Archive for the ‘P90x’ Category

 

pukey

CrossFit Logo Baby!

Slate Magazine is on a roll.  After digging deep into the beginning of the 20th century, Annie Lowery jumps into 2011 with a quick, somewhat superficial review in her January 20th “Work Out So Hard You Vomit, The rise of P90X, CrossFit, and the “extreme” exercise routine.”

 

The article focused more on the business models of Beachbody (parent company of many professionally produced exercise video series such as P90x, Insanity, etc) and CrossFit (the open source, “bootcamp” oriented fitness movement).  There was a brief review of each program (P90x and CrossFit) and then a contrast between the two.

I pipped in a little bit in terms of my direct observation over the last year.  CrossFit’s founder, Greg Glassman, tends to evoke an either powerful positive or negative response in terms of style and CrossFit affiliates are painted in an extreme light.  P90x was cast in a generally more favorable light but with a “campy” label and focus on Beachbody’s ever-expanding revenue motivation.

Here’s my quick thought – either program is a powerful introduction for someone leading a sedentary lifestyle or a training boon for someone (like myself) who had been out-of-balance in terms of aerobic only exercise.   Those two along with the emerging “bootcamp” approach to training and maintain High Intensity Interval Training/ Circuit Training, Pilates, etc., are far better than the alternative – nothing, sitting, eroding health.

And as I shared in my comment to Lowery’s article, I have not been pushed to beyond what my capacity or into “pukey” land by any of the seven CrossFit trainers I’ve learned from.  Each one has stressed form over load (weight).

So go out and workout hard!  You’ll have fun.  Even if you’re 45 years old or older/younger!

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finish line

Racing like Lightning McQueen - Cha Ching!

52 weeks of CrossFit Workouts Of the Day and Triathlon Training.   Add in the P90x round from October of 2009 to January 17 of 2010 and that’s a solid 65 week test of cross training.  The detailed statistics are available in a year end capper.  I also shared some candid results in the “Proof Positive of Training Change after the Tulsa Marathon”.  So there’s been enough summarizing already!

The last five weeks were a true rush of activity – catching up on some cycle, row and swim miles.  I have been ramping up the CrossFit WOD’s in preparation of returning to CrossFit Lincoln (which began last week!).  Through all of that and the normal Christmas – New Year’s activity rush I felt comfortable and strong.

So without further ado – here’s the highlights.

For the next 52 weeks, I’ll pop in a quick blurb from time to time regarding my weekly training.  Feel free to join me on Daily Miles for the weekly logs.  I’ve been looking at a lot, and I mean a lot, of aerobic / anaerobic/ strength training exercises and will be share much more on those in 2011.  So keep your browsers open and check back!

Five Week Stats Day 329 – 365

Week ending 12/19 12/26 1/2 1/9 1/16
Running 11.5 8 16 9.5 17
Walking / Hiking 0 0 0 0 0
Cycling/spinning 21.7 27 33 30.5 88
Swimming .57 .71 3.1 .85 0
Rowing 3.11 0 4.35 .62 3.5
CrossFit WOD’s 3 3 4 2 2
Total miles, Time. Workouts (WODs), Highlights 37 miles
5:13hrs
11WODs
Mix of workouts and CF Whitten
35 miles
4:15 hrs
12WODs
Power Snatch WOD & Workout Mix
62 miles
7:48 hrs
15 WODs
Wrapped up 2010 miles – 3 mi of swim, great spin, CF WODs, 7.35 6 mile run
41 miles 4:19 hrs
10 WODs
CrossFit Luce.
109 miles, 7:27 hrs
11 WODs
Not a mileage hog but all those spin miles add up.  Plus 63 miles on bike on Friday evening into early Saturday

An ode to pull-ups would not be complete without a nod to Mr. P90x Pull-Up, Tony Horton. This video was captured by Beachbody coaches, Kristin and Pat Hain, before Tony’s Super Saturday event in Lincoln Nebraska in October of 2010. Tony cranks out 20 switch grip pull-up/chin ups (with a slight kipping swing)!

