Christmas time post card…

Great pic by a friend, Steve, that captures the snow flocked beauty of Pioneers Park at the Holiday Run on Dec 4…and the benefit of having a lab pull you through the snow!

There’s “snow” reason for slowing down in Winter. =-]

Des Moines Marathon, 5k “Monster Dash” at Valas and now getting some swim game on!

The Des Moines marathon on Oct 16 was an enjoyable and memorable day.

Des Moines Marathon - 2011!

I was able to run it with friends (who PR’d in their marathons and snagged some great 1/2 marathon times).  It was also my second one that my ace marathon volunteer and son Joshua joined in.  The time was OK – 4:10 – 21 minutes faster than in 2009.  I battled through a Fall of foot issues (right ankle, left foot plantar faciitis) following a tumble at the Pikes Peak Ascent in August.   Incorporating a healthy dose of metcon (metabolic conditioning) helped keep some semblance of September training. Then a good bit of stomach gurgles joined in the morning of the marathon.  Despite those two hurdles, I still had and enjoyable day.   I was able to pace one of my friends along (Joy) from about mile 19 on.  We were able to push and pull each other from mile 20 in.  I felt a good final surge at mile 24.

Two marathons in 2011 – 4:05 average.  I’ll take that.

But, next year the motto is BUST 4 hours!

Enjoyed a 5k  / kids 1/2 mile with my entire family and a friend of my oldest daughter last Saturday at the Monster Dash and Goblin Run at Vala’s Pumpkin Resort in Gretna Nebraska.  It was an aggressive and tough course – mix of gravel road, trails and left over pumpkin mash.  A crisp 28 degrees greeted our start – that felt warm enough after the first 1/2.  After notching a lot of bling we were able to enjoy a long day (and Husker victory over Michigan State).   As I get “older ” there’s no greater joy than sharing something I love with family!

Now it’s in the pool for some serious, nah extreme, stroke make over.  I’ve dove in the pool alongside the kids (slow lane) with their awesome USA Swim team – Nebraska Aquatics.  Coach Eric and Becky have offered nothing short of an extreme stroke makeover.  I’ve blended a good dose of strength and conditioning alongside the pool action.  It works well.  Crank a 500 – then crank 25 kettle bell swings.  Works for running – why not swimming and strength?!

Keep cranking!

Related articles

• Geoffrey Mutai Wins New York Marathon With Course Record (nytimes.com)

Summer Fun leads to Fall Festivities (aka races)

It’s been awhile since I shared  a post.  Maybe that’s not such a bad thing.  The culprit is being busy at work and play.

So it’s been a summer of fun – I wish I could race every weekend.  Not possible due to other events and budget (hence the busy with work).  I did enjoy some break-troughs and avoided a near break at Pikes Peak.

• Enjoyable Havelock 10k with several Freaky Fast teams and a surprise top 3 finish for my team (thanks to a late entry for us who won top overall female!).  Nice to break 48 minutes on that course again.
  

  Freaky Fast teams dominate Havelock!

• Lincoln Mile – 1st one since 2000 – snagged a slightly faster time than 11 years ago – 6:16.  Still off my PR of 5:59 in 1998, getting so close!
• 1st sub 23 minute 5k in a long time at the Thunder Run.
• Finally broke the 5 year average for the Buffalo Run.  This race is Lincoln’s oldest – a 5 mile hilly course in Pioneer’s Park.  Was battling my 1992-96 self.  Set a “mature” Dave PR of 37:03.

Not all was record setting this Summer and there were some challenges to navigate.

