^^ There isn’t a thing in that article that is incorrect when it comes to training for runners. And his comments about effective training vs optimal training are spot on regardless of your discipline.
I said my peace. ToS states CC isn’t a debate society. 
But I’m relieved he corrected the sub 2-hour marathon bit. ;))
Sunday was a “run in the rain” day for me. Warm-ish so not too bad for a 5K. Tonight was some gymnastic practice on the pull-up bar, then some hang cleans and jerks. The HIIT consisted of box jumps, power cleans, pull-ups, front loaded squats, my absolute favorite BURPEES! and push jerks. 32:30 later, I was done.
@sabaray You’re working on a handstand push-up? If so, <:-P :D/ =D>
I think pullups and handstand push-ups might be my 2019 goal. Every year I try to come up with something I want to master and those would be a significant challenge. My upper body strength has improved quite a bit, but I am nowhere near attempting the handstands right now! At my last measurement day my weight had ticked up slightly but my overall girth was down significantly - which my coach assures me is perfectly acceptable.
Low 30’s here this morning, perfect weather for a low HR run. 3.2 hilly miles but stayed within range and it didn’t take me an hour.
^ That’s a great goal!
I agree, what a great goal @sabaray.
Coincidently, today’s programming for me includes handstand practice. For the advanced, not me, there’s 3 rounds of 100’ of handstand walking, but that’s well beyond my capability, especially for my age. Strength isn’t the difficult part for me, it’s the balance and the flexibility of my shoulders and wrists. I use the wall to balance and just in case I want to fall backwards. Hey, I don’t want to kill myself. :)) Those wall walks are a great progression exercise.
The rest of today’s programming is mixture of carrying weights around the gym, whether on your back or “suitcase” (farmers) style. Then I finish up with the assault bike, rower and running interspersed with situps. The elite folks then have to swim. No pool available at my gym and any way, it’s winter for heaven’s sake.
What I like about my programming is that you don’t know what you’re doing day-to-day. For someone who has exercise ADD, it’s great!
Another day above freezing & got in another 4 mile walk with the dog. It felt great to be outside and comfortable.
Lifted this evening, even though (again!) I was not in the mood. I’m almost caught up to the weights I was lifting in October, before a weeks long break.
It was in the twenties this morning here - and more rain headed our way. I may have to build an ark before long.
Thanks for the reminder on the wall walks - those are definitely something I could work on now. It’s interesting what a big role balance and flexibility play in our ability to do (or not do) certain exercises.
Today’s workout - 4 rounds of slow pushups (2 seconds down, 2 seconds up). 3 sets of 5, then final set of as many as possible with good form. Those are getting better. 2 sets of 15 goblet squats w/ pulse and then 4 rounds of cable row. 30 minutes on the elliptical. Glad to not be outdoors. Tomorrow is the last circuit class - our instructor is moving and there’s evidently no one willing to replace her. The attendance was probably too low to keep on the schedule in any event. I’ve written down some of the workouts so I have them for reference. A bummer. The gym offers a 30 minute HIIT workout that I may need to sub in. I just don’t work hard enough on my own without someone keeping me on track.
I led today’s hike. 11 brisk flat miles. Great weather for December with some blue skies even.
Happy.
Saturday’s are always long workouts for me. Unfortunately, this past Saturday, the day got away from me and eventually decided to take it as my day off.
So, I did Saturday’s workout today. With warmup and stretching, I was in the gym for over two hours. I did a strength session of bench press, which is really going to hurt my efforts to achieve a 3-hour marathon time ;)), then back squats.
Finally, two HIIT WOD’s. First, a combo of jump rope, rope climbs and push presses (push and pull), taking under 14 minutes, then the 2nd WOD of a mixture three 1/2 mile runs, lots of power cleans, pull-ups and toes-to-bars. That ran about 30 minutes. But I missed my “long run” today.
“Deload” week this coming week. Then the serious prep starts in January for The Open competition. #-o
Tell us more about the competition!
