Posts Tagged ‘Burpees’

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

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I shared a catharsis in my post Tulsa Marathon recap a few weeks ago.  Since then I’ve ramped up my CrossFit intensity at home and the Y, am saving some valuable coin to return to the CrossFit Lincoln box and have picked up some swim, row and bike miles!  Fun way to end the year.

Five Week Stats 293-328

Week ending 11/14 11/21 11/28 12/5 12/12
Running 11 34 9 14 15
Walking / Hiking 0 3 0 0 0
Cycling/spinning 6 6 11 6 14
Swimming 0 .14 .75 0 0
Rowing 0 0 0 1.25 1.25
CrossFit WOD’s 3 1 2 3 3
Total miles, Time. Workouts (WODs), Highlights 22 miles 3:22 hrs
8 WODs
Taper Week
43 miles 6:58 hrs
8 WODs
Tulsa Marathon – 14 & 1/2 year PR!  4:07:49!
21 miles
3:03 hrs
7 WODs
Fran under 7 minutes and best post marathon feeling!
21 miles 3:26
9WODs
20 miler – Holiday Run 5k – 23:55 with Heidi.  Pretty good for the course
30 miles, 4:32
10 WODs
Final outdoor track workout for a while – 56 deg in Dec!

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

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!

4 Weekly stats

Week ending 5/29 6/5 6/12 6/19
Running 11 14 11 12
Walking 1 4 1
Cycling/spinning 11.5 1.5 19 23
Swimming 1 .17 .5
Rowing 1 .5
CrossFit WOD’s 3 0 0 2
Total miles 25 miles 23.5 31.5 36

4 weeks of racing and catching up on logs!  Details are below.  Here are three lessons I think I’ve learned well over the last four weeks that included a 5 mile race (better than last year), 10k race (2 minutes slower than last year), 1 Sprint Triathlon (impromptu change due to weather), 1 Duathlon (impromptu change due to weather), 750 meter open water swim and 5k race.

  • Bucko, mucho, “lotof” racing is fun, but can leave rest of the week at risk.  Still this year was unusual with the Hy-Vee triathlon moved up 2 weeks and Cornhusker State Games moved up a move for Special Olympics (very worthy cause and reason).  6 races in 4 weeks can be a bit of a mental drain.
  • My happy place for CrossFit is 3 WOD’s per week.
  • Still debating the full embrace of CrossFit Endurance.  I agree wholly with the 4 day running, cross training and when you do train, train hard!  I may not be at the point though to pull off the intensity week-end and week out.  I do think I need to ramp up mileage just a bit and carefully manage distribution of “aerobic” miles – across swim/run/bike.  Also am sowing long runs back into the equation.

Sunday, Day 120 (5/23) – Bike ride on Specialized Hybrid – 11.5 miles holding around 12 mph.  Seat mount broke so last 3 miles were off saddle, sort of.

Monday, Day 121 (5/24) – East High Track – baseline mile.  1/2 mile warm up and then a 6.43 mile.  Gunned first 400 too fast – 81 seconds.  Felt good though.  6 seconds faster than April’s baseline mile.  Right after Rachael’s Lincoln Jets track and in between Joshua’s Jr. Salt Dog’s game – life as a busy parent – squeeze those workouts when you can!

Tuesday, Day 122 (5/25) –  Timed mile swim at the YMCA – 41.01 for the mile.  OK, getting slightly faster – miles last year were in the 44 to 46 minute range.  Would like to get to 36 minutes in practice this year.

Wednesday,  Day 123 (5/26)–  CrossFit morning – rowing, Shoulder WOD from 5/25) and 400 Meter Walking Lunge.  The walking lunge blasted my glutes for a good 4 days =]!  Then a little barefoot running with Heidi and .62 miles @ Doris Bair before Annaliese’s softball game (gee busy parent gig again, but worth it!)  CrossFit Lincoln WOD Part 1: from Tuesday – wu – 400 m row, 25 situps, 10 samson stretch, 10 rock climb, 10 walking lunge, 20 squats, 10 kb 1 pu, Shoulder Press 10 wu 65lb then (1 – 75, 1 85, 1 95, 1-100, 1 -105): 1,110 total, Push Press (3 -75,3-85,3-95,3-105,3-115 — 1,275 total) and Split Jerk (5-75,5-85,5-105,5-115,5-125 – 1,925 total ). 4,310 lbs total load. Part 2: Wed WOD – 400 meter walking lunge in 14.42 (that was tougher than I’d thought it be, great Pikes Peak trainer).

