Washed up Decathlete’s Comeback Journal

Posted In: Training Journals

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    Matt Norquist on #223972

    Couldn’t help but notice is the conditioning CrossFit influenced? Awesome. Toes to bar are killers!

    Peter – yes – I am doing a combination of Track and CrossFit training. Doing Crossfit mostly as finishers to my speed/power days, and also to learn the movements so that I can compete successfully in CrossFit next year.

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    Peter_Thach on #223976

    Awesome! I’m going off to college in a few months and still on the fence about competing as a collegiate. I ran about 16:06 for the 5K and been struggling to hit the school’s walk-on track times after a bout with bronchitis. I thought about competing as an unattached athlete but was also very interested in competing in CF later down the line…just really have no idea how to periodize everything coming from a distance running background.

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    Matt Norquist on #223978

    Awesome! I’m going off to college in a few months and still on the fence about competing as a collegiate. I ran about 16:06 for the 5K and been struggling to hit the school’s walk-on track times after a bout with bronchitis. I thought about competing as an unattached athlete but was also very interested in competing in CF later down the line…just really have no idea how to periodize everything coming from a distance running background.

    How you periodize all depends on your goals…

    What are you wanting to focus on – and why compete in CrossFit – would definitely be counterproductive to distance running progressions.

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    Matt Norquist on #223979

    5/9

    Snatch + OH Squat – 6×6+6 up to 145
    Power Clean – 6×6 up to 255 (only 4 reps at 255)
    Pause Bench Press – 6×6 up to 225 (only 4)

    WOD: 3 Rounds: 50 Air Squats, 7 Muscle-Ups, 10 Hang Clean and Jerk (135)

    5/10 – Jog/walk 1.5 mile; Dynamic Flex; Build-ups; 10 standing throws SP, 10 Standing Throws Discus; 6×120 at 15-16.5 with 2’30” recovery.

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    Peter_Thach on #223984

    I’m still really not all that sure about trying to walk-on and looked to competing in other things for recreation over the course of undergrad studies. Going to more speed/power oriented stuff like Olympic weightlifting, sprinting, etc seemed like a pretty exciting idea. That’s not to say that CrossFit athletes don’t have stellar endurance! It just looked like a really cool sport w/ all the different elements of conditioning work, Olympic weightlifting, and gymnastics stuff. Thanks for the replies, Matt! Sorry if I’m bothering you and stealing your journal. Best of luck with your athletic pursuits!

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    Matt Norquist on #224591

    I’m still really not all that sure about trying to walk-on and looked to competing in other things for recreation over the course of undergrad studies. Going to more speed/power oriented stuff like Olympic weightlifting, sprinting, etc seemed like a pretty exciting idea. That’s not to say that CrossFit athletes don’t have stellar endurance! It just looked like a really cool sport w/ all the different elements of conditioning work, Olympic weightlifting, and gymnastics stuff. Thanks for the replies, Matt! Sorry if I’m bothering you and stealing your journal. Best of luck with your athletic pursuits!

    Yeah – I think some of those athletes are extraordinarily talented and someone with an endurance background who responds well to strength could progress pretty nicely. The sheer strength numbers of some of the top guys (near 400 lb clean and jerks and 300 lb snatches to go with 500+ squats and being able to do 50+ consecutive pull-ups is amazing).

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    Matt Norquist on #224599

    Have continued to plow through getting my knees better – and progressing just as able and shutting down before failure or injury in all cases. Highlights of last couple weeks:

    OH Squat – 6×160
    Power Clean – 5×270
    Snatch – 6×170
    Paused Breathing Squats – 5×225 (yesterday – first day doing back squat in 6 weeks and knees feeling decent)
    13 muscle-ups in 1 minute
    Running Jump – touched 11’1″
    Paused Bench Press – 6×215
    Weighted Pull-up – 6x+65#

    6×150 at under 20 with walk back recovery – last 3 in 18.mid

    Speed work last weekend:
    Full Warm-up then 3×30 build-ups and 2×60 build-ups
    2×60 at 8.0 and 7.5 (with 10m jog in)
    2×80 at 9.7 and 9.5 (with 10m jog in)
    2×100 at 11.6 (with 10m jog in)
    Tweaked Hamstring on first 120 about half way in – not pulled as it’s basically better now, but was a good cramp/strain. Giving it a couple more days before running.

