Posted In: Nordic Skiing: Advanced
Thanks @sws! I was thinking about jump squats and split squats, will defintely get on that. And the TGUs etc.
Just reading this article here (https://www.nejm.org/doi/full/10.1056/NEJMoa2002032) the median age (ahem, 47yrs) and the section on RADIOLOGIC AND LABORATORY FINDINGS is the type of thing that makes me not want to take the chance of heading out. If I lived in a standalone house and not a block, might be different.
Anyways, off to train. Thanks!
All this not to mention that tomorrow I was supposed to do a 4 mountain crossing, local to me here, stringing together something that I have never seen anybody do. I was all geared up and ready but pulled the plug earlier this week as it didn’t seem responsible. I’ve been waiting years to do this! Going to have to wait a little more…
Hey @stevekbooth, thanks, you too. It will be a challenge.
A few hours ago someone complained in a group chat about the empty shelves calling it a ‘psychosis’. I had to retort that when the government tells you to stay home, you kinda need to be prepared to do so, that the problem isn’t that the shelves are suddenly empty. We have had 16 weeks to watch this unroll in Asia, maybe the gov should have told people to get a “week bag” ready and provide a list, and then later to gently push people to get a “two week bag” ready. Something to keep from how things are right now.
I went out at noon to get a few things we were low on (and I didn’t get yesterday) and the larger box shop was looking pretty ragged. I’m told the local grocery store was completely out of any meat. So it is getting worse.
I’ve got the trainer setup for the bike and am just going to stay in. A lot of lunges in my future and I guess my max squat and deadlift will be coming back into shape! It’s the downhill legs that I hate to lose, at 47yrs old they take a while to come around and lately I’ve been enjoying flying down the trails.
Okay, good luck!
@sws: I was thinking Tesla’s with their awesome air filters 🙂
@stevekbooth: it is looking like a bit of both. The government here said that “Sánchez announces that the Ministry of Industry will coordinate in case of transitory food shortages in Spain due to Coronavirus.” (from https://twitter.com/matthewbennett/status/1238043490883383296).
So they will handle imbalances but the distribution will likely be in your normal markets. Here in Spain there are two clear strategies: you buy at your local small shop (corner store) or grocery store (akin to a neighborhood Safeway) every day or so, or if you do drive during the day you hit up larger grocery stores like you would in North America, your bigger box style Safeway/Costco etc.
People who can store food have been buying. We have, friends have, and the bigger shops are stocked just fine for the moment. Neighbors have been telling me, however, that the local shop has been running out of legumbres, rice and water. And hand sanitzer, of course. A neighbor last night told me that they haven’t bought anything extra and expect to be able to buy food. We work at home, are fully stocked up, and now the schools are closed; my only reason for leaving now would be to go for a run, and I’ll need to think hard about that now, unfortunately. If we’re not sick and I get sick, it would probably be because I left our place and living in a block of flats, someone left something somewhere that made me sick. Perhaps the trick will be to go for a run when I need to take out the garbage ?.
Awesome, thanks Scott! Great to have an idea of what to do. About to head out for a sunset run as things around here are getting tighter. People definitely keeping their distance and way less folks out compared to usual.
Awesome question hungrycoop! I, like you, want to keep strength “on” while training for ~50km races (for whatever reason I “feel better” when I do this; interestingly I am also 46).
This July and August while base training I was able to keep two days a week with heavy 5×5 sessions in the mix (I stayed away from heavy DLs though, that seemed to affect my running a bit too much, but squats, bench, shoulder press, bent over row, weighted pull-ups). Closer to the races now and I’ve backed off 5×5 to focus on some specific work, but plan on returning for another 5×5 cycle once these are done.
I guess I will try what Scott outlined in that excellent post too, perhaps moving to 2-4 reps in the new year and see how that goes. That said I’m not worried about muscle mass, to the contrary I would like to keep as much as I can :).
I’m with Nick K above, I like the eggs and some potatoes, for whatever reason the potatoes make a difference for me. That said I once did a stage race (5 days, running) and had 3 hard boiled eggs for breakfast each day and that seemed to work.
(Sometimes on longer days I’ll have some protein and cyclic dextrin with my (not in my) coffee before the eggs.)
Thanks Drew, I’m really happy to get into the weeds so looking forward to it! For the moment I’m using the EMOMs as a way to get in some skill work but at low intensities, so for example yesterday doing some (5) hang power cleans between 30-40% RM, “small” strict Cindy, working in some steps ups with weight and just greasing the wheel, as they say.
So without the proper knowledge, my goal is to keep the skills in touch (and sharpen some aspects) and keep the CF desire at bay while more focussed on running right now. It will be cool to be able to put more structure and meaning to it!
So many edits, sorry about that. One more:
“So this is cool, I can see two cases 1. where I want to the improve the aerobic nature of mixed modal work,”
Hi Drew,
Thanks for the detailed reply! Sorry I took so long to get back here, had the tab open but life has been hectic.
I have felt what you explain in that first paragraph for sure; the cardiac lag is something I have witnessed in CrossFit seeing less experienced CrossFitters gun through round 1 and/or 2 but then are surprised to find themselves gassed after 1-2 minutes in later rounds. (I suppose that’s not all cardiac lag but that’s another also interesting tangent 🙂
So this is cool, I can see two cases 1. where I want to the aerobic nature of mixed modal work, which I definitely do, and then of course 2. something more specific to running and trail running.
Thanks a lot for the great explanation, this is exactly the info I was looking for, to be honest. Especially improving the aerobic nature of mixed modal work, which is something I haven’t seen much of in the programming at the gyms close to me.
Hey Scott,
thanks for that! The first paragraph is some nice info and the third is what I suspected. While I was breathing and in zone 1/2 for a light set of 100 8kg kb snatches the other day, my shoulders are kinda angry with me today.
Totally makes sense, and yeah, I am cursed by enjoying both things. I am (slowly) trying to move all the pieces in the right direction while sometimes focussing on running, and other times focussing on strength or just plain CrossFit. Right now it is running and so these lighter, less intense EMOMs rather than a deep intense WOD allow me to stay sharp skill wise (or work on things like bracing, which was the objective during the KB snatches) and save the intensity for some intervals or a hill run…
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