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

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.

2012-Jan-21
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.

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.


2012-Jan-20
KO kickboxing (45min)
Krav Maga L2 (60min)

2012-Jan-19
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


2012-Jan-18
Active Rest Day
Dog walk 30min, light yoga/stretching

2012-Jan-17
Crossfit Central WOD

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

Faster!

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)!

2012-Jan-16
Krav L1 & Krav L2 classes

2012-Jan-15
MTB ride at Slaughter Creek
20 miles - Ride Data

2012-Jan-14
Scuba diving & walked the dogs for just over an hour

2012-Jan-13
5k jog: 28:29

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.

2012-Jan-12
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)

2012-Jan-11
Restorative Yoga, stretching, foam rolling, TP - ugh...sore back SUCKS!

2012-Jan-10
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

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.


2012-Jan-9
Two KM classes: Level 1 then Level 2. 60min each.

2012-Jan-8
MTB ride at Rocky Hill Ranch:
221min, 2596cal
Ride Data

2012-Jan-7
Easy WOD - 4 rounds:
Run 400
40 abmat situps
then 100 double unders

Took dogs for a walk after

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

2012-Jan-6
MTB Mary Moore Searight Park
xx min - ride data (update to follow)

2012-Jan-5
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

2012-Jan-4
Holy sore as shit! Did restorative yoga and went for a walk with the dogs

2012-Jan-3
Crossfit Central Benchmark WOD
Cindy
12 rounds + 2 pushups RX

2012-Jan-2
MTB Mary Moore Searite Park
51min - ride data

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!

2012-Jan-1
Greenbelt Hike: 1:43
Hike Data (not accurate, gps kept auto-pausing then not starting again due to steep climbs)

2011-Dec-31
MTB Ride: Rimer's Ranch. 66min
Ride Data


2011-Dec-30
MTB Ride: Walnut creek park. 86min
Ride Data

2011-Dec-29
KM class, 1hr, ground fighting - crazy hard, very fun!
Dog walk, 44min



2011-Dec-28
KM class, 1hr


2011-Dec-27
KM class, 1hr

2011-Dec-26
Run 29min @ 5.7pace
Dog walk 40min

2011-Dec-25
Dog walk, 66min

2011-Dec-24
Run @ Town Lake: 57min, 5.5 pace

2011-Dec-23
KO kickboxing

2011-Dec-22
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

2011-Dec-21
KM classes, level 1 and 2 back to back.

Sparring is fun!!

Level Test Survivors!

My last blog post I talked about the Krav Maga level test I had taken, and since then I've found out I passed the test. I was pretty confident that I had passed, but you know how that goes - you don't know for sure until you know.

So this week I went to my first L2 class, equipped with my new shin guards and 16oz gloves wondering how often they would be used. Right damn now was the answer. We warmed up by sparring about 30-40% behind the punches and kicks, did some other calisthenics, stretched, then sparred and practiced lots of defenses that I had never done before. It was great! At the end, we sparred with different people. You quickly realize the speed/quickness difference between a small young guy and a big older guy. I got caught in the nose a couple times, but delivered some good shots of my own, including a couple really nice leg kicks. The adrenaline rush of this last little bit was definitely noticeable! I can't wait for the next class.

It's been a long week, but not in a bad way! Lots going on, so this blog which is really just my workout log hasn't been updated in a long ass time. So, to keep it short and simple and allow me to get back to work, that's it...I'll leave you with this link:

30 things to stop doing to yourself



2011-Dec-20
Lift Heavy Shit & Work Double-Unders

Deadlift 5x5 -
Shoulder Press 5x5 -
Front Squat 5x5 (from ground - no racks) -

Double Unders: 200

2011-Dec-19
Krav L1 and Krav L2 classes
First night in L2, which was really fun. We basically sparred the whole time! FUN!