• Due to budget and time constraints as well as desire for next triathlon to be a 1/2 Ironman, no triathlon this summer.  I was able to volunteer and serve as life guard at the CSG and lend a hand a duathlon.  If not racing, may as well help out – plus I learn a good amount by watching the elites (not that I can replicate it. ).
• Took a bit of tumble at this year’s Pikes Peak Ascent – got up, dusted myself off and finished in 4:57.  A little ahead of last year, but off my own best and 42 minutes off Wave 1.
• Due to time constraint haven’t been able to pop into my favorite CrossFit spot – CrossFit Lincoln.  I hope to again beginning in November.  Also no gym at all since June.   With strength a component of my training since October of 2009 this has posed a challenge.  The result has been fusing speed, stamina and strength together or what I call S3.  From early July to present, I’ve just used what ever I got – dumbbell, body weight, med ball, kettle bell, picnic tables, jungle gyms, park benches, etc – and rolled those into the run, bike, swim workout two to four times a week.  The result is a fusion of all three.  I’ve researched a bit of the urban or natural workout methods.  It’s not ideal but it can work.  There’s never an excuse now to exclude strength training.

So how did your Summer go?  What’s on tap for Fall?  Watching my kids enjoy Cross Country, Football and Soccer has been at the top my list.  Seeing several cross country meets has brought me back to that grass roots running that hooked my in the early 1980′s – show up, put on a number and run your best.  Not much in the way corporate sponsorship or instant electronic results, but a ton of fun!

Related articles

• Fall road races in the Boston area (boston.com)
• Racing Well (notsoperfectpw.wordpress.com)
• Pikes Peak Country Attractions of Colorado Introduces New Adventures and Packages for Vacation Value and Family Fun (prweb.com)
• No Garmin????? Best.decision.ever. (autopilotlegs.wordpress.com)
• St. George Marathon Race Report (kindoflikefun.com)
• One Man Captures the Majesty of America’s Mountain Every Single Day for an Entire Year (prweb.com)

Pikes Peak Double, Summer WOD’s on a budget and other Memorial Day musings

Just one big hill, keep on running, keep on hiking, keep on crawling

12 weeks to my second Pikes Peak Double.  Uh-Oh! A shade under of 40 miles of bliss in two-days to prepare for – Saturday Aug 20th is the Ascent and Sunday Aug 21st is the marathon.  Two years ago I was in the midst of preparing for the first Double.  I had a few Ascents and 1 marathon under my belt.  My strategy was simple – lots of running (40 per week), lots of hills.

This year my strategy is a bit different.  I’m planning to run four times per week, cross train with swim/bike/row when possible and kick out lots of CrossFit metabolic conditioning WODs (workout of the day) with lighter Olympic Lifting WOD’s mixed in.  As I shared in a marathon report form two-weeks ago – the CrossFit and cross training approach has paid dividends.  Now the question is how to morph it for the Pikes Peak Double.

From a Fall marathon (Tulsa in Nov of 2010) through the Lincoln Marathon (May 1, 2011) I averaged 19.5 miles a week – tell a running purist you’ve tackled a marathon, right at 4 hours with less than 20 miles per week and they’ll laugh at ya! Game plan now?  Mileage will increase just slightly to 25-30 miles per week, with focus still on running no more than 4 times per week.  I’ll soon hit some prime outdoor swimming workouts (favorite place in Lincoln, NE is Woods Pool’s 50 meter pool).  Plus am enjoying the bike!

I’ll continue the WOD’s at 3-4 times per week.  Metcon will be the focal point – due in part to a budget crunch.  I am deeply attached to our CrossFit Lincoln affiliate but need to pay all expenses through a cash flow basis only (my family has been on a get out of debt campaign, pay as you go and kids’ summer activities need to come first!).

Fortunately I have some equipment at home and have become proficient and discipline enough to work it in.  The CrossFit metcon’s rely on body weight or lighter weight exercises – so hello Murph, Filthy Fifty, Diane, Angie Fran with dumbells, wall walks, retaining wall jumps, outdoor pull up bars/ropes/ladders/squat racks/pistols, etc!  Some in the CrossFit world eschew the metcon and focus more on the Olympic Lifting (with a bit of merit).  But for endurance events there’s nothing like a 20- 45 minute metcon pushing the pulse to 165-175 to ready- set your body!  And there’s a push up contest on Facebook that I’ve got to meet!

