Sunday, December 23, 2012

Justin Wine

A 2010 Cabernet Sauvignon out of Paso Robles, this is a much milder wine. The is more of a grape juice flavor, with softer fruit tastes, and no linger. It is an interesting taste.

Hole in Wine

Greg Norman Winery - Shiraz. Picked this up at Sam's Club, and this is a great wine. Has a much deeper fruit flavor. Taste of cherry and chocolate run strong and deep. And it finishes with a warmth... a body warming feeling. Need to do a head to head with the Trader Joe Reserve!

Saturday, December 15, 2012

On the WF Cheap

2011 Quail Creek Merlot. Custom made for Whole Foods. This is a low priced (5.99) wine. Has a nice flavor, not quite as fruity as the Cabs or Pinot. Finishes with more of a hit, plus a little harder on the head. Decent wine, but doesn't compare to the Trader Joe Grand Reserve.

Thursday, December 13, 2012

Trader Wine

Trader Joe's Grand Reserve Pinot Noir, from Russian River Valley.
This may be the smoothest, nicest tasting wine so far. Reminds me of why a Pinot Noir is my favorite. Similar in taste to the previous Cabs. Smooth, light, fruit taste, but no harsh or peppery finish, just smooth all the way through.
There will definitely be more of this to come!

Monday, December 10, 2012

Barrel of Wine

Just opened a bottle of Barrelhouse Cabernet Sauvignon from California.

Another wine from Dry Creek Valley area of California. Very fruity tasting wine, similar to the Rancho Zabaco. Can taste the cherry and berry. No pepper finish, just light and fresh tasting.

Sunday, December 09, 2012

You got Wine in my Running Blog

Not being able to do any sort of activity has been pretty rough. And apparently, drinking wine has become my coping method. So lets see what type of Wine blogger I can be.
I have missed a number of bottles, but will start with what is currently on tap.
Rancho Zabaco
Dry Creek Valley
Very fruity, strong and flavorful, little pepper in the finish. Really like this wine.

Saturday, November 10, 2012

Skippo 30K - final race

UPDATE: On Nov3 I went in to get an ultrasound on the lower ab. Found a moderate tear, some thickening of the adductor muscle. Overall, not great.
Probably not the best idea in the world, but despite the ab pain and ankle pain... I decided to run the Skippo and stick with the 30K... the siren call of the belt buckle was too much to resist.
I wrapped the ankle, and figured I would take it easy if nothing else. I lined up in the 9-10 minute corral... but the front of that group seemed to go out a lot faster than that. So in my head, and this made sense at the time, I thought maybe I could keep a faster pace and finish more of the race BEFORE any pain set in.
OK, not such a great idea either. Near the end of the first loop, my ankle was throbbing pretty good.
From that point on, it just got worse, and slower. Plenty of limping, walking and stopping.
I was passed by a bunch of people I remembered passing on the first loop. But on the last lap, I caught up to a couple of them... Crazy, others were having a worse day than I was!
I finished the race, and got my buckle. I want to say it was worth it, but at the time of writing this, I have not been able to do any workouts for 3-4 weeks... so we shall see.
The week after the race, or 11/20 Dr L told me to stop all activity and just rest it. This meant I had to give up my entry in the Pere Marquette and Naughty 4 miler races. Tough news to swallow.

Saturday, November 03, 2012

Halloween Week

Monday - Went to xfit, started skill work with double unders... max was only 19, 5 minutes worth of trying. Next was handstand holds, 45sec on 15 sec off, totaled 3:25... hard on the shoulders!
WOD - 4 min AMRAP
4 WallBalls 20#
6 rounds +2 hspu.  The last hspu took 45 seconds worth of failing.... shoulders were spent!
Finished with and easy 2 mile bike, and a 2 mile walk of the dog and Y.

Tuesday - Did plank hold for time, 2:10. Also did Ring Push Ups tabata - 52 total.
Deadlift - 7x1
Ended at 245#

Wednesday - Halloween! Did a team row for calories, for 10 minutes! 210 cals total. Cash in was 5 minutes of 30# ball slams, 20 sec on/20 sec off. 64 total (8 each round?)
Push Press - 7x1
Ended at 105#?

Thursday - Started with a 5 minute row for calories, 88 cals. Skill work was muscle up progression. Got 2 jumping bar muscle ups from the box.
Max Rep Back Squat - 145#
7 Burpee Box Jumps 20"
8,8,8,8,10 - 42 total in 10 min something. Felt this too much in my back, wanted more reps or more weight... BBJs were easy!

Friday -

Monday, October 29, 2012

Recovery Week

Monday was definitely a slow day! Did some yoga stretches, then walked the dog. Walked around walmart and that was about it.

Tuesday, feeling better, but legs are still sore! Walked the dog again, and gave running a try for a couple yards.... not ready for sure. When Y got home, we rode bikes up to the kennel, 4 miles... plenty.

Wednesday - Went to xfit.... did an easy warm up and some of the skill work on head stand to hand stand. The wod was not going to happen, too much running and leg work, not ready yet. I did 8-10 Turkish getups, used 35#, then 40#, then 45#, then finished the rest with 40#. After that I warmed up with 75# push press, then 95#. Even did a set of R dead lift with 95#. Finished up the morning with:
Push Press 95#
Pull ups
Sit ups
After the workout, had an appt with Dr ART.  He seems hopeful that it is a lower ab (rectus abdominis something) that is wrecked. Hopeful for no surgery.

Thursday - More shoulder work. Warmed up easy on the bike, practiced skin the cat 10 times, then did 4 laps down and back (200ft) farmers walk with 70# DBs. Rough on the grip and forearms.
WOD was 7x1 Strict Press, every 1:30. Started with 65#, 75#, 80#, 85#, 90#, 95#, failed on 100#, last attempt made 97#.
Walked the dog our standard 2 mile route.

Friday - Planning on a rest day. Zombie Paintball tonight with Wyatt and Nolan.

Saturday - Did an outdoor WOD
50 - Burpees
50 - V Ups (TuckUps)
50 - Jumping Air Squats
50 - 15ft Bear Crawls
50 - Hill sprints

Sunday - Got up late and sat around a bit too long, but still made it out to the trail a little after 8. Only had time to get in 8 miles at ICC - 9:39 pace. Felt good to run again, and 8 was probably plenty. Wish the ab and ankle would heal someday!

Wednesday, October 24, 2012

Dogwood Canyon 50K

Nerves were pretty high for my first 50K, got up 3 hours early and had a bowl of oatmeal and some greek yogurt. Got to the park around 7 and had time to walk around and rethink my drop bag. Finally decided on using it, pretty glad I did. Put in a change of socks and shoes, plus the ankle brace and ipod. Never swapped shoes, but did use the ankle brace and 1 sock, plus the ipod. Really think the music helped near the end.
The race started pretty typical, the mass of 15, 25 and 50K runners all packed together.
Crossed the covered bridge and continued along the paved trail for a while, until it finally turned to some gravel double track. We also hit the first of MANY creek crossings. It did help to thin the crowd, although still had people splashing through. I tried to pick the edges and stride long enough to miss the deep water... that was only effective on the first couple. I remember about 10-12 creek crossings in the first 7 miles or so. Plenty of wet feet, but the shoes seemed to dry out ok, no real issues.
The 'spectator' station was around 7.5-8 miles, was feeling good coming into seeing the family. All smiles and pics!

At the first couple aid stations, I just grabbed some potatoes and water. Wasn't anything I used in training, but felt ok risking it. I still had my gels, and tried to stay on schedule taking one every 45 minutes.

At the 15 mile aid station I stopped for my drop bag. The ankle was getting fairly painful and the rocky footing had me worried. So I put on the ankle brace, a new sock on the left foot, and grabbed the ipod.  Then the shoe back on and grabbed a pack of crackers from the aid station and headed out. This is where the trail headed out into some fields, felt like we were on top of a mountain clearing. At the peak of the field there was a pack of horses that came down to see what I was doing. Wasn't sure how they would react, so just kept cruising along. I headed down a hill and around a corner through another field, and in the distance saw 2 horses messing with something. Gave out a loud shout which scared them off... and found out the one horse was knocking a trail marker sign down. Glad I saw them, any later and I'm sure I would have missed that turn!
Saw the family another time after passing the aid station again (mile 18 or so.) This was another section on the paved path through the park.... I really preferred the trails, but the flat path was admittedly a nice change. I even paused to pick a rose for Lori :) A slight negative on the paved path sections were the public tram tours and bikers, but didn't really cause much of an issue.

Off of the path, we started back into the hills, woods and creek crossings. Legs were pretty tired, even this early, which I didn't expect... but the worst part was the pain in my quads and knees. The pounding from the steep downhills had definitely taken its toll, and my legs were trashed. The creek crossing that I was able to skip through and just barely get wet in the beginning, now seemed like 4 foot deep wading pools! While the cold water felt good on the feet, and splashing up on my legs, the water logged shoes felt like lead weights on my feet.
While it was understandable to walk the uphills in the first half of the race, for the latter sections I was forced to walk most of the downhills too. Both because of the pain, and for fear of loosing my footing. I did what I could to run the flatter sections and just keep moving however I could on the hills. The closer to the end I got, the more I ran up the hills, figuring there was nothing to lose, no 'saving it' for later. And some of the 'not so steep' downhill sections, I just endured the pain, trying to stay light on my feet and skip down the trail.
At the 25 mile mark I hit what I thought was the last aid station. Not much on the table either, but grabbed a couple potatoes and some jelly beans, quick drink of gatorade and headed up a hill.
The trail headed back up and made a couple more passes through the power line cut outs. That was one of the coolest views I have ever seen, looking back across the up and down cut outs, seeing where the trail had crossed before. Really wish I had brought the camera for that shot! I pressed on, not really seeing anyone for quite a while, and feeling very tired and ready to be done. After about 4 miles, coming down a hill... there it was, an 'extra' aid station! The extra last aid station was a VERY welcome surprise. Not that I needed anything for fuel, only grabbed a small cup of gatorade... and re filled my bottle. I seemed to go through twice the amount of water in the last 10 miles as I did in the first 20. Not sure what that is all about.
Before leaving the aid station, one of the guys said something about 'almost there' and 'only 3 more miles'... Not what I needed to hear. In my head I was calculating it to be another 2 miles. That put me in a funk for a bit, until I came up on 2 guys walking... one of them in a pink tutu. We exchanged hello's, and one of them joked, 'OK, now it's a race.' They picked up the pace and started running some after I passed them, which was just what I needed to push me on and not stop. Most of the creek crossing were still left, but I trudged through as best I could, not wanting to give up an inch to anyone behind me. Then the most welcome sight  arrived... I hit the first bridge we crossed at the beginning of the race. I knew I was close. I could finally see the main lodge... and the bridge... and the finish! I was grunting the whole way, but not slowing down. When I got to the bridge, the people who were standing and sitting all along it started cheering, what a great feeling. And there in front of me was Lori snapping pictures from the finish line!

It was over and I was spent! I got my medal, hugged Lori, and then Wyatt and my mom came running up. And oddly enough, I started dancing to Gangnam Style song that was playing on the speakers. What a great race, and great day.
Final Results were very surprising (although after the fact, could have done much better; more than 25 minutes of non-moving time!)

Michael Allen
bib number: 602
age: 40
gender: M
location: Wentzville, MO
overall place: 18 out of 60
division place: 3 out of 10
gender place: 15 out of 45
time: 6:08:25
pace: 11:54

I received the 2nd place award for my age group (1st in my age group took 2nd overall!)