Thursday, Day 124 (5/27) –  Two’fer Thursday

  • CrossFit WOD – warmup 400 mt row, 20 situp, 20 squat, 10 shoulder pass through, 10 pull up. Cashin 2 rds of 5 ring pull up, 10 jump muscle up, 10 ring dip, 5 chinup chest to bar. 50 pushups. Then main event AMRAP in 20 min of 15 ghd/ reg sirup, 30 jump rope su, 15 back extension. 9 rds + 30 jump rope and 9 ghd sirups. So total was 144 sit-up / ghd, 210 jump rope and 135 back ext . Still stinging a bit from walking lunge yesterday.
  • 4 miles of hills @ Pioneer’s Park – temp’s were rising and quads/ glutes were rebelling!  Slower upper 10 minute pace and crawl!

Friday, Day 125  (5/28) –  Rest

Saturday, Day 126  (5/29) – Two’fer Saturday

  • Run – 4.1 with dogs and a little extra walking with Heidi, .6
  • CrossFit “WOD” – Linda.  The key lesson learned, no Olympic lifting within 3 days of race!  Ego got ahead of strength and punch through some nice weight loads.  That felt good – but downside was weaken state going into Boystown race on Memorial Day.  CrossFit Lincoln #WOD Linda (10,9,8,7,6,5,4,3,2,1). 175 deadlift (185 on 1st 5) 9,625lbs , 145 bench (155 on 1st 5) 7,975lb, 95 clean – 5,225. 41.07 time (17.52 longer). 22,825 total – 7,700lbs more. Compared to 2/18 after Spinning. 10,9,8,7,6,5,4,3,2,1 – 23:15 but lighter load (15,125lbs total): 115 bench, 65 clean & 95 deadlift.

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Sunday, Day 127 (5/30) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 128 (5/31) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 129 (6/1) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 130 (6/2)– Rest

Thursday, Day 131 (6/3) –  Rest

Friday, Day 132  (6/4) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 133  (6/5) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23 th!

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Sunday, Day 134 (6/6) – Exercise bike at the Cooper Y – kids were swimming and had a 1/2 hour.  Leg’s feeling ok, but not great.  Glutes still sore.  5.75 miles in 30 minutes.

Monday, Day 135 (6/7) – Boystown 5 mile – 40.27.  Another comparison to 2009 training – finished 42 seconds faster than last year. A bit of hammy tweak at 3.5 mi. 7.36, 7.44, 8.08, 8.48, 7.57.   After the race 2.6 miles of walking at Henry Doorly Zoo for a birthday celebration for Annaliese.

Tuesday, Day 136 (6/8) –  Walking/ hobbling with Heidi.  Right hamstring, left glute/ groin were very sore.

Wednesday,  Day 137 (6/9)– Rest

Thursday, Day 138 (6/10) –  Rest

Friday, Day 139 (6/11) – 2 mile easy run, needed to test legs to see if Havelock still a go.

Saturday, Day 140  (6/12) –  Havelock 10k – only race in 2010 that was slower than year previous, rats!   Hamstrings and glutes sore / stiff until mile 4. Seemed like I was stuck in 3rd gear until 4.5 then was able to hit race pace from then on it. 8.04, 8.08, 9.13 (up “the hill”), 8.16, 8.40, 7.54, 1.38. Bob’s Tavern team did great – Juan was under 50, Sherri and Andi ran strong 50’s and Anelle snagged her 1st 10k in the 60’s!!! PJ rocked the 3k and got 23th!