Here’s the plan:

• May 30 – June 5 – 25 miles run, 10 bike, 500 yard swim, 3 WODs* – Hills & all out Havelock 10k.
• June 6 – June 12 – 25 miles run, 10 bike, 1 mile swim, 3 WODs – Filthy Fifty & 1 mile walking lunge
• June 13 – June 19 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
• June 20 – June 26 – 25 miles run, 20 bike, 2 swim, 3 WODs – 1/2 marathon in 1:50
• June 27 – July 3 – 25 miles, 20 bike, 1 swim, 3 WODs – July 4th – short race
• July 4 – July 10 -30 miles run, 20 bike, 1 swim , 3 WODs – 1 mile walking lunge (hope to return to CrossFit Lincoln too!)
• July 11 – July 17 – 30 miles run, 20 bike, 1 swim , 3 WODs -  Lincoln Mile
• July 18 – July 24 -20 miles run, 10 bike, 1 swim, 2 WODs and Cornhusker State Games – Track – 200 – 1,500 & 5k
• July 25 – July 21 – 35 miles run, 20 bike, 1 swim , 3 WODs – 3 hour max distance run
• Aug 1 – Aug 7-  25 miles, 20 bike, 1 swim, 3 WODs – Thunder Run 5k – sub 22 minutes
• Aug 8 – Aug 14 – 25 miles, 20 bike, 1 swim, 3 WODs – 2.5 hours, hills 20lb vest
• Aug 15 – Aug 21 – GAME DAY(s)

* I’ll pick up the strength/oly lifting and metcon WODs from main, CFL or CrossFit Endurance.  Swim/bike/run will generally follow CrossFit Endurance

Related articles

• Lincoln Marathon 2011 Report (coachdavek.com)
• CrossFit Ryan and Growth of XFAN (coachdavek.com)
• Saturday – “My Request” – Design me the Ultimate CrossFit WOD! (fit-zaang.com)
• CrossFit Lincoln Team WOD – 7′s and 10 stations! (coachdavek.com)
• Rod Millen joining Rhys for his own run up Pikes Peak (autoblog.com)
• Zermatt: Marmot + the Matterhorn (gregoates.wordpress.com)

Lincoln Marathon 2011 Report

The Lincoln Marathon was ten days ago – May 1st – so was I too beat up to write a blog post?  Nah, just busy, really. .

Chart your marathon progress - you can do it!

I’ll call this my marathon PR – 4:00:17 by the chip.  I’m still 4 minutes off my 1996 all time best – but after my PR article a few weeks ago – am comfortable calling this the new PR (out of 21 marathons).  I’m also just a sliver under 30 minutes from a Boston Qualifier time for a 45-49 year old male – this changes in 2013.    There are two things that I think might be helpful to share – the race day experience (with weeks leading up to it) and trends over last two and half years – aka shaving 50 minutes off a marathon time!

Race Day

1 month before

In early March I focused on some high intensity strength training and metabolic conditioning.  The two together help push your anaerobic threshold and strengthen those weak areas that play havoc on a marathon (hips, glutes, hamstrings).  I think I had a good balance of run/bike/swim/row and the CrossFit WODs (workouts of the day) .  Had a great 20 miler in mid March, PR on a 10 mile run.  I also followed the CrossFit Endurance aerobic WOD’s closely.  I tapered a bit in April – no Olympic lifting the week before the marathon, mixed in more bike and swim.  I do think another 15 to 20 mile run would have been wise 2-3 weeks prior.  All in all felt ready.

Race Day

Had a good strategy for Lincoln.  Find the 3:50 pace group and hang with them.  The first two miles were slower – 9:40 to 9:10.  The idea is to avoid glycogen depletion early on – smart idea!  Got ahead of the pace group and helped pace a friend to his sub 1:50 1/2 (way to go Dan-O!).  Probably not wisest thing on my part.  Caught back with 3:50 and ran among them until about mile 14.  Times for the 10, 15k and 1/2 were slightly slower than 2010 Lincoln Marathon and Tulsa.

Wasn’t feeling all that “chipper” from mile 12- 16.  Was worried maybe the strong CrossFit WOD emphasis may have come at the cost of good endurance prep.  Felt less confident than on my best longer run in March (20 miles at an 8:58 pace).  Started feeling good again at mile 18 going into Holmes Lake – seeing friends along the way helped (shout out to Andi, Nelson, Jeanne and Barb).