Monday, October 22, 2012

Final Taper Week!

Monday - Last minute decision to go to xfit to work off some of the poor nutrition decision from the weekend. Skill work was windshield wipers... still horrible at them on the bar. Fine on the floor, but ab muscle strain was screaming.

Dumbbell Thrusters 30#
CTB Pull ups with red band
6:08? - left shoulder was not happy, and just overall no energy, o took it light and easy. CTB pullups are a big weakness!

Went for an easy run right after class, 3.75 miles? Unsure of pace since the Garmin clicked on in the bag.... and stayed on during the ride to ART. Was hopeful that DrL found what was causing the pain... no such luck, pain was gone for a bit, but returned at night and the next morning.

Tuesday - Easy 3.65 miles with some hills, 8:35 pace. Need to foam roll tonight...

Wednesday - Another ART appointment... fingers crossed.  Supposed to do the last easy 2 miles today, but may need to postpone til tomorrow.

Thursday - Did final 2.3 mile taper run. Good pace, hopefully everything falls in to place for the run!

Friday - Full rest today. Nutrition suffered a little, had dinner with family at Olive Garden.

Saturday - Up early, headed down to Dogwood Canyon. Horrible nutrition options... extra large salad bar salad for lunch, some excuse for grilled chicken, and a baked sweet potato. Dinner was a Hammer bar and a sweet potato.

Tuesday, October 16, 2012

Taper week 2... er

Monday - I really need to do a better job of tapering... Headed to xfit, since I was up. Did 5 rounds of 30 double unders, believe 3 rounds were unbroken! Then skill work was HSPU. Goal was 40 hspu in 6 minutes... made 8+2 kipping, then added the ab mat to finish with a couple sets of 2-5, ended with 24 total.
Cash in:
75 sit ups w/ab mat for time - finished under 2:30?
OHS 7x1 (1 rep every 2:30)
Started at 75#, 95#, 115#, 120#, 125#, 130?.. Finished with 135#, failed on 2 attempts, actually 1 was good, but not low enough. Last attempt was a good rep. New PR.

Tuesday - Easy 4 mile jog

Wednesday - Skill work was heavy (70#) KB swings with a blue band attached from KB to feet. Worked on snapping hips, clenching butt.

AMRAP in 6 Minutes
5 Box jumps 24"
5 KBS 53#
5 Double unders
5 KBS 53#
5 rounds + 7.  Arms were pretty shot, but box jumps were sloppy. Not very good rebounding. Also, double unders had issues, some rounds had a trip up after 1 or 2 and had to restart.

Went to ART after to get ab and hip worked on. Really sore!

Thursday - Skill work was handstand holds, 4 or 5 rounds of 45sec hold. Then did kb windmills? odd.
Cash in was 75 airsquats, 1:38.

Split jerks 7x1 (every 3 minutes) - 75#, 95#, 115#, 125#, 135#, 145# - failed first try, made it second. Attempted 150# and failed, then did 145# again. NEW PR!

Did an easy 5.5 miles at Rotary during Y football practice. 8:41 pace, feeling slow.

Friday - All rest and stretching and rolling.

Saturday - Wild in the Woods 10 mile race at Indian Camp Creek. I admit it, I have a problem taking it easy in a race situation... or at least near the end or it.  Felt like I stayed in check for most of the first half, but as others start to slow down, or I start to catch people.... the pace goes up. The last 3 miles I was pushing pretty hard, and the last mile was all out, passing 3 guys in the last .5 mile or less. Finished in 9th overall and 2nd in AG.... but legs are going to pay.

Sunday - Took Y and the dog to the park to walk and play... Easy day to relax... but Oh Momma, did nutrition go out the window!

Monday, October 08, 2012


Monday - Did 4 rounds - 1 minute of burpees, 1 min rest. 26,24,20,22 (or close to it).

2K Row For Time - 7:48, not bad.

Tuesday - Went back to xfit, feet needed an extra day break. Skill work was headstands.

50 foot bear crawl
7 back squats 75#
Did 17 rounds plus bear crawls.
Finished off with 15 mins on the bike.

Wednesday - did an easy 4 miles, 8 min pace.

Thursday - Headed to Forest Park to do a mapmyrun course. Tried to run a tempo pace, first lap went well, 7:36 pace for 5.75 miles. Second lap ended with some bad IT band pain. Legs were just not feeling it. 8 min pace, with a couple stops for stretching the right leg.

Friday - Took it easy, tried some yoga and light stretching.

Saturday - Race to Cure Lymphoma 10K! The weather took an unwelcome cold dip! Not very fun... Plus I got the start times confused, and was warmed up and ready to go at 7:30... while the race did not start til 8:10... Oi! Plan for the race was to run easy and enjoy it. Felt good and kept the pace easy at the start 7+ min pace for the first half. Once the 5K runners finished and we started the second lap, there were only a few people running the 10K... so of course, I pushed the pace a little. Dropped a little to 6:4x pace, pushed to pass a female runner ahead of me, and then continued to try and catch another Fleet Feet runner. Caught him about mile 5, then decided to just pass him and go to the finish. Pushed ahead and finished strong! 4th place overall and 1st in 40+ Masters.

Sunday - MO Cowbell Half Marathon - Another bitter cold morning, fun fun! Definitely wanted to run a little conservative on this.. but again went faster than should have. Ran into Joe from xfit a mile or two in and ran with him until around mile 7, then had to let him go on. Had a debacle just after mile 7 with the water stop and gel.. couldn't get the first gel open, and couldn't get the second gel into the zip pocket out back.. Ended up running with a gel pack down my shorts for a couple miles. The hills dont come until late in this race, and I was feeling them. Somehow ran a negative split even with the slowdown of the hills! After mile 11, it's all downhill.. but some of them are VERY steep downhill... pretty painful on the quads and the ankle!
Finished in 1:38, pushed fairly hard the last mile to catch a fellow Fleet Feet runner, 7:30 pace overall.
Grabbed a quick ART rub down on the hip before devouring 2 sugar cookies, cinnamon raisin, blueberry, and apple cinnamon bread, a banana and some chocolate milk! Then headed to Ys football game. Oddly enough, the walk to the car was tough, ankle was very sore and right kneecap starting hurting..

Tuesday, October 02, 2012

Closing out September

Sept 22-23 - The day from HELL. Go Ruck. More on that later.
GoRuck Challenge Class 260 Cadre Wood. Started, but never finished.

Monday Sept24 - Did tabata hollow body rocks.

Start with 6 pistols alternating legs
40 front squats
Anytime the bar drops, stop and do 6 pistols
Did 12,10,10,10 using 105#, 24 total pistols.

Tuesday Sept25 - Easy 4 mile run.

Wednesday Sept26 - 12 mile tempo run through town, avg 8:08 pace. Run started great until about mile 8, went downhill from there.

Thursday Sept27 - Skill work on Turkish getups, used 35#. Also did a 500m row for time, 1:48?

For time 21-15-9
KB snatch 35 or 40#
KB front squat
OHP (started 65#, dropped to 55#, then up to 60# for last 9)

Snatches were easy, 5 each arm unbroken. Squats weren't bad, tiring on the shoulders. OHP was rough! Really pressing the back into it, had to drop weight to keep from straining.
Did a 4 mile easy run at football practice.

Saturday Sept29 - Rock Bridge Revenge 25K + 10 miles. The race went well, besides falling at mile 2... Kept an easy pace, felt good, walked a couple big hills. Pushed it pretty good at the end. After the race, talked for a bit, had a pancake, and picked up 3 more for later. Then headed back out for my extra mileage. Volunteered to pick up all the flags, so did a lot of stopping and starting. Never seems to go well when I stop  for a while, or take too many breaks... and it didn't go well this time. Legs were REALLY tired. Had to walk more than I wanted, and started having some major right side IT band pain. Had to limp the last 1.5 miles. Not fun.

Sunday Sept30 - Went for an easy run on the Katy with Wy on his bike. Probably should have just gone for a bike ride. The legs were in bad condition. Had to walk again on the way back, only got 8 miles. 9:22 pace.

Friday, September 21, 2012

Mid September week

Decided to crosstrain on Monday and do the easy run on Tuesday instead of resting monday and doubling tuesday like normal.

Monday - Skill work on double unders. 10 du's every 30 sec? Don't remember the timing, but did 10 rounds of 10 du's. Then 5 rounds of max rep hspu w/ ab mat plus 100m run. Total was 44 hspu; 12, 10, 8, 9, 5. Did a number on the shoulders.

EMOM for 12 minutes
5 thrusters 85# - first 6 / 75# the rest
5 ball slams 30#
Made it all 12 rounds, but had to drop the weight on thrusters to 75#. Rough one!

Tuesday - Did an easy 4 miles. Felt good until the last mile.

Wednesday - 10 miles on the road. Garmin was dead, so used the blackberry. Ran out 5 and back, 1:27ish for time. 8 something pace. Felt pretty good.

Thursday - Skill work on power cleans. 1 lift every 15 sec for 5 minutes @ 115#

50 Air squats
40 Push ups
30 Walking lunges
20 Pull ups
10 Burpees
Added a 20# vest, but dont remember time.
Saved the easy run til tomorrow

Friday - Easy 4 mile, but pushed the pace. 7:40 overall, low 7's for last 3 miles.

Saturday/Sunday - Go Ruck Challenge!

Tuesday, September 04, 2012

Startin September

Monday was Labor day, started with a walk with Y and the dog, then some ab work... then BBQ, drinking and Fritzs!

Tues: No skill work, did some sprints after warm up.

16 minute continuous clock- minutes 0-10
18 thrusters 85#
200 run
12 thrusters
200 run
6 thrusters
200 run
Finished in 6:58
minutes 7-13*REST

minutes 13-16 max rep of:
rope climb - 5 climbs.

Did an easy 4 mile after getting home.

Sunday, September 02, 2012


Just on posting, not on running! To recap this week:
Tues 8/28: WOD
1,000 row 3:52
115# ???
Push jerks
Power cleans
Back squats

Then 4 miles easy at Rotary park

Wed 8/29: 10 miles at Indian Camp Creek. Pushed the pace a number of times, wanted to work some tempo/speed work in.

Thur 8/30: Skill work was
5 minute AMRAP
5 ring dips
10 double unders
7 rounds plus 5 dips
Did 4 miles easy as soon as I got home.

Sat Long Run: 24 miles in St. Peters. Started with the Rec plex course that the Fleet feet group runs. Headed out towards Laurel Park, about 5 miles. Continued on towards Hwy94. Thought I could pick up a side road and make it around to Cave Springs, but had to turn back, then take Muegge. Tried another cut through that failed, so headed along Mexico and back past the car. Grabbed half a banana and some Propel and headed across 70 to 370 Lakeside park. Hit a bad patch around 20-21, so walked some and then pressed on to finish just over 24 miles.

Sun: Back to back, did 10 miles through town, out and around the GM plant.Tough run kept the pace slow, but made it!

Sunday, August 19, 2012

Vacation week

Monday - Quads are still scrapped from this weekend... even feeling it during the warm up. Skill work on ring rows. 7x10 rows feet on a box... after round 5, they got bad... just bad.

20 calorie row
2 rope climb with feet
30 thrusters 75#
2 rope climb with feet
20 calorie row
7:56 - First row and rope climbs were pretty easy. Thrusters sucked, just not enough energy for it. 10-10-5-5... at that rate, should have done a heavier weight. Last rope climb was pretty tough, and just pushed through the row. Did 50 sit ups after, then managed 2 push press @ 95#.

