WE081210
Last night, while I was taking pictures of all the things that I need to sell on craigslist, I watched "The Happening". It was pretty cool...it made me think. Could nature actually revolt against people? Hmmm...pretty damn scary to think that our planet could actually treat us like a disease some day. It's funny, I was watching the movie and thinking..."wow, Mark Wahlberg looks older than me now". I felt strangely comforted by that thought. Still a good looking man, he's far from the old pop-hop Marky Mark he used to be.
Anyway, that's not why I'm here. I was watching THE HAPPENING. Yeah. That's it. And I was thinking to myself as I considered the name of the movie. There are alot of things HAPPENING in my life right now. So many in fact, that I'm actually feeling a bit apprehensive, even though the things that are happening are (mostly) positive...save for work stuff.
For instance...a friend of mine told me last night that there might be an opportunity for me to have a job as an "official trainer/coach" at a new tri shop that will be opening soon. That would be super awesome. Also, I've gotten more than just a few requests for online and in-person coaching in running, triathlon, and weight training over the past week. I was also offered a partnership in a local gay-owned business to be a coach/facilitator at some boot camp workouts in 2009, as well as a free classified ad on that business's website to promote my training business. Those are all great things, except...they're all just "possibilities" and I'm feeling a bit overwhelmed about how to go about keeping them in priority order. Getting a job with health insurance is PARAMOUNT. The sooner I can get a job with health coverage, the sooner I can leave this boring, depressing engineering hellhole. Since the layoffs and pay cuts, I have no one in my area...I am, effectively, the only person in my department. We have others "helping"...but no one else, really, with my job title, except myself. To protect my sanity, I want to rush along the job seeking as much as possible so I can change this dismal feeling I have to endure for 9 hours a day.
I want so badly just to send letters to gyms, fitness centers, training studios, ANY BUSINESS that'd hire a personal trainer, but I simply can't until I'm certified. The good thing is, I will be jumping the first hurdle this coming Friday. I will be certified in CPR/AED on Friday afternoon, after my American Red Cross certification class. Once I'm CPR/AED certified, at least I'll really feel like I'm on the road to being a certified fitness trainer. I've read almost the entire ACE Trainer Manual (it's 550 pages) in 3 weeks. I'm on page 461. I have learned more about anatomy, physiology, and kinesiology in the past 3 weeks than I have in 3 years! But it's all so awesome and I'm so excited!!
Also, my move is making me apprehensive. I have so much to do. I am nervous about getting all the big stuff sold on craigslist. I'm sure it will all go, but I want it to be done NOW, so I have less to worry about later. The sooner I can get things sold, the sooner I can get stuff consolidated and ready to either go to Brian's, or go to storage. I'm also getting ready for the yard sale on Saturday and want to make sure I sell all of my unneeded stuff there as well. Hell, I'll give it away if I have to.
SO...this is why I'm so mentally flooded with anxiety right now. It's coming down to the wire and I just want to get everything done so the move goes smoothly. I just want to be less stressed about being able to afford my life.
20081210
20081208
Confessions of an Obsessive-Compulsive Ultrarunner
MO081208
87.5 miles in one week. That's how far I ran between the dates of 29Nov and 6Dec. 32.5 on 29Nov (the 50K was long), a mile each day for 3 days during the week, and 50 miles on 6Dec. I confess...I derive some sort of chemical pleasure from this. During the week, there was no need at all to run. I would probably have done BETTER at Sunmart (not that 15th of 187 overall and 3rd in Age Group is bad) if I'd just have rested between the 50K and the 50 Miler. But something in me told me I had to do it...even if it was just for a mile at a time. There is some sort of running devil residing in my body that makes me feel as though I'm COMPELLED to run, even when I don't need or want to.
This week, I have already taken off yesterday completely from all exercise. Today I will do the same, and I will do it again tomorrow. Wednesday I'll start working out with weights a bit, but will not run. I am fully expecting an almost unbearable amount of running withdrawal by the time Thursday comes around, when I can start running again.
My ankle hurts. I rolled it at Mile 40. My quads and hamstrings are sore. My left big toe is blistered. But I still feel like I'm missing opportunities by not running. I am INSANE.
I think, though, that it's a good thing...since that compulsion will force me to finish that 100 miler in April and forego any and all doubts, even though I know I'll be in pain and want to quit a thousand times over.
Here's my Sunmart race report...it's long but it's full of drama and excitement!
87.5 miles in one week. That's how far I ran between the dates of 29Nov and 6Dec. 32.5 on 29Nov (the 50K was long), a mile each day for 3 days during the week, and 50 miles on 6Dec. I confess...I derive some sort of chemical pleasure from this. During the week, there was no need at all to run. I would probably have done BETTER at Sunmart (not that 15th of 187 overall and 3rd in Age Group is bad) if I'd just have rested between the 50K and the 50 Miler. But something in me told me I had to do it...even if it was just for a mile at a time. There is some sort of running devil residing in my body that makes me feel as though I'm COMPELLED to run, even when I don't need or want to.
This week, I have already taken off yesterday completely from all exercise. Today I will do the same, and I will do it again tomorrow. Wednesday I'll start working out with weights a bit, but will not run. I am fully expecting an almost unbearable amount of running withdrawal by the time Thursday comes around, when I can start running again.
My ankle hurts. I rolled it at Mile 40. My quads and hamstrings are sore. My left big toe is blistered. But I still feel like I'm missing opportunities by not running. I am INSANE.
I think, though, that it's a good thing...since that compulsion will force me to finish that 100 miler in April and forego any and all doubts, even though I know I'll be in pain and want to quit a thousand times over.
Here's my Sunmart race report...it's long but it's full of drama and excitement!
20081202
Winning Feels Weird
TU081202-0905
"Look at these guys. They're awesome. I wonder what it's like to say, 'I win ultramarathons'...wow, I'll never say that". - Me, December 2006, at the Sunmart 50 Mile Endurance Run.
This past weekend I locked up my first ever overall win in a running race. It was the Bartram Forest 50K trail run. It was my second year at this race, last year I came in second by about four minutes. This year, I took the lead at the starting line and never gave it up. I wound up winning by about 17 minutes. But here's the strange part. I'm still not really able to grasp the accomplishment. It just felt like a really long run. Since there really was no competition for me past Mile 2, I never really got the feeling like I was working for something. By Mile 20, I had lapped the second place guy, so I wasn't really sure who was chasing me for most of the race.
It did feel really sweet to win, given the awful course conditions (torrential rain, wind, 12 ascents of a 6% grade, rivulets on the trail, deep mud, and lots of puddles), but those same conditions really thwarted the post-race festivities...last year there was a tape for the winner to break, people clapping along the finish line...none of that this year due to the monsoon that we were experiencing on race day. But the strangest part of all this is, I still feel strange telling people "I won the race". It's like it's coming from someone else's body. I've never won a running race in my 20-year running history. I've come in 2nd overall, I've come in 3rd overall, and I've even won my age group many times, but have never locked up a first place overall. People ask..."how did you do?" and when I answer "I won", they just kinda look at me funny for a second, and then it hits.
Still, even with all the crazy race conditions, the less-than-usually-cheerful finish, and the continued weirdness of saying "I won", I couldn't have hoped for a better first overall win experience. I never want winning to be easy, I never want to take it for granted. When I do win something, I want to have earned it. That's the only way I'll ever be happy to say "I won the race".
Here's a link to my race report on BT if anyone feels compelled to read a long play-by-play of the race.
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=140685
"Look at these guys. They're awesome. I wonder what it's like to say, 'I win ultramarathons'...wow, I'll never say that". - Me, December 2006, at the Sunmart 50 Mile Endurance Run.
This past weekend I locked up my first ever overall win in a running race. It was the Bartram Forest 50K trail run. It was my second year at this race, last year I came in second by about four minutes. This year, I took the lead at the starting line and never gave it up. I wound up winning by about 17 minutes. But here's the strange part. I'm still not really able to grasp the accomplishment. It just felt like a really long run. Since there really was no competition for me past Mile 2, I never really got the feeling like I was working for something. By Mile 20, I had lapped the second place guy, so I wasn't really sure who was chasing me for most of the race.
It did feel really sweet to win, given the awful course conditions (torrential rain, wind, 12 ascents of a 6% grade, rivulets on the trail, deep mud, and lots of puddles), but those same conditions really thwarted the post-race festivities...last year there was a tape for the winner to break, people clapping along the finish line...none of that this year due to the monsoon that we were experiencing on race day. But the strangest part of all this is, I still feel strange telling people "I won the race". It's like it's coming from someone else's body. I've never won a running race in my 20-year running history. I've come in 2nd overall, I've come in 3rd overall, and I've even won my age group many times, but have never locked up a first place overall. People ask..."how did you do?" and when I answer "I won", they just kinda look at me funny for a second, and then it hits.
Still, even with all the crazy race conditions, the less-than-usually-cheerful finish, and the continued weirdness of saying "I won", I couldn't have hoped for a better first overall win experience. I never want winning to be easy, I never want to take it for granted. When I do win something, I want to have earned it. That's the only way I'll ever be happy to say "I won the race".
Here's a link to my race report on BT if anyone feels compelled to read a long play-by-play of the race.
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=140685
20081120
The Role of CrossFit In My Training
081120 - 0800
Many times I've been asked what the physical effects of CrossFit training have been on my triathlon and running (ultra-running) performance. I think it's about time I talk a little about the incredible increases in my performance that I've realized over the past 16 months since becoming a dedicated CrossFitter.
First let me start off by explaining how I found CF. A friend of mine from beginnertriathlete.com was doing these intense workouts that I was noticing in his blog from day to day. He seemed to think they were fun and challenging. At the time I was a mediocre athlete at best. I worked out, I trained, I raced, but I never really had a specific drive or focus. I was able to say "I do triathlons" and "I've done an Ironman" but not with any real pride. Sure it was great that I finished an Ironman, but did I really try my best? Well at the time I thought so, but as I discovered more about my athletic abilities, I realized, NO, I did NOT try my hardest. I still had a long way to go.
As I followed Steve on his CrossFit workout journey I started to become intrigued by the intensity and wondered if maybe I could attempt a workout like that. I asked him to send me a sample of what he was doing. So, on September 9, 2007, Steve Berlin sent me "The Post-Cert Chipper"...and it's been all uphill from there. I took that workout, cut all the reps in half, and went to the gym to try it out. Seven minutes is all it took, but I was DESTROYED. I lay there on the gym floor panting, sweat pouring from every square inch of my body. I was completely spent. But from that moment on, I was hooked on CrossFit.
Every day I'd look at the CrossFit website, find another workout that sounded interesting, and I'd go to the gym to try it out. For the first month or so, I scaled the workouts to a point that I could handle, just so I could at least get the feeling of what I was supposed to do. I watched videos for hours on end, trying to learn all the new moves. I had a history in bodybuilding, so I knew about some of the lifts...deadlifts, bench presses, pullups, pushups, etc. But some of these new CrossFit-specific moves (sumo deadlift high-pull, thruster, etc.) took some learning to get used to. Of course, then there were the Olympic lifts that I had mostly NO idea how to execute. I watched instructional videos over and over to get the feeling right. Then I'd head to the gym to try them out. It took a while to get the form correct, but when I got it correct, I knew it. I fell in love in Olympic lifting moves. The first time I executed a perfect squat clean, I nearly laughed myself silly...I felt great!
Fast forward about three months. I was pretty proficient in most of the CrossFit moves. By this time I'd already brought my FRAN down from 6:45 to 5:04 and was feeling pretty strong, lean, and fast. My bodyfat had been slashed from 14% to about 10% and was still falling. I was addicted to whey protein powder and lean healthy eating. My training was skyrocketing, my attitude was perpetually positive, and I actually started to feel almost arrogant about the shape I was in. People at the gym would ask me "what is that insanity you just did?" and "how the hell are you not falling over dead after that?". Bodybuilders just stood and watched, when it was usually THEY who would be the ones being watched. Here was a little 150-pound dude deadlifting 225 pounds...not once, or twice, or even 10 times, but 55 times over the course of a workout!!
I've started making my own workouts. Super-intense 20-minute mashups, short burts, run-based workouts, etc. I'm studying to be a personal trainer and will use interval training with my clients who want to achieve a high level of leanness, strength, endurance, power, and speed...all at the same time...CrossFit shows it CAN be done. Tabatas anyone?
Now...how does all this relate to triathlon and running? In December 2006, I attempted my first 50-mile run at Sunmart. That race took 11 hours and 36 minutes. I was next to last in age group, and only 5 people finished after me in the entire race. I was destroyed. I couldn't move my right leg. My hip flexors were so fatigued that, going home that night, I had to physically lift my leg into the car with my arms. I thought I'd never do it again. Enter CrossFit...in December 2007, I reattempted the 50-mile distance. 8 hours, 18 minutes. An improvement of 3 hours and 18 minutes!! 3rd in age group. 29th overall. And not only that, I was walking around, feeling fine for hours on end after the race. I even jogged a bit to cool down after I sat around and rehydrated a bit.