I’m sure WAY more info than you want, but…
https://www.cnn.com/2018/02/19/sport/crossfit-open-biggest-competition-on-earth/index.html
I really find how the competition is structured fascinating. Do you use a judge or upload video, @sushiritto ?
I’ve been slacking a bit. Thursday’s Circuit was tough, as I knew it would be, but I did it with the heaviest weights I’ve used and good form. I may try some orange theory as a sub, we’ll see. Ran a hilly 5k around my neighborhood Saturday and this morning had a social 7 mile group run. Kind of pokey but it was fun.
I use both video and a judge depending on my schedule and the schedule of the judge(s). I have a friend who’s a judge or I can stop by an actual CF gym and they’ll watch and certify my workout. The Open workouts tend to be around 10-15 minutes and use very simple basic movements, like burpees, kettlebell, dumbbell, barbell, rower, etc., which allows almost anyone to compete. Also, they offer both Rx (as prescribed) and scaled-down workouts, for all age groups.
Today, Christmas Eve, is always a “12 days of Christmas” workout, where you perform 12 movements (deadlifts, burpees, wall balls and kettlebell swings are examples) just like the song: 1, 2-1, 3-2-1, 4-3-2-1, etc. I hate it, because I always lose track of what’s next or the sequence of the exercises. :)) And this workout usually takes about 45+ minutes and it’s all about stamina. Nothing too heavy.
The “12 Days of Christmas” workout took 49 mins but I scaled up the bulk of the workout to the elite level weights. So the HIIT, took longer than I expected.
I get back spasms in the upper back. Triggering events are things like picking up heavy laundry detergent from the grocery lane and bending a bit to put it in the cart. I’m writing now from the floor to ease the discomfort. What exercise would help?
@busyparent, I wouldn’t attempt to solve a back issue on my own. If I’m having discomfort in my back, I have a massage ball that I use for myofascial release and that seems to help.
I’m glad the holidays are over. I’ve managed to get some running in. I went to an intense glute camp which was fun and some Pilates training. Today is a mat class. This weekend is an orientation to a new gym. New goals, new workouts. I need a change.
@Sabaray Are you doing Pilates teacher training? I hear you on new classes and challenges. I am starting a 31 day challenge at my yoga studio—31 days of yoga, meditation, and following the Whole 30 diet. Going to keep up weight training because I am setting a bench-pressing goal for myself!
I will be starting teacher training in February assuming there is enough enrollment. I considered just getting a mat certificate but those classes are difficult to locate. Most people want the foundation course which includes an introduction to equipment as well as the mat foundation. Right now I’m working really hard on the mat skills.
The new gym I’m trying has a 6 week challenge I’m doing. The first week is about establishing a baseline, then improving on that each week. Classes are six days a week and the workouts sound suspiciously like sushiritto’s. I just felt like I was in a rut - same thing day after day. I could easily see boredom derailing my workouts.
@busyparent Get your back healthy first. As for future exercises, core work, squats and deadlifts. Have a professional trainer coach you on how to lift properly. I’d guess that you’re lifting the item incorrectly and/or it’s too heavy for you.
@sabaray change in your routine is always good in my view. It’s an over simplification, but doing the same thing over and over will lead to boredom and working the same muscles over and over. Actually, I have a t-shirt that says “routine is the enemy.” 
@Bromfield2 best of luck to you on your challenge.
Last Saturday I essentially watched college football from 9AM to 9PM. So Sunday was spent doing my Saturday workout. And Saturday’s are really long workouts, 2+ hours. Yesterday was a relatively shorter workout for me. Sets of two back squats with a 5 second pause at the bottom of the squat with about 50-65% of my 1 rep max weight. And then a benchmark workout with thrusters and pull-ups. Today’s programming is a rest day, but I’ll try to get away from my News Year’s tradition of watching football and fit in at least a 5K run. See how my legs feel after yesterday’s squats.
Do tell! Any more details?