Tuesday - Skill work on dead lift. Did 1 lift every minute for 15 mins. 5 x 135, 5 x 185, 2 x 245?, 3 x 235.
AMRAP in 7 minutes
6 Deadlift 195#
6 Wall balls 20#
5 rounds + 6 DL - deadlifts felt good, but assuming form started to give near the end, really felt in the back the next couple days.
Ran an easy 4.5+ up to Rotary park practice.

Wednesday - Ran an easy 4 before leaving for Mexico.
Mexico was great! Ate like crazy, drank like crazy!
Thursday morning did yoga, very calm and easy.
Friday we went snorkeling and walked around shopping.
Saturday decided to get a long run in. Ended up 13 miles easy pace, but no water or fuel... Then had a great massage and spa day.
Sunday did another run, 8 miles easy pace. No drinks on Sunday, but plenty of eating... then the long late flight home.
So gained some weight on the trip (148) and dropped some bfat (10.5)... interesting, considering I ate cake and ice cream at almost every dinner... and some lunches... plus brown sugar french toast for breakfast!

Sunday, August 12, 2012

Weekend fun

Took Friday off, walked the dog and relaxed. Much cooler weather.
Sat had the Scorcher 4 run with Jim. Did an easy 3 mile warm up. Started the race slow and easy with Jim. Ran some serious negative splits. Finished pushing hard with another guy from the group. Then headed out for another 4 mile cool down.
Sunday changed plans and joined the bike group. Tough 30 miles plus 9 there and back for 48 total. St Paul hills were tough on the quads. Tired now...

Friday, August 10, 2012

Week review - added 2 a day

Monday had to take a rest day after the long run weekend. Walked the dog 2 miles and did some yoga and ab work.
Tuesday headed to Xfit. Worked on chest2Bar pull ups. WOD was a 21 minute chipper. 3 minutes at each station. With the extra time do air squats.
30 double unders
30 push press 45#
10 wall climbs
30 front squat 45#
30 box jumps 24"
30 GTO 45#
30 push ups
Total air squats = 306. Double unders still sucked. Push press made it to 20 or 25 before resting. Wall climbs got rough, maybe 4, 3, 2, 1? Front squat went well, 15+15. Did decent on box, one at a time, no bounding. Did snatch for GTO, pretty well actually, 15+15. Finished pushup in 10+10+5+5. Did 100 situps after.
Wednesday - Speedwork... Did not go as planned. 2 mile warmup over to the track, then wanted to do 5 or 6 mile repeats < 6:30 pace. First 2 were too fast, under 6:20. Third was 6:27, but was a struggle to finish, legs were very tired and heavy. Had to cut the fourth short, only did 800m, but a fast pace. Did a couple short box jumps, then 1 mile tempo at 7ish pace and finished 2.5 miles cooldown back home.
Thursday - Skill work was hang power cleans, we did not go for weight, worked on form @ 95#??
5 Rounds For Time
6 Pistols 
9 ab-mat sit ups
attempted hspu strict, did most kipping. Just tried to protect the knees on the pistols. 
Ran 4.5 miles easy up to Rotary park in the evening.
Friday was full rest. Walked the dog for 2 miles.

Sunday, August 05, 2012

Weekend Long Runs

Saturday headed to Chubb trail. There were some pretty good thunderstorms, and lots of heavy rain. Still headed out, hoping the trail drained well... It did not.
The first 4 miles were the worst for mud. Everything after that was hilly. 7.5 to the turn around point, did an extra 2 mile loop. Followed the trail back to where the field begins, but took a 1.5 or so side road for extra miles. Then headed toward the MUD. Not fun! Ended with 17.5 plus jogged back to the Wild Bird Sanctuary... so probably 18.5... but not the 22 that I wanted. Pretty close to 4 hrs of running though.

Sunday went for 9 miles around town... took a while to get motivated and get out, but finally did it. 8:52 pace, nice and easy.

Friday, August 03, 2012

Week review before long run

Tuesday did an easy run 4 miles 8:46 pace, then 40push ups/sit ups.
Wednesday was a butt kicker. 10 miles at ICC, 1.5 mile warm up, then pushed it for 6-7 miles, then 1.5 cool down. Really pushed the pace and the hills! 1:32:00 on the trail was tough!
Thursday was spent. Did some yoga in the morning and short walk with the dog. Couldn't muster anything else.
Friday - 10 kip pull ups, 10 kip ring dips, 5 strict.

3 Power snatches 85#
5 HSPU ab mat
7 Box jumps 24"
8:41 - slow pace, snatch was rough even at light weight, form wasn't great. HSPU went very easy, box was OK. Need to rest up, 22 miles tomorrow....

Monday, July 30, 2012

Monday wod, no run!

Skill was supposed to be 1 mile run for time.... eh, no. Rowed 2000 instead, 7:56.3, not bad, but could have done better, glutes are feeling it!

2 Squat Cleans @ 80%,  125#
1 Rope Climb
1 Minutes rest between rounds
9:06 - Weight felt great, challenging, possibly getting stronger?? Maybe could have done 5# more? Tried to do round 3-5 rope climbs with no legs, but only able to get half way up. 50 ab-mat sit ups cache out.

Sunday, July 29, 2012

Weekend Fun

Friday was a rest day, walked the dog and did some sit ups.

Saturday headed down to the riverfront in StC. Thought there was a better trail along the river, but it was pretty short, not very exciting, and pretty overgrown with weeds and spiderwebs. Got in just under 7 miles, used the Katy trail for some, not very happy with it. Xfit was at a park, so hit it. Did a nice warmup jog down Fox hill and back up. Tried to really drive up the hill, but it was semi short. Then did the wod:
.4 mile run - 2:20
20" Box Jumps
65# Push Press
.4 mile run - 2:32
Total Time = 9:42

Sunday brought rain and cooler temps! Only needed 6 miles, but wanted to keep to the trails, so went to LewisClark. Did the Clark loop and added some at the end. Pushed some of the hills, could really feel it in the rear. Great run, a little slick and soaking wet, but enjoyed it. 10min pace + 1500 ft climbing

Thursday, July 26, 2012

Mid Week Runs

Tuesday did an easy 4 miles, out and back, nice and flat. Finished with 40 push ups and 40 sit ups. 8:42 pace.
Wednesday headed to Broemmelsiek park for an easy 6 miles. Kept a good flow and decent pace, felt strong at finish, did 40 push/sit ups.
Thursday hit Xfit first, did a 750m row 2:42.7, then WOD was 5 Rounds of 2 Push Press + 6 windshield wipers, then 2 min rest. Used 115# for PP rounds 1-3. Round 4 went up to 120#, round 5 was 125#. Had to rebend on the second 125, but overall felt good. Windshield wipers were better than expected, but VERY ugly.
Got home and did an easy 4 miles, opposite direction of tuesday, and faster pace 8:18

Monday, July 23, 2012

Tough Monday!

Rough day, was thinking about taking a rest day after 2 days of running, but decided to hit xfit. Did 2 prowler pulls w/ 60# down and back 200ft.
70 Burpees
60 sit ups
50 KB swings 55#
40 Pull ups
30 Hand Stand Push Ups.... had to finish push ups on a box after 14. These were brutal. Felt good going into the KBs. Flew through burpees and sit ups. Took KBs 5x10. Pull ups were 10,8,5,5,4,4,4 ish. Tore my palm pretty good and stopped to wrap it in tape. HSPU just destroyed me. Only got 2, then 1 or 2 at a time. Was taking too much time, so just had to finish on the box... that sucked! 26 min+

Sunday, July 22, 2012

Back from Vaca

Headed to XFit on Sat. Ran 7 miles before hand with some quick pick ups. Then the WOD, Crossfit Disco:
Power Cleans 75% BW - 108#
Pull ups
13:05 - took it steady and easy, just lifting the weight.

Sunday went for an easy trail run in Indian Camp Creek. Did 9.5 miles in 1hour 36 minutes. Felt pretty good.

Sunday, July 15, 2012

Post Vacation

Wednesday was a rest day with yoga and walking.
Thursday did speed work, 2 mi warm up; then 4x1 mile repeats @ <6:30 pace; 2 mile cool down.
Friday was.... more speed work. WOD - 10 RFT - 15 push ups + 180 ft sprint, rest 60 sec. Avg 25 sec. Push ups got tough, and even the sprints were rough.
Left for KC friday afternoon. Sat morning was Psycho Summer 20 mile trail race.
This race was CRAZY! Sooo many people dropping out, or dropping down in distance. The course was a 10+ mile trail, had to run it twice. It started pretty slow, with lots of traffic, until the first aid station, around mile 2 or 3?

Ran an easy 5 miles in SD on Sunday, just to test out the legs. Very slow and sore.
Didnt run the rest of the time on vacation.

Tuesday, July 10, 2012

Signed up for Psycho Psummer 20miler

Monday started the week off with heavy front squats. 10 minutes, every minute do 5 front squats. Did a couple warm up sets, then started at 95# for the first 8 sets. Bumped up to 115# for 3 more. Tried to do a couple high weight stack jumps, but did not have it.
Tuesday was an easy run, legs are SORE. Did 7 miles at 8:54 pace.  Tried to keep the heart rate <140... mostly managed to, some of the hills ruined it.

Sunday, July 08, 2012

Weekend 7/7 - 7/8

Saturday was a long run. Headed to Lost Valley to get in 16-20, depending on feel. Had some blueberry coconut yogurt for breakfast, then fueled with UCan 30 min before the run. Brought along 1 Hammer Gel and 1 chia block, 1 handheld bottle of water and one waist carry bottle with Endurolyte Fizz.
Ate the block around mile 7? Took the gel somewhere between 10 and 14? Wish I remembered, really needed more fuel. Still not working well with Ucan stuff.
Felt like I hit the wall around mile 14 or 15, felt like hell the rest of the way. Had to walk more than I wanted, and cut it just short of 18 miles. Another 11min pace trail run... weak.

Sunday was pretty tired, but headed out to meet the group for a bike ride. Rode 10 over to LSL, then we headed out... different course this time. Went to Femme Osage, with some crazy hills! Legs were spent. Pulled off from the group at Hwy N on the way home. Ended up with 50 miles for the day.

Friday, July 06, 2012

Week in review 7/3 - 7-6

Tuesday did an easy 6.5 mile loop through town. Legs were pretty tired from the walking lunges and box jumps yesterday.
Wednesday - July 4th - Firecracker 10K race. Did a 2 mile warmup, just planning on running tempo (7 min) pace. It was hot and hilly. Ended up 44 min with just over 7 min pace... and even took 2nd in AG. Decent race, didn't get much of a cool down though... So rode my bike up to the parade in town when we got home. Ride home was rough, but only 4 or 5 miles total.
Thurs - Heavy squat/power Clean and Jerk. Started at 65#? and went up to 135#, failed at 140#. Had to make a couple attempts at the heavier weights, but succeeded! 20 minutes of lifting.
Friday - should have been a rest day. Did a VERY easy 4 miles out and back. Then walked the dog before dinner 2 miles.

Monday, July 02, 2012

Triple B's

Skill work on headstand. Then 4x 50ft overhead walking lunges. 3x 35#, 1x45#.
Burpee Box Jumps 20"
Ball Slams 30#
5:43 - steady pace, but should have pushed harder. This was a lung burner.
Finished with 1 20# vest rope climb + 2 un-weighted, then 5 wall climbs.

