Friday, April 30, 2010
Thursday, April 29, 2010
Wednesday, April 28, 2010
Tuesday, April 27, 2010
Lance...KONA 2011(To all of those who think Lance is a fake, and he is using PEDs, this is Lance at 18 years old. Accept that he is the best cyclist ever and a freak, and stop HATE HATE HATING!
5 x 5 Back Squat 85-90% (180-240)sec rest between sets
3 Rounds for Time
10 Jump squats
15 Double unders, Unbroken
Notes: My legs were sore today from the sprints from last night, but I was looking foward to seeing how my squat was progressing. My PR squat is 245, so I though 225 would be a good test. It was a battle every set! AWESOME! The metcon was short, but after doing those heavy squats, it was brutal. My legs were like jello. I was able to push through though, and with my new jumprope(complements of the Tarahumara Bear) I crushed the WOD. Tomorrow, I am going to check out Crossfit Metropolis for an early morning WOD.
Monday, April 26, 2010
Sunday, April 25, 2010
7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells
7 Reps, Overhead, anyway, Press, Push press or Push Jerk
7 Reps, Hang Squat Cleans
7 Reps, Lunge steps, bells in rack position
7 Reps, Swings
7 Reps, Burpee Dead liftsTIME: 22:30
10x 110m repeats (90sec rests)
TIMES: 15.50, 14.84, 14.69, 15, 14.34, 14.11, 14.13, 14.15, 14.17, 14.19
This confirms that basketball players are most the most athletic professional athletes....
Goal Time: 12:00
Notes: Today was a big breakthrough day for both swimming and running. To swimming first. I was noticing in the past few weeks that my lead arm was very deep in the water. Though I tried to keep it closer to the surface to reduce drag and to set the elbow early, and high, it didn't seem to be working. The reason why, as I learned, was that I was over rotating and stacking my shoulders. I worked on figuring out the sweat spot by floating on my stomach, and rotating until my shoulder was exposed enough to get my elbow out of the water. This allows for the most flotation, and coincidentally, less drag.
As for running, I was having trouble falling. Yes falling. I was breaking at all different spots of my body(hips, neck, etc.) and it was not allowing me fall to gain speed. After my swim, I went out to the parking lot barefoot and decided to figure things out. My cue was leaning from the ankles until I was losing balancing, then start pulling. What I felt was an upright torso, with hips underneath, and perpetual falling. Big breakthrough, felt great!
Friday, April 23, 2010
10x 1/4 mile sprints(Rest 5times the length of the sprint)
Notes: Didn't like this workout. If you you are on the road, their is too much variability in the slope/terrain that one sprint takes :33 seconds, and the next one takes 1:00. 5min break between sprints...BORING! CFE, do yourself a favor and drop this workout in the DELETED folder.
3 rounds for time:
15 Hang Power Cleans
Notes: Hoping to drop in at Black Box NYC for the WOD. David Lipson crushed this workout in 2:57. I am hoping for a sub 5min.
Thursday, April 22, 2010
Wednesday, April 21, 2010
Dead Lift: 5, 5, 3, 3 Rest (90sec) between lifts
Weights: 245#, 260#, 275#, 290#
Split Jerk: 3, 3, 1, 1, 1 Rest (180sec) between lifts
Weights: 155#, 170#, 180#, 185# 190#, Bonus Set: Fail at 195#
Rest 10 min
hold breath for 30sec-1min (subtract this total time from workout time)
15 pull ups, 15 push ups, 15 sit ups, 15 squats
I recieved my new K-Swiss K-Ruuz racing flats today, compliments of the K-Swiss booth at the Nautica South Beach Triathlon. When I took them out of the box, I couldn't believe how light they were (only 6.5 oz). That is almost half the weight of my current trainers (Asics Gel Nimbus 11-11 oz.). They have a flexible forefoot, but a stiff heal that allows for some support, but you are essentially running barefoot. They are super breathable, and have vents on the bottom to allow for sweat to trickle out when the pavement heats up. Good idea since a light racer becomes heavy as soon as you start sweating! You better have flawless technique while wearing these puppies, cause they will shred your feet. I went for a 10k in them(not so smart), and my form was a little off yesterday, so I was a bit banged up afterward. I survived though. Though I got them for free, they are only $85 online, cheap compared to the other racing flats out there. I can't see these shoes lasting more than 100 miles, so I will reserve them for races, and workouts leading up to races. All in all, a pretty cool shoe.
Tuesday, April 20, 2010
THIS IS PURE INSANITY!!!!
