Posts Tagged ‘Rowing’

This is one of those New Year’s Day Planning – Retrospective Blog Posts – 2014.  It’s inspired in part by trying to bring together a few data sources: planners, paper scrapes, DailyMile extract (app used from 2010-12) and garmin connect (new tool used since 2013 since I got garmin and they got a good website now).  I’ve continued this blog to help me keep track of the different approaches to fitness I’ve foolishly or wisely pursued. On to that retrospective.  I’ve done a couple of them – last time was in 2011 for a year-end planning.    I’ve also tried to capture two post “big day” events following the:

First, a pic to those who love miles.

24k miles

24,000 miles over the last 22 years. Fun!

I tend to be on the low side of miles for a once to three times a year marathoner type; especially since 2010.  I’m right at 1,000 miles of running each year (1,020 in 2013 and 1450 to 1700 overall the last five years). Those running miles are 1/2 to 1/3  of most marathoners.

The reason for this lean mileage approach is increased reliance on strength training (CrossFit, Starting Strength, Metcon, Body Weight, Boxing, etc) and plenty of cross training.  Related, is the desire to keep healthy.  While not true of every runner, I do find an increase in injury and illness risk from unrelenting mileage.   I also have been able to keep at a happier weight in my mid 160lbs and avoid the “marathoner gut” weight level of 185lbs.

So in my late 40’s I’ve found that mix of exercise that works best – both in form and time.  Yours is likely different.  Just find that happy place and balance.

More on that balance, with other demands in life, it’s strangely consistent that I can crank out 5-7 hours a week of working out.  Sometimes it’s hit, miss or around or during kids’ event; while traveling, picking up what I can almost anywhere and anytime.

5 year time

5 year time – for some key exercises (swim, bike, run, row, strength)

Based on that measure, I hit a high water mark of 290 hours in 2013.  That translates into about 5 hours and 1/2 hours a week. Some weeks topped 10 hours, others were 2.  A strength training intensive week – lots of lifting – typically translates into less time.  During the 10-14 week prep for Pikes Peak, more time each week is on the menu.  I’ve found a benefit of much improved core, pillar, whole body strength in my 40’s – is much smoother adaptation.  So ramping up miles on bike or feet does not kick the snot out of me into to DOMs (delayed onset muscle soreness).  Attaining marathon times of 4 hours to 4:24 since 2010 has involved much less pain the following days than marathons from 4:33 to 4:55 from 2006-09.  Another benefit is there’s more to life than marathons – so all times from one mile to 1/2 marathon have improved.  As I look at my “athlinks” profile I’m actually much better suited for 5k, 10ks and 1/2 marathons.

The number of times I workout is helpful measure to. Bring all three together and a 3D picture of time, number and distance emerges!  It’s displayed in an Excel chart that shouts “way too much time on New Year’s Day after a Husker victory over Georgia (24-19) and time between other bowl games”. 😉

3 dimensions

3 dimensions

Now on to 2014!

Goals?

Keeping it simple.

  1. Run Lincoln Marathon well.  Hit Pikes Peak Marathon PR!
  2. Workout 6 hours a week.
  3. Snag at least 3 PRs across any event (run, bike, swim, strength) – could be a 5 mile run, 25 unbroken strict pull-ups, sub 32 50 meter swim.  Who knows?
  4. Run one ultra again (fun because I don’t care about time on those).
  5. Volunteer at 5 or more events.
  6. Learn and master 3 new skills (currently picking up boxing and kick-boxing which is fun beyond all belief; double unders and muscle ups still mock me!)
  7. Have fun!  Enjoy those I workout with and workout with those I enjoy!

What are you goals? I would like to know.

Finally here’s the detailed data – that way I can find it again when I torch a laptop! 🙂

detail

detail

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September and October have proven to be a nice fusion of Triathlon (primarily running) and CrossFit, much like late Summer races into early Fall.

Oh my we're too pretty not to be seen, fix your browser!

Get your freak on fast!