2011-Dec-18
Run 5k
Forgot my dang GPS/HR/Stop watch! Ugh! :)

2011-Dec-17
Dog walk & went scuba diving

2011-Dec-16
Kickboxing class

2011-Dec-15

5x2 Sumo Deadlift
135, 225, 275, 275, 315x
 For Time:
12-10-8-6-4-2
Games Standard Box Jump
Pullups
10min cutoff, finished through 6


2011-Dec-14
Krav L1 and Kickboxing classes


2011-Dec-13
Crossfit Central WOD

"Annie"
ForTime:
50-40-30-20-10
Double-Unders, AbMat SitUps
13:46 Rx

Totally Wiped Out

This past weekend was one of the most taxing to me physically and mentally since I was in the Army. Saturday morning at 930 we started a level (belt) test in Krav Maga. I had heard it was going to be a long day with a seminar then a short lunch then the test - this is common info, after all. So in my head, I expected one thing and got a lot more than I expected.  The seminar went until just after 230pm, and all was going great. I was tired but focused on the task at hand. About five minutes out from our time to get going again, I was finishing up some light stretching and was headed to the restroom when the first hamstring cramp hit. I had already gone through a gallon of water and a full 64oz Gatorade at this point, and could hardly hold down any more fluids! I knew it was going to be a long day at that point. I won't go through the test too much except to say that both hamstrings were cramping for the first two hours then my abs were cramping at the end along with them. I tried hard to drink as much as I could hold down (full on physical exertion with stomach full of fluid is no joke), but maybe it was too late for that to really matter. To say the cramping was a detriment to the test would be a massive understatement. I was most disappointed in how much trying to prevent cramping took my mind off the tasks at hand. I don't yet know if I passed or not. I do know that regardless of the outcome I did not quit.

Sunday I was pretty damn sore from head to toe. I did a little shopping, a ton of hydrating, and by afternoon I was feeling a good bit better. I figured that a nice easy jog at Town Lake would be good to loosen up my legs and my dog would enjoy it too so we headed to the Hike & Bike trail and did a nice easy 5k jog.

Monday morning...holy shit! I am not sure running Sunday was such a great idea. I felt like I imagine a 80yr old feels. Could barely move around from sore, tight, and generally unhappy everything! I had planned to go to Krav Maga class, but I decided to do 30min of restorative yoga and take the dog for an hour or so long walk.

2011-Dec-12
Restorative Yoga, 30min
Dog walk, 59min

2011-Dec-11
5k easy pace jog at hike & bike

2011-Dec-10
KM Level Seminar & Test
496min, 5232cal

My old dog

Dec 7th my dog celebrated her 11th birthday. It's been a hell of a journey from finding a pup on the side of the road with some lady who couldn't keep her to today, over a decade later. It's pretty hard to see her starting to slow a little bit, you know? We used to go running and she would try to pull me the whole time, and now she is the one dragging behind. She doesn't really like to play much anymore, either. She won't fetch anything that isn't edible. She's more tolerant of foster dogs, but still wont be pushed around. I can only hope she has a few years left to track mud through my house, bark at nothing, and snore next to my bed at night.

If we, as humans, could have one goal maybe it should be something as simple as being as good as your dog thinks you are.

2011-Dec-8
Crossfit Central WOD
5x5 floor press
135, 185, 205, 225, 245 (had help on 5th rep @ 245)

Tabata 8 rounds:
medball clean 20lb
ring rows
Low rounds: 6 & 6

2011-Dec-7
Krav Maga class - last class I can make before level test this coming weekend.

Sun!

As bad as we needed the rain, I have to be honest: It's nice to see the sun out! I wouldn't mind a bit more heat to go with it...the older I get the more I hate the cold :)) I would like the trails to dry out around town so we can get some MTB riding in, too...

All day web conference each day this week. It SUCKS. I am glad I made it to CC before work and got some work done first! It was a nice brisk morning at CC today, and the workout was a good one.


2011-Dec-6
CC WOD
3 rounds
500m row
100m 24/16 kg kb hi/lo carry
5 front squat, 155
14:53 RX

2011-Dec-5
Krav Maga Class
&
KO Kickboxing

2011-Dec-3
Old Dog Jog - ran the circle c park trail with my old dog.

