Week 9 Crossfit WOD’s + Triathlon Training

Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total

Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate!  8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace.  A nice set of repeat 400’s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights.  Got a little swimming and rowing in as well.  Also been reading and researching about nutrition.  I’ll post more as a learn and find meaningful content.

Sunday, Day 57 –  8 mile run with the dogs!  Squeezed this run in between church and a later lunch.  Fun to roll out with some definite time pressure.  Right at 9:50 clip.

Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike.  Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap.  2 minutes per lap total and no breath laps were in 19 to 22 second range.

Tuesday, Day 59 –  Coach Dave K – meet Lincoln Crossfit!  And what a great orientation workout.  Learned a ton (didn’t quite lift that amount ;-)!  May have to wait a few days for part two.   This first one focused on validating deadlift, sumo lift, medicine ball clean form.  Then a great workout.  1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.

To add more fun, PM session was our weekly track workout.  Anelle, Andi, Joy and Sherri! 8 x 400’s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41.  4.25 total miles.

Wednesday, Day 60 –  Crossfit WOD – following Lincoln.  Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.

Thursday, Day 61–  8.45 miles of running, with Heidi and Y gang at a 9.39 clip.  Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30.  Perfect morning.  Will repeat same run on Day 68 for 9 mile total

Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes.  AM – 100 air squats, 2 minute wall sit. PM  – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.

Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back.  Nice day – upper 30’s.  Beautiful trail.  Kept a 9:40 pace again.  Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.

Sugar Supresses Immune System | Mark’s Daily Apple

Sugar Supresses Immune System | Mark’s Daily Apple

Been studying about nutrition and slowly transforming my family’s lives since October 2009.  There’s a two prong purpose: 1) eat as healthful and simply as possible and 2) save money by avoiding fast food and excess.  I’m not a strong advocate of mixes, shakes, recovery drinks – they do have their place.  I personally trend toward whole, non processed foods along a Zone, Paleo line.  Carbs do have their place – so sorting through all of that.

This is a good article in one of the areas I’ve needed improvement – raising HDL – the good cholestoral.  My tendency toward sweets and rationalization of ability to burn off through triathlon pursuits, have trended toward a balance of 1) overall low cholestoral BUT 2) not enough HDL.  Am setting a cholesterol check in mid April to see what impact better nutrition has made.

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Week 8 Crossfit WOD’s + Triathlon Training

Weekly stats
* Running – 22 miles
* Bike/spinning – 10 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A little over 20 miles of running, 10 mile bike ride and some Crossfit mixed in.  It’s a trend.  Over the next three weeks I’ll nudge the mileage up again – the Crossfit Endurance protocol doesn’t call for that ramp up.

While I think it’s valid I don’t want to pull a Bill Callahan.  That means I don’t want to disrupt all that was a mainstay for good marathon preparation and abandon it for a new program just yet.  Bill Callahan did just that to the Nebraska Cornhusker college football team through 2004 to 2008.  Over 40 years of success was built on smash mouth, physical football, on both offense and defense.  He swept in sweeping changes in 2004 as he replaced a winning coach – those changes included abandoning an option, physical running offense for a finesse “west coast” offense.  While he had a gifted offensive mind, the changes were a flop  during the first losing season in 40 years and eventual exit 4 years later.  Had he worked with what was in place and adapted to the talent on hand, the story may have been different.

So that means I’ll mix in some ramp in mileage every once in awhile and a monthly long run of over 17 miles.

Sunday, Day 50 – Recovery run with the dogs – 4 miles at a nice clip.  8:36, 8:55, 9:05, 8:44 splits.  Followed this up with 100 jump ropes in 2.29 after.

Monday, Day 51 – Crossfit Endurance Workout – 15 minute maximum distance.  Made it 1.92 miles or a 7:50ish pace.  OK, want to crank those out in 7:30.  2.5 miles total running for the day (light total, though intense due to all out effort).  Followed up by Crossfit mainboard Workout Of the Day (WOD) – 20  minutes of overhead squat (OHS), back extensions and knees to elbows.  Made it 5 rounds plus 15 BE.  Drop from 65lbs to 45lbs on OHS.  The OHS really test proper squat form, no shame in scaling down even lower.

Tuesday, Day 52 – Track workout outside plus some metabolic conditioning (a lot of calisthenics for the old school).  Was a chilly night at East High’s track.  And had to compress due to an all city orchestra concert for Rachael.  Anelle and Andi joined in, saw Nelson working with his daughter there too.  Workout was a classic pyramid of 200, 400, 600, 800, 1000, 800, 600, 400, 200.  Mixed in push ups (30), air squats (20), supermans (15) as well as some burpees (10), jump rope (50) and situps (25) among the intervals – great way to blend the workout!