Another example. In 2007, I ran the Gasparilla marathon in Tampa (where I currently reside) and I ran a 3:39...I was ecstatic with that time since only a month before I ran a 4:20 at Disney. I felt great but I thought, I'll never qualify for Boston unless I can take another half hour off my best marathon time. At this point I felt this was impossible. I didn't feel like I could have run ANY faster than I had. I trained more that year, but I didn't feel any fitter. Again...enter CrossFit. I did the running workouts as well as the power workouts. I concentrated on making my legs stronger. As the 2008 Gasparilla marathon approached, I was wary of how I was progressing. I had the 2007 Sunmart 50-miler PR under my belt, and had run a 50K at the end of December in 4:17, easily winning the men's race. But those races were both run at paces of above 8:30 per mile! Was I ready to be able to run 26.2 miles at 7:15 pace or below? I was very nervous. Race day came and sure enough, I blew it away. I ran 6:55 pace for the first 19 miles of the race. My last 7 miles were no slower than 7:15. Overall pace wound up being around 7:07 per mile. It was my CrossFit training that allowed me to run through the pain and keep enduring until I reached my goal. I qualified for Boston and will run the marathon there in April 2009.
What about triathlon you ask?
April 2007....Ironman Arizona...on a scale of 1-10, I'd say IMAZ is around a 6 in difficulty. I trained for and finished that race in 12 hours and 24 minutes. That was before CrossFit...
June 2008...Ironman Coeur d'Alene...let me go ahead and give that one an 8 on the difficulty scale. Bigger hills on the bike, more of them, 59 degree water, and some large hills on the run as well. Better nutrition and solid CrossFit training in addition to my IM training brought my time down to 11:14!! And it felt easier than IMAZ! Sure the hills were difficult, but the race overall went smoother. Biggest difference...the run. At IMAZ, I ran a 4:34 marathon with MUCH walking along the way. At CdA, I ran a 3:38, NEVER walked, and only two people passed me on the run...both were girls (Heather Gollnick and the winner of the F25-29 AG).
November 2008...Ironman Florida...a 5 on the difficulty scale. I did almost ZERO training in the months between the two races...save for (you guessed it) CrossFit, and a few long distance runs and bikes. Only two 100-mile bike rides, and no runs greater than 16 miles. I hardly swam at all. My longest swim set was under 3000 yards. Most of my weekday workouts were an hour or less. CrossFit and some general speedwork were my only power workouts. How did I do at IMFL? 10:27. A 3 minute swim PR (1:12), a 33 minute bike PR (5:38), and again...an insane run...3:26, which is 12 minutes better than at CdA. I had stopped my long IM workouts, but kept up the CrossFit...which makes me believe that CF had everything to do with my increases in performance. And if you look back about a month before the race, you'll see that I went thru that 2-week long depression where I pretty much stopped training altogether, including CrossFit. Bit testament to CrossFit's ability to keep one fit during some downtime.
As of this writing I'm down to 150 pounds, 8.2% bodyfat, I have a 4:06 Fran and I'm planning on going for a sub-3 marathon time and a sub-8-hour 50-mile time soon. I'm signed up for and very excited about attempting the Umstead 100-mile trail run in April.
Of course, let me not forget to mention...NUTRITION WAS A HUGE PART OF THIS!!! Let's not forget that the correct meal/nutrition/supplementation plan is crucial to developing a physique and gaining performance. I ate a very clean diet which included lean meats, fat-free milk, fruits, vegetables, whole grains, and MOST importantly, whey protein. It was a staple of my diet, I consumed it as much as four times per day, eating 4 additional whole-food meals as well.
Supplements allow the body to use nutrients efficiently, so I never neglected my multi-vitamin and always used a caffeine-based fat burner or energy pill. Fish Oil, another huge proponent of energy production in the body, was always taken in the morning and at night. I used L-Arginine, Beta-Alanine, and Branch Chain Amino Acids as well. These all help with energy/power production and increase muscle torque and endurance. Co-Q10 and Echinacea also help increase the body's capacity for oxygen consumption (VO2 max.).
SO...there you have it. CrossFit's role in my still-waxing athletic career. I'm still, after four years of competition, getting faster, and plan to continue my climb up the podium. Stay tuned, more to come soon!!
Many times I've been asked what the physical effects of CrossFit training have been on my triathlon and running (ultra-running) performance. I think it's about time I talk a little about the incredible increases in my performance that I've realized over the past 16 months since becoming a dedicated CrossFitter.
First let me start off by explaining how I found CF. A friend of mine from beginnertriathlete.com was doing these intense workouts that I was noticing in his blog from day to day. He seemed to think they were fun and challenging. At the time I was a mediocre athlete at best. I worked out, I trained, I raced, but I never really had a specific drive or focus. I was able to say "I do triathlons" and "I've done an Ironman" but not with any real pride. Sure it was great that I finished an Ironman, but did I really try my best? Well at the time I thought so, but as I discovered more about my athletic abilities, I realized, NO, I did NOT try my hardest. I still had a long way to go.
As I followed Steve on his CrossFit workout journey I started to become intrigued by the intensity and wondered if maybe I could attempt a workout like that. I asked him to send me a sample of what he was doing. So, on September 9, 2007, Steve Berlin sent me "The Post-Cert Chipper"...and it's been all uphill from there. I took that workout, cut all the reps in half, and went to the gym to try it out. Seven minutes is all it took, but I was DESTROYED. I lay there on the gym floor panting, sweat pouring from every square inch of my body. I was completely spent. But from that moment on, I was hooked on CrossFit.
Every day I'd look at the CrossFit website, find another workout that sounded interesting, and I'd go to the gym to try it out. For the first month or so, I scaled the workouts to a point that I could handle, just so I could at least get the feeling of what I was supposed to do. I watched videos for hours on end, trying to learn all the new moves. I had a history in bodybuilding, so I knew about some of the lifts...deadlifts, bench presses, pullups, pushups, etc. But some of these new CrossFit-specific moves (sumo deadlift high-pull, thruster, etc.) took some learning to get used to. Of course, then there were the Olympic lifts that I had mostly NO idea how to execute. I watched instructional videos over and over to get the feeling right. Then I'd head to the gym to try them out. It took a while to get the form correct, but when I got it correct, I knew it. I fell in love in Olympic lifting moves. The first time I executed a perfect squat clean, I nearly laughed myself silly...I felt great!
Fast forward about three months. I was pretty proficient in most of the CrossFit moves. By this time I'd already brought my FRAN down from 6:45 to 5:04 and was feeling pretty strong, lean, and fast. My bodyfat had been slashed from 14% to about 10% and was still falling. I was addicted to whey protein powder and lean healthy eating. My training was skyrocketing, my attitude was perpetually positive, and I actually started to feel almost arrogant about the shape I was in. People at the gym would ask me "what is that insanity you just did?" and "how the hell are you not falling over dead after that?". Bodybuilders just stood and watched, when it was usually THEY who would be the ones being watched. Here was a little 150-pound dude deadlifting 225 pounds...not once, or twice, or even 10 times, but 55 times over the course of a workout!!
I've started making my own workouts. Super-intense 20-minute mashups, short burts, run-based workouts, etc. I'm studying to be a personal trainer and will use interval training with my clients who want to achieve a high level of leanness, strength, endurance, power, and speed...all at the same time...CrossFit shows it CAN be done. Tabatas anyone?
Now...how does all this relate to triathlon and running? In December 2006, I attempted my first 50-mile run at Sunmart. That race took 11 hours and 36 minutes. I was next to last in age group, and only 5 people finished after me in the entire race. I was destroyed. I couldn't move my right leg. My hip flexors were so fatigued that, going home that night, I had to physically lift my leg into the car with my arms. I thought I'd never do it again. Enter CrossFit...in December 2007, I reattempted the 50-mile distance. 8 hours, 18 minutes. An improvement of 3 hours and 18 minutes!! 3rd in age group. 29th overall. And not only that, I was walking around, feeling fine for hours on end after the race. I even jogged a bit to cool down after I sat around and rehydrated a bit.
Another example. In 2007, I ran the Gasparilla marathon in Tampa (where I currently reside) and I ran a 3:39...I was ecstatic with that time since only a month before I ran a 4:20 at Disney. I felt great but I thought, I'll never qualify for Boston unless I can take another half hour off my best marathon time. At this point I felt this was impossible. I didn't feel like I could have run ANY faster than I had. I trained more that year, but I didn't feel any fitter. Again...enter CrossFit. I did the running workouts as well as the power workouts. I concentrated on making my legs stronger. As the 2008 Gasparilla marathon approached, I was wary of how I was progressing. I had the 2007 Sunmart 50-miler PR under my belt, and had run a 50K at the end of December in 4:17, easily winning the men's race. But those races were both run at paces of above 8:30 per mile! Was I ready to be able to run 26.2 miles at 7:15 pace or below? I was very nervous. Race day came and sure enough, I blew it away. I ran 6:55 pace for the first 19 miles of the race. My last 7 miles were no slower than 7:15. Overall pace wound up being around 7:07 per mile. It was my CrossFit training that allowed me to run through the pain and keep enduring until I reached my goal. I qualified for Boston and will run the marathon there in April 2009.
What about triathlon you ask?
April 2007....Ironman Arizona...on a scale of 1-10, I'd say IMAZ is around a 6 in difficulty. I trained for and finished that race in 12 hours and 24 minutes. That was before CrossFit...
June 2008...Ironman Coeur d'Alene...let me go ahead and give that one an 8 on the difficulty scale. Bigger hills on the bike, more of them, 59 degree water, and some large hills on the run as well. Better nutrition and solid CrossFit training in addition to my IM training brought my time down to 11:14!! And it felt easier than IMAZ! Sure the hills were difficult, but the race overall went smoother. Biggest difference...the run. At IMAZ, I ran a 4:34 marathon with MUCH walking along the way. At CdA, I ran a 3:38, NEVER walked, and only two people passed me on the run...both were girls (Heather Gollnick and the winner of the F25-29 AG).
November 2008...Ironman Florida...a 5 on the difficulty scale. I did almost ZERO training in the months between the two races...save for (you guessed it) CrossFit, and a few long distance runs and bikes. Only two 100-mile bike rides, and no runs greater than 16 miles. I hardly swam at all. My longest swim set was under 3000 yards. Most of my weekday workouts were an hour or less. CrossFit and some general speedwork were my only power workouts. How did I do at IMFL? 10:27. A 3 minute swim PR (1:12), a 33 minute bike PR (5:38), and again...an insane run...3:26, which is 12 minutes better than at CdA. I had stopped my long IM workouts, but kept up the CrossFit...which makes me believe that CF had everything to do with my increases in performance. And if you look back about a month before the race, you'll see that I went thru that 2-week long depression where I pretty much stopped training altogether, including CrossFit. Bit testament to CrossFit's ability to keep one fit during some downtime.
As of this writing I'm down to 150 pounds, 8.2% bodyfat, I have a 4:06 Fran and I'm planning on going for a sub-3 marathon time and a sub-8-hour 50-mile time soon. I'm signed up for and very excited about attempting the Umstead 100-mile trail run in April.
Of course, let me not forget to mention...NUTRITION WAS A HUGE PART OF THIS!!! Let's not forget that the correct meal/nutrition/supplementation plan is crucial to developing a physique and gaining performance. I ate a very clean diet which included lean meats, fat-free milk, fruits, vegetables, whole grains, and MOST importantly, whey protein. It was a staple of my diet, I consumed it as much as four times per day, eating 4 additional whole-food meals as well.
Supplements allow the body to use nutrients efficiently, so I never neglected my multi-vitamin and always used a caffeine-based fat burner or energy pill. Fish Oil, another huge proponent of energy production in the body, was always taken in the morning and at night. I used L-Arginine, Beta-Alanine, and Branch Chain Amino Acids as well. These all help with energy/power production and increase muscle torque and endurance. Co-Q10 and Echinacea also help increase the body's capacity for oxygen consumption (VO2 max.).
SO...there you have it. CrossFit's role in my still-waxing athletic career. I'm still, after four years of competition, getting faster, and plan to continue my climb up the podium. Stay tuned, more to come soon!!
20081113
Back To School Night!
081113 - 1345
Things are underway. I have registered for online personal trainer certification from AFTA. I have registered for a CPR/AED class. I have enrolled in an online ACE-exam review course. I will take lots of tests and learn a lot about myself and exercise science in the next two months. If all is successful, by the end of the year, I will be a certified personal trainer. I will have American Red Cross CPR/AEC certification, ACE personal trainer certification, and AFTA personal trainer certification.
Tonight is my first night of studying...the first night of "school" for me in over 5 years.
My goal is to have a good enough client base AND a good enough part time trainer job with a fitness establishment to be able to leave my dreaded engineering job and either work full time in a gym/fitness center with clients on the side, or full time with clients in my own personal training business. The latter probably won't happen immediately, I'm probably gonna need about a year to establish myself enough. Luckily, because I have the support of my other half, I will be able to keep my fees low enough to be competitive as I build my business.
My next step will be to become a certified running coach with the RRCA (Road Running Coaches Association) and move into professional running.
