OH... any thoughts on the Tactical Athlete website?
Workout of the Day
Having done crossfit for some time, personally I don't like WOD based "routines". I put routine in quotation marks, because I don't really consider them a routine.
A routine is something with a plan, with a structure. It has a starting and end point and progress in between those points. It follows the rules of programing.
WODs are standalone workouts that, to me, should be seen as tests, as a benchmark if you will.
Pick a certain WOD, train and afterwards do the WOD again to see whether your score/time improved. The TSC could be seen as a WOD, because on that particular day it really is your "Workout of the day".
Just doing WOD after WOD after WOD and so on is no routine and will never be able to produce the kind of results a structured routine will produce.
Using the TSC example what's better:
Following a structured routine like the some on this website or doing the 3 maximum DLs, a maxset of pullups and a 5min snatch-test every day you train?
Doing only WODs and using that as your routine falls into...
mindless "I'll make you sweat (and maybe puke)"-routine for people who think that a training session is only good if you're lying on the floor in a pool of your sweat gasping for air.
...that category IMO.
Picking WODs and doing one once per week or once every 2 weeks is ok to feel the burn and work in the glycolictic area. We do that in S&S aswell on the days we test and try to beat the time standards.
Some genius might even be able to come up with a WOD based routine that actually follows the rules of programing and is structured well, but I haven't seen something like that ever.
Just looking at the Tactical Athlete WODs I know they belong into the "mindless sweat puke" category.
Look at 29. Nov. WOD: Using 90% of 1RM deadlifts for reps in a circuit without prescribed rest periods, but aiming to do everything as fast as possible...
I'm reading "X rounds for time" a lot.
Their WODs are far away from being a productive routine.
Stay away from that.
I will be out running so no issue there, but I am limited to 1 - 2 days a week or injury occurs (due to my weight and feet). So I am looking to do something indoors or non-impact that can push my endurance higher (maybe even drop weight!) so I can nearly sprint the 1.5 mile.
I think a Base Building phase from Tactical Barbell 2 would serve you well, but that's clearly a lot more than 1-2 days of running per week, so not the best option.
So let's get to the other routine I was thinking of (the one I mentioned in my earlier post).
What do you think of a routine that aims to improve the following things:
- General (multipurpose) endurance
- One-arm KB press 1RM
- Body composition
It's 2 days/week (Mon+Fri), but has up to three variety days on Wed, Thu and Sat that allow everything except intense anaerobic endurance training. You could do something like heavy squats or DLs on that day or easy endurance work (like MAF running). In your case maybe some squats on wednesday and your running on thursday and saturday.
It uses swings, presses and C&Ps.
It's seven weeks long.
If you're interested contact Craig Marker and ask him about "Program 520".
Steve mentioned A+A.
I didn't think about that, but this might also be very beneficial in your case. A+A + LSD (long slow distance) running.