did a day of only running 3 1 mile sprints (about 5k) where my times were recorded as 5:15, 5:59 and 6:20. Fastest ever by major leaps and bounds for me. My mind is holding me back a little, remembering the fatigue that followed that evening. I want to try and sprint a 1 mile sub 5 min. Is it possible? Dunno, especially after the PR lifting.

I am trying to prepare my muscles in terms of eating the usual carb loads up until about 2 pm. Workout will start around 4 pm.

What else can I do? Would taking caffeine via coffee after lifting give me the required energy rebound to get out there and burn my mile time? Will BCAA drink between lifting and sprinting make a difference?

Any suggestions? Have not combined these two types of efforts in 1 workout before.

[sanks51 214]

Fiddleman, another awesome workout waiting for you this evening. I reckon no supplements, or caffeine.. Tonight do the workout as you would and then you can have a benchmark for the next time you do it. If you try the supplements today, you won't know your own potential and won't have a true measure on whether the supplements actually enhanced your performance!

[tallysfunny 363]

You don't know how this will work with supps and carb loading. Fuel your body as necessary and resolve yourself To the fact that you will NOT have a fast sprint time. And that's to be expected. The point of a WOD like this is to push your body. And when you repeat it in a few months, you have a target to shoot for. Worry about completing it without injury first and foremost. Hit your PR's on the lifts. Worry about the sprint last.

[Fiddleman 4,376]

Thanks all for your thoughts.

[Fiddleman 4,376]

Good workout. I PR'd on all the lifts and ran the mile in 4:44. The mile went by so fast and only winded me a bit during the run. Felt fine afterwards and breathing back to normal pretty quickly. I find that big strides and huffing /puffing like a choo choo train to increase oxygen are key to sprinting the last 600 m or so. You just have to let nothing get in the way between you and the finish line, no matter how much you want to stop. That is the time to dig in and give it your all.

[sanks51 214]

Fantastic times and achievements.. Did you take supplements in the end or was that without? Well done!!

[Fiddleman 4,376]

Fantastic times and achievements.. Did you take supplements in the end or was that without? Well done!!

A little caffeine before the run, after the lifts. Not much. The funny part is before the run I was just sitting there wondering how this run thing was going to work because hams were a little toast from dead lift pr. I also felt, well, cold. Not at all warmed up. That is how I find it very strange my mile time was so fast. I think it was sheer will power to get a pr, even though my body was not in an ideal running state of being warm as it usually is.

[sanks51 214]

Yes, your mile was definitely super fast! You are an athlete Fiddleman!! Can't wait to see you on the tv in the future. You're definitely an amazing example of how pushing yourself can achieve great things.. I have my 16kg Kettlebell workout to look forward to later.. My upper body and legs are sore from gym on Monday.. Hoping it will loosen up things a bit