Benchmark

today was the first benchmark "girl" in my training. CrossFit uses several workouts as benchmarks for comparison. In comparing, a name for the workout is almost necessary, and I'm not sure why but the CrossFit people decided to do women's names. There is a misconception that the names are those of someones ex-girlfriend because of how miserable the workouts make you feel, but that has been refuted repeatedly by Coach.

Diane

21-15-9 reps of

155# Deadlift (scaled from 225)

HSPU progression (scaled from HandStand PushUps)

4:44

This taxed an entirely different metabiolic system than I'm used to using, and Im still shaky from it.,

Time to Step Up

Ok, so today I thought I didn't scale the workout, then when I finished I found out that I used 95# instead of 135#. Here it was

50 DUs/Situps

5 C&J 95#

40 DUs/Situps

5 C&J 95#

30 DUs/Situps

5 C&J 95#

20 DUs/Situps

5 C&J 95#

10 DUs/Situps

5 C&J 95#

25:25

I have some thoughts about what it means to "Step Up" in other aspects, but that will have to wait until later.

-Chris

One legged sqauts

I never thought this workout would develop the interest it did on Facebook..... apparently even mentioning a one-legged squat is worrisome to people who don't understand the mechanics of the motion and the progression of the skill.

It's ok, I guess I forget that most people, even educated people don't have the desire to learn as much as I do when it comes to exercise.

12 minute AMRAP

10 pistols (1 legged squat)

10 KB swings , 55#

4 rounds

myofascial release

It's been said that self myofascial release is about as pleasant as sticking a hot branding iron in your eye.

That sounds about right.

In all seriousness however, the tight muscles in my legs hurt like hell when I use a foam roller or "The Stick". Both are therapy devices, and I'm not sure how they work, but they take my tight and knotted muscles and work all the nastiness out of them.

1-15-2011

This morning’s workout was brutal. After the plane ride yesterday, my hips were tight and stiff. My upper body is weak in general so the burpees were really rough by the end. I’m gonna hurt tomorrow.

Workkout log

21-15-9 of 30# db thrusters and burpee box-jumps

15:39

Should have been 1-14-2011...

Sitting at 33,000 feet I never cease to be amazed at what is possible. Think about it, untold thousands of passengers all around the world walk into a multi-ton metal tube. Minutes later they are not only airborne, but comfortably doing so and enjoying a book, music, movie, or even connected to the vastness of the internet. It is simply mind-blowing to think of where we have come as a society in the last 100 years.

I’m probably thinking about time and such since it was my birthday yesterday. I am now 25 years old, which still feels remarkably young since I’m still in school. I suppose however that my awe and appreciation of today’s modern technology stems from the things I’ve learned in school. An appreciation for fluid mechanics, turbulence, material properties, chemical reactions, and gas dynamics makes the flight of an airplane simply amazing.

Where am I going? I suppose I ought to answer that question. Lauren is running her first half-marathon this weekend in Phoenix, AZ and I’m going with her. Leaving the snow will be a nice break for a few days. I wish I could find a way to have brought my mountain bike along, but that isn’t the point of this trip. This trip I get to play support person. I’m the photographer, team cheerleader, masseuse, psychologist, nutritionist, general go-fer, and husband. I’m comfortable in my role(s) and I’m pretty good at it. The biggest challenge will be containing and putting up with Lauren’s nerves. That challenge is incredibly small however in comparison to dealing with my dad’s nervous energy on a 3000 mile drive to Alaska and waiting in Anchorage for a week prior to the start of the Iditarod. Putting up with my wife, who is much better to look at and generally smells better is going to be much easier.

Title

12 Minute AMRAP

75# split jerks, 5 times

75# front squat, 5 times

12 later jumps over bar

12 pushups

Result: 4 rounds + jerks and 5 squats

Ouch!

I forgot how well Crossfit exposes your weaknesses. I've never had strong core or upper body and today revealed it. In addition to still being sore from Monday (and Friday!) Today really stressed my core. However, since mountain biking is all about balance and power transmission, today was excellent.

Training log:

75 power snatches- 50 at 45#, 25 @ 65#

9:48- upped weight part way through because it was too easy

6 min running clock of:

1 min hanging knee tuck (instead of L-hang)

1 min hollow rock

(repeat 2 more times)

New adventure

So, I'm goig to officially announce it to the world. I am going to complete a 100 mile mountain bike race, on a single-speed bike.

Ok, so this blog doesn't reach millions of readers, or gather international media attention, but it's my goal is now in writing. I don't know why I decided to do it, maybe it's because I'm not sure if I can do it. Maybe I'm a glutton for punishment. I don't know why and it doesn't matter. The fact of the matter is that I have a burning desire to finish the event.

So, here is the training log:

5 rounds for time of:

5 split power cleans, 95# (scaled from 205#)

10 bench jumps (scaled from 3o" box)

Time: 4:56

Bike training

2-miles followed by 2 min rest, 3 times (scaled from 4 intervals)

6:40, 6:45, 6:53