Monday, April 18, 2011
PICTURES!!! =)
Ok, here's some pictures from the event. I was having computer issues last night so I just finished my post and went to bed. So, hopefully here's some pics....
First, here's a pic of one of the FORGED shirts that I got. It's a little hard to read, but the red says FORGED, and it's in a metallic, almost foil-like, color. Very cool, and matches the HIC hat nicely I think.
Saw this guy before the race and had to snap a picture. Thought that it was perfect, and it let me know that I wouldn't be finishing the race alone.
A little swash-buckling sword fight to get the race started.
After my rest at the summit, I strapped on my gear and got ready for the decent. Here I am with the summit clock getting ready to hit the down hill.
My beautiful wife who met me at the finish line
My pirate racing buddy, Elijah
Some friends who also ran the race and met me for the after party.
Speaking of after party, here's the after race "recovery" meal. Lots of protein and car
Sunday, April 17, 2011
It is FINISHED!!
Well, it's been a little over 30 hours since the race finished, and boy am I glad it's done. I'm very thankful for the opportunity to be able to complete a tough half marathon, especially with over 40 pounds of gear on me. The run was just as hard as I thought it would be, but in a different sense. I thought that my legs would be the ones most pissed off at me for what I was doing to them, but instead it was my shoulders that hurt the most. My shoulders were the ones that made the run the hardest. After 2 hours and 8 1/2 miles, when I finally reached the summit, I had to take a little breather and let my shoulders rest. I stripped off my camelback and my weight vest just to give my shoulders a little rest. I rested for just about 10 min before grabbing my stuff and throwing it all back on. This time though, I was able to get my Camelback's straps into a better position to start vs when I started the race. I was about 20 min into the race when I had to slow down and fix the straps. They just kept slipping off of my shoulders and I was constantly having to readjust them. So I had to fix it while on the go the first time, but when I suited back up, I made all the connections properly and tight so I wouldn't have to worry about the straps again. The weather was perfect, sunny but not too hot. Still with every watering station, I was grabbing a cup of water and just dumping it onto my head. This time around, I even took some of the banana's and oranges they were offering. Other than the finish, the best part of the race was the other runners who were encouraging me in the run. Some would just pass and give me the thumbs up, or the "nice job". Others would ask what it was I was doing and how much I was carrying with me. A few looked at me like I was crazy, but nobody had a negative word to say about what it was I was doing. While I didn't quite reach my goal of a 3 hour Robie time, I'm still very happy with the 3:06 that I achieved and the fact that I did complete the course without any injury.
Like I said, my shoulders took the worse of the beating, and last night and today I was definately feeling it. My calves are a little sore, and going down the stairs for the first time this morning, I felt like a rusty robot. But after doing some stretching today, I feel pretty good. Still a little sore, but not bad considering what I just went through. Tomorrow, will be a little better, and maybe by Tuesday I'll get on the rower and take it for a spin. I will be taking it easy on my shoulders though for a few more days.
I was interviewed by Ch 6, and they had a great news clip about what I did. Channel 2 also interviewed me before the race, but the coverage wasn't nearly as detailed as Ch 6. But Ch2 still beats Ch7 and Ch 12 who didn't even return my press release. Ch 2 didn't really talk much about the 2 charities that I'm trying to support, only the fact that I did what I did.
Channel 2's vid:
http://www.kboi2.com/news/local/119972964.html?tab=video
Channel 6's vid:
http://kivitv.com/story/14460715/namp-firefighter-runs-race-to-robie-with 40-pound-weight-vest-for-charity
Like I said, my shoulders took the worse of the beating, and last night and today I was definately feeling it. My calves are a little sore, and going down the stairs for the first time this morning, I felt like a rusty robot. But after doing some stretching today, I feel pretty good. Still a little sore, but not bad considering what I just went through. Tomorrow, will be a little better, and maybe by Tuesday I'll get on the rower and take it for a spin. I will be taking it easy on my shoulders though for a few more days.
I was interviewed by Ch 6, and they had a great news clip about what I did. Channel 2 also interviewed me before the race, but the coverage wasn't nearly as detailed as Ch 6. But Ch2 still beats Ch7 and Ch 12 who didn't even return my press release. Ch 2 didn't really talk much about the 2 charities that I'm trying to support, only the fact that I did what I did.
Channel 2's vid:
http://www.kboi2.com/news/local/119972964.html?tab=video
Channel 6's vid:
http://kivitv.com/story/14460715/namp-firefighter-runs-race-to-robie-with 40-pound-weight-vest-for-charity
Saturday, April 16, 2011
Invictus, aka race day
INVICTUS
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever Gods may be
For my unconquerable soul.
In the fell clutch of Circumstance
I have not winced nor cried aloud.
Under the bludgeonings of Chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
William Henley
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever Gods may be
For my unconquerable soul.
In the fell clutch of Circumstance
I have not winced nor cried aloud.
Under the bludgeonings of Chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.
William Henley
It's race day. I'm off to conquer the hill. See you all on the other side. INVICTUS
Thursday, April 14, 2011
1 day, 13 hrs
That's all I got left. One day, thirteen hours before the race starts. I feel good. My feet, which started hurting after the last distance run again have settled down and are feeling good today. Did the WOD 'Helen' today and even after the running in that wod, my feet were still good. I'm looking forward to Sat at noon and getting this thing started. So, I found out today that I will be interviewed tomorrow morning on a local radio station (100.3 the X) at 915am. tune in if you read this in time to listen. If they post the interview on line, I'll be sure to post it here as well. Today, while at work (and actually during my wod) my captain came in and said that Ch 6 was going to be coming out to film some footage of us training at the training grounds. So I ended up doing another interview, and then they shot some film of me pulling hose, humping up the stairs, flowing water etc. It sounds like they will be interviewing me again right before and right after the race and putting it all together for one big news 'article'. I'll keep you posted when i find out more. So, with this being the week before the event, it's been a taper down week, and a week of rest. Which is really hard for me because I'm not used to going easy. Especially when it comes to working out, or getting my wod's in. But I keep trying to remind myself that my body is going to be abused on Sat and that it needs the rest now (especially my feet). So here's how the last week has shaped up
Ths 4/14
Helen
3 rounds
400m run (1/4 mile)
21 Kettle bell swings @ 53#
21 Pull ups
This was to be done @ 70% speed. I set the treadmill at 7.5 mph + 1% incline & ran for 2:30 each interval. I also did the pull ups as a STRICT pull up instead of the normal kip or butterfly kipping pull up that I would do. Total time: 13:12.30.
Wens 4/13
Rest. Had a pukie kid at home and never got a chance to do anything. I did pick up the race packet though ;)
Tues 4/12
Squat 5x3 @ 70% (310) = 220
Core work 30 sec on : 30 sec off
2 rounds of: 4 count flutter kicks, holding feet up during the rest
2 rounds of hollow rocks
Repeat
Mon 4/11
Weighed run of approx 2.5 miles. Weight was dropped to 20#. Total time 20:18.38
Sun 4/10
Rest
Sat 4/9
My buddy Gabe (who's running Robie as well) and I ran part of the course. We started where the pavement ends, and went to the summit (about 5 miles each way). Used this run as a chance to remember the course, check road conditions, and just relax. I put no pressure on myself to reach the summit in a specific time. It took close to 2+ miles again for my calves to loosen up enough to stop yelling at me and stop hurting. But once they were stretched out, it was great. A great run, that was a little cold. There was mist on the mountain, a light snow falling at times and a little wind. The road was pretty much clear except for some patches of snow and soft, near mud conditions. Meaning that the back side of the event will definitely have snow and mud. So we'll see how it goes. I will leave you with a picture that Gabe sent to me after he got home from the run. His bloody nipple speaks for itself.
Ths 4/14
Helen
3 rounds
400m run (1/4 mile)
21 Kettle bell swings @ 53#
21 Pull ups
This was to be done @ 70% speed. I set the treadmill at 7.5 mph + 1% incline & ran for 2:30 each interval. I also did the pull ups as a STRICT pull up instead of the normal kip or butterfly kipping pull up that I would do. Total time: 13:12.30.
