Posts Tagged ‘thrusters’

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

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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
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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 – 24 miles
* Bike/spinning – 13 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 4 total

A week full of head scratching over “what is the best approach”, getting better on my squats, some conversations with CrossFit Endurance (CFE) enthusiasts and introducing myself to Mark Sisson’s philosophy (of Primal Blueprint Footprint).

The conversations with the CFE enthusiasts involved whether a long run is needed for marathon preparation if CFE is followed. My assertion is yes; especially for first time marathoners.  While the stamina and strength may be present in someone, a marathon, more than any other distance, taps the mental and emotional energy reserves to the maximum.  Now in the I agree column, if someone has strength and stamina, then they can avoid the pitfall of running every day and thus running themself into the ground.  It’s a happy medium and balance to strike.

The head scratching has subsided a bit as I enter a state of “feeling about as good as ever running, building strength and am ready to see what happens” mode.

Sunday, Day 36 – A nice recovery run with my dog friends, Heidi and Cash (3.1 miles) and then a CrossFit Endurance (CFE) workout of Air Squats and Pull/Chin Ups on a 10, 9, 8…1 progression.  Getting better on squats, but as with the last six weeks, still have quite a long way to go.  The squat is the hero of CrossFit so far.

Monday, Day 37 – Picked up the CF WOD and cranked it at the Y.  After the CF Warmup, did a nice trio of Knees to Elbows (bring knees to elbows while hanging), jump rope and wall balls. The rotation was rounds of 15 knee to elbows, 20 jump rope and 25 wall ball (using 6 kilo medicine ball).  Another “metcon” or metabolic conditioning workout to help spike my heart rate!  25 minutes plus for this one.

Tuesday, Day 38 –  A day of sprints!  Yea, a CF WOD I can relate to.  After the CF Warmup – nailed 8, 400 meter sprints (on a zig zag course at Bellevue University).  Later in the day did the 20 second sprints, 90 second recovery workout from CFE.   What a fun way to snag 5 miles

Wednesday, Day 39 – 13 miles on precor exercise bike – attempted the CFE workout of repeat bursts – upper 85 to 95% of perceived effort.

Thursday, Day 40 -WOD – Fran.  Ahhh Fran, a Thruster and Pull Up combo that does not mess around and will mess you up if you’re not careful.  In the warm up, had some extra attention from my Level 1 coach (Mike) on both squat form and correcting my Glute, Hamstring – Back Extension form.  My GHBE form was flawed in too much back motion (there should be zero – back remains straight) and insufficient glute movement.  Back to Fran – this 21 – 15 – 9 rep beauty is done for time for both thrusters and pull ups.  I managed to get it done in 8 minutes 50 seconds, by scaling down the weight to 65lb’s on thrusters and using a box for jump pulls.  Mike has been great at insisting proper form first and then add weight as form is mastered.  A few hours later did the CFE workout – essentially an extended interval involving 7 minutes of running and 3 minutes recovery.  Got 4.5 miles in – the CFE twist added some punch to simple run!

Friday, Day 41 – REST Day!  Introduced myself to some of Mark Sisson’s philosophy on primal living.  See his blog posting with his article “P90x versus CrossFit” for some good conversation threads among heart felt advocates of both programs.

Saturday, Day 42 –  Ran 11 miles at up tempo, 6 miles with Laura.  Higher 9 minute pace, great day and felt smooth the entire run.  Did not get quite enough sleep – but that’s what naps are for,  right?

Felt “ok” overall about this week.  Got enough CrossFit and endurance miles in, nothing spectacular, but very functional and sustainable.

Weekly stats
* Running – 36.9 miles
* Bike/spinning – 13.5 miles
* Swimming – 0 mile
* Rowing – 0 kilometers
* Crossfit – WOD (workout of the day) – 3 total

Good week of running, nice week for WOD and a little spinning. My body needed some extra rest this fifth week of Crossfit and the long run today (Saturday) was all the better for it. At a little over 19 miles today I do feel much stronger with less DOMS (delayed onset muscle soreness). So I think the 18 weeks of cross training is paying off!

