Thursday, January 26, 2012

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.


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

Squat Clean 155
Shuttle Run
11:16 Rx

Krav Level 2 Class

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

Crossfit Central WOD
9:14 RX PR

Krav 1 and Krav 2 classes

MTB Ride - Mary Moore Searight Park
Ride Data

Saturday, January 21, 2012

New Neighbors

I went this morning and met my new neighbors at Brodie Park Crossfit. They are putting on free Saturday workouts every weekend, which is really great. It's fantastic to be able to drive less than 3 miles round trip, too!

I had no idea how many people would be there today, and to be honest I was surprised at how many people showed up. It's a nice big space and the workout they had was a good one. I am pretty sure everyone had a fun time.

I am looking forward to a great mountain bike ride tomorrow followed by some NFL playoffs on the DVR when I get home.

BPC Free Saturday WOD
5 rounds
10 pullups
10 ring knee to elbow
10 box jump
10 wall ball to pushup
100ft farmer's carry (1.5pd each arm)
16:50 Rx - 2nd fastest today, no free t-shirt for me. It pays to be a winner.

Friday, January 20, 2012

A long week

This week has been pretty long for me, as I've been in a training class all day every day. Death by PowerPoint is pretty much accurate. I have been tempted to make more than one cup of coffee every day, but haven't!

Interesting article about coffee - Obsessed: Coffee

I had a good time with the 615am class on TU & TH this week. I could get used to getting up early again I think. Looking forward to the weekend, it looks like I'm going diving on Saturday and for a mountain bike ride Sunday. Should be another fun weekend that will go by way too fast.

KO kickboxing (45min)
Krav Maga L2 (60min)

Crossfit Central WOD

A) Power Cleans 5x7 No Drop
135, 135, 135, 155, 185x (did 5 last round @ 185)

B) 5 rounds for time:
9 Burpee Pull Ups
15 GHD Sit Ups
9:18 Rx

Veloway endurance ride
7 laps, 21.2 miles. A PR on fastest single lap, too!
Ride Data

Active Rest Day
Dog walk 30min, light yoga/stretching

Crossfit Central WOD

AMRAP in 10 mins:
5 Muscle Ups
10 OH Squats
4 rnds, jumping MU, OHS scaled to 95

Monday, January 16, 2012


A day of diving on Saturday and a great mountain bike ride on Sunday and I have no complaints, except that time went too fast. I felt like I rode a lot better on Sunday, and though the trail was easier than some of the others, it felt good to go faster. We ran into a few other people we know from diving out on the trail, and promptly dropped them so that was a good feeling too. Also, my 5k run on Friday was under 30min and I didn't really even try that hard...time to try to set a PR on that (and remember my stupid Garmin HR/GPS to log it)!

Krav L1 & Krav L2 classes

MTB ride at Slaughter Creek
20 miles - Ride Data

Scuba diving & walked the dogs for just over an hour

5k jog: 28:29

Thursday, January 12, 2012

Know when to fold 'em.

The deadlifts a couple days ago were a mofo. It left me wiped out and a sore lower back on top of it. That tells me my form and technique went as I fatigued. I took the 11th pretty much off, skipping my normal Krav Maga classes and doing some yoga, foam rolling, and so on.  Today my back still is kinda sore, so I rolled this moring and before class. Luckily today's wod went pretty ok and my back feels a little better than yesterday. I didn't want to, but I am glad I took the day to recover a bit yesterday.

Crossfit Central WOD
a) 5 rounds
4 shoulder press, 3 push press, 2 push jerk @ 155
not timed, did it RX and it was no joke!

b) tabata squat & pushups
sq 11, pu 8 (did games standard)

Restorative Yoga, stretching, foam rolling, TP - ugh...sore back SUCKS!

Crossfit Central WOD

5 rounds
500/400/300/200/100 - row (meters)
25/20/15/10/5 - Ring row
5/4/3/2/1 - Deadlift 315#
DNF - couldn't get the last deadlift RX

Monday, January 9, 2012

Endurance Nutrition?

I don't really know a lot about endurance athletics, mainly because when I was in the Army we didn't care (nutrition was beer and whatever we felt like eating) and until recently I didn't do much endurance activities at all. Since getting back on a mountain bike, I have been thinking about endurance nutrition a lot more. Specifically what to eat during the event and for breakfast before the event.

Sunday's ride was really long and burned over 2500 calories. I had a couple protein bars and some mixed unsalted nuts with me along with 100oz of water in my camelback. I felt pretty ok for the most part, but towards the end I was deep in the pain cave and started to lose focus, next thing I knew I was out of water. Fortunately I was very close to the trail head and parking lot where my truck was parked and the water I had fortunately assumed I would want or need after the ride.

Right now I am not sure what to eat before & during rides like this for optimal performance, so I will do some research and reach out to some people that will know the answers.

Two KM classes: Level 1 then Level 2. 60min each.

MTB ride at Rocky Hill Ranch:
221min, 2596cal
Ride Data

Easy WOD - 4 rounds:
Run 400
40 abmat situps
then 100 double unders

Took dogs for a walk after

Friday, January 6, 2012

A rather rude welcome back.

I knew that a benchmark right after the holidays would not really be a good experience. I expected to be sore after. When I saw it was "Cindy," my expectations were confirmed. Most of us are pretty sore from that WOD when we've been going for weeks, after all. It's now three days since that workout and I am still a little sore.

I am looking forward to an epic 25+ mile mountain bike ride this Sunday at Rocky Hill Ranch. I will be sore again for sure after that!

Hydration + Nutrition

MTB Mary Moore Searight Park
xx min - ride data (update to follow)

Crossfit Central WOD
5x3 front squat: 135, 185, 195, 205, 205

Team of three, 12min cutoff
2k Row, 100 thruster dual 1pd kb, 100 burpee
We finished all but 2 thrusters RX

Holy sore as shit! Did restorative yoga and went for a walk with the dogs

Crossfit Central Benchmark WOD
12 rounds + 2 pushups RX

MTB Mary Moore Searite Park
51min - ride data

Monday, January 2, 2012

No resolutions

I am not someone that sets all these weird resolutions. I tend to think that doing so is a recipe for failure because they are just talk with no plan to make them happen a lot of the time. I already have goals for 2012 and plans and actions to make them happen. Why put more crap in the blender?

The last couple weeks have been pretty crazy, as they often are with the holidays. Lots of driving and even more terrible foods everywhere you look, right?

Lots of logging to catch up on, so here goes!

Greenbelt Hike: 1:43
Hike Data (not accurate, gps kept auto-pausing then not starting again due to steep climbs)

MTB Ride: Rimer's Ranch. 66min
Ride Data

MTB Ride: Walnut creek park. 86min
Ride Data

KM class, 1hr, ground fighting - crazy hard, very fun!
Dog walk, 44min

KM class, 1hr

KM class, 1hr

Run 29min @ 5.7pace
Dog walk 40min

Dog walk, 66min

Run @ Town Lake: 57min, 5.5 pace

KO kickboxing

5x5 lifting party
-dead lift: 225, 225, 275, 300, 300
-shoulder press: 135 all rounds
-pendlay row: 135 all rounds
-front squat: 185 all rounds

100 double unders

KM classes, level 1 and 2 back to back.