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Sunday, Day 141  (6/13) – Hy-Vee Oly turned into Sprint Triathlon!  1.39 for the 400 meter swim, 20k bike and 5k run.  was a dark and storming morning. Olympic Triathlon was cut to an impromptu spring – 400mtr swim (13 minutes), 20k bike (48 minutes) and 5k run (27 minutes in severe downpour). Swim was ok, bike was fun as the cold front moved in and 5k run was treasure of thunder, lightening, tiny bit of hail and 2 inches of rain. 15.2 mph on bike – not what I had hoped for in terms of decent bike – wind was rough for the later waves. Think I’ll hit what I’ll need next week @ Cornhusker State Games

Monday, Day 142 (6/14) – CFE WOD Danny.  AMRAP 30 20″ box jump, 20 push press at 65, 30 pull ups w band. 2 RSS plus box and push press.  Good seeing Phil and lunch gang at CF Lincoln.

Tuesday, Day 143 (6/15) –  4 miles running – Crossfit Endurance Aerobic WOD from 6/14 – 12 x 1 minute on and 30 seconds off – made it 2+ miles. 6.25 to 6.45 pace for the 1 minute pickup. Walk / jog on the recovery

Wednesday,  Day 144 (6/16)–  10.6 miles cycling – with Rachael to soccer (about 9mph) than to Mahoney and back (13 mph) and home (9 mph)

Thursday, Day 145 (6/17) –  Rest

Friday, Day 146 (6/18) – 2.1 miles running -with Heidi and Cash – a little later in the morning, was reaching up to 90 degrees.  Wanted to loosen legs up before weekend of racing!

Saturday, Day 147  (6/19) –  Two’fer race day!  Times slightly off last year.  Bronze in open water swim and 5k run.  Weather was as hot as last year’s games (held in July) but much more humid on the run (kicked my buns!).  Swim 750 meter open water – 21.07 – at Holmes Lake and 5k run CSG Footstock 5k. 7.46 pace. Splits 7.23, 8.10, 7.54, 40 final .11. Bronze in age group. About 46 secs slower than last year. Next up triathlon in the morning (hope the storms break before 6am! — sadly they didn’t so the triathlon became a duathlon)

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Sunday, Day 134 (6/6) – 1 mile walking w/ some lunges.  Active recovery day.

Monday, Day 135 (6/7) – A bit of three workouts – one testing a real road bike!

  • CrossFit Lincoln – warm up: 400 mtr row, 10 kte, 10 walking lunge with 10lb overhead, 10 samson stretch, 10 x 45lb s.press, 10 45lb push press. Cash in – 3 x 1 minute wall sit, 30 sec rest. Main – split jerk max – 7 x 1 rep (65, 85, 95, 105, 115, 120, 125, 130), Cash out 4 x 50 meter sprints. Still not at full sprint form so more of a jog on 50’s
  • 1 mile walk with Heidi
  • 1.5 mile bike test on at Bike Rack.

Tuesday, Day 136 (6/8) –  Warmup: 10 push ups, 10 KTE, Samson Stretch, Quad Stretch, 400 Meter Row. Buy-in:Tabata mashup: 8 rounds alternating between exercises 20 seconds of work 10 seconds of rest of: L-holds & Pushups (55)  #WOD:  For time: 13.10 – Run 800 meters, 30 back extensions, 30 ghd sit-ups, 30 back extensions, 30 knees to elbows, 30 back extensions, 30 abmat sit-ups.  Cash-out: 10 Burpee pull-ups.  Ran a bit more at home with Heidi for an even mile.

Wednesday,  Day 137 (6/9)– Swim and Bike – 300 yard swim at Uni over break and little over 11 miles bike riding on new Trek!  Held 14.5 mph on new Trek looping around Mahoney, much smoother ride but clip shoes still take some practice (always fun to fall).

Thursday, Day 138 (6/10) –  5k run with dogs to Mahoney (31 minutes) with 50 squat warm up before, then 3 x 2 minute trials – 51 push ups in 2 min, 25 strict pull/chin ups and 71 walking lunges after.

Friday, Day 139 (6/11) – 7.66 Bike – 1.6 with Heidi and then loops around Mahoney – a little slower 11.7 mph.