Have been solo on the CrossFit WOD’s.  Am missing my Lincoln CrossFit box greatly, but due to budget limitations, have to get the WOD’s done at home and the YMCA.  I am still seeing improvements on speed of repeat WOD’s (Fran, Murph, Angie, etc).  Have enjoyed getting creative for the Filthy Fifty and Kettle Bell combos – picked up a wimpy 3/4 pood but works nicely for me.  I tend to scale to 50 to 60%.  See http://library.crossfit.com/free/pdf/CFJ_Widman_CFStartupGuide1.pdf

I’ve been blessed to  notch two 14 year PR’s at a September 5 mile hilly run (Buffalo Run on Sept 12 – 38:31) and 15k October 17th run (Governor’s Cup 15k at 1:13:40).   I hope those events bode well for my Tulsa marathon. I also enjoyed my most effortless 20 mile training run since the mid 1990’s – on Oct 30th.   I was able to hold a steady 9:46 pace without gels and just with water.  The running results have been inspired by a great bunch of Freaky Fast runners – well over 15 people have come together off and on the last several months to challenge, encourage and motivate each other (the pic includes some of ’em)!

It has not all been cold skim milk and peanut butter cups though.  I’ve had far to much allergy junk since mid October with a nice lingering smoker’s cough.  Fortunately three bouts of stomach flu have not returned for round four.

Five week stats – Day 221- 256

Week ending 9/5 9/12 9/19 9/26 10/3
Running 30 23 8 20 24
Walking / Hiking 0 0 0 0 0
Cycling/spinning 17.5 14.5 5 2.25 2
Swimming .68 0 0 0 0
Rowing 0 0 0 0 0
CrossFit WOD’s 2 (7.57 Fran, 65#) 2 (bootcamp & 1/2 Angie) 1 0 3
Total miles, Time. Workouts (WODs), Highlights 48 miles 7:04 hrs
16 WODs
Fran under 8!
37.5 miles 6hrs
13WODs
Buffalo – 14 year PR – 38:31!
13 miles  1:59 hrs
8 WODs
Light week – recovery & stomach flu
22 miles 3:39 hrs
6 WODs
6 mile run w/ dogs on Friday
26 miles 5:09 hrs
13 WOD’s
Gettin’ the Cfit Grove Back

And Five Week Stats + Day 257 – 292

Week ending 10/10 10/17 10/24 1o/31 11/7
Running 22 25 18 35 25
Walking / Hiking 3 0 2 (scouts) 0 0
Cycling/spinning 2.55 9 0 6 0
Swimming .28 0 0 0 0
Rowing 0 0 0 0 3.11
CrossFit WOD’s 2 3 1 3 3 (7.58 Fran)
Total miles, Time. Workouts (WODs), Highlights 28 miles 5:35 hrs
15 WODs
Hike w/ Webelos @ Arbor Day Farm
34 miles 6:05 hrs
12WODs
Filthy Fifty (tough WOD) &
14 year PR at Governor’s Cup 1.13.40 (7:55 pace!)
20 miles 3:54 hrs
6 WODs
10 miler on Sat and surviving stomach flu rd 3 – yuck
41 miles 7:01
8 WODs
20 miler – 3:16 – held strong even  with seasonal cough/ allergies & Yasso 800’s
28 miles, 4:56
10 WODs
Triple Play Weekend:
Friday Murph, Saturday – 6 mile run and Sunday  –
Beer and Bagel Off road.  3.8 miles of trail fun on Sunday

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
* Running – 28.5 miles
* Walking – 2.75
* Bike/spinning – 23 miles
* Swimming – .14 mile
* Rowing – .5 kilometers
* Crossfit – WOD (workout of the day) – 4
A good mix this week of biking, running and Crossfit WOD’s with a little swimming and rowing.  Highlight was split long run on Saturday, splitting it 8 miles in morning during soccer games and 8 after we got home.  The result was the fastest long run since mid 1990’s.  Want to snag one more 17-18 miler, next weekend, before the Lincoln marathon.  I’m eager to run that and put the 23+ weeks of cross training to the test.  Other highlights were the track workout (pace mile with great group and 6.49 baseline mile) and Session 2 Crossfit orientation by Jeremy at Crossfit Lincoln!