I am very excited about things on the horizon. It's about time I got a kick in the pants (i.e. my dreaded engineering job cutting my pay by 40%) to do something that I've wanted for a long time but was never forced to do.
Personal training school...here I come!
Things are underway. I have registered for online personal trainer certification from AFTA. I have registered for a CPR/AED class. I have enrolled in an online ACE-exam review course. I will take lots of tests and learn a lot about myself and exercise science in the next two months. If all is successful, by the end of the year, I will be a certified personal trainer. I will have American Red Cross CPR/AEC certification, ACE personal trainer certification, and AFTA personal trainer certification.
Tonight is my first night of studying...the first night of "school" for me in over 5 years.
My goal is to have a good enough client base AND a good enough part time trainer job with a fitness establishment to be able to leave my dreaded engineering job and either work full time in a gym/fitness center with clients on the side, or full time with clients in my own personal training business. The latter probably won't happen immediately, I'm probably gonna need about a year to establish myself enough. Luckily, because I have the support of my other half, I will be able to keep my fees low enough to be competitive as I build my business.
My next step will be to become a certified running coach with the RRCA (Road Running Coaches Association) and move into professional running.
I am very excited about things on the horizon. It's about time I got a kick in the pants (i.e. my dreaded engineering job cutting my pay by 40%) to do something that I've wanted for a long time but was never forced to do.
Personal training school...here I come!
20081106
On The Road To Umstead
081106 - 1400
Well, it's been a few weeks since I've been here and shared thoughts, but I'm happy to say that things are much better. Ironman is over, my stress from training has dropped, and I'm ready to tackle some running!
Unfortunately, job stress has me a bit crazed. Bigtime pay cuts are forcing me to all but cancel my 2009 racing season, other than the races I'm already registered for. But that stuff notwithstanding, I'm ready to give it my all to get ready to conquer the Umstead 100 on 090404.
Next on my list is a 50K run up in Georgia which I almost won last year. I expect that I should be able to come out victorious this year, and I have a chance to break the course record if I try hard enough. We'll see what the conditions bring. No expectations just yet. I'm ready though. I'm excited. And I'm feeling really happy. That's what matters most, even though I'm looking at some pretty hard financial times. Changes there are in the works too.
Well, it's been a few weeks since I've been here and shared thoughts, but I'm happy to say that things are much better. Ironman is over, my stress from training has dropped, and I'm ready to tackle some running!
Unfortunately, job stress has me a bit crazed. Bigtime pay cuts are forcing me to all but cancel my 2009 racing season, other than the races I'm already registered for. But that stuff notwithstanding, I'm ready to give it my all to get ready to conquer the Umstead 100 on 090404.
Next on my list is a 50K run up in Georgia which I almost won last year. I expect that I should be able to come out victorious this year, and I have a chance to break the course record if I try hard enough. We'll see what the conditions bring. No expectations just yet. I'm ready though. I'm excited. And I'm feeling really happy. That's what matters most, even though I'm looking at some pretty hard financial times. Changes there are in the works too.
20081020
The Changes Have Been Made!
MO081020 - 0930
Well, it's been a few weeks, and I'm happy to say that things have really improved. I had to make some changes in my diet, supplement schedule, and general outlook, but things are really much better.
Last weekend, I went up to DC to visit my friend Haley, who I hadn't seen in a long time...more than two years. We had a blast. And I ran the Baltimore Marathon while I was there. It was a tough course, but I ran a 3:10 on almost no training. So it really brought up my confidence level. With that renewed confidence, I was able to get through the final week of Ironman training and now I'm in taper. So now I can relax, do the workouts, I can even do CrossFit this week, and then get to race day on November 1 without going crazy.
I feel so much better. I have to admit though, whether it's psychosomatic or not, going back on the Lipo-6X fat burner and the Vitrix mass-builder really helped me stabilize. The Lipo-6X is supposed to affect the seratonin levels in the brain and act like an anti-depressant and mood-enhancer, so if it does, it's working. I've been more positive and happier ever since day 2 of being back on it. Does that mean I'm physically dependent on it? Well...maybe...but isn't that what I'd be to the prescription anti-depressants? I'd rather take something that helps my bodyfat percentage stay low AND helps me stay happy...without a prescription or doctor to deal with.
Once Ironman is over, I'll have my biggest running season EVER to conquer. THIS, I'm looking foward to. No transitions, no wetsuits, no bike equipment. Just me, my running shoes, and my Marathon Maniacs jersey. Oh...and shorts too...I only run ONE naked 5K per year. :)
It feels good to be back. I hated feeling like the world was dark around me. This is much better.
Well, it's been a few weeks, and I'm happy to say that things have really improved. I had to make some changes in my diet, supplement schedule, and general outlook, but things are really much better.
Last weekend, I went up to DC to visit my friend Haley, who I hadn't seen in a long time...more than two years. We had a blast. And I ran the Baltimore Marathon while I was there. It was a tough course, but I ran a 3:10 on almost no training. So it really brought up my confidence level. With that renewed confidence, I was able to get through the final week of Ironman training and now I'm in taper. So now I can relax, do the workouts, I can even do CrossFit this week, and then get to race day on November 1 without going crazy.
I feel so much better. I have to admit though, whether it's psychosomatic or not, going back on the Lipo-6X fat burner and the Vitrix mass-builder really helped me stabilize. The Lipo-6X is supposed to affect the seratonin levels in the brain and act like an anti-depressant and mood-enhancer, so if it does, it's working. I've been more positive and happier ever since day 2 of being back on it. Does that mean I'm physically dependent on it? Well...maybe...but isn't that what I'd be to the prescription anti-depressants? I'd rather take something that helps my bodyfat percentage stay low AND helps me stay happy...without a prescription or doctor to deal with.
Once Ironman is over, I'll have my biggest running season EVER to conquer. THIS, I'm looking foward to. No transitions, no wetsuits, no bike equipment. Just me, my running shoes, and my Marathon Maniacs jersey. Oh...and shorts too...I only run ONE naked 5K per year. :)
It feels good to be back. I hated feeling like the world was dark around me. This is much better.
20081008
It's A Start
081008 - 0830
I woke up at 0600 this morning. And I got out of bed. I didn't press snooze for 2 hours. I didn't press it for 1 hour. OK, I did press it once, but I got out of bed once it rang again.
Last night when I went to bed I decided that I'd wear a bunch of compression stuff to keep my body straight and immobile during the night. I thought it might have a bearing on how well I slept and how my back and legs felt in the morning. So I wore compression socks on my feet, compression sleeves on my lower legs, compression shorts for my thighs, and a neoprene compression belt for my back/obliques. I haven't had such a quality sleep session in a LONG time. When I woke up this morning, my body felt refreshed and new. The compression stuff must have squeezed out some toxins cuz when I got up, I think I peed enough to make a new lake in Tampa. I've been upping my water intake lately, hoping to flush out whatever negative chemicals are floating around in my blood. It looks like it's working because today I feel better than I have in more than 10 days. I think this is finally starting to lift.
Today, I'll be receiving my shipment of Lipo-6X and Vitrix. So hopefully by tonight I'll be on my way back to being old happy funny self again. Plus, after the marathon this weekend, I'll probably be high on endorphins again, and ready to attack the last few weeks of IM training with a smile. I'm looking forward to the change in attitude VERY much.
I woke up at 0600 this morning. And I got out of bed. I didn't press snooze for 2 hours. I didn't press it for 1 hour. OK, I did press it once, but I got out of bed once it rang again.
Last night when I went to bed I decided that I'd wear a bunch of compression stuff to keep my body straight and immobile during the night. I thought it might have a bearing on how well I slept and how my back and legs felt in the morning. So I wore compression socks on my feet, compression sleeves on my lower legs, compression shorts for my thighs, and a neoprene compression belt for my back/obliques. I haven't had such a quality sleep session in a LONG time. When I woke up this morning, my body felt refreshed and new. The compression stuff must have squeezed out some toxins cuz when I got up, I think I peed enough to make a new lake in Tampa. I've been upping my water intake lately, hoping to flush out whatever negative chemicals are floating around in my blood. It looks like it's working because today I feel better than I have in more than 10 days. I think this is finally starting to lift.
Today, I'll be receiving my shipment of Lipo-6X and Vitrix. So hopefully by tonight I'll be on my way back to being old happy funny self again. Plus, after the marathon this weekend, I'll probably be high on endorphins again, and ready to attack the last few weeks of IM training with a smile. I'm looking forward to the change in attitude VERY much.
20081007
Turning the Corner...Slowly
081007 - 1035
OK dammit. I made a decision. I'm sick and tired of this effing depression. I know now what's causing it and I know how to fix it. Jess is right. I self-medicate. And when I'm not working out or doing SOMETHING that raises my testosterone level and my endorphin production, I'm down in the dumps.
But, unlike my original thinking in this matter, Zoloft is NOT the answer. I refuse to have to rely on a prescription drug that causes my brain to function differently. It makes me...NOT me. I AM an intense person, I AM excited about my athletics, I AM happy that I can keep up an insane energy level. Zoloft will take that away and make me flat. I do NOT want to be uninteresting and boring like I was when I was on Zoloft 4 years ago. I pride myself on my sometimes-over-the-top personality, its what makes me so unique among my friends. I refuse to have that taken away from me by a mind-altering drug. I want to feel good about myself, not just be content to NOT be sad. That's not how I want to live.
So...I have decided to re-order my supplements. Lipo-6X (because it has a mood-lifting complex in it) and Vitrix, the herbal T-booster I used last month (it's herbal, not chemical, so it's totally legal) and it will kick up my T-levels so I won't be depressed anymore. It was stupid of me to just come off of them like this...I should have known I'd be thrown down in the dumps. I've ordered it and it should be shipped today, and be here tomorrow. I should be back to my happy funny Q self by the weekend. This had BETTER work.
I just think this is a better idea than going on a drug that I will have to take perpetually. If I can get away with something that's easily ordered over the internet, and relatively cheaper than having a monthly prescription and doctors to pay for, then I'm all for it. If after a week or so, I still feel crappy, then the Zoloft MIGHT be the only option. But I'm pretty sure I'll find that I'm better.
I am confident that this decision will help me turn the corner on this depression and by next week, be ready to attack my peak training week for IMFL and then stay intense and fit for the taper weeks leading up to the race.
OK dammit. I made a decision. I'm sick and tired of this effing depression. I know now what's causing it and I know how to fix it. Jess is right. I self-medicate. And when I'm not working out or doing SOMETHING that raises my testosterone level and my endorphin production, I'm down in the dumps.
But, unlike my original thinking in this matter, Zoloft is NOT the answer. I refuse to have to rely on a prescription drug that causes my brain to function differently. It makes me...NOT me. I AM an intense person, I AM excited about my athletics, I AM happy that I can keep up an insane energy level. Zoloft will take that away and make me flat. I do NOT want to be uninteresting and boring like I was when I was on Zoloft 4 years ago. I pride myself on my sometimes-over-the-top personality, its what makes me so unique among my friends. I refuse to have that taken away from me by a mind-altering drug. I want to feel good about myself, not just be content to NOT be sad. That's not how I want to live.
So...I have decided to re-order my supplements. Lipo-6X (because it has a mood-lifting complex in it) and Vitrix, the herbal T-booster I used last month (it's herbal, not chemical, so it's totally legal) and it will kick up my T-levels so I won't be depressed anymore. It was stupid of me to just come off of them like this...I should have known I'd be thrown down in the dumps. I've ordered it and it should be shipped today, and be here tomorrow. I should be back to my happy funny Q self by the weekend. This had BETTER work.
I just think this is a better idea than going on a drug that I will have to take perpetually. If I can get away with something that's easily ordered over the internet, and relatively cheaper than having a monthly prescription and doctors to pay for, then I'm all for it. If after a week or so, I still feel crappy, then the Zoloft MIGHT be the only option. But I'm pretty sure I'll find that I'm better.
I am confident that this decision will help me turn the corner on this depression and by next week, be ready to attack my peak training week for IMFL and then stay intense and fit for the taper weeks leading up to the race.
20081001
HTFU?
081001 - 1155
No. That isn't the idea.
Snap out of it? No. It's not that simple. This isn't just a mood swing. I'm depressed. Like "I hate triathlon" depressed. Not just "oh boy I'm tired". So I can't just one day be unhappy and the next day just decide I'm fine.
There needs to be a progression here. What I've decided to do as a start to help me climb this wall I've hit is to take a few days off and forget about triathlon, forget about my 8.2% bodyfat, forget about my 4:06 Fran. I have decided that putting myself into a "regular" lifestyle for a few days will make me realize how much I love triathlon. Then I can start up again, knowing that I have a career in a sport that is enjoyable, not joyless or stressful.
Here's my reasoning. I didn't go to Provincetown this year. I didn't go to GayDays at Disney. I didn't go to St. Pete Pride. Why? I don't know. But I do know that every year I do something to celebrate my "difference" in life, and this year I did not. This made me upset and caused me to long for a "recharge of my pride". As of yet, I have not had this. But the same goes true for my love of triathlon. I think that if I'm away from it, and I don't have it for a while, I will start to long for it, and I will start training again with fervor. Even if it is only for the last 4 weeks before the race.