150 meters to go - really difficult to look Freaky Fast at this point

Seeing my family, including a very miffed dog in Heidi, who attempted to break free and join me while howling at me to pick it up, was great at mile 19.5!  Much like the Tulsa Marathon, felt strong from mile 20 in.  A couple of pit stops helped.  No miles slower than 10 minutes (one right at it for a mile 20.5 pit stop).  Picked the pace up from mile 21 on and held it.  Was doing all I could from mile 24 in to bust through 4:00 hours.  The Garmin time and splits looked good, yet, I know the Garmin distance is typically 200 – 400 meters longer than the 26.2.  Some of that is due to large crowds and weaving across streets.  Was on the 4:02 border at mile 25 but kicked in (well relative term) final mile at 8:45 range for final 1.2.

Though it wasn’t 3:45 (or 3:30) was content with the results.  I may never notch Boston but can take comfort in marathoning at a pace that’s closer to my expectations.  Plus, much like after Tulsa, my DOMs (delayed onset muscle soreness) is much less.  There’s nothing like riding a bike, walking, lifting the day after  a marathon with just minor discomfort.

Trends -

As the table above shares – I’ve been able to improve the marathon times.  Bluntly put it sucked. I was ready to punt any notion of another marathon after the Twin Cities in October 2008.  The time was not my worst (4 hours 50 minutes)  but the experience and results were not close to what I wanted.  I figured maybe one or two more shots, but drifting into the 5 hour range was not on my radar – 16 marathons – was enough to prove to myself I could finish one.

To reverse the tend I focused on higher volume aerobic, 85% running, from November 2008 to the May 2009 Lincoln Marathon.  Some improvement there (27 minutes) but still felt like junk from mile 20 in.  So I foolishly signed up for the Pikes Peak Double (40 miles, 2 days, all the mountain air you could hope for).  I achieved a PR on the Ascent (4:43) and held together for the full marathon the day after.  It’s still my overall best aerobic performance.  Some nice PR 1/2 marathons followed and then “ping” on mile 9 of the Omaha 1/2 felt my sartorius muscle (groin area) in my left side scream out.  Hobbled and rested 3 weeks then hobbled through the Des Moines Marathon.  That was a little faster than Lincoln and was just happy to get it done.

That led to the “get fit and get strong” – so 90 days of P90x and then a year plus of CrossFit began.  Saw good results in 2010 – close to PR times – 4:18 in Lincoln, able to recover and do an OK marathon 13 days later at Brookings (4:23) then good close to 2010 at Tulsa with a 4:07.  More importantly than the time at Tulsa was how I felt after mile 19.  The normal “wall’ish” feelings started hitting me around mile 17.  Surprisingly after some salty pretzels and a little stretching felt great from mile 21 in. I had never felt that good on a back 6 (where the marathon really begins, at mile 20).

Shaving another 7 minutes at this year’s Lincoln Marathon was satisfying.  I was targeting a 3:45 to 4 hour event – and came in on the slower side.  Still it was another strong day and finish.  Though running the front 1/2,  2 minutes slower than a year ago, I was able to finish 18 minutes faster.

What next?

Will follow same game plan for a return visit to the Pike Peak Double and one to two Fall marathons.  Time to bust through the 4 hour door and say hello to sub 3:50.  Then shave more time in the 2012 Lincoln Marathon.  I’ll continue with 4 running workouts a week – inching upward the volume to 26-30 miles per week.  I won’t sacrifice speed/stamina/ strength or flexibility.

Related articles

• How far back for a PR to be a PR? (coachdavek.com)
• How to Enjoy a Half Marathon (fillingmypatchofsky.com)
• fear of the word marathon (runningmarcel.wordpress.com)
• XFAN – eXtreme Fitness Around Nebraska (coachdavek.com)
• The long run – not so slow or just say NO to LSD! (coachdavek.com)
• Health Tip: After You Run a Marathon (nlm.nih.gov)

How far back for a PR to be a PR?

