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.
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