Next weekend, I will be in Baltimore for the UnderArmor Baltimore Marathon. I'm looking forward to this race, not only because I love running marathons, but I get to see a friend of mine I haven't seen in over two years. She's in the army, and lucky for me, she was stationed in DC recently, so at her request (read begging day in and day out) I decided to hit Baltimore for my fall marathon (since I missed the registration for Marine Corps Marathon...grrr). It works out better anyway, since MCM would be 6 days before Ironman Florida.
Tonight, I skipped my bike/run workout. Tomorrow, I will skip my bike/run workout. Friday, I MIGHT skip my swim depending on how I feel. 3 days off is probably all I will want to take, but I might just take all of them. We'll see what happens. Right now I'm feeling confident that my strategy will work.
My friend Sue (she's a doctor, so I trust her judgment) took me to dinner tonight and told me that I just need to start incorporating rest days into my schedule. In the past two years, I've probably taken about 20 rest days total. 20...out of 730 days. Isn't that crazy when you think about it? And 10 of those days were one week rests after Ironman races. Actually, I only rested THREE DAYS after my first Ironman...am I addicted or what?
Anyway, the point is...after a few days' rest I'm willing to bet that I'll be back and better than ever. At least I hope I will. It's so hard to be positive right now. But I'm working hard.
No. That isn't the idea.
Snap out of it? No. It's not that simple. This isn't just a mood swing. I'm depressed. Like "I hate triathlon" depressed. Not just "oh boy I'm tired". So I can't just one day be unhappy and the next day just decide I'm fine.
There needs to be a progression here. What I've decided to do as a start to help me climb this wall I've hit is to take a few days off and forget about triathlon, forget about my 8.2% bodyfat, forget about my 4:06 Fran. I have decided that putting myself into a "regular" lifestyle for a few days will make me realize how much I love triathlon. Then I can start up again, knowing that I have a career in a sport that is enjoyable, not joyless or stressful.
Here's my reasoning. I didn't go to Provincetown this year. I didn't go to GayDays at Disney. I didn't go to St. Pete Pride. Why? I don't know. But I do know that every year I do something to celebrate my "difference" in life, and this year I did not. This made me upset and caused me to long for a "recharge of my pride". As of yet, I have not had this. But the same goes true for my love of triathlon. I think that if I'm away from it, and I don't have it for a while, I will start to long for it, and I will start training again with fervor. Even if it is only for the last 4 weeks before the race.
Next weekend, I will be in Baltimore for the UnderArmor Baltimore Marathon. I'm looking forward to this race, not only because I love running marathons, but I get to see a friend of mine I haven't seen in over two years. She's in the army, and lucky for me, she was stationed in DC recently, so at her request (read begging day in and day out) I decided to hit Baltimore for my fall marathon (since I missed the registration for Marine Corps Marathon...grrr). It works out better anyway, since MCM would be 6 days before Ironman Florida.
Tonight, I skipped my bike/run workout. Tomorrow, I will skip my bike/run workout. Friday, I MIGHT skip my swim depending on how I feel. 3 days off is probably all I will want to take, but I might just take all of them. We'll see what happens. Right now I'm feeling confident that my strategy will work.
My friend Sue (she's a doctor, so I trust her judgment) took me to dinner tonight and told me that I just need to start incorporating rest days into my schedule. In the past two years, I've probably taken about 20 rest days total. 20...out of 730 days. Isn't that crazy when you think about it? And 10 of those days were one week rests after Ironman races. Actually, I only rested THREE DAYS after my first Ironman...am I addicted or what?
Anyway, the point is...after a few days' rest I'm willing to bet that I'll be back and better than ever. At least I hope I will. It's so hard to be positive right now. But I'm working hard.
20080930
Just Get Thru It...
080930 - 1020
Yesterday...
"If this is causing you more stress and taking joy away then it's not good for you right now."
Ya know what? Mark is right. I definitely need to be away from triathlon for a while. Actually I need to be away from everything except running for a while, since that's really where I'm sure I'm happy. I do definitely look forward to taking 2009 off from Ironman racing and just being a runner. I'm looking forward to the Umstead 100 more and more each day. Ultrarunning is where my "zen" is...I'm most at home alone on the quiet trails of an ultramarathon.
If I were 4 or 5 months out from this Ironman, I'd be not the least bit hesitant to pull out and relax. But...it's 4 WEEKS away, and I know I can just HTFU and get thru these last few weeks of training, no matter how hard they are. I can do it, I just have to overcome the programming.
I want to try to pinpoint the first time I felt this coming on. I think the first little inkling that I was heading downhill was about a month ago, when I did "Fran" in 6:28 instead of my usual sub-4:30. Right there...it's the first time I had a thought of "I'm not good enough". Things piled on from there.
I think I may need to go see a doctor about going back on Zoloft though. My best friend told me that going on Wellbutrin helped her immensely when SHE went thru a similar situation regarding her fitness lifestyle.
It's hard to express the feeling of general malaise that I'm experiencing these past couple of days. It's difficult to keep up with the constantly changing moods and the perpetual mind changes that I go through on, sometimes, an hourly basis. I've got a lot of conflict in my mind right now. I'm not sure where my main focus should lie.
Tonight I think I will go to Miles and Munchies with the gang and maybe just relax and run at a comfortable pace, forgetting any kind of interval workout or specific goal.
Part of the internal conflict comes from the fact that my goal for Ironman Florida is just to have a good time, yet I'm training like I have a supreme time goal. I keep telling myself I have it in me to have a 10 hour time at this race, but then I tell myself that the goal is just to have fun. Like the HAL9000, the conflicting orders are confusing my programming. My nominal operation is to go ALL OUT...ALL THE TIME. But I specifically told myself to reduce the stress by not having a time goal at IMFL. Yet what did I do? Slapped myself with a 10 hour goal. Well, maybe not a goal...but an EXPECTATION.
I have expectations of myself in running. Because, in running, I CAN be the best in a race or in my age group. But in triathlon, I'm still on an upswing...and I'm treating myself like I can be best already. And I cannot...I am not trained or educated enough to do so. I just cannot delete this command in my system. I cannot logically convince my psyche to just "go out and have a good time" when I'm PROGRAMMED to be ultra-competitive. The two commands conflict SUPREMELY.
This is a main component of my depression.
The rest is a jumble of having a soul-sister with cancer and watching her go from an able-bodied triathlete and runner to something like an injured cat curled up in a corner, money stresses, hating my job, and juggling a relationship in which I am feeling less and less of a protagonist. Not that I'm an ANtagonist in it, I just feel as though I'm not doing my part lately. I haven't been attentive, I haven't really gone out of my way for Brian, and I have ZERO libido lately since all of this has been bothering me. Just BEING gay bothers me sometimes, now I have to deal with the feeling that I'm losing virility and masculinity too? Just another slice of my depression pie.
Next weekend I will run the Baltimore Marathon. No matter what happens that day, I know that I will have only 3 weeks until IMFL and the end will be in sight. If I can just get thru it...
Yesterday...
"If this is causing you more stress and taking joy away then it's not good for you right now."
Ya know what? Mark is right. I definitely need to be away from triathlon for a while. Actually I need to be away from everything except running for a while, since that's really where I'm sure I'm happy. I do definitely look forward to taking 2009 off from Ironman racing and just being a runner. I'm looking forward to the Umstead 100 more and more each day. Ultrarunning is where my "zen" is...I'm most at home alone on the quiet trails of an ultramarathon.
If I were 4 or 5 months out from this Ironman, I'd be not the least bit hesitant to pull out and relax. But...it's 4 WEEKS away, and I know I can just HTFU and get thru these last few weeks of training, no matter how hard they are. I can do it, I just have to overcome the programming.
I want to try to pinpoint the first time I felt this coming on. I think the first little inkling that I was heading downhill was about a month ago, when I did "Fran" in 6:28 instead of my usual sub-4:30. Right there...it's the first time I had a thought of "I'm not good enough". Things piled on from there.
I think I may need to go see a doctor about going back on Zoloft though. My best friend told me that going on Wellbutrin helped her immensely when SHE went thru a similar situation regarding her fitness lifestyle.
It's hard to express the feeling of general malaise that I'm experiencing these past couple of days. It's difficult to keep up with the constantly changing moods and the perpetual mind changes that I go through on, sometimes, an hourly basis. I've got a lot of conflict in my mind right now. I'm not sure where my main focus should lie.
Tonight I think I will go to Miles and Munchies with the gang and maybe just relax and run at a comfortable pace, forgetting any kind of interval workout or specific goal.
Part of the internal conflict comes from the fact that my goal for Ironman Florida is just to have a good time, yet I'm training like I have a supreme time goal. I keep telling myself I have it in me to have a 10 hour time at this race, but then I tell myself that the goal is just to have fun. Like the HAL9000, the conflicting orders are confusing my programming. My nominal operation is to go ALL OUT...ALL THE TIME. But I specifically told myself to reduce the stress by not having a time goal at IMFL. Yet what did I do? Slapped myself with a 10 hour goal. Well, maybe not a goal...but an EXPECTATION.
I have expectations of myself in running. Because, in running, I CAN be the best in a race or in my age group. But in triathlon, I'm still on an upswing...and I'm treating myself like I can be best already. And I cannot...I am not trained or educated enough to do so. I just cannot delete this command in my system. I cannot logically convince my psyche to just "go out and have a good time" when I'm PROGRAMMED to be ultra-competitive. The two commands conflict SUPREMELY.
This is a main component of my depression.
The rest is a jumble of having a soul-sister with cancer and watching her go from an able-bodied triathlete and runner to something like an injured cat curled up in a corner, money stresses, hating my job, and juggling a relationship in which I am feeling less and less of a protagonist. Not that I'm an ANtagonist in it, I just feel as though I'm not doing my part lately. I haven't been attentive, I haven't really gone out of my way for Brian, and I have ZERO libido lately since all of this has been bothering me. Just BEING gay bothers me sometimes, now I have to deal with the feeling that I'm losing virility and masculinity too? Just another slice of my depression pie.
Next weekend I will run the Baltimore Marathon. No matter what happens that day, I know that I will have only 3 weeks until IMFL and the end will be in sight. If I can just get thru it...
20080929
Am I Depressed?
080929 - 1630
I'm starting to think so. UGH. I haven't been even one bit of happy today, and I don't feel like getting happy.
I know now that I was stupid to register for two Ironmans in one year. The training is just wearing me out. It's hard to sleep without wanting to stay in bed all day, it's hard to wake up without wanting to go back to sleep. I have no sex drive. I am constantly angry or stressed out. I need this race to be over with so I can go back to being happy. Everything everyone does annoys me.
I'm starting to think so. UGH. I haven't been even one bit of happy today, and I don't feel like getting happy.
I know now that I was stupid to register for two Ironmans in one year. The training is just wearing me out. It's hard to sleep without wanting to stay in bed all day, it's hard to wake up without wanting to go back to sleep. I have no sex drive. I am constantly angry or stressed out. I need this race to be over with so I can go back to being happy. Everything everyone does annoys me.
20080928
What Pleasure Island Meant To Me
080928 - 1645
Last night I went to the final night at Pleasure Island. Disney decided to get out of the night club business for some reason or another and last night was the "farewell" night for the complex. For the 14 years that I've been going to PI, I've spent most of my time at Mannequins Dance Palace. So last night, I decided to celebrate the final night of PI at Mannequins.
Upon arriving, it was like waiting around at a funeral. No one really was talking, and when conversation occurred, it was subdued, rife with sorrow and sadness that our place of fun was going away. Brian didn't much understand why I was so sad to see "just a club" ending its life. But I spent SO much time, and made so many memories in that very building, that it was like burying an old friend. I taught Scott how to dance, right in the middle of the dance floor. I spent so many Thursday nights, making new friends there. I danced on that dance floor during GayDays for YEARS. I witnessed breakups, hookups, laughter, crying, hell I even met a boyfriend there. I shaped part of my life in that building. Being there last night took me back to when I first started going there...being able to have a place that I could go while I was on vacation, way before I moved to Florida. I remembered all the times I went there as a Disney Cast Member as well, seeing coworkers, friends, cast members from other parts of WDW, and meeting new friends. It was a blizzard of memories.
When we got in, I ran over to Dawn's bar and I was the first of the night to get a drink. But it was really odd. When I got there, I asked how she was doing...she didn't really have an answer...but I didn't really have one for her either, when she asked. I just told her I felt like I was at a funeral, and she agreed. It WAS a funeral.
About an hour into the night, the DJ's started playing some of the classic 90's dance music that I loved when I first started going to mannequins. Twilight Zone, R U Ready For This, Hitman, Mr. Vain, Another Night, etc. It was like old times again. This lasted for almost 2 hours. I was drenched, Brian had a blast dancing to it too. Then at the end of the set, they played the "Mannequins Mix"...I knew I'd hear this for the last time, so I filmed it. It was almost surreal knowing I'd never ever hear this music again.