Sunday, July 01, 2012

Week in training 6/23-7/1

Saturday was a long run day. Decided to run on the Katy instead of heading to Grants trail, figured the path was softer. Temps warmed up quick, but not too bad. Felt good through mile 17, but as usual, the last couple miles were rough! Had to walk a bunch in last mile or two.
Sunday went on an easy 20 mile bike out to LSL and back.
Monday was  Xfit - WOD
10 Power Cleans 115#?
5 CTB/5 Pull ups
Cleans felt good, c2b were rough, only got a couple each round.
Tuesday did 9 easy on the trail at Indian Camp Creek, did an out and back route just to see the difference.
Wednesday did another 9 miles at ICC, but headed the other direction on the trail, out and back. Legs were pretty spent, and felt much slower. Plus had numerous stops for phone conference.
Thurs was rest. Walked the dog 2 miles. Then dropped the truck off at the shop and rode mtn bike home, and back up to pick it up. Maybe 5-6 miles total.
Friday was Xfit again. WOD was 1 Hang clean to 2 front squats. Starting with 60% and moving up for 7 rounds. Made it to 135#, failed at 140#.
Also started trying to do 100 push ups each day. Made it wed, thur and fri. Plus did 100 sit ups on wed and thur?
Saturday was IronKids triathlon for Wyatt. Got a 9 mile run in after the tri and before lunch. Chowed on some Shakespheres pizza and YoGo after.
Sunday got to ride with Bob and the Fleet feet team. Did 42 miles total including riding over to LSL and home. Pushed pretty hard pace and hills in St Paul.

Friday, June 22, 2012

Still hate double unders

Skill = strict pull ups
1x5, 2x5 - 10#, 2x3 - 20#

KBS 53#
20 DU'S after each set
9:45 - was getting 3 doubles at a time, took forever. Could not get smooth, left arm was spastic!

After WOD - Box squats. 5 @ 115#, 5 @ 145#, 3 @ 185#, 1 @ 205#

Thursday, June 21, 2012

Week in review

So missed posting all week, but here goes:
Monday WOD

5x3 125#
1 Power Snatch to
1 Snatch Balance to
2 minutes of rest between rounds
Weight felt light on everything, even a little light on the snatch.
Tues - Ran 10 miles easy at Indian Camp Creek. Felt great til last mile or two, pushed through it.
Wed - Tempo run, 1 mile warm up, 6 miles @ 7:15 avg pace, 1 mile cool down
Thur - Rest day. Did random push ups, 100 sit ups, and some easy yoga stretches. Legs were dead!

Sunday, June 17, 2012

Fathers Day

Great day! Started with walking the dog 2 miles. Then went on a 20 mile ride before lunch.
After lunch went to the driving range... and then Chill!

Saturday, June 16, 2012

Run For the Ridge

Race day. 2 mile warm up run to the race. 5K in 19:36. Then a 1 mile easy with Wy, and a 2 mile cool down jog home. Wyatts 5K PR - 26:45? Both took first in AG! Decided to wait til after lunch to finish mileage.
Headed to Castlewood for a Niner bike demo. Rode a great carbon full suspension bike around for a while (RDO - 5 grand!) Then hit the trails for 7 more miles. Felt spent at 7, so called it and headed to Whole Foods, then to dinner. Tried UCan again, but so far not impressed. Maybe not using enough? Just always seem to bonk with it.

Friday, June 15, 2012

7 miles at Indian Camp Creek

Went for an easy 7 miles out at Indian Camp Creek. Tried to keep it slow and easy. 9:40 pace.

Thursday, June 14, 2012

Rest day + Yoga

Walked the dog 2 miles. Then did yoga after lunch. Hoping legs feel better tomorrow.

Wednesday, June 13, 2012

Humpday weights

Warmed up rowing 500x2. Then skill work on DB snatch. 5 each arm @ 25, 30, 35, 40#. 53 and 40 were with kettle bells not db. Could have done heavier, but worry about the ab movement.
3x8 Front Squat
115, 115, 125#
Could have done 125 all three, felt light at 115.

Tuesday, June 12, 2012

Trail Fartlek

Did 9 miles on Brommelseik trail. 1 mile easy, then 1 mile pushing pace. Tough run, but felt good. Minor pain in ankle. Legs are definitely tired now!

Monday, June 11, 2012

Suicide Monday

Skill was pull ups. 3 attempts at max rep kipping = 20, 18, 21
200 m suicide (50m, 100m, 150m, 200m)
20 Tuck ups

Took it steady on the run, only pushed the last round. Tuck ups sucked, and really hurt the right lower ab.

Sunday, June 10, 2012

Show Me Games Day2

Another 8am game, got up early just to check out the hotel gym. Did 3 miles on the bike and some machine weights randomness.  After the game we headed to Stephens Lake to check out the Iron Kids location and let Y swim there. I did an easy 4 miles around the park. Then lunch at Hu Hot!

Saturday, June 09, 2012

Show Me Games Weekend

Wildcats football game was 8am, so had to be at the field at 7. After the game we checked out Justins new place, then headed to get lunch. Great place called Ingredients, had a decent salad (dressing was tooo sweet.) Then headed back to the hotel. Relaxed for a bit, then headed out to the MKT trail for a run about 4pm... hottest part of the day! Did 16 miles total, but the last 2 were just plain dragging.

More later...

Friday, June 08, 2012

Heading to Columbia

Hit xfit before leaving for the Show Me Games.
WOD - AMRAP 12 minutes
30 GTO with DB 40# (started with 35, then switched)
600 Meter Run
15 MU Transitions with dip with red band

Made it through 1 round plus 20 GTO. The Muscle up transitions were too easy... and still no closer to a muscle up.

Saturday, June 02, 2012

No Energy - Dead legs

Trying to get this under control... need more rest and recovery.
Thought going on a hike with Wyatt would be the answer... wow bad idea.
We headed to Lost Valley, and I brought the 25# ruck sack... bricks, snacks, and water.
Hiked 8+ miles and I was dead! Totally dragging ass the last couple miles, while Y was feeling great!

Friday, June 01, 2012

Frog jumps...

21 - 15 - 9
C2B Pullups
Frog jumps
Push ups

Thursday, May 31, 2012


Ran 9 miles out at Brommelseik. Nice run, good trail.

Wednesday, May 30, 2012

Annie get your guns

50 – 40 – 30 – 20 – 10
Double Unders
Ab mat Sit Ups
Slower by 16 seconds than last year, 8:46... not a good sign.

Monday, May 28, 2012

Memorial Day Murph

Did a modified 'hotel' Murph wod. Ran on the eliptical, then did ~12 rounds of 10 double unders, 20 push ups, 10 squats. Felt a little sluggish, and legs were sore after!
Walked Ikea, then hit Top Golf for 100+ balls.

Sunday, May 27, 2012

Sunday recovery run

Up early at the hotel, headed out for some jump roping, etc. Then decided to run some... no watch or course, just ran. Mapped it after close to 4 miles, nice easy pace. Stopped by the grocery store on the way back and got some fruit and drinks.

Saturday, May 26, 2012

Soldier Field 10 mile

Had a great race!!! Definitely could have pushed harder and run faster, but feel good about the effort.
Took a cab to the race and had to stand in line for bathroom the whole time they were calling for us to be in the corrals. Made it to the corrals with just enough time to jog for maybe a half mile or so.
They had a pretty long pre race ceremony, but it was cool. They even honored Jason Dement!
The race started in waves, each corral being released a minute or more apart. The first couple miles were a little crowded, and it held the pace back some. When it did open up, there was a good tail wind that made the first 5 miles feel effortless. The u turn changed everything... major head wind! It was blowing pretty good the whole way back, but still kept a negative split going. Last mile was the fastest.. by over a minute.
Finished in a sprint down to the 50 yard line of Soldier Field. Great event!

Friday, May 25, 2012

Thur and friday rest

Not much going on Thurs, walked the dog for 1-2 miles.  Friday ran an easy 2 miles before heading to Chicago.

Wednesday, May 23, 2012

Bad run - CT scan

Wasn't a great day, energy level was way down, legs were spent, run did not go well. 5 miles @9 min pace, had some walking in there.
No food, had to fast for the CT scan. Got blood test results back, not so good. Anemia and HperThyroid... bah

Tuesday, May 22, 2012

Fight Gone Bad - 254

3 rounds for total reps
1 min each station – no rest between stations
1 min rest between rounds
Wall Balls 20#
SDHP 75#
Box Jump 20"
Push Press 75#
Row for Calories

Rounds were similar in count... wall balls were the worst, then push press. Box jumps and rowing went well.

Monday, May 21, 2012

strength wod - strict press

65#, 70#, 75#, 80#, 85#, 90# (failed on rep3), 85#, 90# (fail again...)

CASH OUT: Prowler Push – class vs. class! Think I did 6 or 7 pushes, not very far distance, maybe 100 feet?

Rode the mtn bike with wyatt to practice then home, 5.5 miles, nothing much.

Sunday, May 20, 2012

Walk the dog - Rest

Walked the dog 2 miles, did 80 push ups (20 every half mile)

Saturday, May 19, 2012

Swim Bike... no run

Had the BEST swim of my life. Did 2 laps at New Town. Only stopped after lap 1 to fix goggles, no rest during laps. 1.2 miles of swimming!
Then did 35 miles on the bike. The wind was BRUTAL, and legs were not ready for it. The return trip had a strong headwind dropping pace down to 8-10 mph... bah!
Burnt and spent... tough day.

Friday, May 18, 2012

Friday fail

Snatch ladder and double unders, did not go so well.

10 ROUNDS – 1 min work & 30 sec to change weight
20 Double-Unders
1 Snatch (start at 75/43 & move up the ladder each round)

Double unders did not go well, could not string them together for nothing! Then failed on snatch at 105? or 115. Just a frustrating day, strength is not there. Went for a run after, only 3.5 miles.
Ran a slow 2 miles with Wyatt in the evening before going to Ribs and Rhythm.

Thursday, May 17, 2012


2 mile warm up to the track. Then 4 x 1 mile repeats < 6:30 pace with 800 m jogs in between. Felt pretty good. 2 mile cool down run home.

Wednesday, May 16, 2012

Tuesday, May 15, 2012

Regional WOD 2

2000 m Row
50 Pistols (alternating)
30 Hang Cleans 115#
Finished the row in under 8 minutes (7:50ish). Did the first 2 pistols and legs felt like rubber. Had to take the pistols VERY slow. Knees and ankle were in pain for most of them. Managed the first 10 cleans before 17 minutes and got to 25 by 20 minutes.  Finished the last five just over.
After the wod did 10,10,5 - supine ring dips alternating with 3x10 TTB.

Monday, May 14, 2012

Tough decision for a Monday

Was ready to cancel xfit today, but sucked it up and put on an ankle brace just in case. No real skill work, some time to practice hand stand push ups and dead lift, then setup.
Dead Lift - 185#
HSPU w/ ab mat
DL felt much better than it did back on 5/4, form was better, pace was better, and back felt better!
Push ups weren't bad, had to break up more than I wanted, but made it through all of them!

Run - did an easy 7.7 miles before lunch. Some minor pain in the arch and foot, but overall went better than expected. 8:38 pace. Stopped short of the 9 miles scheduled, but didn't want to push my luck.

Sunday, May 13, 2012

Rest day

Still hurting in the feet, ankle and arches... so took the dog for a walk and that was it.