Summary

If you’re an aerobic athlete (runner, swimmer, cyclist, triathlete) who’s reached a plateau, has found more miles does not translate into success and wonders if strength training might help – please read. I’m not offering a quick fix, food gimmick, shake, or simple  trick.  Over the last year I’ve ventured into a different way of getting to a goal – it may not be for everyone.  But I have found an incredible payoff from it and embrace it.

It’s a few simple things

  • Incorporate the right kind of strength training (read more in this blog) 2-4 times a week
  • Cut back your miles for miles sake
  • For your existing mileage look toward performance, speed and stamina
  • Chart your progress over 12 months and see what happens!

Detail

Proof.  Data.  Trends.  Statistics and data gathering can mislead and interpretation of results requires wisdom as well as raw analytic power.  That clarification and limitation declared, I do think there’s enough evidence that a combination of Strength Training + Aerobic Training is far more powerful than Aerobic Training alone.  Modify that aerobic training to focus on stamina, speed, flexibility and burst, and alongside the strength training, your results will be strong.  Hone that further with improved nutrition and those strong results become powerful.

Two years ago, during one of my worst marathon experiences (4:52 at Twin Cities), I thought about punting it.  Pack it up.  Give it up. It was miserable weather day, but I had endured worse.  It seemed though a goal of getting to Boston (or 1 hour and 22 minutes faster) was an impossible hope. Rather than give up I decided to push it harder.  So in 2009 I ramped up the training.  I knocked off a Pikes Peak Double and some “ok” marathon times (4:30 range).  The price of that ramp up was high: a strained, torn sartorius tendon.  By October of 2009 I was hobbling at the start of the Des Moines Marathon.  Sure, lots of miles in the bank, toward 1,500 running for 2009.  But hobbling still.

That began my entry into cross training – had done that in triathlon terms for several years.  But serious cross training, or more properly strength training, nope, nada, avoided it.

P90x was Stage 1.  It was perfect for torturing my aerobically fed and strength dead body into shape.  All the Tony Horton’isms, pull ups, sneaky lunges, gut cracking ab routines, yoga twisting/humbling sessions and push ups a guy could hope for.  I saw some nice results.

A chance encounter with a surly but dedicated athletic trainer, Mike Livergood, at Bellevue University in January of 2010 led to Stage 2 – CrossFit and CrossFit Endurance.  Similar in many regards, the difference between the Beachbody DVD fed programming and organic CrossFit approach was significant. CrossFit is a better fit for my performance goals.  Step by step, coaching from a great box and set of trainers at the Lincoln CrossFit box (Cole, Jeremy, Kelsey Phil and Tanya) and staying with it on my own have led to the best fitness base in my adult life.

Stage 3 involved extending a wonderful speed group of like minded, er like age, friends to a group of Freaky Fast Runners I had no business trying to chase.  From June until present, this group has been an evolving network of fast people who have fun.  Not quite the same every time, but always putting the hammer down for speed, hills or a Saturday run.  Love you all!

So what does this mean?  Big deal?

I’ve been blessed to achieve 15 year PR’s in 5 mile, 15k and marathon races.  This has been my best year of racing since 1996-98.  There’s been some learning curve and minor injuries: a hamstring pull in late May from performing too many deadlifts a day before a 5 mile race and calf pull in July as my body adapted to move towards a “pose” esque running style, lots of hills, etc. From beginning to end – I’ve been pleasantly surprised or more apropos, shocked!

While a 3 hour 30 minute marathon for Boston or a Full Ironman triathlon are not a sure thing, I can at least place those in the realm of possibility.  I’ve been able to shave 24 minutes off my aerobicly training injected marathons of 2009, and now have only 37 minutes to go.  The table below lists the results for marathons.

I’ve also cut 15lbs, from 176 to 161, increased muscle strength and burst across a variety of tests.  My “vitamin I” (ibuprofen) fix has been cut dramatically (not pounding the body and actually strengthening muscles, ligaments and connective tissue).  I am to do things I didn’t image possible – a kipping pull up, jumping up with confidence to a 8′ pull up bar height, over 250lbs for deadlift, 40 unbroken knees to elbows. This still a ton of other goals to still drive me; for example, why not try to attain the Navy Seal standard for 40-50 age males?