Wens 4/13
Rest. Had a pukie kid at home and never got a chance to do anything. I did pick up the race packet though ;)
Tues 4/12
Squat 5x3 @ 70% (310) = 220
Core work 30 sec on : 30 sec off
2 rounds of: 4 count flutter kicks, holding feet up during the rest
2 rounds of hollow rocks
Repeat
Mon 4/11
Weighed run of approx 2.5 miles. Weight was dropped to 20#. Total time 20:18.38
Sun 4/10
Rest
Sat 4/9
My buddy Gabe (who's running Robie as well) and I ran part of the course. We started where the pavement ends, and went to the summit (about 5 miles each way). Used this run as a chance to remember the course, check road conditions, and just relax. I put no pressure on myself to reach the summit in a specific time. It took close to 2+ miles again for my calves to loosen up enough to stop yelling at me and stop hurting. But once they were stretched out, it was great. A great run, that was a little cold. There was mist on the mountain, a light snow falling at times and a little wind. The road was pretty much clear except for some patches of snow and soft, near mud conditions. Meaning that the back side of the event will definitely have snow and mud. So we'll see how it goes. I will leave you with a picture that Gabe sent to me after he got home from the run. His bloody nipple speaks for itself.
Wednesday, April 13, 2011
Fallen Firefighter Foundation
Here's a couple of pics of the Fallen Firefighter Memorial. It is located on the Boise Greenbelt along the river, and next to the Boise Fire Department's training tower. It is an amazing memorial. You can not see it in the top picture, but behind the statue, the middle "wall" has every Idaho Firefighter who has paid the ultimate sacrifice listed. The bottom pic shows an aerial view of the memorial, and you can see that it is a Maltese Cross, the historic symbol of Firefighters. If you'd like to help donate to the memorial itself, you can buy a brick and have anything you want inscribed on the brick and placed in the ground for all time.
The Fallen Firefighter Foundation is a non profit organization that provides a variety of services for families of firefighters killed in the line of duty as well as assisting firefighters throughout the state in the area of safety training.
Tuesday, April 12, 2011
Race info
So with only 3 days and 14 hours left before the start of this years Race to Robie Creek, I thought that I'd bring some info about the race to you, the reader (if you even exist). Below is the copied and pasted description of the course off of the web site (it's not plagerism if I give them credit). I took the liberty of adding some 'bold' features to some of the text for emphasis though.
Remember that this will be done with the weight vest. I put the vest on the scale today, along with my Camelback hydration system filled with water. The total weight was 49 pounds (there was 40# just in weight inside the vest). Ah... yeah... that's a little more than what I was willing to bite off. If it was 42/43#'s then I would of called it good. But not almost 10 pounds over. I've decided that I will remove 2 5# plates off the back, with the camelback weighing approx 6# with a full load of water that will put me at 39#'s. I'll toss in a 2 1/2# weight plate into the camelback and that will tip the scale over the 40# mark.
Mile 5: Continuing ever uphill, the road winds through a gradually widening Rocky Canyon and crosses the second cattle guard.
Mile 6: Past the second cattle guard, a steep pitch, followed by a brief stretch of flatter terrain to tease you. Take advantage, cause it’s gonna get brutal.
Mile 7: From here on the climb is steep, and shade is scarce. At this stage, don’t be surprised to see runners turning into walkers.
Mile 8: Past mile 7.5, the throng winds up the steepest, most grueling part of the course. Only a half-mile to the summit, but it’s painful.
Mile 9: Over the summit you’re wondering what your calves are doing, because here comes the muscle-cramping, toe-jamming, bone-jarring downhill.
Mile 10: Wind through the back-side forest and try to stay upright on the sharp downhill turns. The best part is the wonderful shade.
Mile 11: The downhill continues and you begin to wonder if it will ever end.
Mile 12: Enjoy the last bit of downhill because once Rocky Canyon Road hits Robie Creek Road, the course flattens out — but of course it feels like you’re going uphill because of what you’ve just come down. How much do you have left?
Mile 13: You made it! Around the last bend is the finish line. Get through the chute, collect your Robie trinket, go collect your T-shirt and enjoy the best post-race party in existence.
The after party will consist of me stripping off the vest, eating some food and drinking an ICE COLD BEER, or 2. Can't wait until Sat late afternoon!
Remember that this will be done with the weight vest. I put the vest on the scale today, along with my Camelback hydration system filled with water. The total weight was 49 pounds (there was 40# just in weight inside the vest). Ah... yeah... that's a little more than what I was willing to bite off. If it was 42/43#'s then I would of called it good. But not almost 10 pounds over. I've decided that I will remove 2 5# plates off the back, with the camelback weighing approx 6# with a full load of water that will put me at 39#'s. I'll toss in a 2 1/2# weight plate into the camelback and that will tip the scale over the 40# mark.
Mile 1: The climb begins as participants hit Reserve Street and wind around the corner up Shaw Mountain Road.
Mile 2: The climb continues up Shaw Mountain Road, and if you look back, you get a nice view of Bronco Stadium.
Mile 3: Past the Table Rock Road turnoff, and it’s the only part of the first 8.5 miles that is downhill and runners cross the first cattle guard.
Mile 4: At mile 3.5, the pavement ends and the dirt road begins. The climb steepens and you wind up a long narrow canyon with some shade.Mile 5: Continuing ever uphill, the road winds through a gradually widening Rocky Canyon and crosses the second cattle guard.
Mile 6: Past the second cattle guard, a steep pitch, followed by a brief stretch of flatter terrain to tease you. Take advantage, cause it’s gonna get brutal.
Mile 7: From here on the climb is steep, and shade is scarce. At this stage, don’t be surprised to see runners turning into walkers.
Mile 8: Past mile 7.5, the throng winds up the steepest, most grueling part of the course. Only a half-mile to the summit, but it’s painful.
Mile 9: Over the summit you’re wondering what your calves are doing, because here comes the muscle-cramping, toe-jamming, bone-jarring downhill.
Mile 10: Wind through the back-side forest and try to stay upright on the sharp downhill turns. The best part is the wonderful shade.
Mile 11: The downhill continues and you begin to wonder if it will ever end.
Mile 12: Enjoy the last bit of downhill because once Rocky Canyon Road hits Robie Creek Road, the course flattens out — but of course it feels like you’re going uphill because of what you’ve just come down. How much do you have left?
Mile 13: You made it! Around the last bend is the finish line. Get through the chute, collect your Robie trinket, go collect your T-shirt and enjoy the best post-race party in existence.
The after party will consist of me stripping off the vest, eating some food and drinking an ICE COLD BEER, or 2. Can't wait until Sat late afternoon!
Saturday, April 9, 2011
Media Day, and 1 week to go!
http://www.kivitv.com/Global/category.asp?C=92334
Hopefully, this link will work. I've had issues posting the link on Facebook. Every time I post it, it disappears. So, here's the link to the video of my interview with the ABC affiliate in the Boise area, channel 6 news. It was a morning news show, and I'm stoked that I was able to get on the air and get the message out. Hopefully, this will help promote my efforts and bring in some despirately need money for these charities.
Also, I got a package from Forged Clothing last week and have been so busy with the training and kids that I failed to mention the great gear that they had sent me. I got 3 super sweet and VERY comfy t-shirts. One that I will wear before the race. I will not wear it during the race as I've seen the vest rub off the screen printing on a fire t shirt from the sweat and rubbing. But I will wear it before the event and after the event as well. I will get some pics of the shirts up and show them tomorrow. But I wanted to mention them, and say THANKS to FORGED CLOTHING. If you haven't seen their stuff, you really should check them out. I could easily go bankrupt and/or divorced if I bought everything that I thought was awesome off of their site.
Life around the Sanchez house hold has been super busy, hence the slow updates on the blog. It's not that I haven't been working out or getting ready for the event. I've had my shift changed at work the other week, and with that change, it meant that I was working every other day for almost 2 weeks straight. It was rough on all of us, and I just spent a lot of time with the kids, and had no free time to really post a new blog. As it is, I started this blog on Thurs after the interview and here it is Sat night, and I'm trying to get it done. Still haven't gotten all the pics done of the FORGED gear, but I promise that they'll be up soon. I spoke with A local DJ today from KISS FM, named Keke Luv who is doing a promotion and awareness of child abuse by fasting and being on the street corner for over 7 days. I told him what I was doing, and he said to give him a call later and maybe I'll be able to promote the event and fundraiser for the Fallen Firefighter Memorial and the Lone Survivor Foundation. I'll be keeping my fingers crossed!
