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

Mean Girls

Diane is another mean girl! Doesn't seem like it would be that bad of a workout, but she's a mean date! I need to get HSPU as RX as I can only do a couple right now.

2011-Oct-4
CC WOD
"Diane"
21-15-9
Deadlift 225#
HSPU
6:13 - green band and blue band hanging from pullup bar to assist HSPU

Fall weather?

Sunday morning. 641am, a nice run on the hike and bike trail and a realization that the sweat on my hat and shirt was cold, and felt great. It was a great morning on the trail. Lots of people were out getting in a run, walk, or bike ride. I need to go there more often because it's far more enjoyable than running in my neighborhood.

2011-Oct-2
7 mile run, Town Lake Hike & Bike (aka Lady Bird something or other now)
1:08

2011-Oct-1
Went diving, went hiking, went shopping, went ... what a busy day!

A week away!

The last seven days have been insane! Busy busy busy! I have been able to get a lot of great work done, finish up some projects for a couple clients, prepare my handover materials for my backup people, and attend more training. One week from today, I will be leaving on a jet plane for a much-needed vacation.

I am, however, mildly concerned. I have no idea what food options I'll have in Malaysia, more specifically a tiny island off the coast. There's no fitness facility. There's no laundry.  There is an ocean. A beach. 15 sticky-notes have different WODs on them, and I will just pull one from a hat (or bowl..whatever) and go for it. My "WOD Crew" has agreed that 0600 is the start time. If they show up, cool, if not then cool too. I'll go it alone.

2011-Sep-30
Veloway ride, 3 laps


2011-Sep-29
Crossfit Central WOD

SWOD
5x3 OHS
95, 105, 115, 125, 125

3 Rounds
50 abmat situps
10 OHS 95lb
9:19 RX

2011-Sep-28
Krav Maga 
Worked tons of kicks, headlock defense, 360 defenses

2011-Sep-27
Crossfit Central 
Benchmark WOD - Cindy
15 rounds, through 9 sq of 16th RX


2011-Sep-26
Krav Maga 
Straight punch party, we did them until people were falling out. Then did more.

Business Travel CAN be fun!

I had a week in Dallas/Plano last week, so rather than try to utilize the 10' x 15' exercise room aka closet at the hotel I was in, I found a CrossFit affiliate and dropped in every morning at 630am - Frisco Crossfit. I really had a good week of work there. The rest of each day was what I call "Death by PowerPoint!"

It's nice to be back home, though!


2011-Sep-23
Frisco Crossfit WOD
SWOD:
A) Push Press
3 sets @ 60% to failure
Total reps: 45@145lb

B1) CHIN ups 2x 8-12
B2) Scare crows 2x 8-10
Rest 90 sec

CWOD: Row intervals: 7 x 250 Hard (all out) /250 Easy (25 S/M)
TCal:202


2011-Sep-22
Frisco Crossfit WOD
SWOD:
A) Deadlift 1RM (5,5,3,3,1,1)
Go for new 1RM

B) Bulgarian Split w/DBs 2×10 (40lb dbs)

C) GH Raises 2×8

CWOD: AMRAP 10 min
5 Weighted sit ups
5/5 DB Slashers
15 Thruster (75/55)


2011-Sep-21
Frisco Crossfit WOD
Mobility work, DROM work

WOD
Karen
8:07 RX

2011-Sep-20

Frisco Crossfit WOD

PP 1Rep max: 245 (PR)

Wod:

4 rounds 3min work, 1min rest 

8 games pushup

12 double understand

16 squats

12+pu RX

2011-Sep-19

Frisco Crossfit WOD

Deadlift 225x2 on min for 12min

Wod all 24kg

4/4 kb swing r/l

6/6 kb cl & press r/l

8/8 kb squat front rack r/l

20:00 RX

Double ugh-nders

One of my weakest things in Crossfit is f-king double unders! Today was a struggle, but something weird happened that caught me off guard. Going into round 3, I picked up a different rope and was able to do 8-9 in a row! Way faster, and a good bit easier. I need to get one of those ropes!!