After this, Scott, Corey, and their friends came. Now the circle was complete. To be there with Scott and Corey was like reliving the best years of my Disney life. Although we didn't dance much after that (they DID play Smack My Bitch Up and I was all about dancing to some Prodigy) we had a good time, drinking, laughing, remembering. Took lots of pictures...on the dancefloor, upstairs on the balcony, etc.
Soon though, it was getting time to leave. I had wanted to stay to the closing but it was so late, I'd been up since 0700 and it was now after midnight. I knew getting out of there at closing would mean an hour egress, so we decided to leave, even though it would mean missing the last dance. The last dance at a place I made so many memories. Scott said he'd film it so I could see what it was like. I have yet to see it.
I'm kind of glad that I missed the last part. I know I would have gotten upset. It still has yet to really sink in that I'll never return to Pleasure Island. I'll never go back to Mannequins. I'll never dance on that spinning dance floor ever again. There's a rumor that the wall between Mannequins and 8-Trax will be knocked down and a new huge club will be opened in its place and will be run by a third party company. I can only hope that this happens and that they keep the spinning dance floor. Then maybe, I'll get at least part of the experience back some day. But for now, Mannequins...and Pleasure Island...is dead.
Last night I went to the final night at Pleasure Island. Disney decided to get out of the night club business for some reason or another and last night was the "farewell" night for the complex. For the 14 years that I've been going to PI, I've spent most of my time at Mannequins Dance Palace. So last night, I decided to celebrate the final night of PI at Mannequins.
Upon arriving, it was like waiting around at a funeral. No one really was talking, and when conversation occurred, it was subdued, rife with sorrow and sadness that our place of fun was going away. Brian didn't much understand why I was so sad to see "just a club" ending its life. But I spent SO much time, and made so many memories in that very building, that it was like burying an old friend. I taught Scott how to dance, right in the middle of the dance floor. I spent so many Thursday nights, making new friends there. I danced on that dance floor during GayDays for YEARS. I witnessed breakups, hookups, laughter, crying, hell I even met a boyfriend there. I shaped part of my life in that building. Being there last night took me back to when I first started going there...being able to have a place that I could go while I was on vacation, way before I moved to Florida. I remembered all the times I went there as a Disney Cast Member as well, seeing coworkers, friends, cast members from other parts of WDW, and meeting new friends. It was a blizzard of memories.
When we got in, I ran over to Dawn's bar and I was the first of the night to get a drink. But it was really odd. When I got there, I asked how she was doing...she didn't really have an answer...but I didn't really have one for her either, when she asked. I just told her I felt like I was at a funeral, and she agreed. It WAS a funeral.
About an hour into the night, the DJ's started playing some of the classic 90's dance music that I loved when I first started going to mannequins. Twilight Zone, R U Ready For This, Hitman, Mr. Vain, Another Night, etc. It was like old times again. This lasted for almost 2 hours. I was drenched, Brian had a blast dancing to it too. Then at the end of the set, they played the "Mannequins Mix"...I knew I'd hear this for the last time, so I filmed it. It was almost surreal knowing I'd never ever hear this music again.
After this, Scott, Corey, and their friends came. Now the circle was complete. To be there with Scott and Corey was like reliving the best years of my Disney life. Although we didn't dance much after that (they DID play Smack My Bitch Up and I was all about dancing to some Prodigy) we had a good time, drinking, laughing, remembering. Took lots of pictures...on the dancefloor, upstairs on the balcony, etc.
Soon though, it was getting time to leave. I had wanted to stay to the closing but it was so late, I'd been up since 0700 and it was now after midnight. I knew getting out of there at closing would mean an hour egress, so we decided to leave, even though it would mean missing the last dance. The last dance at a place I made so many memories. Scott said he'd film it so I could see what it was like. I have yet to see it.
I'm kind of glad that I missed the last part. I know I would have gotten upset. It still has yet to really sink in that I'll never return to Pleasure Island. I'll never go back to Mannequins. I'll never dance on that spinning dance floor ever again. There's a rumor that the wall between Mannequins and 8-Trax will be knocked down and a new huge club will be opened in its place and will be run by a third party company. I can only hope that this happens and that they keep the spinning dance floor. Then maybe, I'll get at least part of the experience back some day. But for now, Mannequins...and Pleasure Island...is dead.
20080922
What's The Intent?
080922-0935
Alot of my time gets taken up with training. Alot of it gets taken up with work. And alot of it gets taken up with sleeping. But I feel as though I don't have a lot of time for myself. Sure, I have a great relationship with a great guy, but sometimes even being with or training with Brian takes up too much of my time when I really just need to be alone.
Lately I've felt as though my brain is overloading. Yes, it's a usual thing when you're training for an Ironman but I guess I feel as though I have lost focus on other things. I'm torn between two worlds.
World 1 is my athletic life. My triathlon life. In that world I feel comfortable, healthy, and able to attack any challenge that's laid before me. It's where most of my friends are. It's where my other half is. After dating a bunch of non-athletes, I decided last yeat that I would not date again until I found someone who "got me", who understood my lifestyle. Brian does. But only to a point. There is this totally different "other side" of me that pretty much no one gets. That's world 2.
World 2 is my I'm-only-like-this-when-I'm-alone side...my less than acceptable side...the side that wants to escape back to my old ways. I don't know how to handle this side of me just yet. I do know that my old "bear/cub" self resides there, and I still have friends in that arena that I refuse to part ways with. I have fun when I'm with them. It's just not where I can be successful. Yet the draw is there. And the draw is strong.
My intent with this blog, when I write in it, will be to try to put direction to all this haphazard thinking and to see where my true focuses lie. So many thoughts are coming to my head, I have alot to write about.
Alot of my time gets taken up with training. Alot of it gets taken up with work. And alot of it gets taken up with sleeping. But I feel as though I don't have a lot of time for myself. Sure, I have a great relationship with a great guy, but sometimes even being with or training with Brian takes up too much of my time when I really just need to be alone.
Lately I've felt as though my brain is overloading. Yes, it's a usual thing when you're training for an Ironman but I guess I feel as though I have lost focus on other things. I'm torn between two worlds.
World 1 is my athletic life. My triathlon life. In that world I feel comfortable, healthy, and able to attack any challenge that's laid before me. It's where most of my friends are. It's where my other half is. After dating a bunch of non-athletes, I decided last yeat that I would not date again until I found someone who "got me", who understood my lifestyle. Brian does. But only to a point. There is this totally different "other side" of me that pretty much no one gets. That's world 2.
World 2 is my I'm-only-like-this-when-I'm-alone side...my less than acceptable side...the side that wants to escape back to my old ways. I don't know how to handle this side of me just yet. I do know that my old "bear/cub" self resides there, and I still have friends in that arena that I refuse to part ways with. I have fun when I'm with them. It's just not where I can be successful. Yet the draw is there. And the draw is strong.
My intent with this blog, when I write in it, will be to try to put direction to all this haphazard thinking and to see where my true focuses lie. So many thoughts are coming to my head, I have alot to write about.
20080722
Pushups and Pullups!
TU080722
It's been one month today since I rocked IMCdA...and I'm feeling good. I've managed to get back onto my strength training routine. Actually I've started a new program that I'll do alongside CF. The 100pushups challenge.
Last night I did the initial test. I did 74 pushups before falling on the floor, twitching.
So today is Week 1, Day 1.
10, 10, 8, 6, max reps.
Results:
10, 10, 8, 6, 59 = 93
Also, tonight I'm gonna adapt this workout to see if I can get myself to do 100 pullups in one set in 6 weeks. Don't know if I'll make it, but we'll see.
It's been one month today since I rocked IMCdA...and I'm feeling good. I've managed to get back onto my strength training routine. Actually I've started a new program that I'll do alongside CF. The 100pushups challenge.
Last night I did the initial test. I did 74 pushups before falling on the floor, twitching.
So today is Week 1, Day 1.
10, 10, 8, 6, max reps.
Results:
10, 10, 8, 6, 59 = 93
Also, tonight I'm gonna adapt this workout to see if I can get myself to do 100 pullups in one set in 6 weeks. Don't know if I'll make it, but we'll see.
20080514
Going Off The RX
WE080514 (2)
Tonight I'm gonna go off the RX (Today's WOD is 7 sets of 1 rep deadlifts).
I'm gonna do a workout I really enjoyed in February.
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
I will do bar dips, 3:1, instead of ring dips as I will have no rings available to use. I need to go buy a pair.
Tonight I'm gonna go off the RX (Today's WOD is 7 sets of 1 rep deadlifts).
I'm gonna do a workout I really enjoyed in February.
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
I will do bar dips, 3:1, instead of ring dips as I will have no rings available to use. I need to go buy a pair.
A New FRAN PR!
WE080514
Last night, 080513, I did FRAN...
21-15-9 reps
95lb thruster
Pullups
Not only did I PR, I PR'ed by ALOT! My previous PR for Fran was 4:21...now..
4:06!!!
Last night, 080513, I did FRAN...
21-15-9 reps
95lb thruster
Pullups
Not only did I PR, I PR'ed by ALOT! My previous PR for Fran was 4:21...now..
4:06!!!
20080508
Tempo Speed
WE080507
Run 4 x 800, choice of rest periods
I used 2 minute rests. My splits were:
314, 310, 304, 301
Total time - 12:29, average pace 6:14.5
Run 4 x 800, choice of rest periods
I used 2 minute rests. My splits were:
314, 310, 304, 301
Total time - 12:29, average pace 6:14.5
Back To Business!
TU080506
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
I decided to do a modified version of this workout. No rings at my gym so I did 3:1 on the dips, and I can't clean 135 pounds 21 times, so I brought that down to 105. So...
Results:
21-15-9 reps of 105# cleans
63-45-27 bar dips
Time - 11:42
Elizabeth
21-15-9 reps of:
Clean 135 pounds
Ring dips
I decided to do a modified version of this workout. No rings at my gym so I did 3:1 on the dips, and I can't clean 135 pounds 21 times, so I brought that down to 105. So...
Results:
21-15-9 reps of 105# cleans
63-45-27 bar dips
Time - 11:42
20080430
Fran For 20 Minutes!
WE080430
So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.
As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups
OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.
So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline
So this workout is like doing a light Fran for 20 minutes. It's gonna kick butt. I may only do it for 10 minutes as I'm swimming 2500, biking 30 minutes, and doing run Tabatas tonight.
As many rounds in 20 minutes of:
10 65-pound thrusters
10 pullups
OK so I only got thru 6 rounds of this...I had just swum 2400 yards. And I still had Tabatas to do. I could have definitely fought thru all 20 minutes, but I called it quits at 7 minutes and moved on to the Tabatas.
So...results...
6 rounds (60 thrusters, 60 pullups), 7 minutes
Run Tabatas - .4miles, 6:40 pace, 12% incline
20080429
Whoever Wins The Run...
...wins the race.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
TU080429
Run 5K
I did this on the Gandy Bridge in South Tampa. There were two 60-foot climbs, each a quarter mile long. The rest was flat. Time - 20:27. This is a training PR...last time I ran a CF 5K, I ran a 20:38. So...PR by 11 seconds works for me, especially with the hill climbs.
20080428
Dr. Tabata Is My Master!
MO080428
Run Tabatas
TREADMILL
8x20 second intervals on 10 seconds rest...
Treadmill at 12% incline, speed 9.0mph (6:40 pace)
These were absolute quad/ham/calf killers. I think my HR peaked at around 200. I couldn't breathe and I nearly puked. But what a great workout. Definitely 10 times the intensity of doing them as flat out sprints on zero incline.
Run Tabatas
TREADMILL
8x20 second intervals on 10 seconds rest...
Treadmill at 12% incline, speed 9.0mph (6:40 pace)
These were absolute quad/ham/calf killers. I think my HR peaked at around 200. I couldn't breathe and I nearly puked. But what a great workout. Definitely 10 times the intensity of doing them as flat out sprints on zero incline.
20080424
20080421
Finally!!
MO080421
FINALLY DID MICHAEL TODAY!
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
Time - 19:47
Pretty sure this is a PR. Felt strong for this. Ran at 6:40 pace on the treddy and then the other stuff felt good!
FINALLY DID MICHAEL TODAY!
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
Time - 19:47
Pretty sure this is a PR. Felt strong for this. Ran at 6:40 pace on the treddy and then the other stuff felt good!
20080418
An Old Friend
FR080418
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
This one is good for my hip flexors and will help with running. Plus I'm supposed to do 2 miles of running today, at a decent pace. So 1.5 miles as fast as possible will make up for the .5 mile shortage in distance.
"Michael"
3 rounds for time of:
Run 800m
50 back extensions
50 situps
This one is good for my hip flexors and will help with running. Plus I'm supposed to do 2 miles of running today, at a decent pace. So 1.5 miles as fast as possible will make up for the .5 mile shortage in distance.
20080417
Enter CFEndurance!!
TH080417
Tabatas
20sec work, 10 sec rest X 8
I will do bike AND run Tabatas today. And if I'm bold enough, when I'm done I'll hit the gym and do swim Tabatas too. Never tried that before. Should totally kill me.
I didn't do the swim Tabatas but I did do the bike and run ones.