As far as the training goes, I am now going into the taper down part of the training with only a week left before the event.
My buddy Gabe and I hit the course for a run early this morning. Let me start by saying that it was cold. There was still snow on a few parts of the road and off to the sides as well. It was lightly snowing on us as we made our way up the hill. On the way down, I ended up pulling the hood up on my sweat shirt. I don't know the exact distance, but it is somewhere in the nature of 5 - 5 1/2 miles that we went one way. We started where the pavement ends and went to the summit in just under an hour. I wasn't pushing it too hard, just going for the run and trying to not over due it. I did do the run without the vest as I need to save my feet. After a distance run with the vest, my feet do hurt for a day or 2 after, so I did the run today without the weight. The road conditions weren't too bad, but I'm, hoping that the weather is a little nicer to us on race day.
Fri 4/08
S+C only
I didn't get a chance to get out to the garage until 10pm that night, so it was a only a S+C day, knowing that the run was going to happen the next morning.
Shoulder Press 7x1 @ 145
Front Squat 6x3 @ 205
MRAP 8 min
8x Thruster @ 95#
10x Pull ups
8x Clapping push ups
5 full rounds, plus 24 reps =154 reps
Thurs 4/07
Did the P90x stretching dvd. Trying to recover from the run the day before
Wens 4/06
10k run with the full 40# vest. Time: 1:11:15 (one hr, eleven min). The run was a little tougher than I thought it would be. My calves were stiff forever. It seriously took ~ 2 1/2 miles to finally stretch out enough for the pain to subside. I would end up running a mile, then walking for a min. Run to the end of mile 2, and walk for a min. By the mile 3 mark, I was able to keep going, although they were still a little sore.
Tues 4/05
S+C:
AMRAP 12 min
8x hanging power clean @ 115
8x wall ball shots @ 20# (10' target)
8x knees to elbows
7 full rounds
Endurance:
10x 400m run. rest as long as the interval took you to do
Rd 1: 11mph (1:20)
Rd 2-8: 11.5 mph (1:15)
Rd 9: 8mph (1:50) I was spent and REALLY wanted to be done
Rd 10: 11mph (1:20) and DONE. That interval really, really hurt at the end. I was nauseated for the next 1/2 hour +.
Mon 4/04
S+C only
Overhead Squat (OHS) 5x5 @ 165
Every min on the min for 6 min 2x snatch @ 80% (170) = 140#
Did this WOD late in the evening as well, but there was no scheduled endurance for that day.
Hopefully, this link will work. I've had issues posting the link on Facebook. Every time I post it, it disappears. So, here's the link to the video of my interview with the ABC affiliate in the Boise area, channel 6 news. It was a morning news show, and I'm stoked that I was able to get on the air and get the message out. Hopefully, this will help promote my efforts and bring in some despirately need money for these charities.
Also, I got a package from Forged Clothing last week and have been so busy with the training and kids that I failed to mention the great gear that they had sent me. I got 3 super sweet and VERY comfy t-shirts. One that I will wear before the race. I will not wear it during the race as I've seen the vest rub off the screen printing on a fire t shirt from the sweat and rubbing. But I will wear it before the event and after the event as well. I will get some pics of the shirts up and show them tomorrow. But I wanted to mention them, and say THANKS to FORGED CLOTHING. If you haven't seen their stuff, you really should check them out. I could easily go bankrupt and/or divorced if I bought everything that I thought was awesome off of their site.
Life around the Sanchez house hold has been super busy, hence the slow updates on the blog. It's not that I haven't been working out or getting ready for the event. I've had my shift changed at work the other week, and with that change, it meant that I was working every other day for almost 2 weeks straight. It was rough on all of us, and I just spent a lot of time with the kids, and had no free time to really post a new blog. As it is, I started this blog on Thurs after the interview and here it is Sat night, and I'm trying to get it done. Still haven't gotten all the pics done of the FORGED gear, but I promise that they'll be up soon. I spoke with A local DJ today from KISS FM, named Keke Luv who is doing a promotion and awareness of child abuse by fasting and being on the street corner for over 7 days. I told him what I was doing, and he said to give him a call later and maybe I'll be able to promote the event and fundraiser for the Fallen Firefighter Memorial and the Lone Survivor Foundation. I'll be keeping my fingers crossed!
As far as the training goes, I am now going into the taper down part of the training with only a week left before the event.
My buddy Gabe and I hit the course for a run early this morning. Let me start by saying that it was cold. There was still snow on a few parts of the road and off to the sides as well. It was lightly snowing on us as we made our way up the hill. On the way down, I ended up pulling the hood up on my sweat shirt. I don't know the exact distance, but it is somewhere in the nature of 5 - 5 1/2 miles that we went one way. We started where the pavement ends and went to the summit in just under an hour. I wasn't pushing it too hard, just going for the run and trying to not over due it. I did do the run without the vest as I need to save my feet. After a distance run with the vest, my feet do hurt for a day or 2 after, so I did the run today without the weight. The road conditions weren't too bad, but I'm, hoping that the weather is a little nicer to us on race day.
Fri 4/08
S+C only
I didn't get a chance to get out to the garage until 10pm that night, so it was a only a S+C day, knowing that the run was going to happen the next morning.
Shoulder Press 7x1 @ 145
Front Squat 6x3 @ 205
MRAP 8 min
8x Thruster @ 95#
10x Pull ups
8x Clapping push ups
5 full rounds, plus 24 reps =154 reps
Thurs 4/07
Did the P90x stretching dvd. Trying to recover from the run the day before
Wens 4/06
10k run with the full 40# vest. Time: 1:11:15 (one hr, eleven min). The run was a little tougher than I thought it would be. My calves were stiff forever. It seriously took ~ 2 1/2 miles to finally stretch out enough for the pain to subside. I would end up running a mile, then walking for a min. Run to the end of mile 2, and walk for a min. By the mile 3 mark, I was able to keep going, although they were still a little sore.
Tues 4/05
S+C:
AMRAP 12 min
8x hanging power clean @ 115
8x wall ball shots @ 20# (10' target)
8x knees to elbows
7 full rounds
Endurance:
10x 400m run. rest as long as the interval took you to do
Rd 1: 11mph (1:20)
Rd 2-8: 11.5 mph (1:15)
Rd 9: 8mph (1:50) I was spent and REALLY wanted to be done
Rd 10: 11mph (1:20) and DONE. That interval really, really hurt at the end. I was nauseated for the next 1/2 hour +.
Mon 4/04
S+C only
Overhead Squat (OHS) 5x5 @ 165
Every min on the min for 6 min 2x snatch @ 80% (170) = 140#
Did this WOD late in the evening as well, but there was no scheduled endurance for that day.
Sunday, April 3, 2011
2 more weeks
Here's a video clip from an interval the other night. I am up to my full 40 pounds on the vest, and got the vest back earlier that day from getting a couple extra straps sewn on. The vest still bounces a bit when I'm at a faster speed, but shouldn't be too bad for the race. It can still get tighter, but I'd need a little help from someone willing to be right under my arm pit to tighten the straps. I did find out that trying to get the vest off in a hurry for a call with the new straps doesn't happen to well. Enjoy the video!
So, it's been a while since I posted my WOD's, and I will attempt to do that now. I've been trying hard to stay true to the Crossfit Endurance, although I am chomping at the bit, wanting to actually run more. I definitely feel it after a run with the vest, but still feel good. I'm trying to ride that fine line of training hard, but not too hard and get injured before the event.
Sun 4/3
S+C JT (RIP)
21-15-9
Handstand Push Ups (HSPU)
Ring Dips
Push Ups
11:00.71 was very strict with making sure that my head touched the deck and a full lock out on top for the HSPU's.
