Recently in CrossFit Category

Yesterday morning my legs were still sore from slipping and sliding around the trails on the weekend, so I postponed my Monday night run until tonight. But rather than laying around on the couch I decided it would be a good time to FINALLY start my weight training that I have been putting off since November.

I warmed up with a set of jumping jacks, push-ups, sit-ups, pull-ups, back-extension and dips then headed upstairs in my shed to my "fitness room" (basically an unheated attic). I haven't done any Crossfit since last year, so decided to start slowly with some circuit training. I went through 2 rounds of the following exercises:

5 min. cycling on stationary bike
10 x bench press
10 x kettlebell swings
50 strokes rowing
10 x jerk
10 x dead lift

I used really low weight with the lifting, it has been almost a half year since I have been doing any lifting so need to build up gradually.

The workout warmed up my muscles well, without working stressing them too much, in other words ideal for a "recovery" day. The important thing is that I have started, now I only need to work up to the normal Crossfit routines. Tonight I'm meeting friends for a run, on Wednesday after work I want to do laps at the pool.

Last night I took a night off from running as planned. I had to work a bit later than normal, so decided not to stop at the swimming pool on the way home. Later in the evening I did a half hour of crosstraining consisting of rowing, stationary cycling and some Crossfit exercises. The focus with the latter was mostly on upper body strength and strengthening my lower back. It is important to have adequate upper body strength particularly on hillier ultras where you need to use your arms to help propel you up a hill. The lower back strength is important when pounding downhill sections during a longer run.

Tonight I am looking forward to a run with my running buddy, we will probably do two loops around the local research facility. At the beginning of February we will "officially" begin training for her first marathon, the Upper Elbe Marathon in Dresden. For me it is exciting to accompany a "marathon virgin" in her first journey at this distance. I hope I can keep up with her, she is an awesome runner!

Last night my wife wanted to work on a project management class that she is taking, so I prepared dinner. By the time she got home I had dinner ready, nothing fancy, Spaghetti Carbonara and a simple green salad with lettuce, carrots and some strings of cheese. My wife was pleased!

Later I decided to do some weight training. The daily crossfit (www.crossfit.com) called for:

Three round for time:

Run 400 meters
21 Kettlebell swings
12 Pull-ups

I warmed up with:

Three rounds of:
20 Jumping Jacks
20 Push-ups
20 Air squats
20 Sit-ups

Then I did:

10 Pull-ups
15 Kettlebell swings
10 x 30kg push press
10 x 40kg dead lift
10 Pull-ups
50 reps. Rowing
15 Kettlebell swings

This took about 18-20 minutes, whereas I decided I should stop or I won't be able to run this evening. This turned out to be a good idea, because this morning my muscles are sore - this is the first week that I have started weight training since last Spring.

On Saturday morning I had an appointment for a haircut at 8:00 a.m. in the neighboring town of Linkenheim. Despite the 7°C/45°F temperatures I decided to ride by bicycle, it was only about 7+ km (4.5 mi.). After about 20 minutes I arrived at the barbershop half soaked with sweat rather than frozen as expected, I guess I was too warmly dressed after all. Luckily the young lady that cuts my hair was tolerant of my perspiration (her father is an ultra-runner).

Later on Saturday I met my running club at the trailhead for a run. We meet at 4 p.m. on Saturdays, which allows us almost an hour of light before darkness sets in. I started out with the mid-pack group that I usually run with, but after a couple minutes a few ran on ahead. I guess I got an adrenaline rush or something, cause I took off after them. I ended up with a good speed workout, completing the roughly 11 km (7 mi.) loop with an average pace of 5:06/km (8:15/mi.).

On Sunday I met my running partner and we drove to Rheinstetten, near where I work, and ran a 20K DVV/IVV "volkswalking" course. The route turned out to be closer to 19 km, but that was fine. The weather was a bit cool and windy, around 10°C (50°F). My friend wanted to keep the pace down, but I guess I was too motivated, we averaged around 6:06/km (9:45/mi.). I had a great time chatting away with my friend, I couldn't imagine a better way of spending a Sunday afternoon!

