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Scott Kustes
11-06-2006, 04:05 PM
I discovered a great workout last night. I went and played touch football with a bunch of people and was the fastest guy there. Now that's great while playing as you get to touch the ball alot. However, I was probably involved in 75 offensive plays in the two games we played...because of my speed, at least half of those were "Scott, go deep!" and entailed 30-40 yard sprints (unfortunately the QBs can't deliver a ball over 15 yards very well). For the record, I can barely walk today. My hip flexors and hamstrings are screaming from all the sprinting and my obliques hurt from all the changing directions (coughing sucks today!). To top it off, I have a desk job, so after sitting for 30 minutes, getting up to walk again is an agonizing effort. I can't wait to play again on Sunday!

Ice or heat therapy for this?

Greg Everett
11-06-2006, 04:24 PM
ice bath!

Chris Forbis
11-06-2006, 04:38 PM
I did this back in September with a bunch of my high school students. I was the fastest one as well, so I hear you on running lots of the "go deep" patterns. The nice thing was that they didn't want to challenge me on defense, so I didn't have a whole lot of work to do on that side of the ball.

Luckily I do lots of sprint training or otherwise I imagine I would have been in similar agony to you.

Ken Urakawa
11-07-2006, 05:34 AM
I feel your pain (literally). I just got back playing Soccer after about a 2 year layoff (kids, starting a business, friends quit playing, etc.).

The problem is I'm fit enough to run pretty hard for 90 minutes, but I'm not used to sprinting that long, so my hamstrings (especially knee flexors) are just getting abused. Just had game #4 Sunday, and I'm feeling a little better than the last few weeks--I'm cautiously optimistic that I'll be walking on Mondays in a few more weeks.

Scott Kustes
11-07-2006, 07:36 AM
The problem is I'm fit enough to run pretty hard for 90 minutes, but I'm not used to sprinting that long, so my hamstrings (especially knee flexors) are just getting abused.
Exactly! I do some sprint training and it's going to get cranked up here soon to prep for the July competition. The drawback of CrossFit I suppose. I had no problem going b*lls-to-the-wall on every play, but I had a feeling I was going to feel it yesterday since my hip flexors were starting to give it to me during the game. I'm just lucky the guy I was covering on defense didn't want to go out for passes and the quarterback wasn't up for challenging me. He had plenty of open guys.

No access to an ice bath (I'm in a hotel and wasn't gonna go back and forth to the ice machine 17 times), but a nice long contrast shower and 10 hours of sleep last night worked wonders. Now I only feel like I was mildly abused instead of feeling like I was gang raped (I can only imagine how that feels *knocks on wood*).

Dan Snyder
11-07-2006, 10:00 AM
It's interesting that more short sprints (20-100m, shuttle-type runs, etc.) aren't prescribed in the WOD more often. I'll have to add them in mine, slowly of course (I'd really like minimize the gang rape effect too). I don't mean to hijack this thread, but are folks out there doing this type of work in their WODs?

Robb Wolf
11-07-2006, 01:18 PM
We've shifted to a specific day of training like this. It's nasty!

Scott Kustes
11-07-2006, 03:38 PM
We've shifted to a specific day of training like this. It's nasty!
What types of workouts do you do to incorporate the short runs? I'd like to get some of them into my workout. You can tell me about it here or fly me out to Chico for a week of training at Norcal....your choice (may I lobby for option b though?). I guess you could also not tell me anything...that would be option c.

Jennifer conlin
11-08-2006, 06:53 AM
At the park I do a ton of sprinting.
4 pullups on the goal post sprint to the the other end of soccer field
4 more pullups.
4 rounds for time
Another one

med ball toss full soccer field
sprint back
sandbag carry full field
sprint back
KB toss full field
sprint back
repeat 4 times.
I would put a photo up but I'm not savvy enough to figure that out!

Robb Wolf
11-08-2006, 01:55 PM
I think I'll hold out for an option D. Or Not! We just go to the CSU-Chico track on Fridays and mix things up. Lst time it was 4x200m with ~4min rest between efforts. then 3x100m.

Some days it is bounding up the stadium stairs, jumps, hops etc. followed by 100's or 200's. Each day has been differnet and it seriously kicks my fanny.

