Racing is back

The weather allowed the Dirt Derby races to happen last night. We had a different and much easier track this time, as the property has moved the motocross track closer to the road. A flat, twisty, slippery hard-pack with some loose sections hidden here and there along with a very stiff wind in our faces at times was still a good challenge and resulted in some good racing, at least in the middle of the pack where I was! I got a much better start than my first race and made a few passes straight away. I was making ground on some guys in front of me when someone fell right in front of me and I had to stop to avoid him and the people next to me. I ended up getting a couple of them back later in the race by using better lines and upshifting when the wind was at my back - use that wind when you can! While we need the rain, I hope it holds out for next week so we can race!


2012-Mar-6
Crossfit Central WOD
CFT Finish DL:  365, 405x, 405x
I got 365 up, which I missed last time. Still not happy with that.

Dirt Derby Mountain Bike Race (20min, 5 laps)
Finished 9th out of 15 in my race. No crashes!
Strava - Race Data

2012-Mar-5
Krav 1 and 2 classes, 60min each
Lots of sparring and sprawls!

What a weekend!

It was so nice out, and we spent most of the weekend outside enjoying it. I sure don't want to spend the day in the office, but I have a lot of work to do. Hopefully the weather is nice tomorrow so the Dirt Derby mountain bike race happens!

2012-Mar-4
Exploration Dives at Reveille Peak Ranch
Planned to do a dive to 185' technical dive in order to explore the graphite quarry bottom. Got all backgas and deco gasses ready and did about 400-500m surface swim, then headed down only to find a silt bottom at 65' - what a let down!  Conditions deeper than 40' are not very good. Surface swim to another part of quarry and dropped down again to find the bottom at 95' which was better. The "deep" still eludes us....

2012-Mar-3
Brodie Park Crossfit Free Workout
Run 400
25 Games Standard Pushups, 25 Squats
Run 400
25 Burpees, 25 Box Jumps
Run 400
25 SDHP 40lb DB, 25 Thruster 40lb DB
Run 400
25 Wall Ball, 20lb ball, 25 Ball Slam, 20lb ball
14:20 Rx

Hike with the dogs around the lake
4.11 miles

2012 Crossfit Games Week 2

I know that there is only a slim chance (like snowball's chance in hell) that I will make it to the regional competition unless the stars align and all the remaining workouts are stuff I am really good at. Maybe max 1 rep shoulder press for three weeks in a row! Yeah, that's the ticket.... but come on, that's not likely, right? Anyway, so far the Open has been a lot of fun so far and I have no regrets for entering.

The last week has gone by so fast! Even with a day or so being a bit sick, I still had a pretty good week of work. I can't wait to see what the 12.3 WOD will be.

2012-March-1
Crossfit Central WOD
Games 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Score:  46


This is less reps than I expected, but I have never snatched that much weight once much less for reps. I like snatching. Need to do more of it.

After work:
Yoga for Athletes - Zen session!


2012-Feb-29
Krav Maga classes, level 1 and 2

2012-Feb-28
Crossfit Central WOD
CFT part 1
Back squat - 335 (miss 365)
Shoulder Press - 205

2012-Feb-27
Krav Maga classes, level 1 and 2

2012-Feb-26
Was under the weather when I woke up, so I took it easy. Did a Yoga session later in the day and walked with the dogs for a bit. Took a few naps along the way.

2012-Feb-25
Went hiking for a few hrs on green belt. I need to get a good backpack to carry more load on hikes. Almost like old ruck marches except for fun. Hmm.

2012-Feb-24
Restorative Yoga & walked the dogs...active rest day.

Games 2012...It is time.

To be honest, I never thought I would sign up for the Crossfit Games. Mainly this is because I know there are some huge holes in my game which I know without a doubt will be exposed, probably in the first workout. I have never done a legit muscle up, for example. So why bother, you may ask, right? Part of the reason is that we will be doing the workouts at Crossfit Central anyway. The other  reason is simply to know where I stand at the end of the open. The workouts will be brutally hard and will expose every weakness we as competitors in the games have. Keeping it real, I don't expect that I will end up on TV this summer, but by the time I turn 45.... enough bullshit...here we go!

2012-Feb-23
Crossfit Central WOD
Games 12.1
7 Min AMRAP of Burpees
Score: 64

My strategy bit me a little. I was going too slow trying to keep a pace and ran out of time with gas in the tank. To be fair it wasn't a lot of gas, but I had a good 10-15 more in me. Sucks.


2012-Feb-22
Krav Level 1 & Level 2 classes


2012-Feb-21
Crossfit Central WOD, retest benchmark from 6 weeks ago

500m Row, 25 Ring Rows, 5 Deadlifts 315#

400m Row, 20 Ring Rows, 4 Deadlifts 315#

300m Row, 15 Ring Rows, 3 Deadlifts 315#

200m Row, 10 Ring Rows, 2 Deadlifts 315#

100m Row, 5 Ring Rows, 1 Deadlifts 315#

17:20RX - and CC Podium!!  Did not finish last time.