Saturday, May 12, 2012

Multi Run day... not so good

Scheduled for 20 miles, decided to break it up. Did a nice 4 mile run as a warm up @ 8:40 pace, then ran the K4K 5k with Wyatt. We did it in 28 min, 9min pace. Not bad, but he can do better. After we waited for mom to make it in. (I think this waiting around standing may have contributed to the bad run later.) I also decided to try UCAN today, so drank a bottle of it while waiting.
Once she had cooled down and was off with Wyatt (waiting to do the mad dash), I took off to complete my miles. They did not come easy.. not sure if it was the heat, the nutrition, the shoes... or what! I was pretty spent and hurting at 5 miles out where I turned around. On the way back, swung in to Bangert island trails, did a little over 3 miles on the trail, then headed back to meet the family. 13 miles @ a crappy 10min pace.. and it felt horrible. Feet were killing, arches hurt, ankles hurt.... probably should have cashed in early.
Destroyed the Chinese Buffet after the run!

Friday, May 11, 2012

Friday snatches

Skill work on wall balls and snatches.
Snatch 80# (dropped to 75 half way through 15s)
WallBalls 14# (last 9 were 20#)
Tried to keep form good on snatch, really took time between reps. Wall balls were unbroken.

Thursday, May 10, 2012

Skill work - ring dips 3x10, did first set strict, then 5 strict + 5 kipping.

400 m Run
30 KB Swings 53#
14 something? Forgot to check the time. Took the runs at slow recovery pace. The KBs got heavy quick. Only did first set unbroken. Other sets were broken at 10 or 15 reps.
After did 2x10 ring push ups, 2x10 GHD back ext, and 2x10 GHD sit ups.

Run -

Wednesday, May 09, 2012

Best run in a long time.

The training schedule had 7 miles on tap. 1 mile warmup, then 5 @ 7:20 pace... Ended up with 7.5 @ 7:40 overall pace including warmup and cooldown. Tempo miles were 7:09 avg pace. NICE. Run felt great too, best run I've had in a long while.

Tuesday, May 08, 2012

Rest day

Really felt like I needed a break, so took a rest day from xfit and running. Walked the dog 2 miles, then did ab work. Finished off with couple sets of pistols and wall climbs just to get the blood pumping... hoping it wont stress the system and legs too much.

Monday, May 07, 2012

20 min AMRAP

No skill work, Brug warmup ish

AMRAP in 20
5 Thrusters 75#
7 Hang Power Clean
9 SDHP 75#
9 rounds even. Did all of the thrusters unbroken, but had to break the others. 5 rounds at halfway, so must have slowed a lot second half. Right knee was feeling tweaked a little. Grip and forearms were gassed.
3x10 SOTS, 2x10 ring dips, 10 TTB, 5 TTB.

Run -

Sunday, May 06, 2012

Walking the dog

Really felt like I needed a rest day, very tired. Took the dog for a 2 mile walk before breakfast, then not much else...

Saturday, May 05, 2012

Sat easy trail run

Did a pretty slow trail run at Indian Camp Creek. The trail was wet, so traction was sketchy in places. Temps were warm, and humid... Wasn't feeling great, but pushed 8+ miles, 1:30 minutes on the trail.

Friday, May 04, 2012

Dang rain... no tire flips

Skill work on dead lift and rope climb... just form work, no exercise.
WOD was changed, no tire flips... bah!

1 Rope Climb
21 Dead Lift - 185#
21 Calorie Row
1 Rope Climb
15 Dead Lift
15 Calorie Row
1 Rope Climb
9 Dead Lift
9 Calorie Row
Weight was a little heavy, form was crap! Definitely going to feel it in the back. Need to figure out using legs more on DL.

Thursday, May 03, 2012

Press and run

Skill work on burpees. Didn't do too many, just worked on feet straight and popping up fast.
10x2 Push Press to find 2 rep max. 45#, 75#, 85#, 95#, 105#, 115# (failed 1st attempt), 125# fail, 115#, 120# fail, 115#, 115# max.
4 minutes of suicides. 10 +3/4. Started with hand touches and pacing, dropped the touches and speed up near end. Could have gone harder.
3x10 30" box jumps from squat
3x max HSPU - 5, 6, 5 + holds at end.
Run - did 7 EASY miles @ 9:43 pace at Rotary Park, avg heart rate 131

Wednesday, May 02, 2012

Easy hump day

Did an easy 2 miles @ 8:35, then Ab-X, then another easy 2 miles @ 9min.

Tuesday, May 01, 2012


Skill work on pistols. Only did a couple, but worked on forcing knee out, not letting it dive in.

AMRAP in 20
400 m Run
Max Reps Pull Ups
Managed 6 rounds outside before storms opened up - 75? pull ups. Continued inside with 20 burpees for 2 rounds plus 8 to end time.
4 x 15' Rope climbs after class.

Monday, April 30, 2012

Angry Kettlebell

Monday was not full of energy. Storms last night disrupted sleep, was dragging the whole morning.
Skill work was L-sits... not very good at these. Started on the bars, but can only hold legs out for couple seconds. Had to scale to tucked knees to make 20-30 seconds. 3 sets max hold on bars. Then 3 sets 20 sec on parralettes. Then 3 sets tucked knees 20 seconds on rings. Attempted l-sit on floor, but wasn't happening.
Box Jumps 24" 
KB SDHP 53# Angry KB
Push Ups
Pretty easy wod. Should have used 70# KB. Flew through it.
After WOD 3x8 Snatch SOTS + 3x10 GHD sit ups.

Run - 

Sunday, April 29, 2012

Yoga rest day

Took a rest day, but decided to do some Yoga to get the morning started. Eh, not bad...

Saturday, April 28, 2012


Warmed up with .5 mile before leaving, then 1.5 once there. The race course was backwards from last year, and included a loop around campus. Not a bad run. Kept it very conservative first mile, around 7min. Picked it up a little for mile 2. Mile 3 and 4 must have had more hills, slowed back to almost 7. Pulled it back down some for 5 and 6, not able to push very hard to finish though. Overall, kind of a flat performance, never felt strong. Didn't feel like I was pushing super hard, just struggling to maintain. Should have been able to hold faster pace...
Ran a cool down after the race before Wyatts mile race, got in 4 miles. Then ran around to cheer Wyatt on in his mile. He did it in 6:40, taking 4th male.
Right after, I convinced Wyatt to do the 5K at a slow pace with me! Some walking and shuffling, but he did awesome!
Ended with just under 16 for the day. And a 1st place AG medal.

Friday, April 27, 2012

Skill work - ring dips. 5 strict, static hold w/ external rotation, 2x5 very slow decent, then explode up.

Start with 8 Box Jumps 24"
& EMOM, stop & complete 8 Box Jumps
until you finish...
100 DB Snatches 35#
Tried to manage 10 each arm each minute, but became difficult fast. Switched to 5 each, but had time left over. Count got off quick, so just went til others finished. May have done > 100.
Finished with 3x30 situps + 100 double unders.

Thursday, April 26, 2012


Skill work was all cleans. Had a visitor from Lindenwood help out with form and mechanics.
-Approach bar, ball of feet under bar.
-Bend down, bring shins to bar. Butt back!
-Clean grip, knuckles facing ground.
-Straighten back, good arch. Tension on arms
-Chest up
-Pull keeping bar close, legs and chest same time.
-Explode hips open, hips touching bar, kick it up
-Trap shrug at top of lift.
-Fast with elbows around bar. Elbows up, bend, under bar fast.
-Loosen grip at top, meet the bar, dont let it slam on collar bone.

Didn't have time to do wod, only worked on cleans. Cash out: AMRAP 2 min 30# ball slams = 51
3x10 - V ups, then hand stand walk/hold open floor. Made it 2 ft, 4 steps with hands!

Run tonight. - 7miles @8:43

Wednesday, April 25, 2012

Great Tempo run

Did a 1mile warm up, then 5 miles @ 7:20 pace or under. Was a tough run, but felt good to do! Good course including some hills!

Tuesday, April 24, 2012

squat box jumps!

Skill was front squat. 1x5@ 95#, 5x5 @ 115#. Felt good, but last couple reps were tough.

Push Press 85# - 8:36
Went light on the weight to take it easy on the shoulder. Smart move. Had some issues with keeping the TTB going, but felt better about them.
After class did 2x10 box jumps from bottom of squat - 10 @ 24" 10 @ 30"... liked these!

Monday, April 23, 2012

Tired this morning... feeling sluggish.
Skill - Strict Press - 7x3 @85#. Attempted 95#, did 2, failed on 3 so dropped weight.

10 Push Ups
20 Wall Balls 20#  8'-10' target
30 KB Swings 45#
13:46 - wall balls were hardest part. Tried to break up 10/10, second rnd 5/5/5/5, 10/5/5, then however I could do it. KB swings were easier, 10 or 15 at a time.
3x5 - strict pull ups / 2x10 GHD situps after class.

Ran a pretty slow easy 6 at the park, included some hills and wind. 8:50 pace?

Saturday, April 21, 2012

Went for a helluva trail run. 20 miles at Lost Valley. Tried a couple new things... running the day before the long run; had yogurt and a banana for breakfast instead of oatmeal; used Heed, Endurolyte, gels and 2 organic energy blocks. Felt pretty good on hydration and nutrition, could have used a little more water, but overall good. Not sure if I needed as much as I had, but it seemed to work.
Tried some walking breaks and slowed the pace down a lot. Feet took a pounding though, pretty sore on soles.

Friday, April 20, 2012

Friday double

Trying something new, doing a workout and morning run the day before a long run.... we'll see.
Skill work was handstand walk and hold. 2 x 1min hold on wall.
WOD - For Time
10-8-6-4-2 Kipping Pull Ups
2-4-6-8-10 Deadlifts 155#
3:47? - Deadlifts felt much better at this weight. Need to keep working form before upping the weight.

Did a 4.5 mile run after wod @ 8:33pace. Fingers crossed for a good 20 miles tomorrow!

Thursday, April 19, 2012

Double thur? Sore quads!

Quads are scrapped, not sure why. Worked on push ups. 6 regular, 6 rings, 6 declined, 3 'team' style.
7x3 Thrusters
45# - 65#, 75#, 85#, 95#, 95#, 95#, 105# - these really had left shoulder in pain. jerk press may have been too much the other day.
Cash Out: AMRAP - 2 min - 45# thrusters = 49.
Heavy tire flips x 20
Pistols x 10

Need to do an easy 4 miles tonight.
Bagged the run, legs were tired and overall just felt drained. Did Ab work before practice then walked a mile there. Felt better after walking.

Wednesday, April 18, 2012

Speed work Wed

2 mile warm up, then 3x 1mile @ 6:30 w/ 800m jogs. 2 mile cool down. Repeats were supposed to be @ 6:49 but went out too fast, did the first two ~ 6:20s, last one in 6:30s. Felt good to push hard, but whopped after.

Tuesday, April 17, 2012

Easy day??

Feeling pretty sluggish
Skill was pistols - 3x6 (3 each legs) felt pretty easy.

3-3-3-3-3-3-3 (95#, 125#, 135#, 145# fail, 135#, 135#, 135#)
500 Meter Row For Time - 1:41 - felt strong through 250, hitting 1:34, then died. Everything to make it to the end.

3x10 Snatch grip SOTS press
Alternate with 3x10 TTB - still no kipping TTB...

Monday, April 16, 2012

Monday monday

Skill - Strict pull ups - Max reps = 12
Worked on the clean pull.

