This year’s Swolestice has only 2 events.
CrossFit Total (Max Effort Back Squat, Press and Deadlift)
10,000 Meter Run
When I talk to the typical CrossFit athlete the events the conversation usually goes something like this.
Athlete: “Hey Scott when are you going to announce the events for this summer’s SwoleStice?”
Me: “Already Have and there are only two events and the first is the CrossFit Total”
Athlete: “Wow that’s awesome I can’t wait to crush a massive squat and deadlift. I love lifting heavy stuff. What’s the second?”
Me: “10,000 Meter Run”
Athlete: “Ain’t nobody got time for that”
I know if I would have said something like Double Jackie, Triple Fran or Tommy V on 30 foot fat ropes the response may have been, “You sadistic bastard, that’s horrible, where’s the signup link”
These responses tell me that I just hit upon a time and modal domain that most of us aren’t prepared for.
Greg Glassman the founder of CrossFit says that “Fitness is being prepared to perform a variety of tasks across the broadest time and modal domains possible.”
When programming this event I asked myself, “How broad can we get in a single day event?” The Total and 10k were the perfect answers.
I also wanted to give someone an opportunity to win or place high in a competitive fitness event who can’t do a muscle up.
With the event only 7 weeks away I thought it would be critical to put a very basic running schedule together so anyone reading this would be ready.
If you can walk for an hour today without stopping you’ll be able to complete the 10k without stopping to walk at the actual event by just following this simple program.
Best of luck and we will see you at the Swolestice.
Here’re the running workouts
|10 x 50m, walk 50m between||10 x 100m walk 100m between|
|15 x 50m, walk 50m between||15 x 100m, walk 100m between|
|20 x 50m, walk 50m between||20 x 100m, walk 100 m between|
|10 x 100m on the min||20 x 50m on the :30|
|8 minutes of 100m on :45||4 x 200m on 2min|
|8 minutes of 100m on :45, rest 4 minutes, 4 minutes of 100m on :45||6 x 200m on 2min|
|8 minutes of 100m on :45, rest 4 minutes, 4 minutes of 100m on :45||Race Day||Rest|
|8 x 200m w/ 2 min rest…||2 x 800m w/ 3 min rest||5k TT|
|10 x 200m w/ 2 min rest||3-4 x 800m w/ 3 min rest||5k @ 85% of 5k TT pace|
|10-12 x 200m w/90sec rest||4-5 x 800m w/ 2:30 rest||5m @ last weeks 5k pace|
|4 x 400m w/ 2 min rest||3 x 1000m with 3 min rest||10k TT|
|6 x 400m w/ 2 min rest||3 x 800m TT with 5 min rest||5k @ 10k TT pace|
|6 x 400m w/ 90 sec rest||2 x 200m w/ 90sec|
rest, 2 x 400m w/ 2
min rest, 2 x 1000m w/ 3 min rest
|7M @ 95% of 10k TT pace|
|6 x 400m w/ 90 sec rest||4 x 1000m w/ 2-3 min rest||Race Day||Rest|