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    Matt Norquist on #225283

    Last couple days:

    1. Snatch Sets of 6 to 175
    2. Cleans sets of 6 to 235
    3. OH Squat up to 175 for 3
    4. Paused Squats up to 255 for 6
    5. Superset Hand Stand Push-ups with Chest to bar pull-ups – for 35 total reps of each
    6. Some High Intensity Rowing Sprints

    Today: 1 mile jog then 10x60m hill 1 mile jog

    1000m Row
    10x60m build-ups

    6 Rounds of: Equal part work/rest – each round lasts about 1’45-2’05”
    12 KB Swings (70#)
    6 Box Jumps (up to 36″ box)
    7 Chest to Bar Pull-ups
    35 Double-Under Jump Ropes

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    Matt Norquist on #226060

    Some training from past couple weeks:

    Running
    1. Hills (60m hill) repeats
    2. Acceleration (20-25m) – 12-15 runs
    3. Tempo – 5x300m at 45 with 3′ rest
    4. 10×60 (with 5m jog jog in) – gradually quickening pace down to fastest runs at around 7.5

    Throwing
    1. Shot Put throws out to 44′
    2. Discus throws out to 145′

    Lifting/CrossFit
    1. Getting the hang of double-unders – can do over 50 in a row now. Still difficult but learning them.
    2. 10 rounds of: 5 Sternum to bar pull-ups, 5 Hand-Stand Push-ups, 5 Toes to bar – Every Other Minute
    3. 4 minutes in hell: Row 250m, 15 Kettlebell Swings, 25 burpees, 15 kb swings, Row 250m – 4:05
    4. Snatch sets of 6 up to 180 (the top set was actually 6 short rest singles)
    5. Clean Sets of 6 up to 275 (top set was 6 short rest singles)
    6. Pause Squat sets of 6 up to 275 back squat and 245 front squat

    I’m getting quite strong, and speed hasn’t diminished, although my tissue quality doesn’t feel great. Taking a deload week this week, then 2 more aggressive 4 week blocks working on speed and strength with goal of getting clean up to 320 and squat to 400 by end of August.

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    Matt Norquist on #226062

    6/18

    Active Warm-up + 30 Plyo Contacts
    Snatch+OH Squat Doubles up to 175 – 6×2+2
    Clean+Press+ Pause Front Squat up to 245 – 7×1+1+3
    50 # MB Wall-ball throws to 13′ target – 50 reps

    6/19
    1. Warm-up, Stretch
    2. 20x60m at 75% with walk back
    3. 10 sets of double under jump ropes
    4. 12 rounds of 10s on 10s off push-ups
    5. 1000m row – 3’20”

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    Matt Norquist on #226064

    6/20

    Warm-up: Row, Stretch, Build-ups
    Complex: 10×1+1+1: Snatch-OH Squat-Box Jump – To 175
    Complex: 12×1+1+1: Pause Back Squat-Deficit Hand Stand Push-up-Muscle-up squat to 285

    Nice and easy day

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    Matt Norquist on #226069

    Significant Sessions Last 10 days:

    I am going through a weird period where I literally am not able to find opportunities to compete – as there are not meets that work with my travel, work, or child schedule. So am spending the summer working on: Max Strength on the big lifts, CrossFit skills, using tempo and CrossFit WODs to stay “fit” and flexible, and doing speed work – all with the plan of doing a bobsled combine in the fall. I will probably get my ass kicked as my 60 will likely just be too slow, but we’ll see. I did stumble upon a random all-comers meet last weekend when I went to go do a workout and ended up running a 200 and 4×400 – 23.8h for 200 and 53.9 for 400. Pretty pleased with both.

