Week 17 of CrossFit WOD’s + Triathlon Training

Posted: May 27, 2010 by Dave Kohrell in Crossfit, Running, Strength Training
Tags: , , , ,

Weekly stats – total miles 7.2,  total time – 2 hours 7 minutes
* Running –  7.2  miles
* Walking – 0 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing –  miles
* Crossfit – WOD (workout of the day) – 2

A true recovery week – 2 marathons in 13 day was a blast!  But figured Week 17 of the CrossFit/Tri regiment could use some R E S T.  And as I write this in the midst of Week 18 – feeling the benefit from that rest.

Sunday, Day 113 (5/16) – Rest

Monday, Day 114 (5/17) – CrossFit WOD Lincoln “Angie”.  41 minutes including warm up.  Crazy way to shake out marathon. Warmup 100 jump rope, 100 jumping jacks, 10 pullups, 10 push ups, 10 parallette push ups, 10 sit-ups, 10 knees-to-elbow , 10 squats.  Then Angie for time.   26.17 minutes for 100 pull ups (jump after45), 100 push ups (knee after 81), 100 sit-ups and 100 air squats.

Tuesday, Day 115 (5/18) – Rest.

Wednesday,  Day 116 (5/19)– Rest

Thursday, Day 117 (5/20) –  CrossFit Lincoln WOD “Fran” from 5/18. 21 reps, 15 reps, 9 reps of Thrusters then Pull Ups (so 21 Thrusters/ 21 pull ups).  I did this as required and was pumped about it!  95lbs for Thrusters and strict / light jump for pull. For time – 22.14. Did this in 8.50 on 3/4/10 with 65lbs for Thrusters and all jump pull. After 50 bicycles, 50 mason twists – 2.30.

Friday, Day 118  (5/21) –  5k – 28 minutes.  First day of running (or aerobic activity since Brookings Marathon).  Feeling really good.  I’ve run 19 marathons.  Sometimes I’ve jumped in right away with running and likely have introduced some nagging injuries (knee, plantar faciitis) in doing so.   Today was a nice 5k in just under 9 minute pace with my dog friends Heidi and Cash!  They were chomping at the bit to GO!

Saturday, Day 119 (5/22) –  4.1 miles – 39 minutes.  A little longer run.  Was feeling slightly tired so slept in.  I’ll need to write a bit in a separate blog post about the important of sleep.  In researching fitness, CrossFit, Mark Sisson, et. al. the last several months, the importance of sleep is critical to health and performance.

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