Sat 4/2
Rest
Fri 4/1
S+C
6 rounds:time
3x Dead Lift @ 315
6x Box Jumps @ 30"
9x Burpees
9:21.26
Endurance
10 rounds of 30 sec hill sprints w/ 2 min rest. Incline between 7-10%
This was done with the vest, and is where the video above came from
R1: 8mph/8% R6: 9/9%
R2: 8/8% R7: 9/9%
R3: 8/9% R8: 9/10%
R4: 8.5/9% R9: 9/10%
R5: 9/9% R10: 10/10%
I had this WOD half way done before we got a call. I decided to restart the WOD since I felt like I could of gone faster than what I was doing. So I just posted the full WOD that I completed and not my "warm up"
Ths 3/31
Tempo 80-90%
This was supposed to be a 5 mile run, but I instead did the tempo WOD on my Concept 2 rower. It was after 930pm before I was able to get my WOD done, and thought that I would row instead. I've been missing my rower since I've done so much running lately, so it served 2 purposes. I used the watt meter to calculate where my potential 80% and then 90% was and kept the watts above the set numbers.
5K on the C2 rower. 20:26.8
Wens 3/30
S+C
3 rounds:time
15x Kettle bell swings
15x ring rows
15x Hanging Power Snatch
15x Knees to Elbows
14:20.59
I didn't go full speed with the S+C wod, since I wasn't going to be waiting the 3 hrs before hitting my run. I waited about 20 min before getting after the run with the weight vest.
Endurance
TOSH
3x (200M, 400m, 600m) rest the same amount of time your interval was
R1 R2 R3
200m 34.80 41.83 43.87
rest 35.16 42.77 44.44
400m 1:22.77 1:34.53 1:38.62
rest 1:22.95 1:34.95 1:39.08
600m 2:37.31 2:40.50 2:40.12
rest 2:37.37 2:48.29 DONE
Me, after the second full round of Tosh, waiting for the last round to start.
Tues 3/29
Rest
Mon 3/28
S+C
3 rounds:time
5x Power clean @ 185
10x Box Jumps @ 30"
4:44.27
Endurance
Hill repeats, treadmill @ 7%, 2 min rest
R1: 3/4 mile @ 7.5mph; 6:11
R2: 1 mile; 9:51
Penalty round 3/4 mile @ 6mph; 7:42
I was tired when I finally got to the treadmill that night. Almost didn't do the S+C portion earlier that day since we had some firefighter training and was pulling people around all morning in full gear. The endurance was only 2 rounds, but I gave myself a penalty round since I didn't do a full mile on the 1st round.
Sun 3/27
Took the day as a rest day since I had done the 5k with the vest the day before.
So, it's been a while since I posted my WOD's, and I will attempt to do that now. I've been trying hard to stay true to the Crossfit Endurance, although I am chomping at the bit, wanting to actually run more. I definitely feel it after a run with the vest, but still feel good. I'm trying to ride that fine line of training hard, but not too hard and get injured before the event.
Sun 4/3
S+C JT (RIP)
21-15-9
Handstand Push Ups (HSPU)
Ring Dips
Push Ups
11:00.71 was very strict with making sure that my head touched the deck and a full lock out on top for the HSPU's.
Sat 4/2
Rest
Fri 4/1
S+C
6 rounds:time
3x Dead Lift @ 315
6x Box Jumps @ 30"
9x Burpees
9:21.26
Endurance
10 rounds of 30 sec hill sprints w/ 2 min rest. Incline between 7-10%
This was done with the vest, and is where the video above came from
R1: 8mph/8% R6: 9/9%
R2: 8/8% R7: 9/9%
R3: 8/9% R8: 9/10%
R4: 8.5/9% R9: 9/10%
R5: 9/9% R10: 10/10%
I had this WOD half way done before we got a call. I decided to restart the WOD since I felt like I could of gone faster than what I was doing. So I just posted the full WOD that I completed and not my "warm up"
Ths 3/31
Tempo 80-90%
This was supposed to be a 5 mile run, but I instead did the tempo WOD on my Concept 2 rower. It was after 930pm before I was able to get my WOD done, and thought that I would row instead. I've been missing my rower since I've done so much running lately, so it served 2 purposes. I used the watt meter to calculate where my potential 80% and then 90% was and kept the watts above the set numbers.
5K on the C2 rower. 20:26.8
Wens 3/30
S+C
3 rounds:time
15x Kettle bell swings
15x ring rows
15x Hanging Power Snatch
15x Knees to Elbows
14:20.59
I didn't go full speed with the S+C wod, since I wasn't going to be waiting the 3 hrs before hitting my run. I waited about 20 min before getting after the run with the weight vest.
Endurance
TOSH
3x (200M, 400m, 600m) rest the same amount of time your interval was
R1 R2 R3
200m 34.80 41.83 43.87
rest 35.16 42.77 44.44
400m 1:22.77 1:34.53 1:38.62
rest 1:22.95 1:34.95 1:39.08
600m 2:37.31 2:40.50 2:40.12
rest 2:37.37 2:48.29 DONE
Tues 3/29
Rest
Mon 3/28
S+C
3 rounds:time
5x Power clean @ 185
10x Box Jumps @ 30"
4:44.27
Endurance
Hill repeats, treadmill @ 7%, 2 min rest
R1: 3/4 mile @ 7.5mph; 6:11
R2: 1 mile; 9:51
Penalty round 3/4 mile @ 6mph; 7:42
I was tired when I finally got to the treadmill that night. Almost didn't do the S+C portion earlier that day since we had some firefighter training and was pulling people around all morning in full gear. The endurance was only 2 rounds, but I gave myself a penalty round since I didn't do a full mile on the 1st round.
Sun 3/27
Took the day as a rest day since I had done the 5k with the vest the day before.
Friday, April 1, 2011
Nutrition
A typical breakfast for me. 4x scrambled eggs (1/2 whole, 1/2 just whites), avocado (sometimes coconut milk in the eggs instead) and then some fruit. That day it was half an apple (kids had the other half), a banana and a few strawberries.
Dinner for me one night. A steak, sweet potato, some mushrooms and grilled string beans.
So I thought that I'd finally get around to talking about my nutrition for the event. I haven't really changed my diet in preparation for the event. My diet is basically a pseudo-Paleo based diet. I say pseudo for a couple of reasons. First, I still consume dairy; whole milk and cheese. The second reason is that with working/living at the fire station, it's hard to be hard core Paleo when you're the only one, and others cook for you. So I do my best (examples to follow). The third thing is that I'm the only one who does Paleo at home too. My wife loves the carbs and bread, but I don't eat them. So there's the other problem, but it's not really that big of a deal. At home, I do most of the cooking, and I just make sure that there are extra veggies for me, and a rice dish or something like that for the carbs for her. The kids are usually great eaters and eat almost anything that is put in front of them, so they're about 50/50 Paleo as well. If we do something like spaghetti at home, my wife, and usually the kids, will eat it with regular pasta noddles, while I will opt to have mine over spaghetti squash instead.
At work, you need to remember that we eat dinner as a family and someone is always cooking. I refuse to be the pain in the butt food nazi with what I will or won't eat. I think that it's rude and inconsiderate. The guys know my preference and do their best with the extra veggies, knowing that I won't eat the bread and stuff like that. I also try to keep a couple of sweet potatoes/yams in my food locker and some frozen veggies in the freezer as a back up.
My breakfast is pretty mush the same for most days, at work or at home, it doesn't matter. Eggs, fruit, and some extra fat (avocados or almonds). Sometimes I'll throw some bacon in there, or maybe some hash browns here and there when I'm at the station and were doing a big family breakfast. Breakfast and lunch is usually on your own at the station, so that makes it easy for me. When it's my turn to cook dinner, it's like it is at home. Mostly a Paleo style dinner, with some extra carb stuff on the side for everyone else.
The biggest thing that I do, is I don't eat bread or grains, and I try to not eat any processed foods at all. I do have a stash of protein bars though because life does get busy and I need to just eat something. But the bars that I do eat are gluten free, and some are even sugar free. I eat both the Zone bars and the Think Thin bars, and both are pretty good. The bars, and really, Bullseye BBQ sauce are the only 2 things that I would say I eat on a semi regular basis that is processed. Otherwise, it's just whatever I make. I've been trying hard lately to not eat the bars; instead keeping some beef jerky, almonds and a piece of fruit around for a snack instead. It works sometimes, but I still keep a bar in the fire engine just in case.
After my WOD's, I do have a semi-specific "meal". It usually consist of a whey protein shake, with some carbs. Usually the carbs come in the form of a sweet potato/yam, apple sauce or a couple of pieces of fruit. It usually just depends on whats around the house or station. The whey protein that I use is the Muscle Milk 100% from Costco, in chocolate. It's a good price, has virtually no sugar, carbs or fat and is gluten free. For me, it doesn't really get much better than that.
