Weekly stats

* Running – 10 miles
* Bike/spinning – 2 miles
* Swimming – .24 mile
* Rowing – 0 miles
* Crossfit – WOD (workout of the day)  – 5 total again with these “tagable” exercises – Handstand Pushups/ Pushups/Dips, Thrusters,  Box Jumps/400 sprints/ wall medicine ball throws,  front squats / pull ups,  push jerks

Week 2 of Crossfit WOD’s + Triathlon Training – heavy on the Crossfit WOD’s and light on the triathlon disciplines.  I would usually be nervous over such a lite triathlon week, but in timing the WOD’s and feeling their intensity, I’m not as concerned.  Plus my Saturday long run was ditched in favor of Joshua and Annaliese’s swim meet (they did great!) and a nice run on Sunday.

My hips, quads and glutes are slowly adapting to the Crossfit whole body rigor.  The squat form has gone from atrocious to almost mediocre.  My flexiblity on the squat motion is better – I’ve needed to add some daily stretches and “air squats”, meaning no weights, to make sure the buns get close to the ground for the down movement.    My range of motion is much improved in the hip flexor and groin area since the October, Des Moines Marathon.   I’m hopeful this will pay dividends in the 2010 races!  Stepping outside the “runner” shell, it does feel better to have overall body / core strength.

Sunday, Day 8 – Rest Day – first overall rest day in quite a while.  And  I needed it after a tough week  of Crossfit capped by a solid 13 mile run on  Saturday.

Monday, Day 9 – picked the WOD from the Lincoln Crossfit blog.  A nice feature of Crossfit is its openness and ability to pick up great workouts across different affiliates.  I’m eager to check out the Lincoln one – they seem to full embrace the Crossfit Endurance approach.  The WOD involved 3 rounds of  handstand pushups, dips (I used a chair) and push ups to the floor.  I was glad for the P90x emphasis on push ups and dips!  Cranked out  18 Handstand pushups,  21 Push (w/ bar), 21 Dips (chair) for round 1, then 13 HPU, 15/15 Push/Dips and zero HPU, 9/9 Push/ Dips.  Great upper body workout.

Tuesday, Day 10 –  No track tonight at Devaney – rats!  Instead I soaked in the WOD at Bellevue University –  3 x (400, (Thrusters (65 x 10, 65 x 5) + (95 x 5)), 5 Muscle Ups / 30 Dips  Pull combo) in 18 minutes.  OK, after Monday’s push/dip adventure, my triceps and pecs were screaming.

Wednesday, Day 11 – WOD Wed- 5 x (30 box jumps, 400 meter run, 30 medicine ball wall throws).  Got this bad boy done in 35:15.   The plyometric workout from P90x is often referred too as one of the toughest (personally, it was Yoga!).  This Crossfit workout ramped my heart rate to 170 and totally owns the PlyoX (where I struggled to punch that heart rate over 130).

Thursday, Day 12-  Why, oh why, I asked myself was I foolish enough to do a 4th WOD, especially a front squat intensive one.  This jewel involved five rounds of squats and pull ups.  My pull ups soon converted in jump pull ups.  Ticker tape results: 5 x (12 squats + 21 pull up ) – 15:54

Friday, Day 13 – Perfect time to combine a run, WOD and swim.  Result: 2 mile running warm up, Push Jerk 65-85-105-95-95 w/ ab riper top five moves from P90x (125) + 30 knee/leg lifts exercises 12:44, then a cool down with a 500 yard swim – 10:33.

Saturday, Day 14 — 2 mile bike ride @ the Beatrice YMCA.  Rats, snap, growl!  The long run I had planned for the afternoon was abandoned.  But it was for a good cause – Joshua’s and Annaliese’s swim meet.  Winter weather delayed the start and it was a bit long in the tooth.  The kids notched some PR’s (Joshua in backstroke and Annaliese in backstroke and free).  Annaliese also qualified for the Midwest Regional Swim Meet in Minneapolis in March based on her 50 freestyle.  You go girl!  Hopefully she’ll notch more events and Joshua will gain a much deserved entry as well in two weeks.

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