5 Cleans 115#
5 Burpees
Cash out: 50 DU's - actually made 31 DU unbroken! Did a couple 135# cleans after class. Then:

3 x 10 Ring Push ups
3 x 10 hollow body rocks

Rode the bike for 45 mins on trainer, only went 10 miles.. lol. Way out of riding shape!

Sunday, April 15, 2012

Shake out 5

Easy 5 miles to work out the legs from the long run. Planned on biking, but the wind was pretty strong. 5 miles @ 8:39 pace.

Saturday, April 14, 2012

Long run in the rain

Skipped the trails today because of all the rain, and a threat of storms. Ran the old St. Charles course with the FF club. Started raining 1/2 mile into the run... not fun. Most of the people turned back before mile 2 because of the lightning. I pressed on, soaking wet already, why not. The rain kept me from checking the watch for pace, but knew I was keeping it very slow. Went out 7 miles and took a quick break at TNT, used the bathroom, and dried off a bit. Then headed back same route. Definitely faster on the way out. Was planning on 16, but just not a lot of fun and getting cold, so stopped just over 15. Pretty tired, but good to get the miles up. 9:20 pace.

Friday, April 13, 2012


Felt pretty spent last night and this morning, decided to play it smart and take a rest day. Did some light movements, but nothing hard, don't remember specifics.

Thursday, April 12, 2012

Double Unders stilll SUCK!

Skill - ?
8 Rounds
EMOM - Row for Cals
20 DUs
50 something calories... Pathetic! The DU's were HORRIBLE! Didn't complete DU's in a minute on a couple sets, others only left me with 5-10 seconds to row. Switched to 40 singles and able to complete. Decided to do the wod again with group 2. DU's were no better, just not my day.

Ran an easy 5 miles up to practice @ 8:37

Wednesday, April 11, 2012

Wed 7.7 mi Tempo!

7.7 miles. Easy 1 mile warm up, then 5 miles @ 7:23. These started easy, but last couple miles were pretty tough. Gutted through it, happy with the results! Finished off with 1.7 mile cool down easy!
Really felt good about this workout, tough, but satisfying!

Tuesday, April 10, 2012

Bad Dead Lifts

Worked on snatch balance, no weight.

AMRAP in 10
5 Deadlifts 205#
7 Ring Dips
4 rounds +15
This was bad.... deadlifts were not coming easy. Should have dropped the weight, have a feeling the back is going to be VERY sore tomorrow. Could not get the lift with my legs correct. Even dropped the bar on my knee on 2nd round decent. TTB kip will be the death of me!
Hopefully get a run in tonight. - Did an easy 4 miles around Rotary Park @ 8:33 pace, felt good keeping it slow.

Monday, April 09, 2012

Almost a Hero WOD

So the wod was mile run/2K row/mile run. Just wasn't feeling more running, needed to give the feet a break. So I did the WOD from rehab sat, plus the 2K row, and the team work.

30 DU's
20 Box Jumps 24"
10 KB Swings 70#
15:16 - The KB swings were BRUTAL. 70# is a bit much to control, really have to get the hips going and break them up 4/3/3. The DUs were frustrating like normal, especially with the legs being tired. But the box jumps were actually pretty tough this time. BAH!
2000m row = 8:08, nice burn! Then did the 3x8 snatch SOTS @ 65#.

Sunday, April 08, 2012

Easter Sunday

Went for a long run back out at Indian Camp creek. Was planning on going to Lost Valley, but was worried about time. Followed the same course as yesterday, plus added a loop around Plains trail, then ran it backwards. Was hoping to get 14-15, but as I made it back near the car time was way later than expected, so I cashed in for the day. Had to make it home and shower for church.
Had a great lunch after church, and pumkin pie. Then mowed, fixed Wyatts dirt bike and my atv, then fish and more pumpkin pie and Fritzs! Oi! Need to get my nutrition back in check!

Saturday, April 07, 2012

Fun Day with Wyatt

We started the morning with a hike at Indian Camp Creek. Ended up doing 6+miles, amazing time, and Y killed it! Then we rushed over to Wetland days at Busch Wildlife. More walking and fun times at every station. By the time we were done and heading home... I was done!

Friday, April 06, 2012

Friday thrusters

Skill work - Strict pull ups. Did 3x10 strict. Started each round with 5# weight. Did 2+2 Lsit pull ups last round.
Skin the cat - 4 rounds. working on strict leg raise at start.
30# DB Thrusters
Push Ups
7:17 - Shoulders gave out first... expected the legs to go, but really had to throw the weight to get it over head. Even push ups slowed pretty good.

Headed back for Core class. Warmup was 2 rounds of - 10 burpees, 2 suicide runs, bear crawl.
Skill work was push ups, worked negatives; and hollow body - did tabata hollow rocks with tuckups during the rest. Managed about 16 tuck ups... rough!
400m run
25 Air Squats
5:52 - legs are SPENT!

Thursday, April 05, 2012

Rainy Thursday

Easy warmup, right into skill work of cleans. Work towards a PR, but more worried about form and explosion. Chose to try both power clean and squat clean. Started at 65#, 95#, stopped at 135#. Managed a couple power cleans @ 135# and 1 or 2 squat cleans. Missed a lot of them, just not getting under and elbows through fast enough. Seem to fail when I dont feel like the 'jump' is enough, or start to pull with arms too soon.
CashOut: 50 box jumps 24" - 2:05ish
Did some 30" jumps, then maybe 36". Tried some other heights, just testing.
Also worked on muscle ups. Did 10 ring rows, and 10 ring pull ups. Attempted 3 MU... all fails.
Planning an easy run tonight. - Ran up to football practice, got in a good 5.5 miles @8:04 pace.

Wednesday, April 04, 2012

Sooooore legs

Whew, legs are sore from squats yesterday! Didn't expect that.
Went for a 5.5 mile run @8:05 pace. Felt pretty good, wasn't trying to push it. Did a few fartleks just to up the pace at random times.
Before lunch did a tabata set of sumo high pull with the 53# kettle bell. Managed 82? Something like 12, 12, 12, 10, 10, 10, 8, 8

Tuesday, April 03, 2012

Tues, back to XFit

Skill work was wall climbs and wheel barrows. Made for a decent warm up. Did a couple squats to prep for the wod, decided to go with 115#, just didn't feel the leg strength for 45 @ 135#.

Back Squats 115#
Kipping Pull Ups
5:05 - no rush, just wanted to move the weight and get to the pull ups. Tried to keep sets of 10, but wasn't able to the whole way.

Saturday, March 31, 2012

Saturday Sightseeing

The day started chilly and rainy... wasn't looking good for doing much. Sat around after breakfast, watched some TV, started to pack and surfed. About 1030 or 1100 the rain stopped and cleared up outside... so I headed out. Decided to head out to Longshan Temple area, go by the market and the Old Street area. Off the MRT I did some wandering, trying to find the Herbal Medicine Shops... but think I found the hooker district instead. Headed out of there quick, with a couple yells and 'hand gestures' from the working girls.
Went through the 'homeless' park again, just a crazy area. Saw them playing domino style game, and a free soup line. Lots of people selling stuff on the streets, mostly used junk and trash. One guy had a lot of knock off phones, a pretty cool Ferrari phone... and he wanted 2500 for it... yeah right!
Went through the street market area, just like looking at all the different foods. The fish and animal meats are just creepy, but some of the vegetable spreads were impressive! Saw the Bopiliao Old street, coolest part was the kids playing with the old toys. Left there, had my sandwich, and jumped the MRT to Ximen station.
Spent some time looking around Ximending, hoping to see some crazy kids dressed up or dancing crews or something... mainly a bunch of chinese and japanese tourists. Pretty busy area, so just walked to see stuff. Found the Noodle shop I had read about, so decided for 45NTD to try a bowl, pretty good actually... wasn't til later I found out the noodle soup has 'pig parts' in it... Oi!
Walked around some more and found the Modern Toilet restaurant. Interesting, but too expensive to just try something. Saw the Red House before and after they setup the creative goods flea market type deal.
Left the area and decided to walk by the Armed Forces Museum, Officers Club and head to the Presidential Office. Saw the court buildings and a bunch of other Government buildings as well. Figured I had gone that far, so decided to go a little farther and made it out to the National Museum of History and the Botanical Gardens. Just missed some performance at the museum, but walked through it quickly. The botanical gardens was nice... just not much to do besides look at plants. So headed to Chiang Kai-shek.

Friday, March 30, 2012

Last work day Taiwan

Finally friday... worked out on the ROM, then headed in to work. Left early so I could get out and do something. Grabbed some lunch at the vegetarian cafe in QSquare, good stuff. Ate in the room then left to find Elephant Mountain. A decent walk from the MRT past Taipei101, and actually got a little lost, but cut through an alley and back tracked to where I needed to be. The path up the mountain (hill) was paved rocks, but DAMN was it steep. Pretty long path going straight up, but worth it at the top, great view, and heck of a work out. Saw CrossFit Elephant Mountain.. and the rest stop at the top had a small shelf of books and old tapes... how odd.
Quite a trip to make it back down, but finally made it. Back on the MRT and headed to the Digital Market. Crazy how much stuff is packed into those little stores, but none of it anything I needed. Plus the prices weren't anything to brag about.
From there, I headed to the Taiwan Tobacco and Liquor Brewery. Couldn't go in, but browsed the area, including the Beer House, 18 day old beer for sale. Decided to eat at the 346 restaurant while I was there. Plan was to have the hot pot and a beer, but was informed it was meant for 4-6 people, so just went with the chicken ka bobs. They were ok, but enjoyed the beer, albeit a little big for my consumption level.
After eating I decided it was too early to head back to the hotel, so jumped on the MRT and headed out further to the Raohe Night Market. That place was packed. Tons of cool food stands though. Even got some fresh pinapple/kiwi juice. The looks I get, asked for papaya and kiwi, she said 'no go together', then asked for apple and kiwi, and she said 'pineapple kiwi'... so sure, whatever. Then I said no sugar... 'No sugar? Are you sure? No sugar?' HA! That white boy is crazy. Not sure how they do it over here, all they do is walk and eat... and fried food at that. EVERYTHING is fried, and batter dipped.

Thursday, March 29, 2012

Thursday aftermath.

Another great run this morning, and even better, got a gps app on the blackberry so I could map it!
Had a quick breakfast, and headed to the office. Lunch was at the little cafe next door. Nothing great, a breaded, baked maybe, piece of fish, a couple veggies and rice. Also had some pumpkin soup, but had a lot of cream in it, so kind of ruined the taste for me. Tried some 'bubble tea' or pearl milk tea after lunch. Eh... was just super sugared tea, fake milk and tapioca balls. Those damn chewy balls almost killed my gut.
Worked til late again, so headed back about 1830. Decided to stay in the qSquare area, and grabbed dinner at the vegetarian place. It was really good. Finally some good veggies! Did a little shopping/looking then hit the hotel.

Wednesday, March 28, 2012

GO LIVE 3/28

Conversion Go Live Day. Things started rocky! Grabbed breakfast at the hotel, and was running late getting to the office. Made it in at 0715, but they were already calling with issues and looking for me.
Had the sandwich I brought at a desk for lunch, tons of issues non stop. Finally got out of there around 6 or later, so no time to do much. Looked around the Q Square mall food court for a bit. Even ran into one of the girls from the hotel breakfast area... creepy that she knew my name and room number!
Decided to head back to the buffet place I found on Monday. Really great food! This time I got the greens, cauliflower, sweet potatoes? or squash, 2 types of fish.. .and a drumstick. Oh, and rice.
Tried to find the electronics place again... and was literally 50 feet from it. Maybe another day. Wandered around the underground mall some more, and broke down and got some froyo. Blueberry -wayyy too sweet. Death-by-Chocolate - was pretty standard, decent. and Honey flavor, which was the best of the three by far.