You are BTW ALWAYS invited to hang in Chico!

What types of workouts do you do to incorporate the short runs? I'd like to get some of them into my workout. You can tell me about it here or fly me out to Chico for a week of training at Norcal....your choice (may I lobby for option b though?). I guess you could also not tell me anything...that would be option c.

Scott Kustes
11-08-2006, 03:19 PM
I think I'll hold out for an option D. Or Not! We just go to the CSU-Chico track on Fridays and mix things up. Lst time it was 4x200m with ~4min rest between efforts. then 3x100m.

Some days it is bounding up the stadium stairs, jumps, hops etc. followed by 100's or 200's. Each day has been differnet and it seriously kicks my fanny.

You are BTW ALWAYS invited to hang in Chico!
I seem to recall an old CF workout that was like 8x400 with 90 seconds rest. I think I'm going to hit the track this weekend. I need to get working on my 100s and 200s.

It was worth a shot to get my all-expenses paid trip to Chico. ;)

Russell Greene
11-08-2006, 08:07 PM
My favorite mid-distance running workout is 200's on 45 seconds. Run the 200, rest until 45 seconds is up, repeat. My record is doing this is for 6:45. It gets a lot done, in a short amount of time, without taking too much away from recovery.

Ken Urakawa
11-09-2006, 06:21 AM
We used to do a similar protocol at the track stadium at ASU--12 rounds, starting every 45 seconds of sprint up, get back down any way you could. First few rounds, it took about 18 or 20 seconds to get back to the start, after about 8, you were lucky to make it by 30.

Mark Madonna
11-09-2006, 02:41 PM
I do is 5 to 10 meter sprints, I set 2 objects 10 to 20 meters apart from each other, stand in the middle then sprint to one object, then to the other object, then back to the middle. I rest for a couple of seconds then repeat this 6 times.

Other things I do with this will be to mix in a bear crawl, crab, forward roll, etc... then go back to the sprints. I try to do this 3 times during the workout, once a week.

Robb Wolf
11-10-2006, 12:31 PM
Mark-
this reminds me of the training Fred Hatfield used for Evander Hollifields training:
http://www.sportsci.org/news/news9709/hatfield.html

Scott K- did'nt you give this a try?

I do is 5 to 10 meter sprints, I set 2 objects 10 to 20 meters apart from each other, stand in the middle then sprint to one object, then to the other object, then back to the middle. I rest for a couple of seconds then repeat this 6 times.

Other things I do with this will be to mix in a bear crawl, crab, forward roll, etc... then go back to the sprints. I try to do this 3 times during the workout, once a week.

Scott Kustes
11-11-2006, 06:14 AM
Scott K- did'nt you give this a try?
Did I try Holyfield's workout? No, I did get into the ring for one fight (lost a decision), but Notre Dame required that we show up for their training which was standard pushups and situps. 2 hours of that per day plus MBA classes didn't leave much time for pursuing real training on my own. I think I actually detrained over the course of ND's boxing training compared to just doing CF and sprint workouts in the months leading up to it.

Scotty Hagnas
11-11-2006, 08:07 AM
I did the three minute drill some years back. (in the Dark Ages of my training) That was my intro to intervals and real met-con, and one of the only times that I have ever met Pukie. After that eye-opening, I have always included some met-con in my training.

I thought my bike riding and strength workouts had me in good shape.... Now, the three min. drill seems pretty tame compared to Crossfit.

Scotty Hagnas
CrossFit Portland

Joshua Hass
11-11-2006, 10:58 AM
When I'm back in the rear with my unit, we do 30 second sprints followed by 30 seconds of walking, for 10 minutes, then walk for 5 minutes. We then do another 10 minutes of the 30/30s and then stretch.

The same day the following week, we sprint for 30 seconds, walk 30, sprint for a minute, walk for a minute, sprint for 2 minutes, walk for 2 minutes, sprint for 4 minutes, walk for 4, sprint for 7, walk for 7, and then work our way back down, followed by stretching.

Both of these are pretty good smokers that suck while doing them, but you feel invigorated after you're done. Sick, I know.

Scott Kustes
11-12-2006, 07:36 AM
Josh, how does one sprint for 2 minutes?