PRs drive me - how about you?

The PR: Personal Best, Personal Record (PR) – in swim/bike/run/row/adventure race/CrossFit worlds a PR is about your victory over yourself.  Whether you’re a back of the pack, middle of the pack or top dog – it doesn’t matter.  PR’s are celebrated by friends and competitors alike.

As I’ve reprogrammed my training over the last year and a half to a strong mix of strength training and aerobic balance (swim/bike/run/row) I’ve been very blessed to attain some PRs – not ALL TIME PR’s but 12-13 year ones.  So I’m thinking they still qualify.  Plus it still provides some goals to see if my 45-46 year old self can beat the 28-30 year old self.  Of course in the back of mind I’ll think “why in blazes didn’t I train like this in the mid 1990s?!”

Here’s the running benchmarks I’m chasing.  (for validation go to http://www.athlinks.com/myresultsadv.aspx?rid=68436406  and/or http://www.lincolnrun.org/racedbq.asp)

• Marathon – 14 year best 4:07 (Tulsa in November 2010), all time best 3:55 (Lincoln 1996), Boston Qualifying (3:30 in 2011, then 3:25 from 2012 to 2014 – ugh!)
• 1/2 Marathon – 12 year best 1:44:30 (Grand Island in August of 2009) all time best 1:41:17 (Lincoln 1997).  I want to measure this again this year and see impact of Strength / Anaerobic Training begun in October of 2009.
• 10 mile – 13 year best 77:10 (7:42 pace, State Farm in February 2011), all time 76:00 (7:36 pace, Statehood Day 1998)
• 15k – 16 year best 73:45 (7:54, Governors Cup in October 2010), all time best 71:18 (7:39 pace, Governor’s Cup 1994)
• 10k – 12 year best 46:32 (7:28 pace, Novartis in March 2011), all time 42:37 (6:52 pace, Omaha Corporate Cup, 1996)
• 5k – 12 year best 22:49 (front half of Novartis 10k, March 2011), all time best 20:59/ 20:32 (6:45 pace, Bun Run in 1996 and  6:41 pace Public Safety 5k – Omaha – 1996).
• 1 Mile – 5:59 (Lincoln Mile, 1998), foggy memory of a 5:18 in High School in practice in 1981… but that was a little while ago.
• Track events – this is going way back – to the early 1980′s.  Back when stop watches had hands on them and distances were in yard

I’m also starting to keep a journal of the CrossFit lift totals – as meager as they are sometimes.  The idea is to track these over time as well. (Numbers below are in pounds)

• Front Squat (legal ) 155
• Back Squat – 185
• Military Press – 135
• Push Press – 145
• Split Jerk – 135
• Deadlift – 255
• Bench – 185 (all time 205)
• Fran – 75# – 7 minutes 12 seconds.

This can also be applied to weight, body fat, annual physical results (cholesterol, triglycerides, etc).  Right now my racing weight is at 168-170lbs.  Two years ago before the Lincoln Marathon I was at 183lbs with a nice little marathoner’s belly that men pile on over the years.  My weight was slightly lower at the Tulsa Marathon (164).  One change has been been continued Paleo Nutrition moves (higher protein, animal fat) and heavy strength training cycle from February to early April).

What PR’s do you keep?  What value to you see in them?

I see them not as a wall to bash your head against – but a meaningful measurement to see what your current state is.  And whether you’re an age group winner, trophy sniffer (almost to that age group winner, or where I’m at now), mid pack or back of the pack – it doesn’t matter.  PR’s are all about you! They also can help motivate you when your workouts are hard, progress slips or motivation wanes!

I have a few more opportunities over the next several months to test this out – the Lincoln Marathon next Sunday, Cornhusker State Games in July and Pikes Peak Double (great comparison to my age 40′s peak of  endurance/aerobic fitness in August of 2009).

