* Running – 30 miles
* Bike/spinning – 0 miles
* Swimming – 0 miles
* Rowing – .5 miles
* Crossfit – WOD (workout of the day) – 4
Monday, Day 100 (5/3) – rest. Walking around pretty well today and took Heidi on a short barefoot walk. Eased on over the the Y for the Crossfit Endurance Recovery workout of bench, 3 rounds at 75% normal rec load of 115 bench, 20 lb db swings, 15 back extension and 15 knees to chest.
Tuesday, Day 101 (5/4) – Rest
Wednesday, Day 102 (5/5) – CrossFit Total (CFT) – Max for Back Squat (200lbs – nice to have spare 2.5 lbs around), Shoulder Press (105, failed on 115) and Dead Lift (255lbs). Total 560. Improvement of 45lbs from 2/23/10. Thought back squat and dead lift would be weakness after marathon, shoulder press was the weakest post marathon (same as 2/23)
Thursday, Day 103 (5/6) – Two’fer Day!
- Crossfit Death by pull up :-). Warm up – cash in 400 meter row, 10 box jumps, 10 inch worm push ups, 10 Samson stretch, 10 knees to elbow. Cash In 20 Handstand Pushups in 76 seconds. Then 8 rounds of pull up on minute, adding one each minute. Made it to 8 rounds plus 7 – strict pull ups on first 6, light band on rds 7-8-9 partial. 43 total pulls ups in 8.58.
- Crossfit Endurance Maximum mileage in 20 minutes plus a little more. Go 2.36 miles done in 20 minutes then added a bit more for 5k total at Holmes Lake. feeling a little bit of Sunday’s marathon. 8.21, 8.42, 8.45, + 58. Nice day!
Friday, Day 104 (5/7) – Two’fer Day
- CrossFit Lincoln WOD. 10 push ups, 10 box jumps, 10 shrugs, 10 over shoulders, 25 situps. Then AMRAP in 20 minutes of 12 – 65lb power snatch and 10 push ups. Made it 8 rounds – 96 snatch and 80 push ups. Whew. Beat. This was an intense workout. Will not push my CrossFit as hard until after the Brookings’ Marathon – it was a charge to do the workout as required (Rx’d in the lingo for CrossFit). So went full 20 minutes and at proscribed weight.
- Easy 1 mile run with Heidi and Cash – her first since surgery to remove a mast cell cancer tumor. She’s doing great and we’re hopeful for a long life of running, fetching balls and playing with her kids.
Saturday, Day 105 (5/8) – Rest.