More distinctions:

  • In 2010 I will run 66% the amount of running miles compared to 2009  (1,000 to 1,500) with the same biking and swim miles.  Total aerobic miles will nudge 1,550 to 1,600 versus 2,000 in 2010.  New aerobic miles have been introduced through rowing.
  • In 2010 that 66% running miles will have been done at much more efficient and faster pace.
  • In 2010 my anaerobic training (CrossFit) will reach 140 Workouts Of the Day (WODs), not including the aerobic oriented WOD’s.  Overall training hours will be the same as 2009.
Marathon State Date Place Overall Place % Pace Time PR +/-
Route 66 Marathon – Tulsa
Marathon
OK 11/21/2010 422/1648 25.61% 9:27 4:07:55 P.R.
Lincoln National Guard Marathon & Half-marathon 2010 – Run -Marathon NE 5/2/2010 667/1154 57.80% 9:51 4:18:29 +10:34
Brookings Marathon – RUN – Marathon SD 5/15/2010 119/203 58.62% 10:02 4:22:57 +15:02
Lincoln Marathon – Run :: 26.2Mi NE 5/4/2003 523/785 66.62% 10:02 4:23:14 +15:19
Siouxland Marathon And Half Marathon – Marathon SD 10/20/2007 107/166 64.46% 10:07 4:25:11 +17:16
Scheels And Adidas Fargo Marathon, Half-Marathon & 5K – Marathon ND 5/19/2007 819/1191 74.81% 10:18 4:30:02 +22:07
IMT Des Moines Marathon 2009 – Run*Marathon IA 10/18/2009 922/1374 67.10% 10:21 4:31:27 +23:32
Lincoln National Guard Marathon & Half Marathon 2009 – Run -Marathon NE 5/3/2009 768/1142 67.25% 10:26 4:33:23 +25:28
Go! St. Louis Marathon & Half Marathon 2008 – Run-Marathon MO 4/6/2008 1106/1617 68.40% 10:36 4:38:00 +30:05
Lincoln Marathon 2006 – RUN – MARATHON NE 5/7/2006 775/959 80.81% 10:44 4:41:28 +33:33
11Th Annual Gobbler Grind Marathon,Half-Marathon, 5K & Marathon Relay – 26.2Mi Run KS 11/18/2007 175/244 71.72% 10:54 4:45:46 +37:51
Oklahoma Marathon 2003 OK 11/22/2003 205/308 66.56% 10:57 4:47:15 +39:20
Medtronic Twin Cities Marathon & Medtronic Tc 10 Mile 2008 – Run-Marathon MN 10/5/2008 6172/7967 77.47% 11:04 4:50:09 +42:14
Pensacola Marathon And Half Marathon – Marathon FL 2/17/2008 175/263 66.54% 11:09 4:52:24 +44:29
Community First Fox Cities Marathon WI 9/24/2006 510/706 70.96% 11:13 4:54:10 +46:15
Pikes Peak Marathon 2007 CO 8/19/2007 551/773 71.28% 18:28 8:04:03 +3:56:08
Pikes Peak Ascent 2009 – Marathon CO 8/15/2009 668/711 78.48% 21:31 9:23:49 +5:15:54
Lincoln National Guard Marathon – 1995 NE 5/1/1995 NA NA 9:38 4:12:22 +4:27
Lincoln National Guard Marathon – 1994 NE 5/1/1994 NA NA 9:03 3:57:11 -10:44
Lincoln National Guard Marathon – 1996 NE 5/1/1996 NA NA 8:59 3:55:36 -12:19

 

The first 1,000 miles have come in quite a bit differently from previous years.  Running miles are 2/3 of normal, but cycling, swimming, hiking/walking and rowing are higher (or in the case of rowing a first).

The benefits of the diversity are sinking in: alternating workouts to reduce stress, using workouts for the season (swimming when it’s too hot to run, or too icy) and improved strength, stamina and speed.

Here’s a breakdown:

Running – 650

Cycling – 305

Rowing – 21

Swimming – 17

Hiking / walking – 11

TOTAL – 1,004

Total number of workouts (including CrossFit, p90x, strength training and the aerobic miles above) –  343.  Equally important  total workout hours = 176 which is a shade over 50 minutes per workout and a little over 5 and 1/2 hours per week.

