Plan for the 2010 year

Since starting strictly crossfit and crossfit endurance programming I have seen alot of improvement in my fitness coming off a pretty strict distance running career. I plan to continue working on the main lifts and benchmark workouts, including most specifically the primary deadlift, press, and squat lifts, as these are my weakest areas. In addition, I want to adopt a more strict program of CFE in addition to the crossfit workouts posted on the CFE website.

My long term goals and purpose includes possibly taking a military path after college, but until I begin training specifically for that route my main purpose is creating a solid base and participating in endurance events that will challenge me mentally. To do this I plan on mixing CFE, CF, and other forms of my own training, with the goal of creating a broad and general base of fitness. I hope to run my first marathon this year and steadily increase distances from there, and generally just to explore the ultrarunning realm in general. A typical week of training will probably look something like this:

• Running workouts 3x per week, ideally with one time trial and the other two intervals/longer speed work (CFE)
• Crossfit 4-5x per week, with a minimum of 4. These I usually take from HQ, CFE, or sealfit or a combination.
• Strength work in the primary lifts (dead, clean, press, squat) 1-2x per week
• Metcons 2-3x per week. These will be the foundation of my fitness to train for endurance events and ensure that I have the aerobic/anaerobic capacity I need.
• Some form of mixed martial arts classes throughout the course of the week to give me a skill specific sport to learn.

I will continue to update my short term goals to give me something to shoot for as I decide them. Also, I wont be posting the warmups I do before each workout as it gets redundant.