Saturday, Day 140  (6/18) –  Easy 5k miles with dogs – loosen the legs before Hy-Vee Triathlon. 30 minutes

Weekly stats – total miles 35,  total time – 5.5 hours
* Running – 23.16 miles
* Walking – .6 miles
* Bike/spinning – 10.1 miles
* Swimming – 0 miles
* Rowing – .62 miles
* Crossfit – WOD (workout of the day) – 3

Sunday, Day 78 – Two’fer Sunday.

  • Nice 4 mile plus recovery run with Heidi and Cash. 4.16 miles in a little over 36 minutes (8.59 pace).
  • Crossfit Lincoln team WOD – 1st one. This was a mix of 250 meter run, slam ball (20lbs) wall balls (14lbs) and sad attempts at double-unders. Made it 3 + rounds (no run on the final before we were mercifully cut short of 20 minutes. Boys versus Girls and we got our buns kicked. Contributed 61 slam balls, 48 wall balls, 3 x 250 run (really should have started with that) and 11 double-unders (60 total jump rope. Fun, competitive workout!

Monday, Day 79 – Two’fer Monday.

  • Crossfit Elizabeth – 21, 15, 9 reps of Cleans and Ring Dips. Not rx’d – modified clean – 65lbs. Time – 9.11. A little sore from the late afternoon team WOD yesterday. Warm up and cash in of 10 push, 10 pull, 10 sit, 10 inch worm, 5 sets of 3 handstand push ups and cash out of 1 minute row – 1 minute jump rope (with some double under)- 78 total jump rope.
  • Track run during Rachael’s Lincoln Jet’s practice. Decided to crank a 5k. 7.48, 8.04, 7.59, .51 splits for a 24.46 5k.  Beautiful night. Recovery on the infield, barefoot.

Tuesday, Day 80 –  Two’fer Track Tuesday.  6 miles.

  • Big Dogs Track workout – they were blazing at sub 6 minute repeats.  Me.  Not so much. 1.25 warm 2 repeat miles 7.11 and and 7.26. Legs feeling it after 5k last night and CrossFit WOD’s, but not a the point of injury.  Just a good sort of soreness.
  • Tuesday night track group.   Began with a .6 mile barefoot walk with Heidi (good for toughening up feet).   Then a nice warm and windy night for a run. 6 x 200’s. 38, 40, 36, 37, 40, 41 and 200 barefoot on grass. Great group with Andi, Anelle, Joy, Juan and Sherri!

Wednesday, Day 81–  Rest – the first full rest day since March 11.

Thursday, Day 82 –  Rest – the first 2 day rest since October of 2009.  It felt good and done with a eye toward Saturday’s 10k race.  Would rather had an active rest in the pool, but work demands dictated otherwise.

Friday, Day 83 –  10+ miles of a bike ride (commute), 3 miles running: 1.75 miles running during the Crossfit WOD and 1.25 with dog friends Heidi and Cash, and Crossfit Lincoln WOD.  The WOD included a warmup 10 inchworm pushups, Samson stretch, 2 x (15 chin, 10 burpees, 10 kettle bell swing – 25.8 lb, 20 walking lunge, 10 knee to elbow). Then Main Event of 400 run and back ext ( 7 x 400 & 83 back ext). Cash out of 2 x 30 sec kettle bell 1 arm snatch 18lb, left/right). Good pre race the next day routine.  Yikes!  Hope this wasn’t cramming before Saturday’s 10k exam.

Saturday, Day 84 – Novartis 10k race at Holmes Lake in Lincoln.  Beautiful crisp Spring morning (good tech-shirt and gloves morning, 40’s for temp).  47.43 with 23.34 on front 5k and 24.09 on back 5k.  Mile splits 7.24, 7.38, 7.43, 8.03, 7.48, 7.49, 1.29 for 6.24 total.  Fastest 10k since 1998.  Nice progress toward a sub 44 minute 10k goal this – which would close in on a PR for me (42.49 from 1996 at a very fast and flat Omaha Corporate Cup Run, guess I was 14 years younger 😉 ).

Next week plan  “active rest days” – swimming on Wednesday and Friday.

