Back in August of 2010 I signed up for the 2011 Ironman Canada, and decided to almost exclusively do CrossFit and CrossFit Endurance training to get ready for the Ironman. Now I’m onto my second Ironman (Ironman Cozumel), and I’ve learn so much that I thought I should do an update to my “CrossFit Ironman Training and Getting Back in the Groove!” blog post where I talk about my whole Ironman CrossFit and CrossFit Endurance training plan.
CrossFit/CrossFit Endurance Training Plan (updated):
Monday morning (around 8am): CrossFit Endurance swimming or running workout* from www.CrossFitEndurance.com
Monday afternoon (around 2pm): CrossFit CWOD* at StoneWay CrossFit
Tuesday morning: CrossFit Endurance biking workout
Tuesday afternoon: CrossFit CWOD at StoneWay CrossFit
Wednesday afternoon: CrossFit CWOD at StoneWay CrossFit
Thursday morning: CrossFit Endurance Short Interval or Long Interval running workout
Friday morning: CrossFit Endurance Short Interval or Long Interval swimming workout
Friday afternoon: CrossFit CWOD at StoneWay CrossFit
Saturday morning: CrossFit Main Site (or off depending on my recovery level) at Apartment gym
Saturday afternoon*: CrossFit Endurance Short Interval, Long Interval, or Tempo/TT workout
Sunday*: CrossFit Endurance Short Interval, Long Interval, or Tempo/TT workout**
*CWOD stands for competition workout of the day. They came from CrossFit 817. At the time of this posting CrossFit 817 was allowing anyone to access the CWODs, but now I believe it’s a membership program.
**When following the CrossFit Endurance training weekend workouts aren’t always the same sport on the same days. I believe that CrossFit Endurance is trying to make sure they’re programing the longer workouts on the weekends, and this sometimes changes up which sport you’ll be doing on Sat, Sun, Mon.
**Tempo/TT workout rotates each week. Example: the following week the Tempo/TT workout will be a biking workout on Saturday, and the next week swimming on Friday.
Diet/Eating:
9am: 5 whole organic eggs, 4 cups of spinach, 1 stick of sting cheese, 1 cup oatmeal, 1 cup blueberries, 2.4g fish oil
12pm: 1.5 cups cottage cheese (hit or miss by paleo standards), .5 cups almonds, 1-2 apples, pears, or oranges
3pm: (post workout) 2 scoops of Progenex
4pm: 1.5 cups cottage cheese, .5 cups almonds, 1 apple, 1 kiwi
7pm: 1.5 cups cottage cheese, .5 cups almonds, 1 apple, 1 banana
9pm: Large piece of steak or 2 chicken breasts, 1-2 cups veggies, .5-1 cups almonds or pecans, 2.4g fish oil
AND at least 1 gallon of water each day!
Daily Supplements
Progenex – 2 scoops taken immediately post workout (read review here)
Jack3d – 1 scoop taken 1 hour before CrossFit workout (read review here)
Costco Fish Oil – 2 caps taken with first meal, and two caps taken with last meal
QuestBars – Eaten when I’m unable to eat a normal meal
Click here to see previous CrossFit Endurance Training Plan.
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Now get outside and have fun by working hard! 🙂