Sunday, Day 64 –  2 miles of a slower jog (10 minute) pace by hotel in Roseville Minnesota.  Was feeling pretty wiped out after yesterday at the pool.  A bit more energy at Mall of America and walked 2.75 miles at a 17 minute mile pace – mixed in some wall sits.

Monday, Day 65 –  WOD – 1 mile run with dogs to let them run off some steam after the WOD!  Been a few days since they could get out. 4 rounds, 5 handstand push ups (HSPU) & 15 chair dips each round. 5 rounds of 5 thrusters/7 hang clean, 10 sumo deadlift 60lbs (30lb dumbbells) 1 mile run 8.45.

Tuesday, Day 66 –  15 mile day! 10 mile commuter bike (to office and Y) then Crossfit Endurance WOD – 5 rounds 15 pull/chin and 15 push ups. Used pull up machine at Y rather than jump or kipping. Pull,Chin, Wide Pull, Chin, Pull. Push up – chest to deck.  Another track session with a great group.  1 mile with dogs before then 1 mile with group, baseline mile  warmup and 2 mile cool down. Will be fun to watch us improve over the next several months. Andi, 8.25!, Anelle – 9:58!, David 6.49, Joy 7:58!, Juan 7:00!, Sherri 7.25!

Wednesday, Day 67 –  Another 15 mile day!  13 on bike (lost my keys though, argh!) commuting to office and 4 with Rachael to soccer.   Then Crossfit WOD Helen modified 3 rounds of 400 sprint, 12 pull ups and 21 kettle bell. Used a stone at Rachael’s soccer about 20lbs. Felt Scottish. Time 9.33

Thursday, Day 68–  Sluggish 2.1 mile morning jog with Heidi – 10+ minute pace.  Then, Crossfit Lincoln WOD – Squat coaching and Tabata. Great coaching by Jeremy on overview session #2! 500m row, 100 jump rope, 5 pull up, 25 walking lunges, 10 knees to elbows then about 45 squats for technique – OHS, air, front, against the wall. 8 round Tabata session – air squat and push ups. 9 on squat, 7 on push up – 87 total squat, 78 push ups.

Friday, Day 69 – Was planning a rest day but had a little time to swim – 250 yards, 55 second 50’s.  At the Fallbrook YMCA.

Saturday, Day 70 –  16.25 mile long run. 8.25 during soccer and 8 at home (6 w/ dogs). Windy (25 mph gusts), 40 in morning, 60’s in afternoon. 1st mile barefoot (felt good but cold and slow 11.10), 2 more easy miles then (10:15 average on 2-3) 8.50, 8.58, 9.10, 9.03, 9.28, 8.55, 8.52, 9.10, 9.08, 8.52, 8.55, 8.52, 8.40.  At 2 hours 12.75 miles. 1/2 marathon in 2.03.19.

Weekly stats
* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – .36 mile
* Rowing – .6 kilometers
* Crossfit – WOD (workout of the day) – 3 and 1/2 total
Some nice, high intensity running this week, some on the road workouts and my first visit to the Crossfit Lincoln affiliate!  8 milers on Sunday and Thursday were at a good clip – 9:30-9:40 pace.  A nice set of repeat 400’s on the track Tuesday with a healthy does of metabolic conditioning in between each repeat completed the running highlights.  Got a little swimming and rowing in as well.  Also been reading and researching about nutrition.  I’ll post more as a learn and find meaningful content.

Sunday, Day 57 –  8 mile run with the dogs!  Squeezed this run in between church and a later lunch.  Fun to roll out with some definite time pressure.  Right at 9:50 clip.

