Should I revamp my training??

[midgetcop]

Hey all. Most of you know me and know what my goals are, but just as a recap: I'm training to pass a particular fitness test, which consists of a pursuit/restraint circuit and a shuttle run shortly after. Here's a quick summary from a website:

• Pursuit/Restraint Circuit, will be evaluated by completing as quickly as possible a 25-metre circuit four times (total distance = 100 metres) while wearing a 9 lb. soft weight belt that simulates wearing a full equipment belt. During each rotation, a set of stairs are climbed and on the second and fourth rotation, a 4 ft fence is scaled. Following completion of the circuit, the participant completes pushing and pulling on the "body control" simulator plus two "arm restraint" simulations, then drags a 150 lb. rescue dummy a distance of 15 metres.
• Aerobic Shuttle Run, evaluated by running back and forth over a 20-metre course in time with tape recorded signals. The time to cover the 20-metre course is shortened progressively until the participant is unable to maintain the pace or the standard is met.

I've done this testing in the past for college, but this was many moons ago and I was younger and seemingly a lot more capable (despite lots of beer). About 2 years ago I went back to do it again and failed the circuit by a few seconds, and ever since I've been completely psyched out about it.

How I've been training so far: strength training x 3 per week, coupled with CrossFit approx 2-3 times per week. I'd say if I tested now I'd probably pass, but I'm not taking any chances. I'm giving myself until June to train up.

My dilemna: I'm wondering if strength training is redundant, seeing as I'm already experiencing quite a bit of DOMS from CF. I'm actually finding that my strength workouts are being affected by CF, because certain muscle groups will already be worked the day before. I'm already at a very good level of strength, and I'm thinking I should be focusing more on increasing my cardio ability and maybe replacing my strength training altogether, whilst still attending CF maybe 3-4 times per week. There's no way I'm going to be able to handle all three: strength, CF, *and* cardio into my schedule.

I'm already strong for my size -- I'd even wager to say I'm slightly bulky, and I'd be happy if I could simply maintain my strength. Am I likely to be able to do this with CF alone?

Honestly, if I had my way I'd only do strength training and simply get bigger and stronger. That's my true passion. But....doesn't jive with my purpose. And I'm still stuck with a nagging drive to keep going...can't miss a workout because I need to grow and grow! But I think that's just an old mentality that I need to break out of.

Any thoughts/advice appreciated guys. Sorry this was long-winded.

[tim_mcf]

I think "cardio" as such is totally redundant, given all the metcon you're doing. I assume you mean long slow distance running, 5k's or what have you. If you just want to run, do some Tabata sprints in place of a WOD some days, but avoid the LSD stuff.

Really, I think Crossfit is the perfect thing for you to do, and coupling it with some strength work can't hurt. I have found that for myself, Crossfit alone wasn't making me stronger; just leaner and faster. Pulling that 150 lbs will be demanding, and more strength will help. I think you're doing just fine and should stay the course.

You may want to start making up your own workouts in the xfit mode, rather than going with what they prescribe. A circuit of box jumps, cleans, and farmer's walks seems particularly appropriate, for instance.

Keep working hard up until about a week before your test. Then cut everything back to 1/2 intensity for 3 or 4 days, and don't work out at all the last few days before the test. You will go in well conditioned and strong.

[CF-OC_gal]

I think you should hire a personal trainer to work with you. One from crossfit or elsewhere who knows inside out what your test is all about. We have some here in Ottawa who could train you ready...easily. They are not only CF guys either.

[midgetcop]

Yikes - went to CF today and I just wasn't up to doing the WOD, I couldn't even get through the first round. I think maybe I'm starting to psyche myself out, + I think I'm not taking enough care of myself for optimal recovery.

I spoke with my CF trainer, and he doesn't think I should cut of weight training either, but maybe change the set/rep scheme up, or just stick with core movements.

Maybe a workout of full body compound lifts 2-3 x per week? Squat/bench/deadlift/pullups/shoulder press?

Just a bad day in general....I'm gonna take a time out for the rest of the day and I'll hopefully feel better tomorrow.