Tuesday, March 27, 2012

Tuesday - night before go live!

Got in a great run, about 5 miles, out to Chiang Kai-shek Memorial and around. Had a funny encounter with huge girl school group also running other way. Made an animated stop and turned running away from them... Got a huge roar and laughter!
Saw some awesome tai chi groups, and some with big wooden swords. Wish I had brought the camera... and garmin. Would have been nice to have the GPS record of the run to map out.
After the morning call headed to Tamsui. The area was ok, weather was great. Legs are killing, major shin splints from all the walking... and speed walking at that. Didn't find any good food, so had a sandwich and apple, then a bar. Looked around a while, missed the busy market area til I was ready to leave. Got some free peanuts, the Taiwan type with the purple inside.
Overall, the river front area was pretty lame, should have rented bike. Decided to skip the boat to Bali, instead took small boat to fishermans wharf... Pretty lame, waste of 100ntd. Interesting ride, but the Bali boat was much bigger and nicer, probably a better area too.
On the way back, decided to stop off quick in Beitou to try and see the hot springs. Just didnt have enough time to make it all the way there, so turned back and looked in the Plum museum and an old bath house museum. Had to be back in the office at 1800, so booked it back to change at the hotel and head in.
Dropped my stuff at the office and ran out to get something to eat. Denis took me to a Japanese restaurant, got some cooked salmon, rice and sashimi.  And what I think was cold mashed potatoes, and squid. Couldn't get passed the suckers on the squid, so only had a little. Wasn't sure what the 2 soups were either, only one of them tasted very good.
The conversion started pretty busy, with lots of issues, so didn't end up leaving until 1:45, just to head back to the hotel to get on phone calls... and be back by 7am.

Thursday, March 22, 2012

Getting better!

Thursday morning actually felt hungry, and stomach was a lot better. Acid reflux was brutal though!
Kept breakfast simple, added some scrambled eggs. Made another sandwich for lunch and had it at the office.
We headed to HsinChu for a baseball game that night. Had to try my luck with McDonalds by the stadium, had the filet-o-fish... .just like I remember them! Had a sprite too... Oi!

Wednesday, March 21, 2012

Stomach mends

Made it to breakfast, but wasn't sure what I could handle. Tried a couple pancakes and some toast. Stomach still not feeling well. Made a sandwich to take for lunch. Had part of it in the hotel room for lunch, napped a lot just trying to get past the uneasy stomach.
Tried to walk a bit to find dinner with Ian, but nothing looked good. Ended up in the hotel restaurant and had baked chicken with mashed potatoes and veggies. And chocolate cake and ice cream for desert. The dinner wasn't that great, and don't think it was just me from being sick.

Tuesday, March 20, 2012

Bad day for Curry

I like the variety of foods at the hotel breakfast buffet. Headed into the office after morning call. Got some work done, then ran out for lunch. Went to World of Curry and had 'chicken' curry in brown stuff... with cheese mixed in. Did not sit well, shouldn't have eaten it. Got back to the office and started feeling very ill. Had to leave around 1530, headed back to hotel fast. Ian went to get some meds, while I started hurling. was up and down throwing up til 0300 or so... was not fun! Stomach was not happy.

Monday, March 19, 2012

Monday in Taiwan

Started the morning with breakfast buffet in the hotel. Had an omelet, some fruit, a chicken foot, mussels, banana milk, mango juice and salad. Interesting spread.
Took a cab to Chia Hsin office to meet with David and Joseph. Took some photos from the 'garden' rooftop smoke area. Left there and headed back towards the hotel. Spent some time in the Qmart area under the Main Station. Then went inside for the go-nogo call. After the call out on the MRT and headed to Longshan Temple. Wandered around the temple and the street markets. Had a sweet potato, and some fruit. The wax apple and guava are great. Then walked to Ximen station area, some interesting shops. More trendy young area. Walked back to the hotel, going through the electronics retail area and the camera road.
Took a cab out to meet David for dinner at his favorite restaurant. We picked out some items for dinner and he told them some other stuff to bring. Started out with a watermelon juice to drink while they had Kirin beer on ice with lime. My drink turned out to be more of a smoothie, and pretty sweet, so I switched to water after. Later on in dinner, David bought a 15yr bottle of Singleton Single Malt Scotch Whiskey. He had both of us try a small shot glass of it, not bad, but pretty sweet.
We had a local, fresh caught steamed fish. Salmon and another fish sashimi. Frog cooked in some pretty good sauce with ginger slices. A leafy green like kale that was steamed in a soy type sauce. Asparagus with wasabi and soy, plus another dipping sauce with spicy peppers. Also boiled shrimp, and some tiny wok fried shrimp with veggies. Later he had them bring some large oysters. They were very good. He finished off with a bowl of peanuts cooked in soy, brown vinegar and cilantro.

Friday, March 16, 2012

12.4 Open Wod

Skill work was power clean. Tried not to go too heavy and work on form, especially the second dip.
Did the open wod instead. Did not go well. Far too many missed in the beginning, completely took me out of the game.
Only made it to 147 wall balls officially, but sure I did closer to 200 with all the missed reps. Did the 90 double unders after time.

Thursday, March 15, 2012

Thur - Run

Ran 6.5 @ pace
sluggggggish legs!

Wednesday, March 14, 2012

Downhill from here...

Felt pretty decent this morning, although not a lot of energy. The late calls and sleep interruptions are starting to catch up.
Skill work was push press. Kept it light, and felt ok. Lost track of the number of sets we did, 3 reps each, started with 65#, then 85#, then a few at 95#. Working on keeping elbows down and out, and pressing through the bar. Shoulder has some sore moments, so didn't try to destroy it.

1000 m Row
20 HP Cleans 95#
500 m Row
20 HP Snatches 65#
250 m Row
20 OHS 65# (supposed to drop to 45#, left it up)

14:53 - Kept the rows under 2:00/500 pace, started each round in the 1:40s, then slowed to 1:50s. Cleans just weren't smooth, not sure why... but pushed through ~10+5+5. Snatches were better, think I still did 10, 5, 5, but they felt better than the cleans. Started to strip the bar, but changed my mind and left it at 65 for OHS. Did 10+10, felt good. Probably could have pushed a little faster, but felt good to just work through everything and pause when needed.

Tuesday, March 13, 2012

Tues better... Hero WOD

Did not get a lot of sleep last night, but actually felt a little better today. Shoulder is still very weak and sore.
No skill work today, Hero WOD time!

3 Rope Climb (15')
10 TTB
21 OHWL 45#
400 m Run
Rope descents were the most painful, really hurt the shoulder. Tried switching up how I came back down, but nothing really worked. Toes to bar were just plain slow... really need to figure out the kip someday. Glad I did the walking lunges at Rx weight. The runs weren't bad, but the first 3 were completely in the dark... made footing a little sketchy.

Monday, March 12, 2012

The start to a bad week

Wasn't feeling very well this morning, lack of energy and plenty of psoas and shoulder pain. Found out in class that the shoulder was worse than I though.
Skill work was snatch. Had to go VERY light (65#). Left shoulder was screaming! Did a round of 3 @ 85# and just about cried. Too much stupid... went back to 65 and worked as much as possible on form.
10 Deadlifts 155#
AMRAP Box Jumps 20"
Did 66 box jumps, but had to skip a round of dead lift. Pretty sure I made all 9, 2 of them rolled together.
This was a killer wod. Just tried to stay on heels and work the butt, needed to lay off the quads.

Saturday, March 10, 2012

WOD 12.3

Went to Xfit to do the 12.3 wod with everyone. The weight was definitely heavy! Really wanted to get 5 or 6 rounds... bah.
15 Box Jumps 24"
12 Push Press 115#
9 Toes to Bar
179reps (4 rounds +8 T2B) ALMOST 5!
The box jumps were by far the easiest. Press was rough. Really had to break it up. First round got through 6 before dropping, but after that would only make 5, 4, or 3. The toes2bar were more difficult than expected, due to the shoulders being spent from the press. Thought I had the kip working well before hand, and made 5 or 6 first round, but then lost it and had to go back to singles with a big swing. Trying to recover and relax for the race tomorrow.

Thursday, March 08, 2012

Bad run day

Got up and did ab work. Psoas has been pretty sore, and feeling very inflamed today.
Went on a run before dinner tonight... did not go well. Legs were heavy and tired, just no energy to go. Tried to just slow the pace and trudge through. Blah! 5.5 miles @ 8:01 pace. Tried to hit some tempo miles in there, but just wasn't coming easy.

Wednesday, March 07, 2012

Another WINDY hump day

So skipped the run yesterday, just wasn't feeling it. Legs feel a little better today, not as heavy.
Skill work was push jerk. Did sets of 3, starting with 75#, 95#, 125#, 145#. Failed on rep3 @ 145# on 3 sets, but managed to get it 3x2 = 6 times! Need to work on the spit and getting under the bar and low faster.

3 Mile Bike (6:3x bike time.)
100 KB Swings 45#
11:43 total. Broke the KB swings up ~20,20,10,15,10,15,10. Kept the bike pretty steady @120rpm, turned up the tension between 1.5-2.5 just to play and see. Not sure what the best approach is yet. Forearms were toast!
MUST MUST MUST get a run in today, even with the crazy wind.

Did the run at the park before football practice. Actually went pretty well. Started with the standard loop, but found some interesting paths/trails back in the pirate fair area. Just did some random turns and directions to get some mileage. Ended up with 7.2 miles @8:45 pace.

Tuesday, March 06, 2012

Legs are very tired. Almost skipped xfit today. Need to get in a good run, but crazy 40+ mph winds.
Skill work Overhead Squats. 10x2 @ 95#, then 2@115#. All the weights felt very light, but tried to work on form and pushing hard and fast from the bottom.
SDHP 75#
5:42 - Went with lighter weight on sdhp just to give body a break. Still tried to push pace on the burpees.

Monday, March 05, 2012

Start the week good please!

Skill work was dead lift and strict pull ups.
5@135# : 11 or 12 PU
5@155# : 10 PU
3@185# : 8 PU (3 with 20# vest)
2@225# : 7 PU
1@225# : 6 PU

10 Push Jerks 6@135#; 4@115# - failed on multiple attempts @ 135, so had to drop
20 Cals Row
30 KB Swings 55#
40 Ball Slams 20#
7:20 - not bad, but not great. Failing on the push jerk was disappointing. Rowing was consistent, KB swings felt light, but had to break every 10, forearms were spent. Slam balls just powered through to finish.
Will try and jog an easy 1 or 2 with Wyatt later.