Bike -
Distance - 1.49 miles
Top speed - 25.2mph
Average speed - 22.35mph
Run -
Distance - 0.74 miles
Best pace - 4:50/mi
Average pace - 5:24/mi
Both of these include the rest periods where I coasted on the bike with no pedaling between intervals, and walked between run intervals.
Tabatas
20sec work, 10 sec rest X 8
I will do bike AND run Tabatas today. And if I'm bold enough, when I'm done I'll hit the gym and do swim Tabatas too. Never tried that before. Should totally kill me.
I didn't do the swim Tabatas but I did do the bike and run ones.
Bike -
Distance - 1.49 miles
Top speed - 25.2mph
Average speed - 22.35mph
Run -
Distance - 0.74 miles
Best pace - 4:50/mi
Average pace - 5:24/mi
Both of these include the rest periods where I coasted on the bike with no pedaling between intervals, and walked between run intervals.
If Angie Were Shorter...
...and a little different...
WE080416
Angie-ish
For time:
60 pullups
60 pushups
60 situps
60 squats
60 box jumps
My times were:
60 pullups - 318
60 pushups - 216
60 situps - 217
60 squats - 130
60 box jumps - 137
Total time - 1059
WE080416
Angie-ish
For time:
60 pullups
60 pushups
60 situps
60 squats
60 box jumps
My times were:
60 pullups - 318
60 pushups - 216
60 situps - 217
60 squats - 130
60 box jumps - 137
Total time - 1059
20080408
Bolder Shoulders
TU080408
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
I will not be doing this one today. I have decided that since tri training is getting heavier that I need to pick and choose the best CF workouts that complement the tri training. This one isn't the best since I have to swim today.
I've also decided that after today, if I'm not doing a CF workout that day, I'm not gonna have a blog entry here. No one from BT refers to this blog for mentoring anymore, so I am just gonna post workouts when I do them.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
I will not be doing this one today. I have decided that since tri training is getting heavier that I need to pick and choose the best CF workouts that complement the tri training. This one isn't the best since I have to swim today.
I've also decided that after today, if I'm not doing a CF workout that day, I'm not gonna have a blog entry here. No one from BT refers to this blog for mentoring anymore, so I am just gonna post workouts when I do them.
20080407
20080406
Pullup Day!
SU080406
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Got to 14 reps. 13:53 was the time. 105 pullups total. Slight PR. Might have been able to push 15 but will do that next time.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Got to 14 reps. 13:53 was the time. 105 pullups total. Slight PR. Might have been able to push 15 but will do that next time.
20080405
New Year's Resolution?
SA080405
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
How has your strength improved??
I skipped this one as well. I just can't see injuring my back when I have so much stuff coming up. So instead I did...
"Coach Q"
Four rounds for time of:
Run 400m
10 pullups
10 pushups
10 knees-to-elbows
10 DB swings (40lb)
Time - 14:35
This almost killed me today, the runs were really slow. I banged thru the movements quickly but my legs didn't wanna move once I had to start running again.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
How has your strength improved??
I skipped this one as well. I just can't see injuring my back when I have so much stuff coming up. So instead I did...
"Coach Q"
Four rounds for time of:
Run 400m
10 pullups
10 pushups
10 knees-to-elbows
10 DB swings (40lb)
Time - 14:35
This almost killed me today, the runs were really slow. I banged thru the movements quickly but my legs didn't wanna move once I had to start running again.
Blast From the Past!
FR080404
"Gwen"
Clean & Jerk 15-12- and 9 reps
This one hasn't been Rx'd since 2004.
I skipped it. Back is a bit pulled this week.
"Gwen"
Clean & Jerk 15-12- and 9 reps
This one hasn't been Rx'd since 2004.
I skipped it. Back is a bit pulled this week.
20080403
20080402
BRUTE Glutes!
WE080402
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
This was actually fun! I went kinda slow though, so I knew I got the movements right, I might wanna do this one again tomorrow. We'll see.
Time - 9:18
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
This was actually fun! I went kinda slow though, so I knew I got the movements right, I might wanna do this one again tomorrow. We'll see.
Time - 9:18
20080401
A Step UP!
080401
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
This is the next step from the 4 x 400 with 2 minutes rest. Should be fun!
I chose 2 minutes rest between rounds, since that's what we used in the 400m workout.
Splits:
355 - 750pace
340 - 720pace
335 - 710pace
328 - 656pace
I didn't go all out since this is a tri-training recovery week. Didn't want to push the running too far.
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
This is the next step from the 4 x 400 with 2 minutes rest. Should be fun!
I chose 2 minutes rest between rounds, since that's what we used in the 400m workout.
Splits:
355 - 750pace
340 - 720pace
335 - 710pace
328 - 656pace
I didn't go all out since this is a tri-training recovery week. Didn't want to push the running too far.
20080331
Three Cheers! It's FRAN Day!!
080331
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
The last time we saw Fran was 080214.
WOOT!! A new Fran PR!! 4:21 today...yay! My form wasn't great...I hopped a bit on the thrusters in round 2, and my strength left me for a bit in that same round. I had to do 3 sets of 5. But I did all 21 in round 1 and all 9 in round 3. The pullups were easy. Although in round 3 I had to do 5 and 4 cuz I lost my grip. Still though, a PR is a PR and I'm happy with a 4:21 Fran!!
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
The last time we saw Fran was 080214.
WOOT!! A new Fran PR!! 4:21 today...yay! My form wasn't great...I hopped a bit on the thrusters in round 2, and my strength left me for a bit in that same round. I had to do 3 sets of 5. But I did all 21 in round 1 and all 9 in round 3. The pullups were easy. Although in round 3 I had to do 5 and 4 cuz I lost my grip. Still though, a PR is a PR and I'm happy with a 4:21 Fran!!
20080330
20080329
Another Fight? Already?
SA080329
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For comparison, we did this on 080319.
Round 1 - 118
Round 2 - 120
Round 3 - 121
Total - 359
BIG PR!! I got 40 points over the last time we did FGB and I didn't want to throw up after this one either! AND...it was after running 7 miles at 6:58 pace!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For comparison, we did this on 080319.
Round 1 - 118
Round 2 - 120
Round 3 - 121
Total - 359
BIG PR!! I got 40 points over the last time we did FGB and I didn't want to throw up after this one either! AND...it was after running 7 miles at 6:58 pace!
20080328
Don't Jerk Me Around!
FR080328
Split jerk 1-1-1-1-1-1-1 reps
I will do this before FGB on Saturday.
SCRATCH THAT.
I did 7 reps of 95lb Power Snatches instead.
Split jerk 1-1-1-1-1-1-1 reps
I will do this before FGB on Saturday.
SCRATCH THAT.
I did 7 reps of 95lb Power Snatches instead.
20080327
An Old Friend Returns
TH080327
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 9:34
I'm pretty sure this is a PR.
Run splits - 135, 139, 147
Did the whole rest of the workout without stopping except once in round 3 when I did 11 DB swings and then 10 to finish up. Did all three rounds of 12 pullups with no coming off the bar to rest.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Time - 9:34
I'm pretty sure this is a PR.
Run splits - 135, 139, 147
Did the whole rest of the workout without stopping except once in round 3 when I did 11 DB swings and then 10 to finish up. Did all three rounds of 12 pullups with no coming off the bar to rest.
20080326
20080324
She's Like BUTTAH!!
TU080325
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Get MUSCLED UP!
MO080324
30 Muscle-ups for time
If you don't have a muscle-up, do 120 pullups/120 dips.
Brand X website has Big Dawgs at 150/150 but CF website says 120/120. So I'm doing 120/120 per CF site.
Use 5:1, 4:1, 3:1, or 2:1 as required to scale down this workout.
I did 120/120 as Rx'd by the CF site.
120 pullups - 7:48
120 dips - 8:02
Total time - 15:50
Bigtime 100-pullup PR for me...6:17. Yay!
30 Muscle-ups for time
If you don't have a muscle-up, do 120 pullups/120 dips.
Brand X website has Big Dawgs at 150/150 but CF website says 120/120. So I'm doing 120/120 per CF site.
Use 5:1, 4:1, 3:1, or 2:1 as required to scale down this workout.
I did 120/120 as Rx'd by the CF site.
120 pullups - 7:48
120 dips - 8:02
Total time - 15:50
Bigtime 100-pullup PR for me...6:17. Yay!
20080323
Cool Jerk...
SU080323
Happy Easter Everyone!
Clean and Jerk 1-1-1-1-1-1-1 reps
Didn't go heavy on these. Rather busy workout day and I didn't wanna spend myself.
65, 85, 95, 105, 115, 120, 130
Attempted and completed all reps.
Happy Easter Everyone!
Clean and Jerk 1-1-1-1-1-1-1 reps
Didn't go heavy on these. Rather busy workout day and I didn't wanna spend myself.
65, 85, 95, 105, 115, 120, 130
Attempted and completed all reps.
20080322
20080321
L-Insanity!
FR080321
This hasn't been prescribed by the CrossFit powers that be in over a year!!
For time:
15 Handstand push-ups, 1 L Pull-up
13 Handstand push-ups, 3 L Pull-ups
11 Handstand push-ups, 5 L Pull-ups
9 Handstand push-ups, 7 L Pull-ups
7 Handstand push-ups. 9 L Pull-ups
5 Handstand push-ups, 11 L Pull-ups
3 Handstand push-ups, 13 L Pull-ups
1 Handstand push-up, 15 L Pull-ups
To scale this one, do...
10, 8, 6, 4, 2, 1 HSPU's (or sub decline pushups) alternated with
2, 4, 6, 8, 10 L-pullups (you won't do any pullups after the last HSPU). Sub L-sits or regular pullups for the L-pullups.
I did a modified version of the WOD today...ran out of time at the gym, but I could do a bit of it at home with my pullup bar. Since it was 1130 I didn't attempt HSPU's against any walls...I don't wanna disturb people.
Did 2 rounds of:
10, 8, 6, 4, 2 decline pushups
paired with
2, 4, 6, 8, 10 L-pullups.
Round 1 - 3:04
Round 2 - 2:52
Total - 5:56
I will do this same workout again tomorrow, to make up for the scaling today. It's a rest day but I'll do this scaled down workout again and it won't be a big deal.
This hasn't been prescribed by the CrossFit powers that be in over a year!!
For time:
15 Handstand push-ups, 1 L Pull-up
13 Handstand push-ups, 3 L Pull-ups
11 Handstand push-ups, 5 L Pull-ups
9 Handstand push-ups, 7 L Pull-ups
7 Handstand push-ups. 9 L Pull-ups
5 Handstand push-ups, 11 L Pull-ups
3 Handstand push-ups, 13 L Pull-ups
1 Handstand push-up, 15 L Pull-ups
To scale this one, do...
10, 8, 6, 4, 2, 1 HSPU's (or sub decline pushups) alternated with
2, 4, 6, 8, 10 L-pullups (you won't do any pullups after the last HSPU). Sub L-sits or regular pullups for the L-pullups.
I did a modified version of the WOD today...ran out of time at the gym, but I could do a bit of it at home with my pullup bar. Since it was 1130 I didn't attempt HSPU's against any walls...I don't wanna disturb people.
Did 2 rounds of:
10, 8, 6, 4, 2 decline pushups
paired with
2, 4, 6, 8, 10 L-pullups.
Round 1 - 3:04
Round 2 - 2:52
Total - 5:56
I will do this same workout again tomorrow, to make up for the scaling today. It's a rest day but I'll do this scaled down workout again and it won't be a big deal.
20080320
Go Speed Racer!
TH080320
4 rounds of:
Run 400m
Rest 2 min
Damn did I kick this one's ass today!! This was the best go at this workout that I've ever had...so fast in fact that I don't know if I will beat it any time soon!
Splits:
Round 1 - 1:25 - 5:40 pace
Round 2 - 1:19 - 5:16 pace
Round 3 - 1:17 - 5:08 pace
Round 4 - 1:13 - 4:52 pace!!!!
I've NEVER run a sub-5 pace in an interval. EVER.
4 rounds of:
Run 400m
Rest 2 min
Damn did I kick this one's ass today!! This was the best go at this workout that I've ever had...so fast in fact that I don't know if I will beat it any time soon!
Splits:
Round 1 - 1:25 - 5:40 pace
Round 2 - 1:19 - 5:16 pace
Round 3 - 1:17 - 5:08 pace
Round 4 - 1:13 - 4:52 pace!!!!
I've NEVER run a sub-5 pace in an interval. EVER.
20080318
It's A Fight! It's A Fight!!
WE080319
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
1 point per rep on weight stuff, 1 point per calorie on rowing.
Round 1 - 101
Round 2 - 106
Round 3 - 112
Total points for this WOD - 319
This was a tough one, made me drenched with sweat. But it was fun. I definitely like this one alot!!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
1 point per rep on weight stuff, 1 point per calorie on rowing.
Round 1 - 101
Round 2 - 106
Round 3 - 112
Total points for this WOD - 319
This was a tough one, made me drenched with sweat. But it was fun. I definitely like this one alot!!
For SPAAAARTA!!!