I'm really trying to not get on my soap box about nutrition with this post. But I believe that it is truly important what it is that you are sticking in your face and putting into your body. Preventable diseases are becoming commonplace when they didn't used to be. Diabetes, heart disease, strokes, an increase in cancer, Alzheimer's etc, etc, etc. We now have an epidemic of childhood obesity, and a generation coming up that is not projected to outlive their parents. WHY??? Could it be possible that this is being caused from our diet? The modern western diet, with it's dependence on cheap fillers, preservatives and ease of accessibility HAS TO have a side effect. That side effect is our health. While I subscribe to a Paleo-ish diet, I'm not going to say that it is the only way to get health. I believe that it is the BEST way, as it best mimics what we, as humans, were genetically designed to eat. But any diet that makes it unbearable/miserable for the follower will not have success. The person needs to sacrifice at times to really get it going, but I don't think that you need to be super strict in the beginning as well. If you don't know where to start, start by just shopping the outside of the grocery store. Stay away from all the center aisles with their prepackaged food, and stick to the outside areas. You know, where things have an expiration date of 2 weeks or less. Only go down the aisles for the bare essentials like coffee, and stay out of the bakery. For more info, check out Rob Wolff's web site (there's a link to the right of the page) or his book, the Paleolithic Solution.
Saturday, March 26, 2011
3 weeks and a 5K
So before I go into the gritty of my training for the last couple of days, I needed to talk about some exciting news. I got an email from FORGED CLOTHING and they have been gracious enough to support my effort and hook me up with some sweet gear. Now, I get to try and patiently wait for the stuff to arrive. If it's anything like the t-shirts I already have, then I know that I won't be disappointed. I'll be sure to take some pics of the gear and let you know what I think. Secondly, I sent out an official press release to all of the major news outlets in the area. I've already been contacted by KIVI news Ch 6 (ABC) and they are interested in doing a story on my efforts. They even asked if I'd be able to do a spot on their morning show. So that is GREAT news on getting the word out. I will be contacting some corporations this week to see about them sponsoring the event as well. Lastly on the news front, I finally received my SKINS calf tights last week and have used them with every work out since. I like them, and have noticed that my calf's are not nearly as sore as they have been. 2 thumbs up for the SKINS!
Now for the training.......
Sat 3/26 Endurance day
Time Trial 5K w/ the 40# vest
28:59.32
Fri 3/25
S+C
Every min on the min for 8 min 3x Push Press @ 150#
Every min on the min for 8 min
5x Kettle Bell Swings @ 70#
5x Goblet Squat with the 70# KB
5x Clapping push ups
Endurance
6 rounds of 400m runs w/ 2 min rest
R1- 9.5 mi/hr = 1:35
R2 +3- 10.5 = 1:25
R4- 11.0 = 1:20
R5- 12.0 = 1:10
R6- 12.5 = 1:05
There was supposed to be a 3 hr rest between the lifting and the running. But with the work schedule the way it was, I had a 20 min rest before getting on the treadmill.
Ths 2/24- All S+C
Squat 3x3 @ 90% (340 #) = 310#
Front Squat 3x5 @ 50% (300) = 150# work on fast, explosive bar speed
3 rounds, no time
15x unanchored sit ups
10x strict knees to elbows
1 min hollow rocks
there was a 30 sec rest between each excersize
Wens 2/23
S+C
15-12-10-8 reps of :
Overhead Squats @ 70% (210) = 150#
Chest to bar pull ups
total time: 7:52.78
Endurance
30 sec on : 20 sec off x 8 rounds
Treadmill at 12% incline
R1-R4 @ 9.5 mile/hr
R5- Fail at 23 sec
R6- Fail at 20 sec @ 9.0 mi/hr
R7- @ 9.0
R8- Fail at 18 sec
Did a couple of penalty rounds after a 2 min rest
PR1 @ 9.0 mi/hr
PR2- Fail at 22 sec
That endurance WOD was absolutely BRUTAL and had me hanging onto the treadmill gasping for air in between rounds in the end. I tacked on a couple of penalty rounds for the failure, but I'd of rather failed going hard than made it going easy.
Tuesday, March 22, 2011
Happy Birthday
Let me start today's blog off with a Happy Birthday to my big boy Kaden Noah. Today, Kaden turned 2 (although if you ask, he might say 3 since we've been working on counting). Today is going to be a rest day today to try and heal. Last night I did an hour long run while at work. This run was with my vest, and it was at the full 40# weight. It took a little bit of messing with the pack, but I think that I got all of the kinks out of the bounce. I might bring my pack to a commercial sewing place to have them put permanent straps on it, but I'm not sure yet. I'm going to rest today, as my foot is a little tender after the run. During the run, I felt good; had a good pace going, and only an occasional little twinge of pain or discomfort. After the run, I stretched, and even iced my calves while watching my new guilty pleasure "Shameless". But this morning, I got up and my ankle hurt. The pain got better with walking after about a half hour, but it's still there. Just below the ankle on the inside of my foot. I'm walking without a limp, for the most part, but going up and down the stairs is a little sore. Hopefully, this won't be a deal breaker for the event. I was really nervous about the run, with the weight, thinking about the event and the hill, but after the run last night, I feel better about it. The biggest thing is that I have to remember to just take it SLOW. This race wont be about speed, so much as it will be about finishing. I started the run last night at 7mph, and did a half mile at that pace, then I decided to slow it down to 5 mph as that was a more doable pace with the weight (plus I still had to be available to respond to calls while at work). I did the majority of the run at 5 mph, but did increase the speed the last 20 min (i think), and ended up with 5.28 miles in that hour long run. Now if only my foot will cooperate, we'll be good.
I did make it to US Bank on Friday like I had planned and got the account almost completely set up. I say almost because I ended up having to call the IRS and get an EIN for the fundraiser. That sucked up most of the day, and by the time I was able to get back to the bank, they were closed. So, by Thurs, ANYONE should be able to go to any US Bank and make a donation directly into the donation account with the name of RACE TO ROBIE. I guess people can also just Paypal me directly and I can then transfer the money into that account as well.
So here's how the training has gone the last few days....
Mon 3/21
Tempo 80-85% for 1 hour
Full 40# vest run with a total distance of 5.28 mi
Sun 3/20
Intervals 2x10 and 2x2
2 rounds of 10 min with 5 min rest, then
2 rounds of 2 min with a 1 min rest
1.51 miles and 1.49 miles for the 10 min
0.28 miles for the 2 min
I was supposed to do the intervals the day before at work. But then we had a barn fire, and didn't get dinner until after 830pm, i was spent. So I went to bed and did the intervals Sunday am instead
Sat 3/19
Every min on the min for 5 min, 4x Squat Cleans at 130# (60% of 1 rep max)
30 sec on : 30 sec off of Knees to Elbows
Friday 3/18
After the IRS call, and friend's over for dinner who stayed longer than expected, I decided to call it a night and not do anything instead of a half assed something at 11pm. I've come to the realization, that instead of getting frustrated when I don't work out, I will think of the fact that the recovery period is why you really get better.
Hope everyone is doing good, and that my foot gets better. I'm still waiting on my SKINS gear to arrive (better be today) and I have an email to one of the TV news channels to get the word out as well, so we'll see where that goes.
I did make it to US Bank on Friday like I had planned and got the account almost completely set up. I say almost because I ended up having to call the IRS and get an EIN for the fundraiser. That sucked up most of the day, and by the time I was able to get back to the bank, they were closed. So, by Thurs, ANYONE should be able to go to any US Bank and make a donation directly into the donation account with the name of RACE TO ROBIE. I guess people can also just Paypal me directly and I can then transfer the money into that account as well.
So here's how the training has gone the last few days....