Wednesday, Day 53 –  Running with a weight vest -14lb load.   A mainstay to build power, been over 15 years since I strapped on ankle weights.  I picked up a 12 – 20 weight vest at Scheels to complete the Crossfit WOD – “Murph”.  I think the greek word for miserable must be murph!  This WOD involves 1 mile run with weighted vest, 100 pull ups (good portion jump), 200 push ups (160 strict, 40 w/ knee), 300 air squats (best form yet, full heel push and buns below knee and behind toes), followed by another 1 mile run.  I broke the pull/push/squats  into 5 sets. Push ups were biggest struggle.  The net result was 65 minutes of sheer intensity – would have been much easier to crank out a 10k run or 12 mile bike! 😉

Thursday, Day 54 – The first 60 degree plus day in the heartland of America (Nebraska) shouted out for something fun.  So took a 10 mile bike ride in 48 minutes on the trusty tank (Specialized Crossroads Hybrid, circa 1999).  Was fun and incorporated the CF Endurance intervals on 2 of the miles.  Still at 12.5 mph – even on the old tank would like to be at 13 -14 mph average.

Friday, Day 55 – 8k run per CF Endurance (85% effort) – the 60 degree day is history, snow’s coming in!  Ah Spring in Nebraska, so fleeting and manic.  Cranked this out with the dogs.  Then the CF Endurance anaerobic recovery workout with a little spice at the Y.  3 rounds. 7 reps (bench 135, Milt press 85, pull up, DB swings 30lb) & 15 rep (wall ball 4 kilo, ghd back, inclined sit-up, calf raise 135).

Saturday, Day 56 –  4.2 mile run, later in the morning, with Heidi.  It was too icy early on, so waited for best time to go freeze one last time (I hope!).  Not a long run in the cards, will get a longer one for day 57.

So ends Week 8 of Crossfit + Triathlon training.  Plan some early week running miles, a bit more swimming and hopefully a visit to our Lincoln Crossfit Affiliate.  This also caps week 21 of cross training (13 weeks of P90x and 8 of Crossfit mix).  I can feel and see the difference.  The results will hopefully begin in 3 weeks at the first 10k of the season and throughout the year.

Pikes Peak Ascent and Marathon [Home]

Pikes Peak Ascent and Marathon [Home]

Great race that fills up fast.  Join in either the Ascent, Marathon or Both!  August 21 – 22, 2010!

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Week 7 of Crossfit WOD’s + Triathlon Training

Weekly stats
* Running – 24 miles
* Bike/spinning – 8 miles
* Swimming – .43 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Another week of 24 running miles, some bike and swim to pitch in to the “total” as well.  Years ago I would be a bit “freaked” about 24 miles of running close to a marathon, as being too light!  The cross training and freshness in my legs, hips, glutes, everywhere tells me that I’m on the right track.  Of course if I pass out in the Lincoln Marathon on May 2, I’ll admit my error!  I’m also having fun working in jump rope with the kids – they totally own me.  I’ve Google and found as many fun jump rope routines as possible.

Though the Crossfit WOD’s were only 3 this week, two of those were tough.  The nasty one in particular was a 1

Sunday, Day 43 – Recovery run (3) with a CrossFit Endurance twist – up tempo.  2 miles at 9 minute clip, then a mix of 40 jump rope, 25 push ups chest to deck, 75 knees up/ bicycle, 40 jump rope, 25 crunchy frog, 25 push ctd, 20 jump (w/ Rachael)

Monday, Day 44 – This WOD had me saying – ouch, why me!  After the Rx’d warmup I jumped into front squats and a mix of dips and pull ups – 135 of each!  The load was 65lb for the front squat and I used some  jump pulls. 15 pull and dip, 15 fs; 30 pull and dip, 30 fs; 45 pull and dip, 45 fs; 30 pull and dip, 30 fs; 15 pull and dip, 15 fs. 38 minutes later and Ouch!  I do think my squat form is slowly improving and used the curl the front toes to force lift from heels.

Tuesday, Day 45 –  No track but still some sprints.  Another CrossFit Endurance inspired run – pickups were 200, 400, 600, 200, 400, 600, 600 – 7:55 to 8:30 pace. Some hills. Easy jog recovery between. Hamstrings, glutes, groin and shoulders were still a bit sore from yesterday’s WOD. Glad I went – started out just plain sore but felt great at the end

Wednesday, Day 46 –  10k run + WOD!  Ran a favorite loop with the dogs – Heidi and Cash at a nice clip – under 60.  The WOD at the YMCA was 10 rounds of 15 deadlifts (95lb load) and 15 push ups (deck). 10k run & 100 jump rope w/ Rachael and Annaliese for warmup. #p90X AB riper fifer scissor, mason twist, frog and ab wheel to cool down

Thursday, Day 47 – REST Day

CrossFit Endurance

Friday, Day 48 – 750 yard swim based on the Crossfit Endurance workout of 2 minute on, 1 minute rest x 6.  A great resource for runners, swimmers, cyclists — including a picture link here!