Monday, April 19, 2010
Sunday, April 18, 2010
3 Rounds for Time:
Saturday, April 17, 2010
Today was the town 5k run, so I thought what the hey, come out and support the place I call home. There were about 100 runners on this damp and cold early spring morning, but spirits were very high. I felt surprisingly fresh getting to the start of the race, and after the starting horn, we were off up the first of a set of steep inclines. I stuck with my Pose Method Running the whole way, and it definitely helped climbing the steeper hills. The problem is, I can't maintain the Pose going down the hill. I think its because you are just moving too fast and the legs can't keep up. All in all, it was a fun morning and its for a good cause...TO SUPPORT YOUR LOCAL COMMUNITY!!!!
Friday, April 16, 2010
Thursday, April 15, 2010
Wednesday, April 14, 2010
Shoulder Press 1x3 @ 90% (125#)
Push Jerk 1x3 @ 85% (160#)
Split Jerk 1x3 @ 80% (175#)
Sumo Dead lift High Pull 95lbs
Wall Ball shots 20lbs 10ft Target.
Notes: Today's lifting went well. The lower reps higher weight doesn't seem like much, but I definitely feel myself getting stronger. It was my first day doing split-jerks, so I wasn't expecting much their. The met-con was ok. I don't care much for sumo-dead lift high pulls since they don't really translate into anything practical (and it causes my shoulders to impinge). If I see SDHP's again, I think I might switch it to snatch grip high pulls instead. Wall-ball shots are getting easier. I think that is because I have been focusing on strengthening my posterior chain, doing tons of squats facing the wall, and overhead squats with PVC, focusing on keeping the chest up, and pulling to the bottom.
Tuesday, April 13, 2010
5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
GHD Sit ups
Seated Box Jumps. Sit on 12" box ,Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Monday, April 12, 2010
Sunday, April 11, 2010
Saturday, April 10, 2010
It's the night before the race, I have taken the time to pack my stuff, and I have a pot of coffee ready to go. I have a solid meal in my belly, and have taken my natural calm, so I am ready for a good night's sleep. I am feeling pretty good about my chances tomorrow of doing what I know I can, and that's running a solid overall race. I am a bit worried about the roughness of the ocean, but if I have to deal with it, everyone does. Aside from that, all 3 techniques feel sharp, and above that, I feel strong. CFE test 1, 10 hours away.
Friday, April 9, 2010
Jump Rope Barefoot 8 min., mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
3 Rounds of:
1.25 X BWT Dead Lift x 15 reps
20 Box Jumps - 24", whole foot on the box." Draw a take off line 3ft from the box to start each jump".
90 sec rest between rounds
Thursday, April 8, 2010
- 1000m row
- 50 thrusters(45 lbs)
- 30 pull-ups
- 5x1 (85,90,95,100, PR:105)
Wednesday, April 7, 2010
- 12min AMRAP
- 5 Thrusters 105lbs
- 7 Glute Ham Raises
- 9 GHD Sit ups
5min of Muscle Up Practice.
Notes: Not my most favorite WOD in the world. The thrusters I am cool with, but having to jump into my self made GHD apparatus and then flip over for the situps. Really killed the workout.
- 5x200y (30sec rests between sets)
Times: 2:52, 2:57, 2:56, 2:56, 2:57
Notes: Solid workout. Great threshold workout. Had a good dose of technique before hand, working on the catch, shallower hands, and keeping a good head position.
Tuesday, April 6, 2010
- Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec)
- Between Lifts Rest 5-10 min
4 Rounds For Time:
- 10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
- 10 Burpees, Max Height Jump on each Rep.
NOTES:Took advantage of a weekend of dead lifting technique critique and hit a PR. I'm not going to lie, I was a bit nervous grabbing the bar, fearing that my lower back would give out, but staying in good posture really allows the glutes and hammys to do the work, not the lower back. The MetCon was good. Just enough work to get the heart rate really going, and the sweat poring. Solid time, and again, the form I learned at the cert has really helped my KB swings.
I am always trying to improve my technique, and after the run the other night, I felt like something wasn't clicking. I decided to hit the track last night and do a bunch of drills and get myself on camera to see what was going on. In the "Before" video, it seems I have regressed to the push-off style that I am used to. There is extension out the back and I am landing in front. After going barefoot, I realized what was going on. My stride was way too long, and I wasn't continuing the fall. Each step was a deliberate push-off in the "Before," rather than a continuous motion like when I go barefoot. "After" shoes less vertical oscillation, a more smooth and continuous cadence, and a better body line. Is it perfect? Far from it, but I have located some of the problems that have been hampering my speed.
Monday, April 5, 2010
- ALWAYS KNOW THE COURSE: In my second triathlon, I ended up passing the entrance on the bike course and road an extra 2 miles before realizing what I had done. Make sure you read the maps well, and either ride the course a week or so before the race, or at least drive the course the day before.