Mon 3/21
Tempo 80-85% for 1 hour
Full 40# vest run with a total distance of 5.28 mi
Sun 3/20
Intervals 2x10 and 2x2
2 rounds of 10 min with 5 min rest, then
2 rounds of 2 min with a 1 min rest
1.51 miles and 1.49 miles for the 10 min
0.28 miles for the 2 min
I was supposed to do the intervals the day before at work. But then we had a barn fire, and didn't get dinner until after 830pm, i was spent. So I went to bed and did the intervals Sunday am instead
Sat 3/19
Every min on the min for 5 min, 4x Squat Cleans at 130# (60% of 1 rep max)
30 sec on : 30 sec off of Knees to Elbows
Friday 3/18
After the IRS call, and friend's over for dinner who stayed longer than expected, I decided to call it a night and not do anything instead of a half assed something at 11pm. I've come to the realization, that instead of getting frustrated when I don't work out, I will think of the fact that the recovery period is why you really get better.
Hope everyone is doing good, and that my foot gets better. I'm still waiting on my SKINS gear to arrive (better be today) and I have an email to one of the TV news channels to get the word out as well, so we'll see where that goes.
Thursday, March 17, 2011
Happy St Patty's Day!!
Hey there everyone, here's a short vid of part of my St Patty's day WOD. Yesterday was a complete rest day for me. I was going to do today's WOD last night, but was unable to, so instead I did it today.
Cindy
MRAP (as Many Reps As Possible) 20 min
5x pull ups
10x push ups
15x air squats
This was all done with my vest at 30#'s. My fastest ever for Cindy is 32 rounds, which is 960 reps. Today, with the vest, I got 15 rounds, plus 5 pull ups for a total of 455. The video was rounds 4-8, or somewhere around there, and you're able to see the dificulty I had with the vest. I ended up having to ditch the secondary strap and do my push ups on the paralettes so the vest would stop hitting the floor. All in all, it wasn't too bad. I was surprised how much harder the push ups were and how my arms gave out on me. I would of thought that the pull ups were going to be the hardest/slowest, but it was the push ups that really dragged me down.
Onto other news...... I signed and faxed the paper work back for the Lone Survivor Foundation for the fundraiser, and look forward to working with them. I'm hoping that I will get out to the bank tomorrow and get an account set up so people anywhere can donate, and I'm also looking into a Paypal account, seperate from my personal account, so people can donate online that way as well. Once I have the banking/finance stuff figured out, I plan to hit some of the larger corporate buisness' in the area for some donations.
I've also ordered some SKINS calf tights, as there called, in an attempt to help relieve some of my calf pain. It seems like everyone that I talk to that has used the compression gear loves it, so I'm jumping on the band wagon. I'll post what I think, although they aren't supposed to be in until Monday. Not sure what my WOD will be tomorrow, but I'll be sure to post something.
Tuesday, March 15, 2011
Getting ugly
So I decided to name this new post, getting ugly because I have video from last nights run, and it is ugly. I'm not sure what the reason is, but i seem to have a mental block about my ability to lean forward enough while on the treadmill to get into a good POSE technique/form. I don't know if i'm afraid that I'll lean too far forward and some how fall, causing my to loose half my face to the treadmill tread or what, but i need to get over it. I knew, even without watching the video that I needed to lean more, and pull with my legs; I just couldn't get my body to do it. I will still post the videos, just so you can at least see what it is that I'm doing.
This second video would of been from earlier in the day, but it keeps giving me an error message??? It was part of the S+C workout that was done during lunch time. It was 4 rounds of hanging power snatch @ 115# for 6 unbroken reps, followed by 25 unbroken double unders. With the sets having to be unbroken, there was deafinately a little more rest time needed in between one set to the next. I didn't want to have to repeat any of the sets if I could help it. Luckily, I only had to repeat one set of DU, and that was in the first round.
So here's yesterday's WOD broken up for you
5 min of barefoot jump roping
7 wall walks
4 rounds
6x Hanging power snatch @ 115
25x Double unders
6:24.59
Endurance
5 rounds x 2 min intervals with 3 min rest
This was done with the weight vest @ 30#
Rd 1+2: 0.26 miles @ 8.5
Rd 2+3: 0.27 miles @ 8.8
Rd 5: 0.28 miles @ 9.0
4 rounds x 1min intervals w/ 1 min rest
Rd1: 0.10 miles @ 9.0
Rd 2: 0.13 miles @ 9.2
Rd 3+4: 0.14 miles @ 9.5
I was still getting a lot of bounce on the 1st run, even after adjusting the strap on the vest. I ended up finding another, second, strap to put on and that really helped with the bounce. I will have to get one made that is black, and shorter than what u see in the vid, but I'm glad I was able to get that bounce problem in check!
Sunday was a rest day for me, and I used it to stretch out a little. My son, Elijah helped by jumping on my back while I was trying to stretch, it definitely helped to push my stretching just that little bit farther.
On Sat, at work, my WOD was
S+C
Clean & Jerk 5x2 (5 rounds x 2 reps) @ 175
Front Squats 3x3 @ 250
30 sec on : 30 sec off x 10 of Double Unders. Lowest was 25, high of 37 reps.
Endurance
3x 7min intervals with 3 min rest
1. 1.03 miles; 9mph for 6min and 9.5 for a min
2. 1.06 miles; 9.2 for 6min and 9.6 for a min
4. 1.07 miles @ 9.4
This Endurance WOD was a good one for me. I had done the same WOD almost 2 months earlier and was only able to get my first round over 1 mile @ 1.05mi. The other 2 rounds were 0.893 and 0.882. So I can definitely see an increase in my endurance and performance.
Today was going to be another rest day for me, as my calves are a little sore from the running. BUT, with how ugly my running was looking last night, I think that I'll instead do some POSE drills today. There's nothing like punishment to keep a person motivated.
This second video would of been from earlier in the day, but it keeps giving me an error message??? It was part of the S+C workout that was done during lunch time. It was 4 rounds of hanging power snatch @ 115# for 6 unbroken reps, followed by 25 unbroken double unders. With the sets having to be unbroken, there was deafinately a little more rest time needed in between one set to the next. I didn't want to have to repeat any of the sets if I could help it. Luckily, I only had to repeat one set of DU, and that was in the first round.
So here's yesterday's WOD broken up for you
5 min of barefoot jump roping
7 wall walks
4 rounds
6x Hanging power snatch @ 115
25x Double unders
6:24.59
Endurance
5 rounds x 2 min intervals with 3 min rest
This was done with the weight vest @ 30#
Rd 1+2: 0.26 miles @ 8.5
Rd 2+3: 0.27 miles @ 8.8
Rd 5: 0.28 miles @ 9.0
4 rounds x 1min intervals w/ 1 min rest
Rd1: 0.10 miles @ 9.0
Rd 2: 0.13 miles @ 9.2
Rd 3+4: 0.14 miles @ 9.5
I was still getting a lot of bounce on the 1st run, even after adjusting the strap on the vest. I ended up finding another, second, strap to put on and that really helped with the bounce. I will have to get one made that is black, and shorter than what u see in the vid, but I'm glad I was able to get that bounce problem in check!
Sunday was a rest day for me, and I used it to stretch out a little. My son, Elijah helped by jumping on my back while I was trying to stretch, it definitely helped to push my stretching just that little bit farther.
On Sat, at work, my WOD was
S+C
Clean & Jerk 5x2 (5 rounds x 2 reps) @ 175
Front Squats 3x3 @ 250
30 sec on : 30 sec off x 10 of Double Unders. Lowest was 25, high of 37 reps.
Endurance
3x 7min intervals with 3 min rest
1. 1.03 miles; 9mph for 6min and 9.5 for a min
2. 1.06 miles; 9.2 for 6min and 9.6 for a min
4. 1.07 miles @ 9.4
This Endurance WOD was a good one for me. I had done the same WOD almost 2 months earlier and was only able to get my first round over 1 mile @ 1.05mi. The other 2 rounds were 0.893 and 0.882. So I can definitely see an increase in my endurance and performance.
Today was going to be another rest day for me, as my calves are a little sore from the running. BUT, with how ugly my running was looking last night, I think that I'll instead do some POSE drills today. There's nothing like punishment to keep a person motivated.
Friday, March 11, 2011
First run with the weight
So this morning, I did my first run with the weight vest. But before I talk about that, I should probably just break down the last 2 days of training. Luckily, I did not get interupted while doing any of my 3 WOD's while at work. So here's the break down...