Saturday, Day 49 –  Ran 12 miles at up tempo – 9:34 pace.  Solo this week since I slept in and missed the YMCA gang.  Well not quite solo – had Heidi the faithful pace dog and coach barking at my heels.  Windy day made the 38 degrees feel chillier.   To add to good measure got my old Crossroads, 40lb hybrid bike and pedaled 8 miles later in the day (loops around Mahoney Park).

Week 6 of Crossfit WOD’s + Triathlon Training

Weekly stats
* Running – 24 miles
* Bike/spinning – 13 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A week full of head scratching over “what is the best approach”, getting better on my squats, some conversations with CrossFit Endurance (CFE) enthusiasts and introducing myself to Mark Sisson’s philosophy (of Primal Blueprint Footprint).

The conversations with the CFE enthusiasts involved whether a long run is needed for marathon preparation if CFE is followed. My assertion is yes; especially for first time marathoners.  While the stamina and strength may be present in someone, a marathon, more than any other distance, taps the mental and emotional energy reserves to the maximum.  Now in the I agree column, if someone has strength and stamina, then they can avoid the pitfall of running every day and thus running themself into the ground.  It’s a happy medium and balance to strike.

The head scratching has subsided a bit as I enter a state of “feeling about as good as ever running, building strength and am ready to see what happens” mode.

Sunday, Day 36 – A nice recovery run with my dog friends, Heidi and Cash (3.1 miles) and then a CrossFit Endurance (CFE) workout of Air Squats and Pull/Chin Ups on a 10, 9, 8…1 progression.  Getting better on squats, but as with the last six weeks, still have quite a long way to go.  The squat is the hero of CrossFit so far.

Monday, Day 37 – Picked up the CF WOD and cranked it at the Y.  After the CF Warmup, did a nice trio of Knees to Elbows (bring knees to elbows while hanging), jump rope and wall balls. The rotation was rounds of 15 knee to elbows, 20 jump rope and 25 wall ball (using 6 kilo medicine ball).  Another “metcon” or metabolic conditioning workout to help spike my heart rate!  25 minutes plus for this one.

Tuesday, Day 38 –  A day of sprints!  Yea, a CF WOD I can relate to.  After the CF Warmup – nailed 8, 400 meter sprints (on a zig zag course at Bellevue University).  Later in the day did the 20 second sprints, 90 second recovery workout from CFE.   What a fun way to snag 5 miles

Wednesday, Day 39 – 13 miles on precor exercise bike – attempted the CFE workout of repeat bursts – upper 85 to 95% of perceived effort.

Thursday, Day 40 -WOD – Fran.  Ahhh Fran, a Thruster and Pull Up combo that does not mess around and will mess you up if you’re not careful.  In the warm up, had some extra attention from my Level 1 coach (Mike) on both squat form and correcting my Glute, Hamstring – Back Extension form.  My GHBE form was flawed in too much back motion (there should be zero – back remains straight) and insufficient glute movement.  Back to Fran – this 21 – 15 – 9 rep beauty is done for time for both thrusters and pull ups.  I managed to get it done in 8 minutes 50 seconds, by scaling down the weight to 65lb’s on thrusters and using a box for jump pulls.  Mike has been great at insisting proper form first and then add weight as form is mastered.  A few hours later did the CFE workout – essentially an extended interval involving 7 minutes of running and 3 minutes recovery.  Got 4.5 miles in – the CFE twist added some punch to simple run!

Friday, Day 41 – REST Day!  Introduced myself to some of Mark Sisson’s philosophy on primal living.  See his blog posting with his article “P90x versus CrossFit” for some good conversation threads among heart felt advocates of both programs.

Saturday, Day 42 –  Ran 11 miles at up tempo, 6 miles with Laura.  Higher 9 minute pace, great day and felt smooth the entire run.  Did not get quite enough sleep – but that’s what naps are for,  right?

Felt “ok” overall about this week.  Got enough CrossFit and endurance miles in, nothing spectacular, but very functional and sustainable.

P90X and CrossFit | Mark’s Daily Apple

P90X and CrossFit | Mark’s Daily Apple

Nebraska versus Oklahoma, the Lakers versus the Celtics, Jack versus Arnie, Ali versus Frasier; is that what’s erupting in fitness circles?  A P90x versus CrossFit smack down?  Or is it a matter that the aforementioned rivals were each really good?  Read what one of  the most respected fitness minds, Mark Sisson has to say.

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