Monday, Day 58 – Crisp morning during Spring Break. 3.25 run mile while Rachael was riding her bike.  Then a little Tabata inspired swim session of 8 x 25 yard no breath repeats and 25 yard recovery lap.  2 minutes per lap total and no breath laps were in 19 to 22 second range.

Tuesday, Day 59 –  Coach Dave K – meet Lincoln Crossfit!  And what a great orientation workout.  Learned a ton (didn’t quite lift that amount ;-)!  May have to wait a few days for part two.   This first one focused on validating deadlift, sumo lift, medicine ball clean form.  Then a great workout.  1k rowing warm up, push ups, GHD situps and back, air squats. Then form instruction by Phil and a Tabata session – 6 rounds (20 sec on 10 sec off) of 95lb deadlifts, situps and 14lb wall ball. Score – 9 deadlifts, 10 situp, 7 wall ball (low score). Totals 61 total deadlifts, 66 situps, 54 wall ball.

To add more fun, PM session was our weekly track workout.  Anelle, Andi, Joy and Sherri! 8 x 400’s w/ 200 rest and mix of push ups, air squats, situps. 1.35, 1.39, 1.40, 1.31, 1.35, 1.37, 1.38, 1.41.  4.25 total miles.

Wednesday, Day 60 –  Crossfit WOD – following Lincoln.  Cash In- Tabata of dips (used assisted 40lbs @ Y) low score was 9, total 61. 18.22 for the main WOD. 5 rounds of bench, back squat, pull ups. Rd 1 155 bench x 3, 135 BS x 7, 12 pull, Rd 2-5 145 bench (6, 7, 6, 5), 135 BS (7,8,6, 7), Pull (11, 10, 10, 11, 12). Cash out – GHD BE’s – 60 seconds 24, 21, 24 – got them right, hammy’s were trembling.

Thursday, Day 61–  8.45 miles of running, with Heidi and Y gang at a 9.39 clip.  Slow 1.25 mile warm up (10 minute pace) then cruising speed at 9:20 for 5.9 and final 1.25 in 10.30.  Perfect morning.  Will repeat same run on Day 68 for 9 mile total

Friday, Day 62 – In Roseville MN, a traveling WOD over 28 minutes.  AM – 100 air squats, 2 minute wall sit. PM  – 100 pushups, 10 handstand pushups. 50 jump rope, 50 situps, 25 superman, 50 bicycles, 50, oblique extension (25/25) and 50 mason twist.

Saturday, Day 63 – 6.1 mile run from hotel in Roseville to Lake Johanna and back.  Nice day – upper 30’s.  Beautiful trail.  Kept a 9:40 pace again.  Want to keep this pace for 20 miler next Saturday and ratchet down Thursday run pace to 8:50.

Weekly stats
* Running – 21.35 miles
* Bike/spinning – 16 miles
* Swimming – 2.26 mile
* Rowing – 6.2 kilometers
* Crossfit – WOD (workout of the day)  – 4 total and my hips were a howling!

Solidly sore week of Crossfit WOD, running miles stuck at 20 but ramp up on swimming, rowing and biking!  Felt like Roger Craig of Nebraska and 49er fame, well not in legit athleticism but in terms of versatility – he was one of the first to run/catch for 1,000 yards in the NFL.  The weather and various sore parts of the body called for that same versatility.

As I am working through and adjusting to pain/recovery/strength impact of WOD.  In reading a lot of Crossfit’s founder Greg Glassman’s work, a recurring theme is this will take your body 4-8 weeks to adapt.  Many people use Crossfit as their only workout routine.  So am feeling OK, that my body says ouch!  Plus it’s in areas that are notoriously weak for runners, as shared previously, the hip flexors, glutes and quads.  I can see a positive impact though in the speed work  and hoping that  shows well in races just a few weeks ahead!

Sunday, Day 22 – 15 degrees and 30 MPH wind/ snow led to easy decision – go inside!  But no dreadmill for me.  Instead  opted for an adult life long of 2 miles – 70 laps.  Took just under an hour and 37 minutes but felt great.  Was recovered from the Crossfit WOD’s and really felt good and consistent.  Was a little giddy at the end.  And hungry.  One benefit of cross training is the ability to swap routines!