Later in the day I decided to do the daily Crossfit workout, which consisted of 5 rounds of 5 repetitions of the back squat (Rücken Hocke), whereas you try to build the weight up to you maximum.

Here is a list of my workout, which took about 30 minutes:

20- jumping jacks (Hampelmann)
20 - toe-touches (Zehen berühren)
3 rounds of 20 Push-ups (Liegestütz) and 20 sit-ups (Bauchmuskelübung)
10 - Pull-ups (Klimmzug)
10 - kettlebell swings (Kettlebell Swingen)
Crossfit workout: 5-5-5-5-5 Back squat @ 40kg/44kg/44kg/46kg/46kg
10 - pull-ups
10 - kettlebell swings
100 repetitions on rowing machine (Rudergerät)
6 minutes on the home (bicycle) trainer (Fahrrad Heimtrainer)

This workout left me pretty well whipped, especially considering the run I did earlier, but it was very satisfying - I feel pretty good this morning!

This afternoon the sun was shining, so I decided to go home a half hour early and try to get in a bike ride before dark. When I got home I scrambled into my training clothes and headed out on the bike path towards Linkenheim. The sun was shining, but it was still a cool 11°C/52°C, but I was dressed for the occasion. I ended up with 22 km (13.7 mi.) in about 61 minutes (21.5 kilometers/hour), not bad considering it has been months since I road my bike for any distance.

Afterward I went upstairs in the shed and knocked out some Crossfit type exercises:

20 push-ups
20 squats
20 sit-ups
10 pull-ups
10 push-press
10 dead-lifts (40+ kg)
100 reps. rowing
20 sit-ups
20 push-ups
10 kettlebell swings
10 dead-lifts

As I finished that my wife came home so I quit and got ready for dinner, it was a good quick workout, at least I burned off a few calories. I want to start doing similar workouts at least once or twice a week for the rest of the year.

Last night I met my running club at our trailhead for an 11K/6.8M run. I was still missing a tempo run for the week, so fell in with Walter, who usually runs with the fast group. As we started out we were eventually joined by two others from the mid-pack group. I guess I was motivated to run because I seem to have ended up in the front setting the pace. I paired with one of the guys and we quickly outpaced the other two. It was a mild 9C/48F outside and the rain that we experienced earlier subsided and we both seemed to have the urge to stretch our legs out.

We finished the first 5K in around 25:50, and my running partner decided he had enough and said he wanted to take the shortcut back to the trailhead. I debated on whether to slow and let the other two catch up, or continue on alone. I didn’t hear the other two, so figured they were several minutes behind, so I elected to continue on alone at my pace.

For the rest of the run I did my best to maintain the pace, but eventually started wearing down over the last couple kilometers. I ended up finishing the 11K in 58:22, for an average pace of 5:18/K (8:32/mile) – not too bad for this time of year.

When I got home I hurried up into the shed and did the Crossfit WOD (WorkOut Daily), which consisted of:

Push Jerk 3-3-3-3-3-3-3 reps

I completed 6 rounds of 3 repetitions using 38 kg/84 lbs., and 1 round with 40.5 kg/90 lbs. For comparison, last time I did this workout in December I used 35 kg/77 lbs.

I am strongly considering running a 20K race on Sunday as a warm-up for my March 9th marathon. I ran this race in 2005, finishing in 1:52:41. I think I have a good chance of improving this time, plus it is supposed to be almost 50F, perfect weather for a race!

Tonight's Crossfit workout was "Joshie", which consists of completing three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
This was a new workout for me and, is often the case, I had to modify the workout to account for my lack of upper arm strength.

Having never done a dumbbell snatch before, I first practiced with a 10 pound dumbbell. I then used 12.5 kg plus the weight of the bar, a total of around 31 lbs., for the snatches. I also substituted regular pull-ups for the L-pull-ups.

I was able to do 5-6 good pull-ups on the first round, but in each case had to finish with jumping pull-ups. My strength is increasing, but quite slowly. If I was doing just Crossfit and not training for a marathon I probably could/would push myself harder and see faster gains. I finished the workout in around 20 minutes, but this was the first time I did the workout, so I have nothing to compare this time with.