February 2012
4 posts
3 tags
Sylamore 50K
Sorry I haven’t been updating. Just in case anyone is out there keeping up, I smoked the Sylamore 50K this weekend! Finished in 6:03 for a 39 Minute PR!! Last years time was 6:42!! Awesomesauce! Me on the right in the picture with my running buddy, Shawn.
2 tags
Big Day at the Gym!
Lots of measurable results. I’m trying to cut some weight this month, so I got my BF measured. Here are the results weighing in at 181lbs at 36 Years Old:
14.24% Fat
155.22 Lean Weight
I was pretty pleased with this as the lowest I’ve ever been was 13% and I just knew I was going to be WAY higher than 14. Anyway, the awesome day at the gym consisted of 3 big PR’s as we did...
1 tag
Thursday!
Pretty good workout today at Desoto Crossfit!
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat 1.5 Pood Kettlebell
Then Find 1 Rep Max Power Clean: 165 lbs. For me
Then 5 Rounds:
6 x Turkish Get Ups 20 Lb. Dumbell
60 Second Plank Hold
60 Seconds Rest
Cashed out with 1 500 Meter Row at 1:42 (Not bad, but not a PR) Only had time for one row not three like the board says. All in...
January 2012
12 posts
1 tag
Tuesday!
Two WODs this morning. The first wasn’t too bad. Tabata Alternate:
A1 HSPU
A2 Lunges
B1 Kb Push Press (Right Arm) 1.5 Pood
B2 Kb Push Press (Left Arm) 1.5 Pood
138 Reps and a mix of Legit/Kipping HSPUs. Felt good to knock those full range handstand pushups out finally.
Next up, right in my wheelhouse!
Felt like I killed it. Anything with running and heavy deads is just...
1 tag
Faction Games 101
We had a beginner crossfit competition at the gym on Saturday, and it was AWESOME! I really enjoyed judging and watching these competitors give it everything they had! Here’s a little video from it:
1 tag
Happy Friday!
Muscle Up practice this morning. Seriously frustrating, but I am so very close to nailing them.
MetCon:
5 Rounds:
12 Wall Ball Shots (20 lb)
12 Toes to Bar
Finished in 6:10. Toes to Bar were pretty tough after MU practice.
Games Profile →
1 tag
Tabata Tuesday!
Strength:
Front Squats x 5
Power Clean + 2 Jerks
Went four rounds on the strength with 185lbs for 3 rounds and 195lbs. for 1 round. 135lbs. on the clean and jerks.
MetCon:
Tabata This:
Box Jumps (24” box)
Burpee Jumpovers (jump over kettlebell)
Kettlebell Snatches (Righ Arm 1.5 pood)
Kettlebell Snatches (Left Arm 1.5 pood)
Scored 210 Reps.
Monday!
Knees are a little sore from yesterday’s run, but still in pretty good shape. This morning’s workout:
15-12-9
Pullups
Thrusters 95#
Kb Swings 53lb
Pushups
Finished in 9:30.
Fun Day!!
Ran 20 miles today in the woods. Really awesome! About a 10 minute mile pace. First really long run in my innov8’s. Really liking them, but I think adding a second pair of socks on top of my Swiftwick compression socks to add some more cushion has been a good idea. These are the ones I’ve been running in:
I'm still here!
Just busy. running 20 in the woods in the morning. Can’t wait. Will update after that for sure. I put it out on facebook, and something like 20 people are going to come run with me!! Pretty awesome.
1 tag
Tuesday...
20lb Wall Balls 2:4
Minutes: Rest
I kept them to around 40-42 reps each round.
Double Unders 2:4
Somewhere around 90-100 each round
It’s way tougher than it sounds. I also did muscle up practice to warm up…
1 tag
Early Morning...
On Thursdays I can’t get to my gym so I visit a box by my house. Desoto Crossfit. A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.
Strength:
Squat 5,5,3,3,1
Started at about 185 and ended at 265lbs.
MetCon:
Pull Ups 10-1
Handstand Pushups 10-1
So it was like a ladder, work down to 1 rep from 10....
Back to the Grind!
This morning part I:
A1: Overhead Squat 2 x 2 115 lbs.
B1: Push Press 3 x 5 135, 135, 145lbs.
C1: Back Squat 3 x 5 185, 205, 215lbs.
D1: Weighted Pullups 3 x 5 26lbs
E1: Front Leaning Rest Rings 5 min
This morning part II:
Metcon with the rest of class:
12 Minute AMRAP
10 SDHP (95#)
10 Push Press (95#)
20 Sit Ups
RX 6 Rounds + 6 SDHP’s.
December 2011
15 posts
4 tags
Happy New Year!
Most distance runners log 1000/2000 miles per year. I just added mine up, and came to about 400. I don’t train like most runners, but I do love running!! Here’s to another year running.