Weekly stats – total miles 35+,  total time – 7 hours
* Running – 22.1 miles
* Walking – 0 miles
* Bike/spinning – 10.48 miles
* Swimming – 1.02 miles
* Rowing – 2.33 miles
* Crossfit – WOD (workout of the day) – 5.
A little bit of everything this week added up to a shade over 35 miles and 7 hours of training time.  As I’ve incorporated 1) varied triathlon training and 2) CrossFit — time and effort has replaced sheer miles.  Gone is the ubiquitous 40 miles a week running goal.  In its place is 7 total hours across all workout types.  If I voted American Idol style for the strongest workout type – the winner is the Crossfit WOD this week.  Got 5 of those in.
The pay off is in making the day’s schedule flexible – for example on Saturday was planning on another 16-17 mile moderate paced run (no more LSD’s- long slow distance – for me)!  Opportunity arose to split that into a run then bike thanks to workout friend Tony.  So the morning turned into 7 miles of a good paced run (8:55 pace) and 10.5 mile bike with Tony and Chinda.  A little over 2 hours for total.  An additional benefit is feeling fresh all day to help coach and cheer on the kids in their soccer games.   A downside of the long run day is the slow motion feeling, desire for an extra nap and DOMS (delayed onset muscle soreness).  I have not really felt that in 2010.   So something must be working, right?

Sunday, Day 71 –  4.1 mile recovery run with dogs (10 minute + pace) then Crossfit WOD #1 of the week – Crossfit WOD Dumbbell Clean and Jerk / Pull Up reverse rotation for time: 18:28. 30lbs (60 total).  The reverse rotation means 10 reps with one exercise and 1 for the other than down/up the chain — see below:

10 Dumbbell Clean & Jerks 1 pull-up 9 Dumbbell Clean & Jerks 2 pull-ups 8 Dumbbell Clean & Jerks 3 pull-ups 7 Dumbbell Clean & Jerks 4 pull-ups 6 Dumbbell Clean & Jerks 5 pull-ups 5 Dumbbell Clean & Jerks 6 pull-ups 4 Dumbbell Clean & Jerks 7 pull-ups 3 Dumbbell Clean & Jerks 8 pull-ups 2 Dumbbell Clean & Jerks 9 pull-ups 1 Dumbbell Clean & Jerks 10 pull-ups

Monday, Day 72 – Crossfit Endurance WOD.  Jump Rope 6 mins (201 total), mixing in variables of standard, single foot, running. 3 wall walks, 2 bridges (30 sec) 5 Rounds, Not For Time. Body Weight Bench Press Max Reps (145lbs ok 25lbs below but getting better) 7, 6, 6, 5, 4 – 28 total.  Inverted Row Max Reps, 10 each rd – 50 total.

Memorial Stadium

Lincoln Marathon Finish

An added bonus – today I received confirmation that the Lincoln Marathon on May 2nd will indeed finish in one of the most revered places in all of college football – Memorial Stadium, home of the Huskers!

Tuesday, Day 73 –  Two’fer Tuesday workout day!

  • Crossfit Lincoln orientation number 3 with Tyler.  Warm up with rowing and stretching.  Push press, shoulder press and push jerk. Situps, rowing and pushups for warm. Then 4 rounds in 7 min of 7 push press- 45lb, 7 box jump and 7 pull up – band and kipping.
  • Found the “Big Dog’s of Lincoln Track Group” today.  Jeremy (CF trainer at CF Lincoln) tipped me off to the group that meets at 11:45am every Tuesday.  Unable to make our Tuesday night workout due to what turned out to be a fantastic family night at the Harlem Globetrotters, I gladly jumped in.  Now I need to clarify I did my workout while they were doing theirs.  This week I’ll try the “big dog” work and our Tuesday night track group.  My workout – 8 Repeat 600’s w 200 recovery (3 min AV rec) 2.21, 2.33, 2.29, 2.28, 2.27, 2.35, 2.44, 2.47). 20 push ups, 20 leg kicks, 10 scissor mixed in. Elite group there. 1200 warm and 400 cool.

