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.

Friday, February 24, 2012

An actual Rest day!

Actually rested on Thursday, much needed. Back felt pretty wasted and the legs weren't far behind.
Friday morning did Ab ripper, then ate eggs. Then ran an easy 3.1 miles in the freezing cold, mega wind and frozen pellet weather.
Not supposed to be very warm in the morning... but should be a fun race! Hopefully the legs have fully recovered and are ready for the hills.

Wednesday, February 22, 2012

OMG the legs!

Legs were pretty sore this morning, and not feeling it! Skill work was box jumps... really happy about it too. Wanted to work on bounding back on the box, not too bad. Did 5x12; 1x20", 2x24", 2x30". Then did 2 @ 41" max jump. Want to make it to 48".

Deadlift 205#
Handstand Push Ups (kipping with ab mat.)
This kicked my ass! Had to break just making it through first 21 DLs... weight was tough. Then really felt it on the hspu. Think I made 10 or 11 before dropping... really frustrating having to do 1 and 2 at a time just to make it. 15 DLs went ok, but lots of breaks and dropping. A little smoother on the second set of hspu, but had to add a second ab mat. Really had to dig and push to make it through this. Looking forward to rest...

Tuesday, February 21, 2012


 5 pull ups
10 push ups
15 squats
Each min on the min for 30 min
Finished ALL 30 rounds... just barely. This was tough. Push ups were the worst, pushed to get 5 in a row each time, then worked out the other 5. Pull ups went well, not til near the end had to pause before the fifth one. 150 pullups, 300 pushups, and 450 air squats.

Added 7 miles of hills @ 8:08 pace. Felt good, easy going pace to shake out the legs.

Monday, February 20, 2012

Back to it!

Skill work was Toes to Bar.  3 sets of 10. Really struggling with the kip! Got it for a string of 4, but just feel weak on the whole movement.

Squat Cleans 95#
Ring Dips
Pushed to do as many in the first 21 unbroken, really just burned myself out. Had to take numerous breaks. Last set was doing clean. then squat. Got atleast 5 dips before dropping on each set.

Sunday, February 19, 2012

Castlewood practice run

Had a GREAT run on the trails at Castlewood. Really felt good and flowing through the woods. The hills were punishing, but everything else was just super enjoyable!
9 miles 9:29 pace.

Saturday, February 18, 2012

Truffle Shuffle

Raced the Truffle Shuffle today... went ok, that last hill is a killer, everything I had at the finish and barely moving. 6:34 pace and finished with Cupid. 14 sec/mile slower than last year... very disappointing. 26:14 time, 2nd AG 19 OA.

Friday, February 17, 2012

Rest friday

Going to try and rest today, maybe walk some or spin on the bike slow.

Thursday, February 16, 2012


No xfit today, so I did yoga mid morning.
Then did a nice 6 mile run before dinner @ 8:00 pace. Only tried pushing mile 2 and 4, but seemed to pick up the pace a lot!

Wednesday, February 15, 2012

Wed What No Wallballs

Skill work was push jerk... started at 95# made it up to 155#... new PR, might have been able to make it a little more, but failed at 175#. Wod was changed and removed the wall balls... BAH!

AMRAP in 10
7 Push Press 75#
7 Med Ball Cleans 20#
11 rounds + 7 PP - pretty darn good, kept up with Thommy! This was a quad burner.... we'll see how they feel later on the bike maybe, but doubtful for a run.

Tuesday, February 14, 2012

More squats for the knees

Knees were a little sore from the pistols yesterday. Maybe too much bounce at the bottom.
Skill work was Front squats. 3x8 @ 115#, with L-sit holds on the rings in between. Weight was good, probably should have bumped it up 10 or so, made it through fairly easy.


Front Squat 115#
8 Farmers Walk 55#kb
Had to break up the front squats, but felt good about the weight. Any heavier and the back/form may have suffered. The farmer walks were easy, did all unbroken, just a little forearm pump.

Got in an evening run of 5.5 miles @ 8:14 pace. Did a nice slow warm up, then pushed 1 mile, medium 1 mile, pushed another 1 mile, then a cool down. Legs are spent

Monday, February 13, 2012

Got a HSPU!

No skill work, just some stretching and warm up. Practiced the movement for wod.... got a kipping hspu on the wall using abmat! Then did a strict hspu.  Then one without the abmat!

AMRAP in 20
10 Pistol Squats
15 Pull Ups
Did 8 rounds. Kipping the HSPU and using an abmat, but they rocked! Used the bar to balance on some of the pistols, knees are going to be in crazy pain later. Pullups were rough... had to do 1 and 2 at a time in the later rounds!

Sunday, February 12, 2012

Sun run and CF Cup cont.

Ran out at Cuivre River park. Did the long side first, 6 miles, decent pace, some tough hills, 10min pace...ouch.
Then did the short side, 5 miles, faster pace 9min, still some decent hills. Pretty spent at the end. Thinking I was under fueled during the run and probably sore from yesterday. Thought the oatmeal for breakfast would have carried me through 11 miles... maybe not?? Pretty frustrating.
Headed back to Crossfit Cup, did some more judging, moved a lot of weight, cleaned up and headed home.