5 Weekly stats + a Sunday – Day 148 to 184.

Week ending 6/27 7/4 7/11 7/18 7/25
Running 12 21 21 12 21
Walking / Hiking 0 0 0 6.95
Cycling/spinning 0 7.5 2.25 2.25 21
Swimming .17 .2 .2 .45
Rowing 1.0 .25 .5 0
CrossFit WOD’s 2 1 3 2 2
Total miles, Time. Workouts (WODs), Highlights 13 miles
3:02
10WODs
1,000’s and Obs. Hill
28 miles
4:19
6 WODs
MS Run
25 miles
5:09
12 WODs
5k Timed Run @ NE – 23.41 & CF Fran
23 miles
5:24
13 WODs
Hiking @ Camp Cornhusker
42 miles
6:25
13 WOD’s
Repeat 400’s on Monday – 92-1:42 & balance of bike/run

Drats – another multi-week catch up.  Am just including highlights below and will get back into the full swing of things from August on.  Also am changing up weeks to a Monday to Sunday format – this fits with the Daily Miles tracking.

I used to be far more obssessed about weekly mileage totals – especially for running.  I’ve modified and mellowed a bit.  I try to attain three simple goals now.

  • Monthly total mileage at 140 (swim, bike, run)
    • 3 hard running workouts each week (generally aligned with CrossFit Endurance and broken into speed, hills/threshold and longer medium pace), recovery run and 1 to 2 bike or swim sessions each week.
  • 3 CrossFit/Metcon (metabolic conditioning)/ P90x workouts a week
  • 5 to 6 hours of exercise each week done at a high intensity of anaerobic and aerobic burst (so heart rate above 145).

Highlights over last five weeks.

  1. Mixing in each week a speed workout (Monday nights) and hill/threshold run.  The group is growing by leaps, bounds and sometimes limps!
  2. Give and you’re given back to.  Had hit a lull after June racing, time each week was going down and speed seemed to evaporate.  Then Michelle encouraged running with Ashley Kumlien’s MS Run Across America.  That and inspiration from Prefontaine snapped me out of a slump (July 1).  Also led to meeting new running peeps who keep on adding on!
  3. My CrossFit Fran, Murph and Angie’s are improving, both in time, form and closeness to the “rq’d”.
  4. Hit a nice 5k time trail with Rachael in mid July – was very encouraging.
  5. Can hiking through hills/woods in the heat of day qualify as workout?  Absolutely and did it with my son Joshua at Webelos Camp.
  6. Sometimes an old bike can still do you good!  Love the new Trek Alpha 1.2.  But for biking and running with a dog alongside, the old hybrid and simple pedals works perfectly
  7. Exercise time is going up!  And will need that for the Pike’s Peak Ascent on August 21st!
Weekly stats – total miles 30.2,  total time –  6 hours, 6 minutes
* Running – 21 miles
* Walking – .6 miles
* Bike/spinning – 8 miles
* Swimming – .57 miles
* Rowing – 0 miles
* Crossfit – WOD (workout of the day) – 4

13 weeks of Crossfit infused training completed.  It followed 13 weeks of P90x.  So here I am, pondering in a slightly hopeful yet nervous state the impact of 26 weeks of cross training.  The test to come is Sunday at the Lincoln Marathon (May 2, 2010).  So far on the 10k’s I’ve pushed the window of time back 12 years to 1998 for 47-48 minute times.  I feel stronger, more functionally fit and healthier than any marathon since 1996 (PR of 3.55).

Yet a little voice says “hey, you only had 400 running miles since January – a wee bit under what you should have and 100+ less than last year”.   I’m confident, yet not overly so.  In the place of the 100+ running miles, over 45  Crossfit WOD’s have stacked up along side 150 miles of cycling and 8 miles of swimming.  I need to confirm data but overall exercise time is higher.

So I’ll see the results in 6 days 😉

Sunday, Day 85.  A little two’fer.

  • Nice 4 mile plus recovery bike ride with Heidi – only about 9 mph and let her two me a bit.  But for a fit yellow lab, going fast is perfect!
  • Crossfit Endurance  WOD.  2 x 12 front squats (used 30lb dumbbells for 60’lb load) then 3 x (10 left & right dumbbell snatch – 30lb, 10 clap push ups and 10 knees to elbows).