Sunday, Day 29 – A bit of a run (3.1 mi) with dogs in the chill (20’s, wind, light snow the usual this winter) and CF WOD Angie. Took the bold step of my first DROID video recording and posting to Youtube. In looking at the video I noticed some misses on my push up form (not quite chest to ground) and air squats (coming off toes instead of heals and not going low enough). It wasn’t a vanity trip – can be good to actually see it after the fact. Oh, Angie involves 100 pull ups, 100 push ups, 100 squats and 100 situps.

Monday, Day 30 – R E S T D A Y. The whole day, not even a swim or gentle spin. And needed it – had been over 30 days since last true rest day

Tuesday, Day 31 – CF WOD – max weight on deadlift, shoulder press and back squats at Bellevue University and Yasso 800’s at night. Woot! Made up for the rest day. Weights are detailed on exercise log – and now think I have permissions worked out so you can see a pdf without logging into google docs. Summary – DL max BS- 185, SP – 105, DL – 225. CF tot 515. Don’t think I’ve talked about the CF warm up – that in itself is challenging 15 squat (air), thrusters (air), pull ups (15), push ups(30), situp (30), back ext (15) Back Squat, Press.

Track workout with Laura – Yasso 800’s.

Yasso 800

2001 highlight photo for Yasso

For more on Yasso read this article! Yasso 800’s
It involves 10 x 800’s with condensed recovery. Last night at Bob Devaney’s lush 200 meter indoor track (sniff, sniff). The average time is a good indicator of potential marathon time (in our case a 3:50 average would trend to a 3 hour 50 minute marathon). 10 x 800’s, 1/2 wu, 1/2 cd w/ Laura 3.51, 3.55, 3.45, 3.54, 3.49, 3.55, 3.54, 3.50, 3.50. 3.35. Approximately 3.50 average, last one was 15 seconds faster. Same workout (solo) in January resulted in a 3:59 average. We’ll do this again in early April for a 3:40 average.

Wednesday, Day 32 – CF WOD Three Play of Thrusters, Kettle Bell and 200M sprint.  All you can do in 20 minutes.  After the full CF Warm Up (short cut yesterday’s and got grief by Mike Livergood, bless his heart) jumped into with abandon.  I’m still not sporting the best squat form. Went full load for Thrusters – 95lbs and 1/2 pood lighter on kettle bell overhead.  Got 4 clean rounds in plus 5 thrusters.  But as fate would have it, Mike appeared on my final 5 (like a shark smelling blood).  The form breakdown, not getting buns to the medicine ball would have resulted in 2 clean ones.  Great workout though.

Thursday, Day 33. Spinning Class with Jessica at the Y and running a couple of hours after – biathlon day! Got 7 miles in at an ok clip with the dogs.

Dog Running

Heidi, Cash and me

Felt a little “tweak” in my back bending over to dump some trash (maybe I should just stop that all together, the trash taking out thing).  Better job on spinning today and pushed the 7 mile run with dogs.   My daughter Rachael snapped a nice shot of the dogs – Heidi, yellow lab in front and Cash, golden retriever in back.  True running buddies that never complain about weather but do like to chase squirrels, rabbits and all sorts of dog things on the way.

Friday, Day 34– R E S T D A Y # 2. Back was a little tender from yesterday so held off from WOD. Was thinking about a nice relaxing swim but opted for a full rest day.

Saturday, Day 35 – Long Run Day and a nice 19.4 miles. Felt like I could go quite a few more. Nice morning, a bit chilly in shorts (regretted not taking full gear), but hands and head were toasty. Went from home to NE YMCA to Dietrich Bike trail (partial ice) to 33rd to MoPac to new trail by Antelope Creek over to Billy Wolf back to Y on 70th and a bit up Adams (for Laura’s 18). Good steady upper 9 minute / lower 10 minute pace for the most part. As shared above felt stronger afterward less groin – hip pain, and hopefully less DOMS tomorrow!

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 – 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!