Saturday, March 03, 2012

Adventure Max Trail Half Marathon

WOW! Tough course is an understatement. Sure didn't look bad on paper, and only shows 800 something feet of climbing.... but DANG those hills were killer. Very steep and some were never ending.
Temps were a little chilly, but with the sun out it felt good. Went with shorts and the Mizuno top. Probably could have gone with a lighter top, but the wind was a little nippy, so played it safe. Good call on the running cap instead of the skull cover. Need to find some better gloves!!! Hands were done.
The race started flat and easy for the first 2 miles, tried to keep it in the low 7's and not speed up with the leaders. Still not sure if this strategy works, but sticking with it. Got caught by 4 or 5 people from behind later in the race, so not sure what would have happened if I had pressed harder in the beginning.. might have made it harder in the end, might have put me farther ahead??
Anyhow, about 3 miles in we hit some major inclines. Big hills, slowed the pace, tried to use the downhills to speed up, but man the quads were feeling it.Fell in to following another guy (152) for most of the race. Couple spots I would pass him and lead, especially the downhills, but tried to let him set the pace for most. There were some tough areas for footing and some really sloppy muddy sections. Slipped a couple times and twisted the left ankle, but nothing too bad.
Just past mile 4, we were heading through some sloppy grass fields and I was leading the group... but paying more attention to the puddle jumps, and completely missed a turn. Stupid mistake. Only missed it by 50 yards, so made it back in line pretty quick. Next issue was the water table not being setup yet. So no water.... bummer. We continued around the perimeter of a large field. Caught another runner and passed him. The field was about a 1.5 mile loop, so we came back by the water table... and still nothing! That sucked.
We pushed on, finally making it back into the woods, where a different racer (older tri guy) caught us from behind. The two of them pulled on me a little in some of the nastier creek and muddy crossing. But I was able to get back with them before long, some good downhill patches helped out there.
We finally hit another water stop, near the top of a pretty good hill, so I took a moment to walk and drink, and grabbed 2 gels. This allowed the two of them to get a little gap on me, and I never made it back up from there. They were always in sight, and felt like they were in striking distance, but just couldn't cover the gap.
We were on a crushed gravel road for the rest of the run. We crossed a main road just before mile 9, and the climbing and hills hit again. They just felt like they kept coming, and one in particular just never ended! I was caught by someone heading up the giant hill. We exchanged encouragements... but my legs were feeling dead.
Did what I could to stay with him, plus it felt like there was pressure from behind. Felt great to finally hit the levee crossing, knowing there was a small incline, then downhill to the finish. Pushed as hard as I could, made it to within a couple yards of the guy in front of me, but ran out of time.
So decent race, tough course, legs were spent before the start. Had an issue with very dark urine after the race again. Possible muscle break down and dehydration? Need to look into this.

Friday, March 02, 2012

Rest Friday!

Really needed some rest today. Middle quads were very sore. Did about 15-20 minutes easy spin on the bike, then ran 1.8 miles very easy. Thought it would help, but no luck. Wind was CRAZY strong today, and temps dropping fast. Took a magnesium bath too, nothing there. What will tomorrow hold....

Thursday, March 01, 2012

Thur extra

Decided to throw in an extra xfit workout today since I did not go yesterday... so kind of eliminated a rest day. (During warmup sprints, legs felt heavy with no spring... pay attention to this!)

Skill work was power clean. After warm ups, set out to do 10x1 rep @ 135#. The weight was relatively easy, considering in the books my 1RM was 135#. Was having a problem pulling with the arms too early, very frustrating. After 6 or 7 rounds, Paul dropped my weight to 115#, and seemed to do better on not pulling with the arms early. Happy about the weight, but not about the arms....

25 OHWL 45#
50 DUs
11:59 - Double unders were killer again. Arms were pumped and hard to control, so they floated up causing rope to stop on shoes. Couple rounds, would get a good group going, maybe 20 or so, but then big sections of only getting 2-3 at a time. It is what it is

Wednesday, February 29, 2012

mid week

Did an easy 5 mile run this morning @8:12 pace. Really windy, just wanted to get some miles in. Later going to do ab ripper.

Tuesday, February 28, 2012

An easy tuesday

Easy in that it was not a heavy weight, or high intensity, speed wod. Skill work was kipping pullups. Tried to get the butterfly kip going, but did not have much success.

AMRAP in 12
10 Push ups
10 TTB
8 rounds + 19.. almost made 9 rounds. Not as many as I had hoped, but the TTB were just not happening. I didn't want to scale back to knees or anything, so was forced to do 2 and 3 at a time. Really slow going, but able to knock out the push ups pretty easy. Wish I could get better at these, or learn to kip them. Actually, even with the kip, getting the legs up and toes all the way to the bar just zaps the energy sooo quick.
After the wod, tried out the new muscle up rig. Makes it super easy to do a MU, only half your body weight. Might try using it more to work the turnover point.
 Before lunch, headed out for a run. Threw in some fast paced miles. Overall, 6.3 miles @ 7:33 pace, with miles 3 and 5 @ 6:30. (something not right on mile 2, the pace shot up to 18min for a bit, so kind of skewed the overall.) Run felt really good, strong in the legs. Mentally it was a boost!

Monday, February 27, 2012

Another Monday morning....

Legs felt pretty sluggish, but seemed to wake up ok after warmup.
Skill work was KB swings, which I actually seem to enjoy... started with 9@35#, then 15@45#, then 21@55#. Felt good!

For Time (used intermediate weight, 65#)
30 Back Squats 65#
500 m row
30 Front Squats 65#
500 m row
30 Overhead Squat 65#
500 m row
12:40 - felt good through out. Had to pause twice on back squat, just to catch breath and pace it. Knocked out the first 500m row pretty fast to jump in front. Tried to really focus on lifting the chest on front squats. Wrists got a little sore at 20 and tried to adjust... almost dropped the bar sideways. Hit the next 500m a little slower, but powered the last 100 or so. Overhead squats were decent, really focused on balance and trying to stay on heels. Had to drop the bar at 10 and 20 and 25 (plus took a breather at 5 and 15....) Had to pace the last 500m a little slower, but put everything into hitting 1:50 or less for last 100+.

Sunday, February 26, 2012

Sunday easy trail run.... HAHA

Had to make a decision this morning... head to Cuivre River trail to do an easy 6 miles with Fleet Feet.. or head to Crossfit to redo the 7 minutes of burpees. Figured the trail run would be relaxing, and some active 'recovery'. Plus I figured I would swing by Crossfit monday night to redo the wod... later found out that the times were due Sunday night, so that didn't work.
The weather started pretty chilly, and since I knew I wouldn't be pushing a fast pace, wore the tights and vest... good decision. When the group headed out, I fell in line behind some runners who I knew would keep a slower pace, and resisted the urge to go out with Dave, Dave and the other leaders. The biggest problem with that... no one in our group or behind knew the course or where to go.
We continued to find intersections and just take a guess on a direction. Figured all paths would lead back to the start... Boy were we wrong. One of the guys in our group turned back to join some others behind us, and apparently they all turned around after getting 3 or so miles in. It was just me and another runner for quite a while, then dropped him when we hit a long hill and caught another runner. We continued this way for a while... until we both determined... we were WAY lost. The trails been pretty crappy for a while, really torn up by the horses, treacherous footing, and some pretty sloppy sections. That should have been a pretty good hint for us, but guess not. When the trail came out on a gravel road, we stopped to try and figure out where we were. This allowed the other runner to catch up, so now there was 3 of us lost. So walking up and down the road for a bit not finding any clues to our location or direction, another run came back out of the woods... he was lost too.
So our group of four pressed on for a bit, everyone thinking that we were at least headed on a trail that would lead us back. WRONG. We came out on a bluff overlooking a quarry and fields. Finally one of the other runners pulled out his cell phone, and another checked his Garmin watch that had been mapping our run. We were completely on the other side of the park. Basically 7 miles or more from the cars. The guy with the phone was able to get a hold of his brother who was back at the cars and they tried to figure out where we were; and more importantly, where someone could pick us up.
The people back at camp told us to keep following the trail and let them know where we came out so they could get us. So that is what we did. We walked for a bit, but I started to get chilled, so I pressed on. The others soon followed suit, and we jogged til we came out on a road. They relayed the road name, and we were told someone would be heading our way. We followed the road for a while till it came to a junction, and called to tell them the 2 road intersection. They were no where near us yet. So we waited a bit, which got boring, and although the weather was good, the wind was a little chilly. So we decided to continue moving and follow the road. At this point it was a paved road heading around the outside of the park. We ran along it until we came to the intersection of the main road leading into the park. Once there we stayed put and waited. Probably another 10-15 minutes and Dave showed up in the van.
He said he could not believe it was me that got lost.... FUNNY. But in my defense, I was just out to follow the group and not think... just run and relax and enjoy... well, there ya go. Nice and easy 10 miles on the trails. What a morning.

Saturday, February 25, 2012

Castlewood Cup Race Day!

This race starts later than most, not til 10am, but there is little parking and it fills up fast. So I got there around 0840, got in a little warm up jog, then decided it was going to be warm enough for shorts, so made a quick wardrobe change. Got in a little more warm up on the trails, grabbed a drink and half a gel, then headed to the start area. Wanted a banana, but decided against it, don't think I needed it, felt plenty fueled from the oatmeal at breakfast.
There were a lot of fast guys lined up at the start, so I knew the pace was going to be fast out of the gate. When the horn went off, everyone took off through the Decided not to push the pace hard, just cruise for the first mile, since I knew the first hill was pretty steep. Might have been a bad decision. The hill was pretty quick, and didn't slow everyone's pace as much as I expected. Had to push had on the next section just to stay in contact with everyone and not get passed by too many. Let 2 or 3 go by, but not get away. Really enjoyed this section too, nice and flowing, heading downhill.
Right before mile 3, we cross the road and start heading back up! Maybe a half mile climb, then a quick down and back up to right before mile 4 where there was another road crossing. This starts the 'dump' trail I think. Another really fun, smooth, flowing downhill section. This was one of the faster miles.
Just after mile 5 we hit the last big climb, and its a doozie. Just have to grit and bear it. As someone told me, 'just go into oxygen debt for about 3 minutes, then push to the end!' Somewhere after the top of the climb starts the 'connector' trail, which is another great section and leads to a pretty long downhill back to the main part of the park. Up and over the road in the park and then we head through the field to the infamous 'creek crossing!' The water wasn't up very high, so there wasn't a large section of water to cross. Feet stayed relatively dry, just a quick skip across. At this point, I could hear people behind me... didn't know who, how many, or how close... But I knew I had to pick it up. The trail along the creek is all flat, so no help there. Pushed as much as I could back to the road crossing and into the field. Wasn't sure where the finish was, or how far... not close enough.
After crossing the road and entering the field, we basically ran backwards the first mile. I definitely had the 'let down' feeling, and pace was suffering. But really felt pressure from behind, so was giving it everything I had. Coming around the last corner in the field, had about 300-400 yards straight to the finish line. I heard people on the side yelling for the person behind me... crap, could hear him moving faster and closer, pressure was on. It was a full sprint to the finish... and I lost by inches. That feeling really sucks. It didn't even help to find out the kid was under 18... oh well, maybe next time.
All in all, pretty good race. Probably could have pushed a little harder in the beginning to get up farther in the lead pack, but then again, it might have left me more tired at the end.

So race is done... 4th place in age group... BAH! Had to leave right away, so grabbed what snacks I could.. cinnamon rolls, trail mix and a veggie burger... and headed to Crossfit26 for 12.1 WOD - 7 minutes of burpees. This really wasn't smart planning on my part. Guess I didn't expect to push as hard during the race, but I was pretty spent. Tried to get pumped for the wod, and actually started pretty strong... but ran out of energy pretty quick. Made it to 50 with plenty of time left... but wasn't sure how I would make another 50+. Turns out, I couldn't. As much as I wanted it, was only able to muster 98.  Another disappointment.