CrossFit WOD’s Split Jerk 1 Rep Max and Karen

Whiteboard never lies, sort of the like the tribal council

Fun lunch time workout (WOD) at  CrossFitLincoln.  I picked up a couple, 1 focused on Olympic lifting skill (Split Jerk) the other a metcon (metabolic conditioning) called “Karen” which involves a 150 wall ball shots.

CFL trainer Cole provided a great tutorial and reminder on Split Jerk Form and practice:

• Shoulder Press with up position parallel with chest and bar behind head
• Push press practice
• Feet movement practice (split the legs at the hips – hence the name “split-jerk”
• Power push press
• Light load (45lbs)

My split jerk max is equal to push press max (135lbs) – over time the split jerk will eclipse that.  It’s a great whole body workout, not just shoulders.

Image by Amber Karnes via Flickr

Following that workout and with some unpredictability in terms of snow fall, decided to pick up metcon WOD I haven’t had a chance to do – so scaled Karen (aka 150 wall ball shots to 10′) down to 10lbs and pounced on it.  Legs were feeling ok after yesterday’s hills so figured, why not?.  Good workout and as I try it at 14 and 20lbs I know it will really bite.  Exercises like wall ball shots, double unders (jump rope), walking lunges (especially over 200 meters), box jumps along with the Olympic lifting skills do so much to improve overall triathlon and marathon performance.  It’s enjoyable doing them knowing the payoff ahead!

Here’s the WOD detail.

Split Jerk 1 Rep Max.  Warm up – 25 pushups, 25 situps, 10 strict pull ups, 10 shoulder pass throughs, 20 walking lunge w/ twist, 500 mtr row.  Split Jerk – great overview by Cole then 45lb (3 reps), 65, 85, 85, 95, 95 (2 reps); 105, 115, 115, 135 (1 rep), 95, 95 (5 reps).  Then CrossFit WOD Karen 50%, 150 wall ball shots (10lb) – 8:47, split into groups of 50 with 1 min. rest.

Related articles

• Wod 3/2/11 (718crossfit.com)
• Monday 101227 (crossfit.com)
• Wod 03/06/11 (718crossfit.com)
• 1 Year of CrossFit WOD’s and Triathlon Training (Week 48-52) (coachdavek.com)
• Life Is Not a 1-Rep Event (findingmytribe.wordpress.com)

Proof Positive of Training Change – from Aerobic Only to Aerobic + Strength + Anaerobic Burst

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

Week 22-26 of CrossFit WOD’s + Triathlon Training

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!

Week 12 of Crossfit WOD’s + Triathlon Training

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.

Week 11 of Crossfit WOD’s + Triathlon Training

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.

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.

Week 1 of Crossfit WOD’s + Triathlon Training

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!

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!