TU080318
Rest Day
But not for me! Easy version of the 300 workout on tap for me today!
Rest Day
But not for me! Easy version of the 300 workout on tap for me today!
Only one round, but still a good workout.
20 seconds rest between exercises...
10 pullups, 20 DL (135#), 20 pushups, 20 box jumps, 20 floor wipers (135#), 20 DB swings (55#), 10 pullups
Time - 6:40
20080317
Another 20 Minutes
MO080317
Happy St. Patrick's Day!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Sub 5 pullups/5 dips for every muscle-up.
Porch:
Scale time down to 15 minutes, the rest as Rx'd.
Sub 4 pullups/4 dips for every muscle-up.
Pack:
Scale time to 15 minutes, bridge feet on HSPU's, KB's to 1.5-pood
4 pullups/4 dips for muscle-ups.
Puppies/Buttercups:
Scale time to 12 minutes, bridge feet on HSPU's, KB's to .75-pood.
2 pullups/2 dips per muscle-up
Well I didn't do the entire time OR the Rx'd weights today...I was pretty spent from my bike and run so I did my best. 7 rounds in 12:47 of 10 pullups, 10 dips, 4 HSPU's, and 50lb DB swings. I stumbled out of the gym in complete spent-ness.
Happy St. Patrick's Day!
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Sub 5 pullups/5 dips for every muscle-up.
Porch:
Scale time down to 15 minutes, the rest as Rx'd.
Sub 4 pullups/4 dips for every muscle-up.
Pack:
Scale time to 15 minutes, bridge feet on HSPU's, KB's to 1.5-pood
4 pullups/4 dips for muscle-ups.
Puppies/Buttercups:
Scale time to 12 minutes, bridge feet on HSPU's, KB's to .75-pood.
2 pullups/2 dips per muscle-up
Well I didn't do the entire time OR the Rx'd weights today...I was pretty spent from my bike and run so I did my best. 7 rounds in 12:47 of 10 pullups, 10 dips, 4 HSPU's, and 50lb DB swings. I stumbled out of the gym in complete spent-ness.
20080316
Nasty Girl? Nah, She's Fun!
SU080316
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
This was lots of fun...sweaty too!
I got thru 8 rounds in 18:49. I stopped there cuz I would not have finished round 9.
Results:
8 rounds
Run splits - 145, 146, 150, 149, 150, 153, 149, 157 = 7:20 pace
Pullups - 25, 16, 12, 11, 13, 11, 11, 10 = 109 pullups
This was a fun one! The last time CF Rx'd that one was back in September...I hope they don't wait that long again!
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
This was lots of fun...sweaty too!
I got thru 8 rounds in 18:49. I stopped there cuz I would not have finished round 9.
Results:
8 rounds
Run splits - 145, 146, 150, 149, 150, 153, 149, 157 = 7:20 pace
Pullups - 25, 16, 12, 11, 13, 11, 11, 10 = 109 pullups
This was a fun one! The last time CF Rx'd that one was back in September...I hope they don't wait that long again!
20080314
My Fave O-Lifting Move!
SA080315
Snatch 1-1-1-1-1-1-1 reps
Remember, my mentees, once you decide on a weight, if you can't snatch it, you can't go back to the previous weight. Just keep trying. It's the attempts that matter.
Last time we did this was 080124 for comparison.
There is no scaling for this, just use a weight that you are comfortable with. Please make sure you are familiar with this move before trying it.
I've decided to do this workout along with tomorrow's. I've got a big ride and a big swim today. I'll do both CF's tomorrow after my workout. It's not nearly as intense as today's long distances.
OK, I did this one on Sunday before Sunday's WOD. Weights today were - 75, 95, 100, 105, 110, 110, 110. I completed all reps. I repeated 110 because I felt that 115 was gonna be too heavy. I didn't think I did very well but it turns out I did!
This was my report last time...
"Weights were - 45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4."
Of course this was before I realized you weren't allowed to go back. Ooooops! But anyway, I really had no problem at all with 105 this time. So yay, I upped my snatch strength a bit. Cool!
Snatch 1-1-1-1-1-1-1 reps
Remember, my mentees, once you decide on a weight, if you can't snatch it, you can't go back to the previous weight. Just keep trying. It's the attempts that matter.
Last time we did this was 080124 for comparison.
There is no scaling for this, just use a weight that you are comfortable with. Please make sure you are familiar with this move before trying it.
I've decided to do this workout along with tomorrow's. I've got a big ride and a big swim today. I'll do both CF's tomorrow after my workout. It's not nearly as intense as today's long distances.
OK, I did this one on Sunday before Sunday's WOD. Weights today were - 75, 95, 100, 105, 110, 110, 110. I completed all reps. I repeated 110 because I felt that 115 was gonna be too heavy. I didn't think I did very well but it turns out I did!
This was my report last time...
"Weights were - 45 (the bar), 65, 75, 85, 95, 105, then I tried to do 105 again. Couldn't. Tried again. Nope. So I went back to 85 and did the last rep easy. Still, what a great workout! I was sweating after rep 4."
Of course this was before I realized you weren't allowed to go back. Ooooops! But anyway, I really had no problem at all with 105 this time. So yay, I upped my snatch strength a bit. Cool!
No Rest For The Q!
FR080314
Rest Day!
Lately, I've been feeling like I haven't been giving my CrossFit workouts the attention they deserve. So instead of resting today, I did the 300 workout, Level 2. 30 seconds rest between each exercise. 2 rounds. Total time, including rest periods - 16:49
2 rounds, for time, of:
10 pullups
20 deadlifts (135#)
20 pushups
20 box jumps
20 floor wipers (135#)
20 DB clean and press (two 35# DB's)
10 pullups
The difference between this workout and a standard CF is that there was 30 seconds of rest in between each exercise. I think the first time I did this, it took me over 20 minutes. So today's 16:49 a good improvement.
Rest Day!
Lately, I've been feeling like I haven't been giving my CrossFit workouts the attention they deserve. So instead of resting today, I did the 300 workout, Level 2. 30 seconds rest between each exercise. 2 rounds. Total time, including rest periods - 16:49
2 rounds, for time, of:
10 pullups
20 deadlifts (135#)
20 pushups
20 box jumps
20 floor wipers (135#)
20 DB clean and press (two 35# DB's)
10 pullups
The difference between this workout and a standard CF is that there was 30 seconds of rest in between each exercise. I think the first time I did this, it took me over 20 minutes. So today's 16:49 a good improvement.
20080313
It's a BOYS Week!
TH080313
"Michael"
Big Dawgs:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Pack:
As Rx'd except 35/35 on movements
Puppies:
Scale run to 600, 15/25 on movements
Buttercups:
Scale run to 400, 10/20 on movements
My time on this today was 22:49. Last time I did it...23:35.
Today my run splits were 351, 355, 347. Last time...354, 350, 344...a little faster, but almost the same and I wasn't coming off an injury, so I'm happy with these today!
"Michael"
Big Dawgs:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Pack:
As Rx'd except 35/35 on movements
Puppies:
Scale run to 600, 15/25 on movements
Buttercups:
Scale run to 400, 10/20 on movements
My time on this today was 22:49. Last time I did it...23:35.
Today my run splits were 351, 355, 347. Last time...354, 350, 344...a little faster, but almost the same and I wasn't coming off an injury, so I'm happy with these today!
20080312
A New Tribute
WE080312
"Tommy V"
Big Dawgs:
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
women 75#
The Porch:
15, 12, 9 Thruster, RX weight
9, 6, 3 rope climb
women 75#
Pack:
15, 12, 9 Thruster, 85lb
8,4,2 rope climb
Women 55#
Puppies:
12, 9, 6 Thruster, 35-55lb
6, 3, 1 rope climb
women 25lb
Buttercups:
12, 9, 6 pvc-15 Thruster
6, 3, 1 rope climb
women pvc-10
*You can sub beginner rope climbs if you are unable to climb a rope yet.
**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.
Q's workout:
95lb thrusters, 21 reps
Towel pullups, 15 reps
Pullups, 15 reps
95lb thrusters, 15 reps
Towel pullups, 12 reps
Pullups, 12 reps
95lb thrusters, 9 reps
Towel pullups, 6 reps
Pullups, 6 reps
I did a very scaled version of this workout for three reasons.
#1...time...I only have about 20 minutes in the morning to do these things and 15 towel pullups per rope climb would be something like 180 pullups in round 1. That's nuts!!
#2...my grip just wouldn't last thru over 300 towel pullups.
#3...that's just crazy. Even I am not that good yet!!
One good thing that happened was that I got thru all 21 of the thrusters without stopping on round 1. I did 8 and 7 in round 2, but did all 9 without stopping in round 3.
"Tommy V"
Big Dawgs:
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
women 75#
The Porch:
15, 12, 9 Thruster, RX weight
9, 6, 3 rope climb
women 75#
Pack:
15, 12, 9 Thruster, 85lb
8,4,2 rope climb
Women 55#
Puppies:
12, 9, 6 Thruster, 35-55lb
6, 3, 1 rope climb
women 25lb
Buttercups:
12, 9, 6 pvc-15 Thruster
6, 3, 1 rope climb
women pvc-10
*You can sub beginner rope climbs if you are unable to climb a rope yet.
**If you do not have a rope, towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls. If you cannot do pull ups do jumping towel pull ups.
Q's workout:
95lb thrusters, 21 reps
Towel pullups, 15 reps
Pullups, 15 reps
95lb thrusters, 15 reps
Towel pullups, 12 reps
Pullups, 12 reps
95lb thrusters, 9 reps
Towel pullups, 6 reps
Pullups, 6 reps
I did a very scaled version of this workout for three reasons.
#1...time...I only have about 20 minutes in the morning to do these things and 15 towel pullups per rope climb would be something like 180 pullups in round 1. That's nuts!!
#2...my grip just wouldn't last thru over 300 towel pullups.
#3...that's just crazy. Even I am not that good yet!!
One good thing that happened was that I got thru all 21 of the thrusters without stopping on round 1. I did 8 and 7 in round 2, but did all 9 without stopping in round 3.
20080311
Speed. It's A Good Thing.
TU080311
Run 5K
To scale it down, just run shorter.
Finally did this on Wednesday night...slow. Approximately 25 minutes. But no cramping and no pain. Mission accomplished.
Run 5K
To scale it down, just run shorter.
Finally did this on Wednesday night...slow. Approximately 25 minutes. But no cramping and no pain. Mission accomplished.
20080310
Q's Catchup Day!
MO080310
Rest day!
Today I will catch up on Lynne and the cleans.
Lynne AM
Cleans PM
See below posts for results. Both workouts made up today.
Rest day!
Today I will catch up on Lynne and the cleans.
Lynne AM
Cleans PM
See below posts for results. Both workouts made up today.
Lynne Is Back!
SU080309
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
I skipped this one on Sunday, did it on Monday morning.
Results:
21/12, 15/11, 13/12, 12/12, 12/10 = 73/57 = 130 total reps
At first I didn't feel really strong, until I realized it was my grip that brought me to failure. I need straps. I can do way more pullups than this. My hands gave out. Still though, as far as total reps go, this is a PR.
Comparisons:
080222
18/18, 9/15, 8/14, 8/14, 6/12 = 49/73 = 122 total reps
080117
16/11, 10/9, 10/8, 8/8, 7/7 = 51/43 = 94 total reps
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
I skipped this one on Sunday, did it on Monday morning.
Results:
21/12, 15/11, 13/12, 12/12, 12/10 = 73/57 = 130 total reps
At first I didn't feel really strong, until I realized it was my grip that brought me to failure. I need straps. I can do way more pullups than this. My hands gave out. Still though, as far as total reps go, this is a PR.
Comparisons:
080222
18/18, 9/15, 8/14, 8/14, 6/12 = 49/73 = 122 total reps
080117
16/11, 10/9, 10/8, 8/8, 7/7 = 51/43 = 94 total reps
Spring Cleaning
SA080308
Hang squat clean 3-3-3-3-3-3-3 reps
Did this one MO08031o. Got thru 5 sets...95, 105, 115, 125, 135...couldn't do 145...tried 3 times, rested, tried 3 more times. Couldn't get it past my shoulders. Oh well, next time. So...135 it is.
Hang squat clean 3-3-3-3-3-3-3 reps
Did this one MO08031o. Got thru 5 sets...95, 105, 115, 125, 135...couldn't do 145...tried 3 times, rested, tried 3 more times. Couldn't get it past my shoulders. Oh well, next time. So...135 it is.
20080307
The Heavy Week Continues
FR080307
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
We did this one on 080111 for comparison.
Scaling:
Depending on your ability, scale the DL weight down and do 21-15-9, or scale the reps down to 15-9-6 and do the RX'd weight.
Sub the HSPU's with decline pushups.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
We did this one on 080111 for comparison.
Scaling:
Depending on your ability, scale the DL weight down and do 21-15-9, or scale the reps down to 15-9-6 and do the RX'd weight.
Sub the HSPU's with decline pushups.
20080306
20080305
The House of Marcus Lycus
WE080305
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Scaling:
Cindy:
Perform the Rx'd reps but scale time down to 10 minutes or scale reps to 3/6/9 and perform for the Rx'd time.