    1. 30x50m runs – intensive tempo pace
    2. 10x30m Acceleration
    3. Cleans up to 290 for 3 singles with short rest
    4. Snatches up to 190 for 3 singles with short rest
    5. 10xSLJ – getting out to 3.15m landing on flat surface (vs. sand)
    6. 2 very tough CrossFit “WODs”
    a. 100 double unders – 25 box jumps – 75 double unders – 50 wall-ball throws – 50 double unders – 75 hand release push-ups – 25 double unders – 100 sit-ups – took me 13’xx”
    b. Row 500m-20 muscle-ups-row 500-30 burpees-row 500-40 toes to bar-row 500-40 push-ups -row 500 -50 KB swings- row 500 – took 24′ and change.
    7. Pause Squats up to 300 for 3
    8. 18 consecutive chest to bar pull-ups

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    Matt Norquist on #226086

    Recent sessions

    7/4 – easy fartlek for about 20 minutes. Covered around 2.5 miles.

    7/6 – warmup then 2×30-60-90-120-150-200 first set at 80% second at 90%. All timed w freelap w LJ style start 1m back. Second set at 4.00-7.30-11.00-15.04-18.93-25.54

    With walk back recovery

    7/7 – rowing and jump rope warmup
    30xSLJ and single leg one hop SLJ out at 3.10-3.15 taking off and landing on flat rubber surface.

    65432111 – snatch to 195(3 reps)
    65432111 – clean to 300 and then clean pull at 315 and 335
    654321-10 – complex
    – pause squat to 295 then 10 at 255
    – hand stand push-ups gradually adding more range of motion then set of 10 dips at end
    – chest to bar pull-ups adding weight then back off set at end

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    Participant
    Matt Norquist on #226134

    Other Recent Sessions:

    7/8 – 15 minute jog/active warm-up + 5x30m build-ups – then 2×30-60-90-120-150-200
    7/9 – Tough Session:
    1. GE/GS Warm-up: 3 Rounds of
    a. Run 400m (at 1500 pace – 72″)
    b. 15 box jumps
    c. 10 pull-ups
    d. 15 leg lifts
    e. 5 Hand-Stand Push-ups
    f. Rest 1 minute
    2. 3×8+8 High box Step-ups (24″) at 95-115-135
    3. MetCon: Partner Work-out for time:
    a. 100 x 70# Kettle bell swing
    b. 100 wall-ball toss to 12′ target
    c. 7 thrusters (115#) every minute on the minute
    —-Took us 8’58”
    7/10 – 1 mile jog; 10x60m hills; 1 mile jog
    7/12 – 15x100m with walk-back recovery (1′) all runs at approximately 13-13.5

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    Participant
    Matt Norquist on #226326

    After 2 full weeks off and 2 weeks active recovery/ad lib workouts – I’m back at it. Joints feel great. Simplifying my training to focus on 100, Shot, and Discus this year – plan to compete in 2-3 multis, 1 Bobsled Combine, 2-4 CrossFit type meets.

    Going to a 3 day/4 session set-up where I go:

    Day 1: Warm-up is CrossFit Skills
    A. Accel work – short to long programming. Plyos (will again follow short to long and simple to complex). Will alternate sessions with flat accel and resisted or hill work.
    B. Lifting: Snatch and/or Clean, Squat, Pull-ups and some sort of upper body pressing – Following basic periodization where I’m doing 20-36 reps per exercise, and starting with sets of 6, bumping weight weekly till I stall, then sets of 5 – same thing, 4- same thing, 3-same thing, 2 – same thing, 1- same thing.
    Day 2: Throwing work – General to specific (I got out to 14m shot and 44m discus this year with only 4 sessions, so excited to see where I can get next year) – lots of Med Ball stuff early. Then Tempo – Probably a Clyde Hart type long to short template (200s starting with a lot of volume early season) – alternating with longer rest controlled speed work runs of 80-150.
    Day 3: Strength/Lifting work similar to Day 1, followed by a CrossFit metcon session.
    Day 4: Rest

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