- WHEN ALL GOES TO HELL, REMAIN CALM: After the disaster on the bike during that race, I worked my self up so much that I completely bonked in the first part of the run. Murphy's Law rules in the racing domain as well, "All that can go wrong, will go wrong." There are two ways you can alleviate this: 1) prepare for the unexpected during training. Practice changing flat tires; practice sharp turnarounds, practice losing your cleat at speed and re-clipping; Practice grabbing water on your bike, Practice finding your bike in crowd, train in all weather conditions!!! If you have trained for unexpected, you will be in good shape come race day. 2) Except the fact that you can only control what's in front of you: Potholes, traffic, slow bikers, warm Gatorade, sharks, and overzealous fans are things that you have no control over. Don't waste your energy on things you cannot control. Focus more on the things you have control over, and you are guaranteed to be more successful.
- SET HIGH GOALS: Michelangelo once said," The danger in life isn't setting your goal to high, and failing to achieve it; it's setting your goal too low, and being able to reach it." You should translate this into your racing strategy as well.
- ALWAYS TRY EQUIPMENT BEFORE RACE DAY: This concept is pretty self explanatory, but you should never go with something that you haven't used in training. For instance, if you have ran in trainers for months, and then decided to use new flats the day of the race, you are asking for trouble. Be smart, the week or two before the race, make sure all your equipment you use is in good working order.
- 12x20sec all-out sprints (2min active recoveries)
Sunday, April 4, 2010
5mile Run half at 80% half at 90%
- Goal: 30:00
- Time: 31:28
Notes: Disappointed in my time yes. Excited that I was still able to put up a time within 12 seconds of my personal best a day after Fran and 2 straight days of crossfit level 1 certification drills and skills, yes. Another thing that encouraged me in the run is that I didn't feel anything hurting. Yes my hamstrings started to fatigue a bit, but I didn't have lower back pain or foot/shin pain, so that is good. I believe my plateau in time has to do with my running technique. I am not feeling the speed that is supposed to come from the fall. I think this might be happening from two things: 1) incorrect lean; 2) over striding. The incorrect lean, either leaning from the shoulders or pushing the hips forward and the shoulders back will both result in loss of the fall. In looking at Romanov's lectures, I have to work on bending from the ankles, and keep the rest of the body in line. Compounding this problem would be over striding since it is a constant break, instead of allowing the body to continue to fall forward. I will take a video of my form and post the before and after tomorrow.
Saturday, April 3, 2010
With one week left until my opening race, there are a lot of things going through my mind: Will my bike arrive in Florida in time, how will the weather be, what will the water temperature be-will I need a wetsuit, are the rumors that the Tamamura Bear told me about recent shark attacks in the Miami waters true, will my Pose Method Running technique yield faster times??? These questions have been stewing in my head for the last week since transitioning to CFE, but I am taking this first race as a warm-up for the Florida 70.3. Here are my goal times for the upcoming olympic length race:
- Swim: 00:23:00
- Bike: 1:00:00
- Run: 00:38:00
- Transitions: 00:3:00
- Total Time: 2:05:00
- Tabata Air Squats
- Fran: Thrusters/Pullups 21,15,9
- Time: 4:49
- Swim: 6x3min (Rest 1min after sets 1,3,5/Rest 3min after sets 2,4)
- Distance: (215y for all 6 sets. Couldn't get to far wall on any of the sets)
Friday, April 2, 2010
Last night, a friend came into town, so I decided to go to town on all you can eat sushi. Ashya Japanese Restraunt has a $25 all you can eat sushi, special rolls included, so the Tarahumara Bear , a few other friends, and I decided to endulge. I am not exagerating when I say I ate my worth in sushi. Probably one of the best experiences I had in a while, and I know I am going to crush a workout today with my glycogen stores totally topped off.
Shout out to the Comedy Cellar as well. Dave Attell, Godphrey, and all the other comedians that were on last night made me nearly piss my pants laughing. For $25 the 3 hours of entertainment was well worth it!
- Back Squat: 7, 5, 5 Rest 180sec between sets (Weights: 190, 205, 215)
- Power Clean: 5, 5, 3, 3, Rest 180sec between sets (Weights: 115,135,145,150)
- Press: 3, 3, 1, 1, 1, Rest 180sec between sets (Weight: 95, 100,115,125,130)
- Rest 5-10 min.
- 4 x 20:10 Row for Calories (Calories: 34)
Thursday, April 1, 2010
- Boosts immune function
- boosts cardiovascular health
- boost brain health
- Aids in alleviation of ADHD
- 5x5 weighted ring dips (supplement with regular dips 5x12 w/ 35 lbs.)
- Tabata 8x20sec GHD (124 reps)
- Tabata 8x20sec Hip Extensions (84 reps)
Notes: My globo gym does not have rings or a GHD. So I did dips on paralell bars and hip/back extensions on the back extender. After the back extensions, my hamstrings and glutes completely seized up. Not so nice!