Mary:
This is a big dawg workout. No scaling.
(Explanation of today's title: If you've ever seen "A Funny Thing Happened on the Way to the Forum", you know that the owner of the local brothel was named Marcus Lycus...he had a "choice of girls" on hand at all times. Part of the song he sings upon his introduction is..."Patronize the house of Marcus Lycus, merchant of love.")
Q's results-
Well kids I'm feeling a bit overtrained this week. These last three days have been killer and I only did one of them as RX'd. Of course I've been tri training as well, so I don't want to hurt myself. I did a "Mini Cindy" today...cut it down to 10 minutes. I did 13 rounds in those 10 minutes, but I really doubt I could have gone another 10. Overtraining = BAAAAD!!!
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Scaling:
Cindy:
Perform the Rx'd reps but scale time down to 10 minutes or scale reps to 3/6/9 and perform for the Rx'd time.
Mary:
This is a big dawg workout. No scaling.
(Explanation of today's title: If you've ever seen "A Funny Thing Happened on the Way to the Forum", you know that the owner of the local brothel was named Marcus Lycus...he had a "choice of girls" on hand at all times. Part of the song he sings upon his introduction is..."Patronize the house of Marcus Lycus, merchant of love.")
Q's results-
Well kids I'm feeling a bit overtrained this week. These last three days have been killer and I only did one of them as RX'd. Of course I've been tri training as well, so I don't want to hurt myself. I did a "Mini Cindy" today...cut it down to 10 minutes. I did 13 rounds in those 10 minutes, but I really doubt I could have gone another 10. Overtraining = BAAAAD!!!
20080304
Get DIRRRRRTY!!
TU080304
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For comparison, the last time we did this was January 15th.
For porch, puppies, buttercups, scale the reps down to your ability level. Scale the box jump heights. The knees-to-elbows go to situps, and and you'll also scale the weights on the wall ball shots. Finally, make the doubleunders plain jump ropes instead.
Q's Results:
Today's WOD was supposed to be the Filthy Fifty. I didn't have time to do this, as it usually takes about 25 minutes to complete. I used my own combo instead. I'll call it..."I Hate My 30's". It begins and ends with 50 reps, but the main workout is 3x10 rep groups. 30 reps total of the main exercises.
Start with 50 squats.
Then with no rest, peform 3 rounds of:
10 pushups
10 pullups
10 dips
10 knees-to-elbows
10 hang squat cleans (35lb DB's)
10 hang power snatches (55lb BB)
Then after three rounds, with no rest, perform:
50 situps.
Whole thing took me 15:41 to complete. I was smoked, drenched, and damn near ready to puke. But it felt great! I was still sweating after my shower, so it definitely turned the heat up!!
I might even suggest my mentees try this one INSTEAD of the Filthy Fifty if you've done the Fifty before. This was fun!! Just make sure you set up your DB's and BB before you start.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
For comparison, the last time we did this was January 15th.
For porch, puppies, buttercups, scale the reps down to your ability level. Scale the box jump heights. The knees-to-elbows go to situps, and and you'll also scale the weights on the wall ball shots. Finally, make the doubleunders plain jump ropes instead.
Q's Results:
Today's WOD was supposed to be the Filthy Fifty. I didn't have time to do this, as it usually takes about 25 minutes to complete. I used my own combo instead. I'll call it..."I Hate My 30's". It begins and ends with 50 reps, but the main workout is 3x10 rep groups. 30 reps total of the main exercises.
Start with 50 squats.
Then with no rest, peform 3 rounds of:
10 pushups
10 pullups
10 dips
10 knees-to-elbows
10 hang squat cleans (35lb DB's)
10 hang power snatches (55lb BB)
Then after three rounds, with no rest, perform:
50 situps.
Whole thing took me 15:41 to complete. I was smoked, drenched, and damn near ready to puke. But it felt great! I was still sweating after my shower, so it definitely turned the heat up!!
I might even suggest my mentees try this one INSTEAD of the Filthy Fifty if you've done the Fifty before. This was fun!! Just make sure you set up your DB's and BB before you start.
20080303
I've Been Waiting!
MO080303
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Pack:
Either Scale the weight back
OR
Drop the sets doing 10-8-6-4-2 with the rx'd weights.
Puppies: Scale the weight back AND drop the sets as shown above.
Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Q's results:
I did this AS RX'd!!! Last time I did this I scaled the deadlift to 185. This time I did all 10 rounds at 2effing25!! I feel awesome!!!
I did the first 5 rounds in 10:03 and the last 5 in 8:54...really slowed down...but it's still a PR by over 3 minutes and by 40 pounds on the deadlift!! WOOT!!!
Total time - 18:57!!
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Pack:
Either Scale the weight back
OR
Drop the sets doing 10-8-6-4-2 with the rx'd weights.
Puppies: Scale the weight back AND drop the sets as shown above.
Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)
Q's results:
I did this AS RX'd!!! Last time I did this I scaled the deadlift to 185. This time I did all 10 rounds at 2effing25!! I feel awesome!!!
I did the first 5 rounds in 10:03 and the last 5 in 8:54...really slowed down...but it's still a PR by over 3 minutes and by 40 pounds on the deadlift!! WOOT!!!
Total time - 18:57!!
20080302
20080301
She's A Mean One!
SA080301
Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
20080228
Happy Sadie Hawkins Day!
FR080229
Back Squat 3-3-3-3-3 reps
Post loads to comments.
For a warmup I did 12 pullups and 20 airsquats.
Then...
CrossFit WOD:
Weights: 225, 245, 255, 265, 275.
This is a new squat PR for me. Pretty happy with it. I had to work hard to stand up on round 5, but I don't think I was finished. Since I only had 5 sets of three, I stopped, but I'm pretty sure I could have gone at least 285. I'll see next time. Cooldown was another 20 airsquats. I also did 10 airsquats between sets to keep my legs loose.
Back Squat 3-3-3-3-3 reps
Post loads to comments.
For a warmup I did 12 pullups and 20 airsquats.
Then...
CrossFit WOD:
Weights: 225, 245, 255, 265, 275.
This is a new squat PR for me. Pretty happy with it. I had to work hard to stand up on round 5, but I don't think I was finished. Since I only had 5 sets of three, I stopped, but I'm pretty sure I could have gone at least 285. I'll see next time. Cooldown was another 20 airsquats. I also did 10 airsquats between sets to keep my legs loose.
7 Rounds? COOL!
TH080228
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Women 45#
Puppies:
5 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
women 25#
Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
THIS WAS AN AWESOME WORKOUT!!
As RX'd, except I did bar dips...no rings at my gym. Didn't increase reps on dips...I have an 800m swim and a 2 mile run tonight. No need for extra craziness.
Time - 7:33...I was spent!!
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Women 45#
Puppies:
5 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
women 25#
Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
THIS WAS AN AWESOME WORKOUT!!
As RX'd, except I did bar dips...no rings at my gym. Didn't increase reps on dips...I have an 800m swim and a 2 mile run tonight. No need for extra craziness.
Time - 7:33...I was spent!!
20080227
WOOT!!
WE080227
Rest day!
This has been a tough week of workouts! And I haven't even done all of them as RX'd!!
Rest day!
This has been a tough week of workouts! And I haven't even done all of them as RX'd!!
20080226
Speed Is Good!
TU080226
Today's WOD--and others like it--is the reason that my running has improved so much over the past six months. You just become faster and stronger with this type of workout.
Big Dawgs:
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Pack:
Five rounds for time of:
Run 400 meters
35 Squats
20 Back Extensions
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions
Q's results...
Short warmup...5 pullups, 10 dips, 5 knees to elbows, and 10 pushups. Did a few stretches and mobility movements too.
CrossFit WOD:
4 rounds for time:
Run 400m (I rowed since I will be running tonight)
50 situps
30 back extensions
Time - 17:34
This was a great workout. Kept my heart rate up, made me sweat a lot, but didn't kill me.
Today's WOD--and others like it--is the reason that my running has improved so much over the past six months. You just become faster and stronger with this type of workout.
Big Dawgs:
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Pack:
Five rounds for time of:
Run 400 meters
35 Squats
20 Back Extensions
Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions
Q's results...
Short warmup...5 pullups, 10 dips, 5 knees to elbows, and 10 pushups. Did a few stretches and mobility movements too.
CrossFit WOD:
4 rounds for time:
Run 400m (I rowed since I will be running tonight)
50 situps
30 back extensions
Time - 17:34
This was a great workout. Kept my heart rate up, made me sweat a lot, but didn't kill me.
20080225
Shoulder Power!
MO080225
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Today, everyone is a Big Dawg! Do the WOD as RX'd. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/Presses.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Wasn't really feelin' the shoulder stuff today, so here's what I did...
EVA. KICKED. MY. ASS.
Mistake number 1 was that I did too long a warmup. And it was too intense. It could've been a WOD. I took two CF Kids WODs, modded them a bit, and combined them into one big workout that looked like this...
FOR TIME...
50 squats
Then without rest, perform three rounds of:
10 pullup burpees
10 dips
10 knees to elbows
10 hang squat cleans, 35lb DBs
10 hang power snatches, 55lb BB
Then without rest after round 3, perform
50 situps.
This workout took me 13:03 and I was huffing and sweating. Probably used way too much energy.
Mistake number 2 was trying to do Eva as RX'd on the first try.
Round 1, as RX'd
Round 2, as RX'd
Round 3, run as RX'd but only got thru 10 DB swings, and 10 pullups before pukey nearly smacked me upside the head.
Rounds 4 and 5...nope. I had to stop because my stomach turned and I almost lost my lunch. Still, it took 22:23 to even get about halfway thru the workout.
UGH...Eva is one I'll have to work up to.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Today, everyone is a Big Dawg! Do the WOD as RX'd. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/Presses.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv
Wasn't really feelin' the shoulder stuff today, so here's what I did...
EVA. KICKED. MY. ASS.
Mistake number 1 was that I did too long a warmup. And it was too intense. It could've been a WOD. I took two CF Kids WODs, modded them a bit, and combined them into one big workout that looked like this...
FOR TIME...
50 squats
Then without rest, perform three rounds of:
10 pullup burpees
10 dips
10 knees to elbows
10 hang squat cleans, 35lb DBs
10 hang power snatches, 55lb BB
Then without rest after round 3, perform
50 situps.
This workout took me 13:03 and I was huffing and sweating. Probably used way too much energy.
Mistake number 2 was trying to do Eva as RX'd on the first try.
Round 1, as RX'd
Round 2, as RX'd
Round 3, run as RX'd but only got thru 10 DB swings, and 10 pullups before pukey nearly smacked me upside the head.
Rounds 4 and 5...nope. I had to stop because my stomach turned and I almost lost my lunch. Still, it took 22:23 to even get about halfway thru the workout.
UGH...Eva is one I'll have to work up to.
20080224
A New One!!
SU080224
"Eva"
Big Dawgs:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups
"Eva"
Big Dawgs:
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups
20080222
Have You Gotten Stronger?
FR080222
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with. or do as Rx'd and dial back the rounds to 3.
Puppies:
do 5 rounds of max push ups max pull ups or beginner pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or beginner pull ups
Subs for Bench press: dumbbells, push ups, elevated push ups
Subs for Pull ups: Jumping Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
Compare today's results to 080117.
Q's results:
Today's workout wasn't exactly what I expected. I'm overanalyzing it, but I do know that I need to work on how long I can keep my strength up.
Results were:
R1 - 18, 18 (this was good)
R2 - 9, 15 (bench press went to hell really quick...)
R3 - 8, 14 (and stayed there)
R4 - 8, 14 (Kipping rocks)
R5 - 6, 12 (Glad to be done. Shoulder sore!!)
Even with all of this fuss, I HAVE gotten stronger. Look at the improvements in pullups!! I've learned to kip since then, and I've improved my numbers in this workout. My 080117 results were...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
"Lynne"
5 rounds, max reps of:
Bodyweight bench presses
Pullups
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with. or do as Rx'd and dial back the rounds to 3.
Puppies:
do 5 rounds of max push ups max pull ups or beginner pull ups
Buttercups:
Do 3 rounds: max push ups max pull ups or beginner pull ups
Subs for Bench press: dumbbells, push ups, elevated push ups
Subs for Pull ups: Jumping Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
Compare today's results to 080117.
Q's results:
Today's workout wasn't exactly what I expected. I'm overanalyzing it, but I do know that I need to work on how long I can keep my strength up.
Results were:
R1 - 18, 18 (this was good)
R2 - 9, 15 (bench press went to hell really quick...)
R3 - 8, 14 (and stayed there)
R4 - 8, 14 (Kipping rocks)
R5 - 6, 12 (Glad to be done. Shoulder sore!!)
Even with all of this fuss, I HAVE gotten stronger. Look at the improvements in pullups!! I've learned to kip since then, and I've improved my numbers in this workout. My 080117 results were...
16/11
10/9
10/8
8/8
7/7
Yes, I fell off the bar on the last one.
Subscribe to:
Posts (Atom)