2011-Sep-15
Crossfit Central WOD
Front Squat 3x5
125, 155, 175 (fairly easy)

3 Rounds for time
50 double unders
10 DB muscle snatch right, 55lb
10 DB muscle snatch left, 55lb
DNF - 2 rounds + doubles RX

Keep moving

It's really not often that I get a podium finish at Crossfit Central, but doing so sure does make me feel pretty damn good! The workout yesterday had a pretty heavy kettlebell, which seems to have been a deal-breaker for a majority of the guys. No one in my class besides me went RX - note that a bunch of guys missed class, but you gotta play to win, right?  During the workout I just tried to keep moving, rest little -- not too fast and blow up, but not too slow either. 15:10 is over the time limit of 15:00, but they let me have it anyway.

I have noticed that a solid strategy definitely helps me, maybe mentally the most.

2011-Sep-14
Krav Maga
Practice for L2 test which I will miss...

KO Bag Kickboxing
Weighted Wednesday!

Time is flying

Seems like this month is freakin' flying by! It's crazy!

2011-Sep-13
Crossfit Central WOD
3 rounds for time:20 KB Explosive Lunges (in Goblet Position)
10 R-Arm KB Clean & Press
10 L-Arm KB Clean & Press
200m Run w/ KB any way

15:10 RX


2011-Sep-12
Krav Maga
Worked on skills for upcoming level test, which I will be forced to miss.

KO Bag Kickboxing
Lots and lots of round kicks. Worked everything for power seemed like. Really tiring! Awesome stuff.

2011-Sep-11
Went diving, then swam some, then took dogs for another good walk of 92min.

2011-Sep-10
Active Rest - Walked dogs for just over an hour, did some yard work, etc.

2011-Sep-9
KO Bag Kickboxing
A pretty rough class, tons of burpees and sprawls! It was a hell of a happy-hour.

Aren't you fit enough?

A buddy of mine, who doesn't really work out too much, asked me "Why do you work out so much? Aren't you fit enough already?"  No. That is my answer.

It goes to show what some people consider fit enough. I try not to compare myself to other people, except when its GO time - I want to finish a WOD faster or lift more than everyone else in the class. Sometimes I pull it off, too. A couple of times I have had the top score for the day out of everyone - that is a great feeling!  That being said, I don't feel like I am anywhere near my full potential. I feel like I am starting to scratch through, though. It's taken a lot of focus on my part, and asking for help too. Luckily there are great people around with positive energy and even better advice. Thanks DK & ZT.

I am a bit worried about being on vacation for nearly three weeks. There is no fitness center and I have no idea what the food situation will be every day. I don't want to take steps backwards, but at the same time I want to actually enjoy my trip!

2011-Sep-8
Crossfit Central WOD
Strength: 3x5 Push Press
135-185-135

10,8,6,4,2
HSPU
SDHP, 135#
4:50 (box HSPU, RX SDHP) - box are too easy. will use bands from pullup bar next time.

2011-Sep-7
Krav Maga
Tons of side hammer fist drills then multiple opponents at once, good stuff.

KO Bag Kickboxing
Weighted Wednesdays = pain train :) Tons of squats, sprawls, etc. Worked on some side kicks, heel kicks (aka heel bitch-slaps haha)

2011-Sep-6
Crossfit Central WOD
"Nasty Girls"
Three Rounds:
50 Squat
7 MuscleUp
10 Hang Power Clean, 135
12:47 (Assisted MU)

2011-Sep-4 & 5
Rescue Diver Course
In the water 4.5hrs each day doing tons of scenarios as victim & demonstrating for the class. Was a good refresher for me too, even!

2011-Sep-3
10,9,8....1
Dead Lift, 135#
Abmat Situp
Air Squat
Medball Slam
V-Up w/med ball
Pushups
Single Unders x 10 (100, 90, 80....10)
21:08

Went diving after, so it was a long day!

2011-Sep-2
Active rest day: took the dogs for a walk, yard work, garage clean, fun fun