Saturday, February 11, 2012

Crossfit Battle for the Cup 6

No workout today, but lots of work. Standing all day, moving weights, yelling and screaming! Very tired and sore...12.5 hours at the gym!
Saw some crazy competitors, stacked dudes and ripped women!

Friday, February 10, 2012

Fridays big WOD... got cut down.

Originally supposed to be Annie are you OK WOD... but we didn't have all the equpt because of the competition.

Ab Mat Sit Ups
Thrusters 85# (Rx was 95)
OHWL 45#
Jumping Air Squats
16:05?? or 14:05??
So tried to pace better on this wod.  Wish I had done 95 on the thrusters, would have slowed it down some. SDHP were pretty easy, although they did leave the arms a little shaky for the OH lunges. The jumping air squats got the outer quads on FIRE!  Another lung burner wod...

Thursday, February 09, 2012

Is it only thur?

Skill work was double unders.... still dont like them. During warm ups we did some jumps from squat position... these made my quads feel like lifeless metal rods with no spring or energy return... did not like.

Box jumps 24" *games standard
KBS 55#
Started a little too fast, so had to check myself and slow the pace just to keep going. Think I took more breaks than needed, legs felt ok, lungs were burning though! KB swings got rough at that weight, but pushed through.
Need to get a run in, maybe only a light jog instead... heard tomorrows workout is very rough!
Ran about 4.5 miles @ 8:28 pace.. felt good, a little cold, negative splits, could have done more, but held back... oh and watch battery died.

Wednesday, February 08, 2012

Wed rest

Mainly a rest day. Did 30 minutes on the bike trainer, pretty much just spinning the legs out. (and ~20 burpees)

Tuesday, February 07, 2012

Tues.. double unders suck!

Skill work was ring dips. 2x10, then weighted. 3 or 4 with 20# vest. 1 with 60# vest, then 2 with 40#.

AMRAP in 15
25 Double Unders
5 wall climbs
6 rounds + 29
First round of double unders took 2:50.... insane! After a temper tantrum, got to it on the climbs... which caught up to me about round 4. The DUs started coming a little better, but still nothing more than 15 in a row. Really had to rest on the wall climbs in latter rounds, shoulders and arms were just spent. Went for a 1 mile run after.
Ran another 4.6 miles before lunch @ 8:02 pace.

Monday, February 06, 2012

monday cardio

Started with decent warm up of bike, sprints, and rowing. Then skill work of overhead press. 10 rounds x 2 press @ 95# with 30sec rest.

40 DUs
300 m Row
20 Box Jumps(30/24)
10 Pull ups
Double unders took forever again... still cannot get a smooth continuous rhythm. The first couple box jumps off the row were very rough, legs had noooo spring. Even had to break up the pull ups... pretty spent

Sunday, February 05, 2012

Nippy Niner Trail

Ran the Nippy Niner trail race. Not really a trail, more of a cross country race.

Finished 6 OA, 1 AG 1:06:4x 7:25 pace.
Did 70 burpees (est 100 behind.....)

Saturday, February 04, 2012

Rehab WOD

Warmed up with 4 miles on bike, 25 burpees and some dubs.
For Time
10 C&J 95#
15 Snatches 65#
20 Lateral Jumps 24"
25 DB Thrusters 30#
20 Lateral Jumps 24"
15 Snatches 65#
10 C&J 95#
Good time. Weight felt very light, but shoulder was not feeling great. Was worried about the number of reps, plus the thrusters are evil. Box jumps made the legs feel like lead, hopefully they feel better tomorrow.

Friday, February 03, 2012


Skill work was snatch. Did 5x3 of Power Snatch (from ground)+Hang Power Snatch+Power Squat Snatch (from ground). All 3 moves = 1 rep, used 75#, pretty simple, but mainly worked on form and warmup for wod.

3 Bear Complex 95#
6 Burpee Box Hurdles 20"
9 barbell core roll outs
9:51 - slow time, but
Wod turned out easier than expected, a little winded between reps, but really could have upped the weight a little. Wrist were pretty sore transitioning from power clean to press. Legs lost a little snap during the box hurdles. Could have tried lateral hurdles, but didn't feel comfortable, so stuck with front hurdles.

Thursday, February 02, 2012

So much for a rest day

Told myself I needed a rest day... but the weather was too nice. Did 50 burpees, then headed out for a run. Did 5 miles @ 8:03 pace.

Wednesday, February 01, 2012

Thruster Busters!

Knocked out 50 burpees in the am, then 20 more later.
Went to evening xfit again.
Skill work was 5,3,3,3,3 of front squat AND push press. Only used 75#, so felt pretty light.
Thrusters 95#
Box Jumps 24"
11:00.... blah! The thrusters killed me. Should not have gone RX on this one, had to drop the weight too many times. After the first couple rounds was only getting 2 or 3 at a time. Knees are feeling a little tweaky from all the squats..