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.

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 Crossfit Football Totals.  Here were my results:

That’s:

• 205lb Power Clean Up from 195
• 300lb Back Squat!!  Up from 295
• 180lbs Bench!! Up from 155!  What?!?
• 385 Deadlift (I went for 4 plates 405 and just BARELY missed it)

So that’s a total of 1070 lbs.  Pretty stoked about that!!

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 all good workout.

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 for me! :)

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:

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.

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.

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…

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.  Had to start kipping the HSPU’s.  12:19

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 runners…can’t wait to get started!

Hopefully we’ll finish this film…