Ths 3/10
AM- S+C
5x5 weighted step ups @ 95# onto a 24" box (5 steps per leg, per round)
5 Rounds:Time
6x Hand Stand Push Ups (HSPU)
9x Strict pull ups
12x Strict knees to elbows
11:08.33
PM- Interval Run
The run was 1 min on, with varying rest periods. It started with 1 min of rest, and then 10 sec less each round until after 10 sec of rest, you did another 1 min run and the rest periods increased for 10 sec a round until you were back to the min of rest and then you were done. I started my run late in the evening, 930 or 10pm, and started the pace off a little slow as I was tired. By the end, I was up to the max speed on the treadmill of 11mph.
Round 1+2: 8.0, R3+4: 8.3, R4-6: 8.6, R7: 8.9, R8: 9.4, R9: 10.0, R11: 10.5, R12: 11mph
Fri 3/11
Tempo hill climb of 80-85% with the treadmill set @ a 4% incline for 25 min. Total distance: 2.38 miles
This run was done after a long night of work, and was the first with the weight vest on. I wasn't sure what to make of the weight vest, and where my speed would be with it, and with the incline. It turned out that 6mph on a 4% incline with the weight vest is a little tough. I had issues with the vest bouncing a lot, so I'll have to adjust it some more and get that figured out. I turned down the speed half way in for 2 1/2 min, and then finished off the last 10 min at 6mph. Got a couple of pics on the treadmill for you
its hard to see the black vest on a dark blue shirt, but you can at least see the reflective material on the back
Ths 3/10
AM- S+C
5x5 weighted step ups @ 95# onto a 24" box (5 steps per leg, per round)
5 Rounds:Time
6x Hand Stand Push Ups (HSPU)
9x Strict pull ups
12x Strict knees to elbows
11:08.33
PM- Interval Run
The run was 1 min on, with varying rest periods. It started with 1 min of rest, and then 10 sec less each round until after 10 sec of rest, you did another 1 min run and the rest periods increased for 10 sec a round until you were back to the min of rest and then you were done. I started my run late in the evening, 930 or 10pm, and started the pace off a little slow as I was tired. By the end, I was up to the max speed on the treadmill of 11mph.
Round 1+2: 8.0, R3+4: 8.3, R4-6: 8.6, R7: 8.9, R8: 9.4, R9: 10.0, R11: 10.5, R12: 11mph
Fri 3/11
Tempo hill climb of 80-85% with the treadmill set @ a 4% incline for 25 min. Total distance: 2.38 miles
Thursday, March 10, 2011
My Programming
So I thought that I'd start this one off with talking about my "programming". Before I started to Crossfit, I just worked out, and never thought about my program, or anything like that. But having been in the Crossfit community for 3 1/2 years now, i've come to realize that you need to take your programming seriously if you want any type of results. I've done multiple things with Crossfit, from the main site WOD's (Workout Of the Day), to the CF football, and most recently now the CF Endurance (CFE) site to get ready for this adventure. I've seen amazing results with the CF methodology, and it was just a natural fit to use the CFE program as my staple to undertake this task. I made the switch to the CFE site around the 1st of the year, thinking that I'd get a ticket for the race, and wanted to get a good start with the program before adding the weight vest.
Tha basis for the CFE program is a strength and conditioning (S+C) workout, then a run (for me). The site is geared toward endurance athletes and Tri-athletes, so theres optional swimming, rowing and biking WODs other than the run that I do. The method behind the madness is simple, train at high intensity, and you wont have to train for hours upon hours. So when I run, I run hard. None of this long, slow distance running. One of the things that I've really been trying to work on is the form to my running, switching to a more energy efficient POSE running. This has been the hardest part of the training for me so far, but it's starting to come together now.
So, it's Friday the 10th of March, and I thought that I'd recap this last week of my WOD's for you, so you can see what I've been doing.
Sat 3/5
A pure S+C day for me
3 rounds for time (as fast as possible)
15x Thrusters @ 105#
20x GHD sit ups
25X Box jumps @ 20"
7:42.85
Sun 3/6
S+C day
Front squats: 7 reps @ 185, 5 reps @ 225, 5 reps @ 255
Power Clean: 5 reps @ 135, 5 reps @ 155, 3 reps @ 165, 3 reps @ 175
Shoulder Press: 3 reps @ 135, 3 reps @ 145, 1 rep each @ 150-155-160
Then I did a Tabata of Double Unders. Tabata is 8 rounds of 20sec of work and 10 sec of rest. The entire wod is only 4 min, but you're working VERY hard the entire time. The score is based on the lowest number of reps completed in a round. My tabata score was 13, with the highest being 25
Mon 3/7
Every min on the minute for 7 min, do 3x Dead Lift @ 80% of 1 rep max (370 max) = 300 DL
For time: 50 pull ups, 50 Ring dips. 4:38.52
Tues 3/8
Last S+C day before a Rest day
21-15-9 (meaning 21 reps, then 15 reps, and then 9 reps of the following)
Sumo Dead Lift High Pull (SDLHP) @ 95#
Overhead Squat (OHS) @ 95#
I did this one with my vest weight @ 20#'s. I was very unsure of what to expect with the added weight, and my low back was definitely tight from the previous days dead lift. My time was way better than I expected at 6:46.81. The only real difficulty was the snatching of the bar to start the OHS. The weight vest was throwing me off of my game in that department.
Thurs was a much needed rest day. I was going to spend at least 20 to 30 min stretching, but it never really happened. So far today I feel good, and am already hitting it hard.
Tha basis for the CFE program is a strength and conditioning (S+C) workout, then a run (for me). The site is geared toward endurance athletes and Tri-athletes, so theres optional swimming, rowing and biking WODs other than the run that I do. The method behind the madness is simple, train at high intensity, and you wont have to train for hours upon hours. So when I run, I run hard. None of this long, slow distance running. One of the things that I've really been trying to work on is the form to my running, switching to a more energy efficient POSE running. This has been the hardest part of the training for me so far, but it's starting to come together now.
So, it's Friday the 10th of March, and I thought that I'd recap this last week of my WOD's for you, so you can see what I've been doing.
Sat 3/5
A pure S+C day for me
3 rounds for time (as fast as possible)
15x Thrusters @ 105#
20x GHD sit ups
25X Box jumps @ 20"
7:42.85
Sun 3/6
S+C day
Front squats: 7 reps @ 185, 5 reps @ 225, 5 reps @ 255
Power Clean: 5 reps @ 135, 5 reps @ 155, 3 reps @ 165, 3 reps @ 175
Shoulder Press: 3 reps @ 135, 3 reps @ 145, 1 rep each @ 150-155-160
Then I did a Tabata of Double Unders. Tabata is 8 rounds of 20sec of work and 10 sec of rest. The entire wod is only 4 min, but you're working VERY hard the entire time. The score is based on the lowest number of reps completed in a round. My tabata score was 13, with the highest being 25
Mon 3/7
Every min on the minute for 7 min, do 3x Dead Lift @ 80% of 1 rep max (370 max) = 300 DL
For time: 50 pull ups, 50 Ring dips. 4:38.52
Tues 3/8
Last S+C day before a Rest day
21-15-9 (meaning 21 reps, then 15 reps, and then 9 reps of the following)
Sumo Dead Lift High Pull (SDLHP) @ 95#
Overhead Squat (OHS) @ 95#
I did this one with my vest weight @ 20#'s. I was very unsure of what to expect with the added weight, and my low back was definitely tight from the previous days dead lift. My time was way better than I expected at 6:46.81. The only real difficulty was the snatching of the bar to start the OHS. The weight vest was throwing me off of my game in that department.
Thurs was a much needed rest day. I was going to spend at least 20 to 30 min stretching, but it never really happened. So far today I feel good, and am already hitting it hard.
Wednesday, March 9, 2011
Lone Survivor Foundation
So i wanted to talk a little about why the Lone Survivor foundation was chosen as a charity to support. From the time that I can remember, I wanted nothing more than to serve in the military when I grew up. Ask anyone who knew me even from elementry school, and they would tell you that. It was somewhere around 6th grade, or in Jr high that I found out about the SEALs. Maybe it was because of the movie, or something, but when I found out about SEALs, I knew that I would be one. For me, it was just a matter of time. When I was 13, I was finally old enough to join the Sea Cadets. It's a youth organization sponsored by the Navy, that shows kids 13-17 what Navy life would be like. We met one weekend a month, and had opportunities to do 2 week trainings over the summer on various military bases, and naval ships. I spent almost 5 full years in the Sea Cadets, and loved every minute of it! Some of my 2 week trainings included: Boot camp, USN recruit station, USS David R Rey (destroyer) 2 different Coast Guard trainings, one at USCG station Channel Islands, and the other aboard an 81' Cutter. I also did SeaBee training at Port Hueneme California. I worked hard, learned a ton and had a blast! I rose to the rank of Chief Petty Officer, and lead my Sea Cadet Unit (Trident Patrol Sqn 65).