Wednesday, Day 74–  The pool and sore muscles beckon me!  Crossfit endurance workout 5 x. Chose swimming. 200’s. 4.13, 4.10. 4.09, 4.08, 4.06 splits

Thursday, Day 75–  Two’fer Thursday workout!

  • First, the final Crossfit Lincoln Orientation.  Almost 3k total of rowing (including warm up).  Jeremy led the final orientation!  Focus was on rowing, kipping pull ups, wall balls, squats, burpees. Then a 10 minute ARMAP (as many reps as possible) for 250 m rowing, 15 wall balls (10lb), 10 pull ups (needed a band). Got 3 rounds plus rowing & 2 extra wall ball.  Cranked this out with National Guard& UNL student Katie who smoked me on the pull ups (well the whole thing)!
  • Second, 6 miles of running from the CF Lincoln WOD (5k run plus a mile) and CF Endurance website.  It was perfect running weather over lunch! 18.11 1st 2 miles 17.37 2nd 2 miles (36 total).  Ran with my dogs – starting to warm up so need to trim their miles down.  Next!  2 mile run 1 up hill, 1 down, split in quarters (4 repeats) with 14lb weighted vest.  I didn’t have a full mile hill nearby so ran the quarter up my street. 7% grade. 14lb vest. Let the dogs soak in water and cranked alone over lunch. Good 6 miles overall. 24 minutes total.

Friday, Day 76 –  Rolled with the CF Endurance workout – 500 yard swimming time trail.  Just nudged under 10 minutes in 9:58!  Great workout – done in 12 minutes total (100 yard cool down).

Saturday, Day 77 – Three’fer Saturday – Run, Bike and a little CF Endurance Strength Recovery :-).

  • Early morning began with a nice easy 1.25 to warm up, 10.20, said hello to YMCA running gang, then 6 at 8.52 pace. With my constant running buddy, dog Heidi.  She enjoyed a 1 mile sprint along the Dietrich trail, looping back about every 200 yards to make sure I was ok.
  • Then the bike.   Met Tony and Chinda on Mopac for a trail ride. Forgot what’s warm for a run gets chilly on bike.  Brrrr.  Still a nice ride even with frosty toes and fingers.  Was also great to see Laura (Tony’s wife) out on the trail running again!  She had a nasty IT band bout from late March to early April.  Just a bit under an hour for this ride.
  • After the bike scooted out to Joshua’s soccer game for the Ice, which they won 5 to 0. I get to be the assistant coach – important and fun role.  In the afternoon I debated whether to call it a day.  Somehow the goal of 5 Crossfit WOD’s was wrapped in my mind – so hit a final strength session.  3 rds of 8 bench (135), 15 ghd back extensions, 15 25lb dumbbell swings, 15 elevated ab chair.

A good week overall.  With 3 weeks to the Lincoln Marathon, I’ll begin tapering and easing up.  Next up 10k race on Saturday, another one the week following and some quality mix up in between.

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.

Weekly stats

* Running – 28.5 miles
* Bike/spinning – 0 miles
* Swimming – 1.01 mile
* Rowing – 1.86 miles
* Crossfit – WOD – 5 total with these “tagable” exercises – Deadlifts/Pull Ups, Thrusters/Rowing,  Bench/Squat/Dips, Medicine Ball Cleans/OH Squats, Burpees.
* P90x – none.

Week 1 of Crossfit WOD’s + Triathlon Training carries on the Weekly Report vibe of the P90x journey.  It allows for another 13 week cycle before the Lincoln Marathon.  26 weeks of building significant core and overall body strength to a body that needs it!

Crossfit

Go to Crossfit

This week of Crossfit, mixed in with 2 intense running sessions (with 2 moderate runs) has been a killer!  It took me about 30 days to get a comfort zone with P90x – even though the workouts flipped a bit on upper body, I was ok with it.  This week has blasted my legs, back, gluts more than any point of my lift.  If I were wiser, I would take a week off from running to let my legs recover.  Instead I back the runs down to 4 days.  Any worry of missing out from pure ab exercises vanished with a special whole body form of situp – the GHDs.  The whole body movements are just as advertised – Crossfit pushes you beyond the staged movements of P90x.  I recommend finding a certified trainer.  Fortunately, I’ve been able to find 2 fantastic ones at Bellevue University (thank you Mike and Mel!) and am getting great support from T.J. at the YMCA!   The squat is the best overall weight training exercise and that movement extends to about 8 others.