2012-Feb-20
Krav Level 1 & Level 2 classes


2012-Feb-19

Hike w/dogs for just over an hour, then fun yard work

2012-Feb-18

Brodie Park Crossfit Free Saturday WOD 

Teams of two:

100 pullups

100 jumping squats

100 pushups

100 ball slams

100 lunges

100 jumping jacks

100 kb swing (Russian 24kg)

100 situps

100 push press 45#

100 dead lift 45#

18:40 (me RX, partner jumping pullups & women's bar for DL & PP)

2012-Feb-17

Active rest day - Restorative Yoga & walked the dogs

2012-Feb-16
Crossfit Central WOD

3 rounds for time  - 55# DB
5 Pull Ups
5 DB TGU (L)
5 DB Power Snatch (R)
5 DB TGU (R)
5 DB Power Snatch (L)
2 rounds RX, DNF

2012-Feb-15
Krav Level 1 & Level 2 classes


2012-Feb-14

Crossfit Central WOD
3 rounds for time:
800m Run
15 Clean & Jerk
1 + 4 CJ Rx

2012-Feb-13
Krav Level 1 & Level 2 classes

Is it June yet?

I am so ready to go on vacation! I'm ready for sun, sand, scuba diving in clear and warm water, and no conference calls! While vacation is 4 months away, that time will probably go by pretty fast!

I sometimes get the feeling that I am running myself a bit ragged, which is why the time is going by so fast! This is a good thing, really, because I feel fortunate that I am able to go to Crossfit, Krav Maga, and all the other stuff I do every week! I last went to a globo gym a few months back and I felt really out of sorts. With its forest of machines and walls of mirrors mixed with people reading books and magazines while pedaling or walking on the treadmills, I just felt lost. What could I really do there? I don't do curls or leg extensions. This isn't meant to be judgmental against this gym or the people there, but sometimes when it's raining on a Saturday this is where I end up. Lost in a sea of machines. At least they have a couple Concept2 rowers that usually work.

Speaking of those check this link out: Fix your rowing

2012-Feb-12
Went hiking, worked in the yard some more..not a hard day, but it was pretty busy and kinda cold out.

2012-Feb-11
Went diving at Lake Travis for a few hours. It was freakin' cold in the morning!

2012-Feb-10
Active Rest Friday - some light yoga & walked with the dogs

2012-Feb-9
Crossfit Central WOD

A) 5x5 Floor Press
135/155/185/205/225

B) 3 rounds for time:
Ab Mat Sit Ups 50, 50, 50
Wall Walks 5, 4, 3
Double Unders 50, 50, 50
DNF, RX


2012-Feb-8
Krav Level 1 & Level 2 classes

2012-Feb-7
Crossfit Central WOD

New Benchmark – Retest in 6 weeks
3 rounds for time:
500m Row
12 Thrusters 135#
21 Pull Ups
DNF RX, 2+11 Thrusters in 20min cutoff


2012-Feb-6
Krav Level 1 & Level 2 classes

2012-Feb-5
Wasn't feeling well. Didn't do much besides lay up and sleep...not fun.

2012-Feb-4
Went hiking, worked in the yard...not a hard day, but it was pretty busy

2012-Feb-3
Active Rest Friday - some light yoga & walked with the dogs

Where is winter?

I can only recall one day where it was below 32, but maybe I don't remember them all. Anyway, the other day it was 83 degrees. In January! Unreal. A couple years ago we did a WOD at Crossfit Central for the I Am Crossfit challenge in a crazy 17 degrees.

Thankfully we're getting some rain. The weeds in my yard are thriving. I have a fun weekend of working on my yard ahead. I am super pumped about that...yeah, sure :)


2012-Feb-2
Crossfit Central WOD
5x3 backsquat - 225
3 rounds
15hspu
10 hang power clean 155
7:57 - head on abmat is only scaling...so not RX

2012-Feb-1
Krav 1 and 2 classes
2012-Jan-31
CC Benchmark: CC Flyers
2+ 2oh, need to work OHS for sure. Ridiculous

2012-Jan-30
Krav 1 and 2 classes

2012-Jan-29
Hiked BC Green Belt, 144min

2012-Jan-28
Brodie Park Crossfit Free Saturday WOD
Run 200
50 Ring Dips
Run 200
50 OHS (PVC)
Run 200
50 Lunges
Run 200
50 Pushup (games)
20 Burpees
13:28 RX

2012-Jan-27
Active rest day, did restorative yoga and took dogs for a walk

Rain and Dogs

Lots of rain this week = awesome
Dogs scared of thunder = not awesome

I don't think I've yet recovered from no sleep. Once you get used to solid 8hrs plus every night, it's rough to go on only a couple.

Do you have inflammation? Check this out - Mark's Daily Apple: Top Six foods to help reduce it.



2012-Jan-26

Crossfit Central WOD
Deadlift 5x5
225, 225, 275, 275, 285

10-8-6-4-2
Squat Clean 155
Shuttle Run
11:16 Rx


2012-Jan-25
Krav Level 2 Class

Cleared stack of 8 kickshields with dive & forward roll! BOOM :)


2012-Jan-24
Crossfit Central WOD
Jackie
9:14 RX PR


2012-Jan-23
Krav 1 and Krav 2 classes






2012-Jan-22
MTB Ride - Mary Moore Searight Park
Ride Data