Monday, Day 23 – Had some time while Annaliese was at a birthday part.  In the south part of Lincoln and decided to stop in the Cooper Y and see how the kids were doing.  There I spied the only C2 rowing machine.  Forget the bike, couldn’t resist.  So began with 5k of rowing in 26 minutes and CF WOD in 8 minutes.  Of the WOD you say?  It was only 8 minutes but an intense one – 5 rounds mod of 4 hand stand pushups, 8 kettle  bells (substituted 35 lb dumbell for a 1 pood approximation) and 12 situps, plus 4 hspu

Tuesday, Day 24 –  7.75 of running (2 with dogs friends in the morning and 5.75 on the track) and a CF WOD over lunch – 500M rowing, 21-15-9 reps of overhead squats (65lbs) and pull ups and 500M rowing.  Then repeat miles on track 7:15, 7:26, 7:22 and 200’s.  What a day.  Cold Soak #2 at home.

Wednesday, Day 25 – Tabata this and that you can kiss my…. never mind.  Ok didn’t think it would be so tough, but it was.   There were four routines: rowing, squats (air, no weight), pull up and sit ups.  Per routine for 4 minutes you ramp up for 20 seconds and rest for 10 seconds for a total of 8 sets.  The lowest number is your score.  My low scores were rowing- 6 (calories) , air squats – 11, pull ups – jump – 8,  situps – 8 =33.  Totals for 8 sets were 56 total cal row, 76 pull up, 78 situps and 99 squats.  Was happy my squat form has improved quite a bit. Was worried what tomorrow might bring.  Cold Soak #3 to finish the day.

Thursday, Day 26.  Spinning Class with Jessica – nice to be back.  Hips and upper legs were S O R E from Tabata the day before.  Was debating whether to try the WOD or just hold to 3 WODs this week.  Decided to spin and crank the WOD as best I could.  So 16.2 biking and then the WOD of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (55 reps) of Bench, Clean and Deadlift.  My hips and lower back were sore from Monday to Wednesday WODs (gee think I said that already) so kept bench at 115 (not quite my weight, really), and 95 for clean/ deadlift.  Lowered clean for 3rd set.    Felt nice getting it done and cold soak #4 of the week would follow.

Friday, Day 27– An easy day on sore legs / hips – 3.25 mile run in the snow with my dog friends and a 500 yard swim.  Got some swim racing in with my 8-year-old daughter Annaliese – she won!  On my geek side added some pages to this blog including an HTML export from a  hybrid training log in Google Doc.  Been tweeting a whole more to (gave up Mafia Wars to have time, think it’s a good payoff)

Saturday, Day 28—  10.35 miles with Laura Ceraolo a mix of putting on cleats/ yak trax  and taking them off, then repeating 7 times.  Snow and melt left a partial glaze everywhere but not consistently enough to just keep the yak’s on.  Still nice to crank out 10!

So many fun new torturous routines in Crossfit’s Workout in the Day.   The emphasis on each one is 1) anaerbobic burst 2) whole body movement and 3) time.   A new one today for the Bellevue University Cross Fit  was a Tabata .  In 20 minutes someone moves through 4 routines, with a 20 second on and 10 second recovery rep rotation of 8 in each.  The score is calculated by choosing your low score.  So the pressure is on to at least hit minimum.

tabahatta this or that

Raw Tabata score on the window

Today the routines were, squats (air squats, no weights), pull ups (jump in my case) and situps.  Sounds easy?  Sure until the 2nd or 3rd rep rotation / set.  My score (again the low) was Rowing 6 calories, Squats -11, Pull Ups 8 and Situps 8 for a total of 33. The sum total was 56 calories for Rowing (500 meters), 99 squats, 78 pull ups and 79 situps.   Nice little 20 minute workout!

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!