Oh, before I dive into the weekly log, here’s my big discovery.  Like the majority of runners, my calves and lower part of hamstrings/quads are developed.  The upper quad, sartorius (little muscle that tortured me in the fall and led to this nonsense), gluts, hamstring and hip flexors are WEAK!  Those are the muscles that are the most sore after a marathon – go figure.

Sunday, Day 1 – Ran 7.75 miles with Laura, feeling ever so groggy after an all-nite sleep over that YMCA for swim team, and then 185lb deadlifts (15, 12, 9, 6, 3), 150 pull ups  (50,40,30, 20, 10).  Whoa – this was a major wake up call.  Pulls were pretty good but had to add 50-80 lbs on machine to get the rep count up.   Hadn’t done deadlifts in years, but felt oddly good.

Monday, Day 2 – Running rest day and first full workout with Mike Livergood’s supervision.  Rowing 500 meters & 5 Thrusters x 5 95, 65, 65, 65 65.  I would pay dearly for those thrusters – a variant of a squat with a shoulder press.  It would take 2 days for legs to recovery.  Rowing was nice – thoroughly enjoyed the C2 machine.  Mike barked out good orders and affirmation “your squat sucks” to me!  I liked it.

Tuesday, Day 3 –   Orientation with Mike and Mel.  Need to work on my quad/hip flexibility and get straight and low on squat.  My fear was seeing my knees pop out into the air.  They didn’t.   Mel recommended going light for 2-3 week to get used to it – advice I’ll gladly heed.  At night it was track time.  A few peeps couldn’t make it so Laura and glided through next to some UNL track stars, high school runners and just random fast people.  In the ‘speed kills’ mood we focused on short distance.  Total of 4 miles. 3600 sprints, 2800 wu, recovery 200 – 42, 400 -1.43, 600 – 2.35, 400 – 1.43, 200 – 44, 10 burpees, 400 – 1.47, 600- 239 – 400-1.42, 200- 47, 200 – 41!

Wednesday, Day 4 – Crossfit “warm up”.   This qualifies as about 1/2 of  P90x workout on its own,  A series of 200 sprints and then push up, dip, pull up, situp fun! Here’s the ticker tape.  WU – x 2: (200 run, Air Squat, Snatch, 10 pull, 10 push, 10 dips, 10 GHD Situp ).  10 Overhead Squat ( bar only (45lb)), 10 snatch (bar only) 95lb bench x 10; 115 bench x 8.   All of this in 22 minutes (the unique feature of Crossfit is doing all this anaerobic activity for time). Swam a 750 at night – felt great to move in water.

Thursday, Day 5-  Slept in today, cause I was tired (deep thoughts here baby). My quads and hips are threatening to secede from the Union!  Started the afternoon workout with a nice 9:30 mile tempo run with dogs (cold out again, but hey 6 more weeks of winter, right).  Also the 4th WOD this week.  3 x Clean & Jerk (10 reps @ 75) and 30 GHD situps (on highest plank at the Y), .25 WU on Elip.).  Can’t say I felt like I had 100% perfect form on the Jerk leg split.  Still a kick in the buns!

Friday, Day 6 – Crossfit WOD . 3 x ( 21 Pushups (chest to floor), 65lb overhead squats, 7kilo medicine ball 15lb ): 9.58 for time. I studied the medicine ball videos at Crossfit.com to make sure I was nailing the form.  Wonderful resource there in terms of explanation – maybe not the high production value of Beachbody, very beneficial and real!.  Good to swim after to loosen up after again.  21 laps in.  10:48 500 WU, 3 X 100’S w/ recovery – 1:52, 1:57, 1:51 & a 50 @ 52.