Lots of cool things going down in 2012 for me. Crossfit Certification, hopefully an affiliation/Garage gym, organizing and training for Leadville 100 in 2013, start coaching some new...
Chris Beat Cancer...
Not sure I have posted about Chris before, but he trains at my gym and is a VERY inspiring dude. Chris was diagnosed with stage 3 colon cancer and beat it with surgery, alternative therapies and radically changing his diet. His website is http://www.chrisbeatcancer.com. Anyway, my coach and a couple of friends interviewed him earlier this month, and you can watch the whole thing on Ustream....
karengetsgoing asked: What accomplishment are you most proud of this year (2011)? Are you orginally from Memphis? Are you an Elvis fan?
1 tag
Treadmill...eww...
My son goes to Parisi Speed School at the local globo gym. I took him tonight, and while he was there I ran on a treadmill *gasp* I HATE treadmills… 4 miles in about 33 minutes.
1 tag
Ouch...
Tough one this morning after some front squats @ 175lbs and some handstand pushup work.
10 Rounds @ 115lbs.:
5 Power Cleans
5 Thrusters
5 Push Press
RX was 135lbs, but after a few test thrusters I knew that wasn’t happening for 10 rounds. So I scaled to 115. Finished in 25:30. Tough WOD.
2 tags
Happy Friday!
I’ve trained every day this week. Not bad for having ran a marathon Saturday. Here’s today’s WOD:
5 Rounds:
10 Kb Swings 1.5 Pood
10 Box Jumps 24”
10 Knees to Elbows
10 Jumping Lunges
Finished in about 10:37. Also did some back squats before this. Feeling kind of weak, but I always feel this way when I am running a lot. Running makes me WEAK! Haha! I still...
The Painless Path to Endurance →
falllingforward:
Some interesting notes on weekly high mileage versus focus on quality training and cross training.
I think this guy is a beast and we can’t exactly take his methodology for the average joe. He still does 3 hour long runs and high intensity stuff. He has been acclimated to a higher level for years now. I still believe the rest of us need the volume to acclimate our bodies...
2 tags
Sylamore 50K
Officially signed up for Sylamore (http://www.sylamore50k.com/default.aspx). Anybody else going to be there? I can’t wait, it’s such a fun race. Creek crossings, lots of good aid stations. A bunch of folks from Memphis will be there. Gonna be a blast.
Registration closes on the 15th, and you get an awesome hoodie. :)
Failed...
I did not kick ass. I failed bad. More later. Finish time was 4:03. Not even better than last year. Im discouraged but will learn from it. Can’t wait to get back to the gym to lift something heavy!!
November 2011
16 posts
4 tags
The Dreams are Here...
The race dreams have started. I dreamed last night that I finished in 3:24. That would certainly be great. Other @StJude runners, which corral are you lining up in? I plan on putting myself somewhere between 2 and 3. I might lay back just behind the 3:15/3:20 people for the first half and see how I feel. Then try to continue or kick it up a notch.
Race Week!
Monday: 5x5 Back Squat. Loads: 185,185,195,195,205
That’s it for today. Focusing on Saturday…
Tuesday Morning!
Not sure what I weigh. Don’t feel like getting on the scale. Feeling pretty good though. I’ll weigh in on race day in a couple of weeks.
Today’s training:
Clean off blocks 4 sets of 3
Snatch Balance 5 Sets of 3
Push Press 4 x 4
Airdyne Sprints 10 x 10 Seconds on 50 Off
155 on the cleans. Here’s a look:
And here’s a look at the push press @ 135. Went up to...
Last Full Week of Training!
This is my last real week of training before St. Jude. Next week we’ll be on vacation in Disney World then when we come back the following week is race week. I can’t believe it’s crept up on me this fast. Amazing.
Two WOD’s this morning:
WOD 1:
Half Cindy (10 Minute AMRAP)
5 Pullups
10 Pushups
15 Squats
I got in 10 Rounds plus 5 pullups
WOD 2:
5 Minutes row for...
DNF
DNF’d a 15K this morning because some other race going on at the same time as ours put cones out on our course and a bunch of us made a wrong turn. Was on track to finish at about a 7:05 ish pace. Very disappointing.
1 tag
Tuesday Morning!
5 Rounds:
3 Handstand Pushups
6 Turkish Get Ups
18 Burpees
36 Double Unders
3 Minutes Rest
Finished in 31:40
Halloween!
Wow…I refused myself nothing. I’m stuffed…back to hard work tomorrow! :)
October 2011
24 posts
1 tag
Monday!
“Bradshaw”
10 Rounds
3 Handstand Pushups
6 Deadlifts (225lbs.)
12 Pullups
24 Double Unders
http://www.crossfit.com/mt-archive2/007957.html
Finished in 20:08
1 tag