The one training that I was unable to participate in was the SEAL training. This was extremely disappointing to me, but it was based on things outside of my control. The navy canceled both sessions of the SEAL training that I had qualified for because of deployment conflicts with the teams and our scheduled training dates. I say qualified to go because for almost every other training with the Sea Cadets, it was simply filling out the forms and submitting the paperwork. If yours got in before it closed up, then the training was yours. But that's not how it was for the SEALs training. For SEALs, you had to do a day long physical agility test to prove that you could hack it. It included a distance run, pull up, push up and sit ups, and the pool test. The pool test consisted of a distance swim, along with a timed event of treading water. The treading water event included keeping your arms above you head with your elbows out of the water. It was tough, but I passed and was ready to tackle to the challenge that lay before me. But, like I said, it was canceled both times. After that, they just stopped putting the SEAL training on the list.
My senior year of high school, I tried to enlist in the Navy. I thought that it would be the first step in my career as a SEAL. My written ASVAB score was good, and I chose to enlist as a Corpsman (medic) and go to BUD/S (Basic Underwater Demolition/SEAL). The problem was my hearing. I knew from the 5th grade that I was partially deaf in one ear. Yes, it was bad enough to get me a hearing aid, but I didn't think that it would be bad enough to keep me out of the military. Unfortunately for me, it was. The news was heart breaking to me, the one thing in life that I wanted to do was now unobtainable. It would of been different for me if I got to BUD/S and dropped out, or got injured and couldn't complete the course. I didn't even get a chance to prove myself.
Since even before the rejection by the Navy, the special operations community, and SEALs in particular, have held a special place in my heart. When I heard about the Lone Survivor Foundation, I thought that this would be a fitting way to help out where I could.
I remember the day that I heard the news about what would be known as Operation Redwing, and the SEALs that were MIA. When I got my hands on the Lone Survivor Book, I couldn't put it down. Now, that Marcus has this foundation to help fellow service members, I thought that there must be something that I can do to help them. So here it is, the Race To Robie Creek.
The one training that I was unable to participate in was the SEAL training. This was extremely disappointing to me, but it was based on things outside of my control. The navy canceled both sessions of the SEAL training that I had qualified for because of deployment conflicts with the teams and our scheduled training dates. I say qualified to go because for almost every other training with the Sea Cadets, it was simply filling out the forms and submitting the paperwork. If yours got in before it closed up, then the training was yours. But that's not how it was for the SEALs training. For SEALs, you had to do a day long physical agility test to prove that you could hack it. It included a distance run, pull up, push up and sit ups, and the pool test. The pool test consisted of a distance swim, along with a timed event of treading water. The treading water event included keeping your arms above you head with your elbows out of the water. It was tough, but I passed and was ready to tackle to the challenge that lay before me. But, like I said, it was canceled both times. After that, they just stopped putting the SEAL training on the list.
My senior year of high school, I tried to enlist in the Navy. I thought that it would be the first step in my career as a SEAL. My written ASVAB score was good, and I chose to enlist as a Corpsman (medic) and go to BUD/S (Basic Underwater Demolition/SEAL). The problem was my hearing. I knew from the 5th grade that I was partially deaf in one ear. Yes, it was bad enough to get me a hearing aid, but I didn't think that it would be bad enough to keep me out of the military. Unfortunately for me, it was. The news was heart breaking to me, the one thing in life that I wanted to do was now unobtainable. It would of been different for me if I got to BUD/S and dropped out, or got injured and couldn't complete the course. I didn't even get a chance to prove myself.
Since even before the rejection by the Navy, the special operations community, and SEALs in particular, have held a special place in my heart. When I heard about the Lone Survivor Foundation, I thought that this would be a fitting way to help out where I could.
I remember the day that I heard the news about what would be known as Operation Redwing, and the SEALs that were MIA. When I got my hands on the Lone Survivor Book, I couldn't put it down. Now, that Marcus has this foundation to help fellow service members, I thought that there must be something that I can do to help them. So here it is, the Race To Robie Creek.
Tuesday, March 8, 2011
Lets get the party started!
Hey there everyone, this is the first blog post of my journey to raise some money for 2 very good causes.
The first cause is the Fallen Firefighter Memorial of Idaho. It is obviously near and dear to my heart being that I am a firefighter, and I know that the beauty of the memorial is only as good as the people that support the memorial. I will post some pics of the memorial later.
The second cause will be for the Lone Survivor Foundation. This non-profit was started by a former Navy SEAL named Marcus Luttrell, who was the lone survivor of a 4 man SEAL team that was ambushed in Afghanistan. The Lone Survivor Foundation is dedicated to helping wounded warriors recover both mentally and physically while at their ranch in Texas. More info on why this charity is close to my heart later.
So, how do I plan on raising this money for these two causes??? Well, by sacrificing myself and my body that's how. Here in Boise Idaho we have a yearly race called the Race To Robie Creek. It is a grueling half marathon (13.1 mi) that bills itself as the toughest half marathon in the North West. It's for good reason to, as the first approx 8 1/2 miles of the course is uphill, followed by an insane down hill that goes for easily a mile to 1 1/2 miles before it starts to flatten out at the end. But I don't plan to just run the race like everyone else, that would be too easy. Besides, why would you want to read this, and donate if I was just doing this race like everyone else? Instead, I have decided to run the race with a weight vest. 40 POUNDS to be exact. Why 40? Well, being a firefighter, our gear weighs in over 40# on any given day, and most combat loads for SEALs are easily 40# or more. So it will be 40 POUNDS for me. I figure that it's the least I can do to help raise money for those who have given so much of themselves already. I plan to split the money raised right down the middle with 50% going to each charity.
In this blog, I will talk more about the 2 charities, why they need our help, how you can help me, and what my training will be like up until race day. I might also talk about how I'm feeling about my training, the nutrition that I will be using, the gear that I use to train with and any other thoughts or feelings or answers to your questions/comments. But for now, that's enough babbling, it's midnight and I need some sleep.
The first cause is the Fallen Firefighter Memorial of Idaho. It is obviously near and dear to my heart being that I am a firefighter, and I know that the beauty of the memorial is only as good as the people that support the memorial. I will post some pics of the memorial later.
The second cause will be for the Lone Survivor Foundation. This non-profit was started by a former Navy SEAL named Marcus Luttrell, who was the lone survivor of a 4 man SEAL team that was ambushed in Afghanistan. The Lone Survivor Foundation is dedicated to helping wounded warriors recover both mentally and physically while at their ranch in Texas. More info on why this charity is close to my heart later.
So, how do I plan on raising this money for these two causes??? Well, by sacrificing myself and my body that's how. Here in Boise Idaho we have a yearly race called the Race To Robie Creek. It is a grueling half marathon (13.1 mi) that bills itself as the toughest half marathon in the North West. It's for good reason to, as the first approx 8 1/2 miles of the course is uphill, followed by an insane down hill that goes for easily a mile to 1 1/2 miles before it starts to flatten out at the end. But I don't plan to just run the race like everyone else, that would be too easy. Besides, why would you want to read this, and donate if I was just doing this race like everyone else? Instead, I have decided to run the race with a weight vest. 40 POUNDS to be exact. Why 40? Well, being a firefighter, our gear weighs in over 40# on any given day, and most combat loads for SEALs are easily 40# or more. So it will be 40 POUNDS for me. I figure that it's the least I can do to help raise money for those who have given so much of themselves already. I plan to split the money raised right down the middle with 50% going to each charity.
In this blog, I will talk more about the 2 charities, why they need our help, how you can help me, and what my training will be like up until race day. I might also talk about how I'm feeling about my training, the nutrition that I will be using, the gear that I use to train with and any other thoughts or feelings or answers to your questions/comments. But for now, that's enough babbling, it's midnight and I need some sleep.
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