Posts Tagged ‘P90X Ab RiperX’

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.

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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.

Weekly stats

* Running – 10 miles
* Bike/spinning – 2 miles
* Swimming – .24 mile
* Rowing – 0 miles
* Crossfit – WOD (workout of the day)  – 5 total again with these “tagable” exercises – Handstand Pushups/ Pushups/Dips, Thrusters,  Box Jumps/400 sprints/ wall medicine ball throws,  front squats / pull ups,  push jerks

Week 2 of Crossfit WOD’s + Triathlon Training – heavy on the Crossfit WOD’s and light on the triathlon disciplines.  I would usually be nervous over such a lite triathlon week, but in timing the WOD’s and feeling their intensity, I’m not as concerned.  Plus my Saturday long run was ditched in favor of Joshua and Annaliese’s swim meet (they did great!) and a nice run on Sunday.

My hips, quads and glutes are slowly adapting to the Crossfit whole body rigor.  The squat form has gone from atrocious to almost mediocre.  My flexiblity on the squat motion is better – I’ve needed to add some daily stretches and “air squats”, meaning no weights, to make sure the buns get close to the ground for the down movement.    My range of motion is much improved in the hip flexor and groin area since the October, Des Moines Marathon.   I’m hopeful this will pay dividends in the 2010 races!  Stepping outside the “runner” shell, it does feel better to have overall body / core strength.

Sunday, Day 8 – Rest Day – first overall rest day in quite a while.  And  I needed it after a tough week  of Crossfit capped by a solid 13 mile run on  Saturday.

Monday, Day 9 – picked the WOD from the Lincoln Crossfit blog.  A nice feature of Crossfit is its openness and ability to pick up great workouts across different affiliates.  I’m eager to check out the Lincoln one – they seem to full embrace the Crossfit Endurance approach.  The WOD involved 3 rounds of  handstand pushups, dips (I used a chair) and push ups to the floor.  I was glad for the P90x emphasis on push ups and dips!  Cranked out  18 Handstand pushups,  21 Push (w/ bar), 21 Dips (chair) for round 1, then 13 HPU, 15/15 Push/Dips and zero HPU, 9/9 Push/ Dips.  Great upper body workout.

Tuesday, Day 10 –  No track tonight at Devaney – rats!  Instead I soaked in the WOD at Bellevue University –  3 x (400, (Thrusters (65 x 10, 65 x 5) + (95 x 5)), 5 Muscle Ups / 30 Dips  Pull combo) in 18 minutes.  OK, after Monday’s push/dip adventure, my triceps and pecs were screaming.

Wednesday, Day 11 – WOD Wed- 5 x (30 box jumps, 400 meter run, 30 medicine ball wall throws).  Got this bad boy done in 35:15.   The plyometric workout from P90x is often referred too as one of the toughest (personally, it was Yoga!).  This Crossfit workout ramped my heart rate to 170 and totally owns the PlyoX (where I struggled to punch that heart rate over 130).

Thursday, Day 12-  Why, oh why, I asked myself was I foolish enough to do a 4th WOD, especially a front squat intensive one.  This jewel involved five rounds of squats and pull ups.  My pull ups soon converted in jump pull ups.  Ticker tape results: 5 x (12 squats + 21 pull up ) – 15:54

Friday, Day 13 – Perfect time to combine a run, WOD and swim.  Result: 2 mile running warm up, Push Jerk 65-85-105-95-95 w/ ab riper top five moves from P90x (125) + 30 knee/leg lifts exercises 12:44, then a cool down with a 500 yard swim – 10:33.

Saturday, Day 14 — 2 mile bike ride @ the Beatrice YMCA.  Rats, snap, growl!  The long run I had planned for the afternoon was abandoned.  But it was for a good cause – Joshua’s and Annaliese’s swim meet.  Winter weather delayed the start and it was a bit long in the tooth.  The kids notched some PR’s (Joshua in backstroke and Annaliese in backstroke and free).  Annaliese also qualified for the Midwest Regional Swim Meet in Minneapolis in March based on her 50 freestyle.  You go girl!  Hopefully she’ll notch more events and Joshua will gain a much deserved entry as well in two weeks.

Weekly stats

  • Running – 33.58  miles
  • Bike/spinning – 23.2  miles
  • Swimming – .57 miles
  • P90x – Week 10 workouts – Chest & Triceps, Back and Legs
  • Snow Shoveling –0 but more to come!
This was a miss and miss week for P90x as it took a back seat to ensuring I met some fun mileage goals (triathlon disciplines) for 2009.  So lots of running, a bit of cycling and 1,000 yards in the pool.  Result was 2 P90x upper body workouts and 2  Ab RiperX.  This brings up the, what if I miss a week?  My thought, just add that on the end (so your P90x is P97x).  It seems the majority of Beach Body enthusiasts run through at least 2 P90x rotations and then jump into Insanity, etc.  