Related articles

• Half Marathon Goals (myfirst5k.wordpress.com)
• The long run – not so slow or just say NO to LSD! (coachdavek.com)
• CrossFit Lincoln Team WOD – 7′s and 10 stations! (coachdavek.com)
• Tabata This Two (coachdavek.com)
• XFAN – eXtreme Fitness Around Nebraska (coachdavek.com)
• CrossFit Ryan and Growth of XFAN (coachdavek.com)

Tabata This Two

TABATA Score sheet - so much fun in 20 minutes!

Over a year has passed since my first Tabata.  That workout was the second Crossfit torture I was introduced to in February of 2010.  I’ve done a few on my own since.  Today was my first as prescribed (Rx’d in CrossFit lingo).

Results:

• Rowing – 500+ meters, 6 calories
• Squats – 14, 13, 14, 13, 13, 13, 13, 14 = 93
• Pull ups – 7, 6, 5, 6, 5, 5, 4, 5 = 42
• Push ups – 14, 12, 9, 9, 8, 9, 7, 7 = 68
• Situps = 13, 11, 12, 11, 11, 11, 11, 11 = 91

 

Now a little comparison to frosty, snow covered day at Bellevue University’s gym on February 17, 2010.  We left off the pushups that day (shame on us).

• Rowing  was equal
• Squats +2 –  held 2 more or 13
• Pull ups + ? less but unlike the jump they were Rx’d.  I dropped 1 due to not reaching chin to bar on round 7.  So 4 or 4 less
• Push ups +7  whoops missed that one before – started with 14 (mistake, Tabata is about pacing as much as first burst) and ended up with 7
• Situps +3

Squats (air squats, no weights), pull ups (jump in my case) and situps.  Sounds easy?  Sure until the 2nd or 3rd rep rotation / set.  My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps.   Nice little 16 minute workout!

Related articles

• Cure the Mondays with “Tabata Something Else” (sculptcrossfit.wordpress.com)
• “Tabata Something Else” (sculptcrossfit.wordpress.com)
• 1 Year of CrossFit WOD’s and Triathlon Training (Week 48-52) (coachdavek.com)
• Another Way to Work With Intervals: Tabata (fitsugar.com)

CrossFit Ryan and Growth of XFAN

Heidi to Dave -- what were you doing Mister?!

It’s been a good, killer week so far for both CrossFit Workouts Of the Day (WODs) and the new eXtreme Fitness Around Nebraska. The picture is a trophy from the CrossFit Ryan workout.  My constant running and occasional swim/bike companion Heidi has the “gee, are you sure you know what you’re doing?” look on her face!

Since early March I’ve adopted a motif of CrossFit WOD’s 1st, triathlon/marathon preparation 2nd (thanks Jeremy and Katie).  Over the last year I’ve mixed in the WODs to supplement the triathlon training.  Now it’s 3-4 WOD’s with the CrossFit Endurance workouts and similar workouts wrapped around it.  I saw some good results at the State Farm 10 mile race last Saturday (March 28th), setting a course personal record of 1 hour, 17 minutes, 10 seconds – 7:43 per mile pace.  There’s just one 10 miler out there from 1998 that was faster.  This one topped 9 other State Farm events from 1999 to 2009.  More validation or repudiation to come!

The Facebook page is growing and we’re on the second challenge – 1 minute time trials for push ups, situps, pull ups and air squats.  There’s still time to join in – we’ll begin 750 walking lunges on Monday.  Also wanted to share there’s a dedicated website for XFAN – just go to www.xfanebraska.org.

Related articles

• XFAN – eXtreme Fitness Around Nebraska (coachdavek.com)
• CrossFit WOD Linda (coachdavek.com)
• 1 Year of CrossFit WOD’s and Triathlon Training (Week 48-52) (coachdavek.com)
• Crossfit Workouts (mademan.com)
• Triathlete Magazine – CrossFit Endurance (coachdavek.com)
• What Is Crossfit (mademan.com)
• Slate Magazine’s on a roll – P90x and CrossFit contrast (coachdavek.com)
• CrossFit Endurance – Adoption by TJ Murphy (2:38 marathoner) (coachdavek.com)
• CrossFit EOS – Is It A Cult? (thepalinexpress.wordpress.com)

XFAN – eXtreme Fitness Around Nebraska

I live in Nebraska.  You live where you live.  Profound thinking going on here.