Saturday, Day 7 – Ran 13 miles with YMCA Gang!  Yes.  Crisp morning – around 8 – 12 degrees (call it “fresh”).  OK pace, around 10:30.  Felt strong overall but my quads, hips and glutes were singing unhappy songs to me at the end.   Lots of box moving in the basement to make way for the beginnings of finishing it off.  Felt happy to survive 5 WOD’s and keep up 2 legs of the Tri table (no spinning this week).  I can see a difference in overall body strength and am eager to see the improvements.

Let’s see what Week 2 of WOD’s bring!

Weekly stats
* Running – 22.4 miles
* Bike/spinning – 12 miles
* Swimming – 1 mile
* Crossfit – WOD – Burpees w/ Pull and Double Downers/Back Extensions
* P90x – Chest and Back, Shoulders and Arms, Ab RiperX

p90xday90

The after shot.

All shuddering aside, here’s the “graduation pic” taken after this morning’s run —

Week 13 is a short, recovery week for P90x. A couple of Core Synergies, Yoga, Kenpo and you’re done! I adjusted a bit and picked up some of the core rotation (chest / back and shoulders /arms) and began my next venture with Crossfit. If P90x is a tough undergrad degree – Crossfit is the killer grad degree. I’m grateful for P90x – don’t think I would fare well going direct to Crossfit. But now that I’m there I can see the continuation of muscle confusion on a whole body way. I’ll scribe more on the contrast / comparisons in the following weeks. They both provide a big kick in the fitness buns!

Sunday, Day 85 – Recovered from the 18 mile run with a shade over 4 mile run for the Lincoln Track Club renewal run and dinner. Great to see so many long time friends! Got to catch up with running buds from the 90’s – Bob Reed and B. J. Spring. Wonderful to see how the sport of running continues to grow by leaps and bounds!

Monday, Day 86 – A short indoor recumbent bike ride at the Y (5 miles) and some Chest – Back. I deviated from the final week routine and wanted to hit the “core” again. Was fun to top 200 total pushups and 70 pull ups (still need the machine of chair to do all pull ups).   But a rush to see the improvement!

Tuesday, Day 87 – Shoulder and Arms at Bellevue University and I studied the “bu.crossfit.blogger.com” a bit more along with the printouts from Mr. Ripped Bellevue U – Mike Livergood.  This crossfit looks insane. That just happens to match my personality!  Inspired by another discovery, indoor running at the UNL indoor track at Devaney Sports Center, I cranked through 10 x 800’s (Yasso’s 800’s).  I’ve cranked my share of 800’s but it’s been since 1996 that I tried the full Yasso.  After reading his book – it’s true that the 9th and 10th one test you the most.  Averaged 4:02 – slowest was 4:07, fastest was 3:52 – good consistency.  Was a rush just to run without worrying about ice!

Wednesday, Day 88 – A bit of rest day – worked core at the Y using the Ab RiperX routine – whole body was sore from Mon/Tues P90x farewell routine.  Incorporated light medicine ball on Mason Twist!

Thursday, Day 89-  First Crossfit routine – 100 Burpees.  These combine the torture of push ups and pull ups with the intensity of plyo routine.  Got 100 Burpees with 45 pull ups in 23 minutes.  Wow. Talking about spiking heart rate – was in the 160 range.  By comparison I rarely got much above 125 with P90x Plyo.

Friday, Day 90 – P90x graduation day.  And I celebrated with my second Workout Of the Day (WOD) from crossfit.  It was a fun mix of 50 jump rope (did singles not double downer) and 50 back extensions.  At best I got 30 jumps in and would rest.  You repeat that set 3 times.  Got it all done in 12 minutes plus change and was trembling.   At night swam a 1,000 and got some good reinforcement and coaching from ubber  triathlete phenom Eric Shanks (also coach for the Y dolphins).  My shoulder and leg rotation is much better but need to relax hands going in.  Was nice to swim in 1:44 range on repeat 100’s — of course having my 10 year old son Joshua pass me on kick board was a good humbling moment 😉

Saturday, Day 91 – Ran 6 miles with dogs – we’ll go a little longer tomorrow.  Made the decision to forgo an earlier run as the rain cascaded down.

Back next week with either Week 1 of CF WOD or something snappy like that.