Strategy

I'll tell you what, your choice in strategy can really make or break you in a race! Last night I entered my first mountain bike race, and I screwed myself right off the start. Let me break it down: Because I had never entered a race before, I thought I would start at the back of the pack and then try to chase people in front of me and pick them off one at a time - chase the carrots, if you will. Due to the rain that fell a few days ago, the track was deep and soft, and very much one-lined in a lot of places. That one line wasn't even really that good for the most part. So with my strategy in effect, we were off... a few small obstacles were no problem then the first uphill climb that turns to the left. It was soft and steep...yep, 10-15 people in front of me piled up, unable to make it up. I jump off my bike and wait for them to get straight and going, and realize that I just lost at least 30sec of time there then it happened again on the next climb on that lap. Looking at the data (lap 2 was first real lap of the race) I can see my first lap was over 1min slower than the next (lap 3). Yikes. Next time I will not lay up at the start! I'll just hit it and if people are faster they will pass me anyway, but at least I wont get hosed at the start of the race.

2011-Nov-29 & Dec 1
Crossfit Central WOD
CFT
SQ 335, PR 200, DL 335 (WTF!)

I am not real happy about those numbers. No screw that, they are bullshit.

Dirt Derby - Mountain bike race
Data

2011-Nov-28
Krav Maga class
Getting ready for level test on Dec 10th!

Just like that

The holiday came and went, just like that! It's funny how fast a long weekend goes, compared to four days working, isn't it?

2011-Nov-27
MTB ride @ Mary Moore Searight Park
Ride Data

2011-Nov-26
Active rest: did recovery yoga and took the dog for a nice walk.

No Leftovers. No BS.

Yesterday everyone was talking about the dreaded food coma that so many people succumb to every Thanksgiving. Today it's the leftovers that they're blowing through like a tornado.

Not me. I can't afford that.

I had my "bad meal" yesterday, but didn't bring home any leftovers and I don't have any "holiday" food at all. I would, to be honest, not be upset about a nice pile of leftover smoked turkey breast! I didn't spend the day shopping or laying on my ass watching football, and I feel freaking fantastic. I did go to Costco to get a refund on my Garmin FR410 -- I bought it last week for $279 and they're on sale today for $209 - what a fantastic deal!

2011-Nov-25
MTB Ride at McKinney Falls State Park
Ride Data

Happy Thanksgiving

I started today with a nice jog at the lake, but I foolishly didn't warm up, roll out, drink enough water, or prepare. It was impulsive, but I still had a good time.

While I will miss seeing my family this year, I will celebrate the holiday with friends. It's a beautiful day, which I won't ruin by gorging myself on plate after plate of food. We're eating at Hyde Park Grill, which means we'll get good food but not in unlimited quantity. I think this is a good way to go.

It's been a good week, aside from Crossfit Classes I've done a good bit on my own. Here's the report data from my Garmin Forerunner 410 - 4 bike rides and 1 run:

Count:  5 Activities

Distance:  44.18 mi

Time:  4:43:32 h:m:s

Elevation Gain: 901 ft

Avg Speed: 9.3 mph

Max Speed: 24.9 mph

Avg HR: 149 bpm

Max HR: 177 bpm

Calories: 4,702 C

2011-Nov-24
Town Lake Run, 3 miles
31:23
Run Data

2011-Nov-23
Veloway, 4 laps
43:27
Ride Data

Rain and timing

I was supposed to have a race tonight, but last nights rain made the course muddy. I am, to be honest, more thankful to see some rain than sad about a race. Timing is funny that way, isn't it?

I picked up a Garmin Forerunner 410 and I am digging the data it has. See the two links in this post on the 19th and 20th.

2011-Nov-22
Crossfit Central WOD
Max Effort box jump height: 39"
Jackie
1k row, 50 bb thruster, 30 pullups
9:18RX

2011-Nov-21
Yoga, hatha (stretching/zen)
aka rest day

2011-Nov-20
MTB Ride @ Greenbelt/Hike & Bike trails
Ride Data

2011-Nov-19
MTB ride @ Walnut Creek Park
Ride Data

2011-Nov-18
Veloway ride, 33:50

2011-Nov-17
Crossfit Central WOD

Strength:  7 x 1 Deadlift
WOD:
AMRAP in 6 Min
6 Power Cleans
6 Burpees

Don't call it a comeback....