Sunday, Day 64 – Rest Day – easy run to recover.

Monday, Day 65 –  Ran a shade under 6 in the ice.  Lost a YakTrax along the way.

Tuesday, Day 66 –  12 miles of running, 20+ of spinning and Chest and Triceps as well as Ab RiperX.  2 more days in 2009 for working out and yes, a fun day at the Y.  I’ve found myself taking the book to the Y more than hitting the vid’s of late.  And that’s ok!

Wednesday, Day 67 – 1,000 yard swim.  Was flat out tired after yesterday’s combo workout of 4 hours.

Thursday, Day 68 –  New Year’s Eve Day – 9+ mile run to notch 1,500 running miles in 2009 and 2,000+ total!

Friday, Day 69 (1/1/2001) –  Rest day – drove to GI with family to visiting an aunt-in-law in hospice.  Good day to spend with family and read.

Saturday, Day 70 – Braving the chill again – 5+ miles with Laura while Tony faithfully rode the bike.  Warmed up with KenpoX before the run.  Added weights to the routine.

Back at the end of Week 11 with 3 or 4, P90x workouts.

Weekly stats

  • Running – 25.89  miles
  • Bike/spinning – 63.0  miles
  • Swimming – 0
  • P90x – Week 7 workouts – core synergies
  • Snow Shoveling – 3 hours, 25 minutes, 7 rounds, (yes it’s legit).  Aerobic/Anaerobic equivalent of 20 miles.
Good week for the “core” part of P90x.  There’s four more weeks of the “extreme” part before a few “recovery days” and end of P90x, round 1.  All AbX workouts and the 3 traditional strength workouts are back this week.  I bypassed Plyo/Yoga and KenPo this week due to heavy running/spinning load (89 miles) and alternate KenPo/Plyo workout – Snow ShovelingX.  Yeah, snow shoveling can be great exercises, especially after 13 inches of snow over a 3 day period in the worst blizzard these parts have seen since the mid 1970’s.  Check out this reference from renowned distance runner and coach Dick Beardsley.

Sunday, Day 57 – Chest and Back.  The first workout returns and some improvement from Day 1 and Day 8.  All push ups were done with a push up bar (amazing to think I can now do over 250 push ups across the multiple types).   Pull ups were done on a chilly bar outside.  It was all fun though.  Ab RiperX is something I continue to look forward to and no longer dread.

Monday, Day 58 –  4.2 mile run at pretty good clip with my dog friends (Heidi and Cash) and 8 miles on the Precor bike during the kids’ swim team.  No Plyo today – felt the run/bike was sufficient.  Did work in some sprints on the bike.

Tuesday, Day 59 – Shoulders and Arms, nice return to this Phase 1 routine as well (did this following the book at Y).  Also AbRiper X.  9 miles of running (6 outside w/ dogs and 3 on the “dreadmill” at the YMCA) and 18.5 of spinning.  Great aerobic day.  Busy day of workouts!

Wednesday, Day 60 – Gee maybe I should get a day 60 picture – or how about Day 75?  Yoga day was spent spinning 18.2 miles and slipping through the rain ice of the leading edge of the blizzard for a mile with Heidi and Cash.

Thursday, Day 61 –  Back and Legs, following the book at the Y, 18.3 miles spinning (wow one of the toughest ones yet), Ab RiperX and 2.15 miles running at the onset of the blizzard.  Another good tough 20 mile day.  Plus Round #1 of the Shoveling brigade!  I wish the weather was a bit nicer, would make the workouts easier, but that’s not how it is and there’s a certain twisted joy in overcoming extreme obstacles!

Friday, Day 62 –  KenPoX is replaced by 3 more  rounds of ShovelingX.  All kidding aside, the pillar and core strength helped the shovel only enthusiast in me make it through today.  Plus 1.44 miles of running with the dogs during the peak of the blizzard (insane fun running against 30 – 40 mph winds and 3 foot drifts).

Saturday, Day 63 – 8 mile trail run with friends on the newly cleared MoPac.  Yes I live in a city that clears the bike trails before the residential streets and it’s a good thing!  3 more rounds of shoveling at home and helping others. Arms and obliques are sore but plenty of stretching to help!

Back at the end of Week 10!