Monday, Day 86 – Two’fer Monday.

  • Who let the dogs out?  I did – they needed some fast work (5k) on a cooler day.  8.58 pace.
  • Crossfit WOD  – 3 rounds of 100 feet walking lunge, 50 squats and 25 (back ext, scissors and frog – mod on that). 12.11 time. Right after run.

Tuesday, Day 87 –  Two’fer Track Tuesday.  8.5 miles.

  • Yasso 800’s – a quiz before the Lincoln Marathon Exam on May 2.  3.35 average for 10 x 800 meters w/ 200 recovery (2 min). 3.33, 3.29, 3.35, 3.31, 3.23, 3.41, 3.31, 3.38, 3.39, 3.36.  The same quiz in January  and late February at the indoor track at UNL yielded 4.01 and 3.50 average 800’s.  The premise of the Yasso 800’s (named for Runner’s World Bart Yasso) is that 10 800’s with limited recovery (200 meters in 2 minutes) yields a good predictor to marathon time.  Some will add 10 minutes.  So my Lincoln Marathon target is 3.35 + 10 minutes or 3.45 hours.
  • Tuesday night track group.  Not much with this group but did munch on a Wendy’s frosty – ah the joy of protein ;-).  Ran about 600 meters with them, 200 meters during Annaliese’s soccer practice and walked .6 miles barefoot with Heidi to cap a 8.5 mile day.

Wednesday, Day 88–  Two’fer Wednesday that proved much  tougher thought it would.  Swimming – 1,000 yards.  Back to back tough days will call for a little easing tomorrow and Friday.

  • Crossfit Endurance WOD – Part 1: Deadlift. 155 x 5, 175 x 5, 195 x 3, 205 x 3; Split jerk 95 x 3, 105 x 3, 115 x 1, 115 x 1, 125 x 1 fail/ 115 x ; 10 minute rest then Part 2: 5 rounds of ( hold breath 30 seconds, 15 pull ups, 15 push ups – to deck, 15 situps, 15 air squats). Subtracting 30 seconds of breath hold would net 53.41 in time.
  • With 3 hours of rest took up the CF Endurance aerobic challenge.  swimming 1,000 total – 50 yd warm-up, then 3 x(50, 100, 200). 51, 1.56, 4.13, 56, 2.02, 4.24, 54, 2.04, 4.19. Rest approximate to interval time (shorten rest due to time constrain). Felt a bit tired 3.5 hours after the anaerobic/strength part of the day, that’s where streamlining comes in helpful 😉

Thursday, Day 89 –  Easy 2 mile bike ride to get Heidi out.  Burned out a bit after Tuesday/Wednesday.

Friday, Day 90 –  On Day 90, I paid a tribute to Tony from P90x with Ab Riper X and staying true to Crossfit 50 chest to deck pushups without break.  Was a good confirmation that my abs had not suffered through the situp and GHD centric Crossfit approach.  Could keep up the “big dogs” of Tony’s group.  Still a good workout, pre 10 race tomorrow.

Saturday, Day 91 – A final quiz.  Eagle 10k. Nice course starting 1st mile in town then Mopac trail. Kept steady 7.45 splits with pick up on final mile.  7.43,7.47, 7.36, 7.56, 7.54, 7.32, 57. 23.58 1st 5k, 23.59 2nd 5k

Next week taper before Lincoln Marathon!  Then the final exam for Spring.

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

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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Weekly stats
* Running – 21 miles
* Bike/spinning – 0 miles
* Swimming – .43 mile
* Rowing – 2.1 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my core felt like escaping and changing its address after the 1st!

Week 3 of Crossfit WOD’s + Triathlon Training – solid week of Crossfit WOD and ratcheting up the running miles.  This was a tough solid week of WOD’s I should say.  Got 4 in instead of 5, but the 4 were tough.  Needed a 15 minute cold soak on Friday to help recover the muscles, granted cold soaks just aren’t as appealing after 12 weeks of steady winter weather in Nebraska as in summer.  Cold soaks are wonderful to reduce inflammation and recover sore muscles.  The running miles were 10 short of my 30 week preference, yet they were quality miles so am happy with that.

