• 80+km of running (a couple days with squashed legs)
• 3 WOD’s at Crossfit Zone
• 44+km of work commute cycling

I had taken Monday off completely, was only able to get one training session in on Wednesday and made it a WOD at Crossfit Zone – a pretty brutal one that left my legs nattered on Thursday and Friday which had me scaling the mileage down.

I’m going to tweak things around a little this week and see how this works:

• Monday – WOD
• Tuesday – double or triple sessions
• Wednesday – run
• Thursday – double or triple sessions
• Friday – double or triple sessions
• Saturday – longer run
• Sunday – longer run

A double session would be either a run and a WOD or two runs.  A triple session will be two runs and a WOD.  This should help me fit bigger mileage weeks and still allow me to get in a minimum of three WODs at Crossfit Zone.

Click here to view the embedded video.

Well… I guess we’ll soon see how the 1km repeats feel at lunch…

“It makes no sense in a world of space ships and supercomputers to run vast distances on foot. There is no money in it and no fame, frequently not even the approval of peers. But as poets, apostles and philosophers have insisted from the dawn of time, there is more to life than logic and common sense. The ultra runners know this instinctively. And they know something else that is lost on the sedentary. They understand, perhaps better than anyone, that the doors to the spirit will swing open with physical effort. In running such long and taxing distances they answer a call from the deepest realms of their being — a call that asks who they are.” ~ David Blaikie

• 90+km of running, most of it pretty easy paced
• 3 WOD’s at Crossfit Zone
• 55+km of work commute cycling

It was a great first solid week back into training.  Today is a rest day, tomorrow I’ll be back at it.

Today’s WOD (which left me a sweaty, quivering mess) reestablished my passion for CrossFit and my dedication to Crossfit Zone.  The coaches and members at Crossfit Zone have a level of respect and receptivity towards each person that WOD’s there that unless it is experienced just cannot be described well enough – they are a superb family!

The WOD was a grinder and was one of those one’s that jolts your body from it’s dormancy – I’ll be feeling it tomorrow.

The WOD was called “Burpee, sit, swing, pull, and push”  and was the following exercises for time:

• 70 Burpees
• 60 Sit-ups
• 50 Kettlebell swings (45#)
• 40 Pull-ups
• 30 Handstand push-ups (off 36″ box)

Finishing Time: 23’15″

Lets run! (and WOD!)

Got in two runs today.  A couple of easier paced runs, the first to the Breakwater during my lunch break and the second was a scorcher on the Goose.  I did the second run after work and before the 5:30pm Crossfit Zone class.  Today’s WOD was a good one to get back at it with, nothing too nasty, but I’ve taken a peak at tomorrow’s WOD and it looks vomit inducing!

Today’s WOD was “CrossFit Total”:

• Back squat, 1 rep (195#)
• Shoulder Press, 1 rep (95#)
• Deadlift, 1 rep (240#)

You had three 3 attempts at each exercise to lift the most in a 1 rep max.  With it being my first day back I took things a little easier today, I think I had a bit more in each of the exercises but this is a good base to work from.

Not much else on the go…

Since training hasn’t gone full bore yet I’ve had some extra time to play which for me means reading and geeking on the puter.  Lately I’ve  been playing lots of “Alien Swarm” which is a ton of alien gore spewing hilarity!  The book on my night table right now is “Monster Hunter International” by Larry Correia which so far, I’m only a few chapters into it, has been a very good and fun read.

I’ve roughly pegged down my next race and it’s a toss up between the Frosty Mountain Trail Race and the Great Lake Walk and Ultramarathon.  Right now with finances and such I’m leaning towards the Great Lake Ultra but if there is some way I can find the funds to make it work going to Frosty would be awesome!

I’ve been rolling back into running fairly slowly.  Got in three runs last week mostly trying to work the kinks out and Saturday’s run at Elk/Beaver was the most enjoyable.  I will try to get out this evening for something a little shorter but will have to see what T has on the go first.