Extreme Fitness Works...in Nebraska

 

15 years ago we had a smattering of running road races, occasional swim events, cycling criterions and weight lifters did their thing.  It was a quiet life in 1996.  Plus Nebraskans were basking in the glow of back-to-back National championships in college football and getting ready for a third (oh, those were the days).

Fast forward and in the last year or so there’s been an explosion of extreme events and challenges rising up in our location, smack dab in the middle of the United States:

• Adventure races sponsored by Angry Cow Adventures racing through Wilderness Park in Lincoln or Indian Cave State Park near Peru.
• Related Mud Runs, Hero Runs, Survivor Runs, Trail Runs, even 8k runs through golf courses — Beer and Bagel Run at Quarry Oaks.
• The organization that sponsors the Mud Run in Lincoln, Nebraska Sports Council, also conducts one of the most successful state games in the U.S.
• Running up sky scrapers – yes we have a few and the event is the First National Tower Trek in February of each year.
• A marathon through the Sandhills - a truly unique place and event (my bucket list for 2012)
• Birthing our first Olympic course triathlon in Omaha.
• A third Xterra Bolt triathlon in August
• Expansion of CrossFit and CrossFit games to two affiliates with more on the horizon
• Bootcamps and body shaping classes springing forth from Omaha, Lincoln, Fairbury, Hastings, Grand Island and in almost all 93 counties.
• Visits by Tony Horton and other BeachBody luminaries, not just once, but three or five times.
• Situp, push up, burpee, pull up changes spontaneously busting out on Facebook

The essence of this is there’s a movement a foot – towards a higher intensity exercise and nutrition lifestyle.

I’ve created a Facebook page and am working on a fun social networking site to help crossover and get the message out.  Please “like” the XFAN Facebook page. We want 100′s, then 1,000′s, even 10,000 strong! There’s so much going on it’s easy to lose track. Whether you participate (been there), volunteer (done that) or cheer on (done that to), there’s something every week of the year.  Jump in!  And if you live in another State or Country – do the same there!

Related articles

• 1 Year of CrossFit WOD’s and Triathlon Training (Week 48-52) (coachdavek.com)
• CrossFit Endurance – Adoption by TJ Murphy (2:38 marathoner) (coachdavek.com)
• Xtreme Sports: Biker – DirtyEdge (itunes.apple.com)

CrossFit Lincoln Team WOD – 7′s and 10 stations!

Game Plan on the white board

The Team WOD – 2 groups of 11 people of all ages and abilities pushing themselves; hitting the edge of their performance envelope.  It’s entirely too much fun.  I’m at the low end of the results scale but had a blast.  This torture was organized into two parts by Phil (who mysteriously did not participate while fellow CF certified trainers Tanya and Tyler did..hmmm)

1. A CrossFit 7  in which a team member pushes through a set for time
2. While the other 10 members push through their own “7″, a circuit of workouts for a total repetition score.

The time and total team score are used to determine the winning score.  Today my team (#1) was 1 minute faster… but sadly 1,000 points under.

 

sunlight streams in on 22 pumped people --- happy that it's DONE!

 

“The Seven” Seven rounds for time of:7 Handstand push-ups, 65# Thruster, 7 reps, 7 Knees to elbows, 135# Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 35#, 7 Pull-ups (2:12) for the individual round.

Score sheet - must have left some reps off somewhere 543 for me

While waiting: Wall Balls 14lb – 32, Single Under Jump 102/ 4 Double, Rope Pull 16, Situps 81, Monster Truck Tire Flips & Jumps – 15, Push Press 35lb 25, Row Cal 40 (3 min, 760 meters), Back Ext 81, Box 65, Squats 68 – 543 for my total (591). Team 1 had 7,282 in 35:28

Related articles

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• Tribe (vinelandcrossfit.com)
• 11 Mar 2011 Cfe S & C Wod (findingmytribe.wordpress.com)
• CrossFit WOD Linda (coachdavek.com)
• What to choose, what to choose…? (sculptcrossfit.wordpress.com)