Sunday, Day 15 – 6.5 mile icy run with my dog friends Heidi and Cash.  I should have brought the spikes.  Though the temperature was warm, there was still ice on the trail and heavy ice at intersections from snow melt the day before.

Monday, Day 16 – a short 1 mile run to get the dogs out and then 30-25-20-15-10-5 rep rounds of:
GHD sit-up, Back extension,Knees to elbow, 95 pound Stiff legged deadlift – in 30.42 minutes.  Talk about your ab workout.  The P90x Ab Riper was and still is one of my toughest and most challenging P90x workouts.  This one totally owns the Ab Riper.  Felt like curling up and quitting after the 3rd round.  Since I was at the YMCA felt like I should finish.  The Knees to Elbow are pure money on the ab rotation – you hang and then curl you knees all the way to your elbows.

Tuesday, Day 17 –  Mix WOD at lunch with Track Workout (late) and a person will feel totally fried!  Oh and to add to the joy the WOD  was a heavy punishment in “backsquats”.  Mike Livergard,  Crossfit Level 1 Certified Trainer and Bellevue Uni Athletic Trainer was awesome on the pointers (had the bar too high up my neck).  The workout was a simple 2 rep, 10 set rotation.  My breaking point was at 135 in terms of form (full squat with buns just about 10″ from ground).  CF warmup 15 x ( Lunge, Yoga Stretch, Pull Up, Push, 45lb Shoulder Press, 45lb Push Jerk, 1. Pu Kettle Bell).  CF WOD  Backsquats: 65-65-85-85-95-115-115-135-135-155 in 16:18.

So after a good day’s work and sharing with PMI Mid Nebraska, I was thinking of bailing on the Tuesday track workout with Laura Ceraolo.  Nah!  She had a tough Krav workout before which means she could easily kick my butt if I ditched. And though feeling slow and groggy, was a great 3 mile workout, 7 x 400 sprints with 98 second average.  Felt better on the fifth sprint and finally re-warming up!

Wednesday, Day 18 – Dreadmill @ the Y – say it ain’t so!  Yes and no whining about.  I hate treadmills but time allowed for a fast 3 mile run (25:45) and then the Crossfit WOD.   The WOD included Wall Balls (throw a ball up in the air 8 – 10 feet, catch it as you descend into a low squat and spring up) and L pull ups.  I could only do a knee up pull up – this little nasty exercise involves a pull up as you bring your legs into a L sit and popping up over the bar.  The WOD results: 50 Wall Ball (5kilo), 25 L Pull,40 Wall Ball (5k), 20 L Pull, 30 Wall Ball (5k), 15 L Pull, 20 Wall Ball (5k), 10 L Pull, 10 Wall Ball (5k), 5 L Pull in 20.41 minutes.  Heart rate stayed at a 160 to 175 range during the entire WOD.

Thursday, Day 19.  The Bellevue Crossfit WOD called for a 400 meter run, then 15 Cleans and Thrusters over 5 rounds.  My legs were fried after the WODs, track and tread mill so opted for rowing.   So it was 5 rounds (400M Row, 15 Cleans, 15 Thrusters) 65lb load in 39.45.  My load was 30lbs less than proscribed (rx’d in CF world).  Even then I was struggling, but each round / set was affirmation of a tough workout.  There was a pretty tough looking college student, Junior, hitting the same load – so felt better about it all.  Again as with the other 4 days, my pulse was in a steady 160 and above or anaerobic range.

Friday, Day 20– R.  E.  S.  T.  and COLD SOAK.  Then a 15 lap swim during Annaliese’s workout (of course she doubled that in her time allotted!).  Felt sore while swimming.  It is a truly recuperative aerobic activity.  Slower 500 warmup – 11:01 and 1:59 100 and 51 second 50.  Still the water felt oh so good on a sore body, even if getting lap by 8 year olds was humbling for the mind ;-).

Saturday, Day 21—  6.5 mile run with dogs at a decent 9:57 pace.  Still some slick spots.  Incorporated some “Pose” running techniques and will share more about what that means – the micro blog on it: a technique that involves a mid foot strike, pulling up on feet instead of push and keeping knees bent.