After much debate, research, and even some tweeting with CrossFit Endurance creator Brian MacKenzie I was able to get my CrossFit taper plan for Ironman Canada squared away. Because of my training intensity, and how my body was feeling, I opted for a 1.5 week taper instead of the usual 1 week taper that can be found on the CrossFit Endurance website under the FAQ tab. Here’s what my Ironman taper looks like:
Thursday
AM – Run: 7 x 400m, rest 1:00, hold each effort within 2-3 seconds (85% intensity).
PM – “Bradley” 8 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds. My time: 19:28.
Friday
AM – Swim: 25 x 50m on 0:45 (I guesstimated), hold each effort within 2-3 seconds (85% intensity).
PM – “Seven” 7 rounds of 7 reps for time: HSPUs, thrusters @115, knees to elbows, deadlifts @245, burpees, kettlebell swings @70, pull ups. My time 28:02 (I made an exception and this workout was at 100%).
Saturday
AM – Run 8 x 200m, 1:00 rest, hold each effort within 2-3 seconds (85% intensity).
PM – “Isabel” For time: Snatch 135 pounds, 30 reps (I used 50lb DB’s at about 90% intensity).
Sunday
AM – 1 hour easy bike ride.
Monday
PM – Heavy Lift 5X3 Back squat @70% of 5X3 max.
Tuesday
AM – Swimming Tabata.
PM – “Helen” 3 rounds for time of: Run 400 meters, 21 kettlebell swings @55, 12 pull ups (70% intensity).
Wednesday
Off
Thursday
AM – Brick: run-bike-run 800/1.5mile/800.
Friday
Off
Saturday
AM – Easy 15 minute run.
Sunday
Race!
If you have any questions about how this programing let me know!
Now get outside and have fun by working hard! 🙂