...I was never gone :)

I keep putting off updating my workouts! I have them written in a notebook, logged daily along with my food in MyFitnessPal, and here too. It's kinda exhausting to be honest!


2011-Nov-16
Krav Maga 1, KO Bag kickboxing
classes after work :)

2011-Nov-15
Crossfit Central WOD

Diane
21 – 15 – 9
Deadlift 225#
HSPU
8:08 - green band hanging from pu bar


2011-Nov-14
Krav Maga Level 1/2 mixed class
Tons of ground work!

2011-Nov-13
63min run on town lake hike & bike trail

2011-Nov-12
Mountain bike ride, 71min, Greenbelt
Demo ride on a Pivot Mach429 XTR build. What a bike!!

2011-Nov-11
Veloway, 45min ride

2011-Nov-10
Crossfit Central WOD

Strength:  7 x 3 Power Snatch
max 135

WOD:
AMRAP for 8 mins:
10 Ring Row
Run 100m
20 Sit Ups
5 rounds RX


2011-Nov-9
Krav Maga & KO Kickboxing
60min krav, 45min ko

New toys

I am excited. I have a new phone coming today and I can sell my old one on eBay for more than I paid for the new one. Sweet! I've gotten back in to mountain bikes a bit lately, and after renting a bike for a nice ride on the 6th, I think I'll pick up my own this week. We had a blast and it's a hell of a workout too. I may enter a couple races at the dirt derby soon, too. Good times ahead....

2011-Nov-8
Crossfit Central WOD
AMRAP 25
21 cal row
12 front squat 165lb (from ground)
5 rounds + 19 cal RX - that shit is no joke.

2011-Nov-7
Krav Maga class & KO Bag kickboxing

2011-Nov-6
Mountain bike ride at Walnut Creek
97min.
My friend's ride data

2011-Nov-5
Rest day
Zen yoga for an hour, took the dog for a nice long walk

2011-Nov-4
Speed ride: 75min (road) for max avg speed (Veloway)
15.2 mph

2011-Nov-3
Crossfit Central WOD
5-4-3-2-1 push press
135, 155, 185, 225, 255(miss, barely)

21-15-9
kb swing, burpee, wall ball (24kg bell, 20lb ball)
10:00 Rx

2011-Nov-2
Krav Maga Class

Back in the swing of things? Kinda

Siamil Island

Sipadan Water Village - where we stayed

In the wild! Pygmy Elephants

Orangutang

White tip shark

White tip shark

Ah vacation...you know how it is when you're gone for a long time? You come home with loads of laundry, no food in the refrigerator, jet-lagged, and generally out of sorts with life! While I had a fantastic three-week trip to Malaysia and a day to play around Singapore, I really think it was a bit too long! That said, I would go again tomorrow :)  I will post a link to the rest of the photos later - or peep my Facebook if we are "friends."

Now the business of getting back on track is in full swing!



2011-Nov-1
Crossfit Central WOD
Usual warmup plus Kettlebell warmup workout with 24kg bell - press, swing, goblet sqats, carry across gym, etc...

Run 800 for time
3:34

Annie - 50,40,30,20,10 - Double Unders & Situps (abmat)
12:34 Rx

Tabata Squats - 8 rounds
Low round: 10 squats


2011-Oct-31
Krav Maga 
Lots of mental catching up! A few weeks away from class leads to a lot of rust!

KO Bag Kickboxing
Only two of us showed up for kickboxing, and we were run through the wringer!

2011-Oct-30
Yoga & hike with dog for 2:02

2011-Oct-29
Veloway ride
41min, 16.1 avg speed

2011-Oct-28
Yoga class - sore as crap from 27th heh

2011-Oct-27
Crossfit Central WOD

Backsquat 5x3 (moderate weight, max depth as possible)
135, 155, 175, 185, 225

5 Rounds
9 plyo-pushup (clapping)
6 broad jump
9 weighted situps 35#
10:00 Rx