Run Jeff run! No wait...Ski Jeff ski

It was an awesome day here on the west coast. I was up early and had a good breakfast. We then went out to the aircraft and finished all the maintenance that needed to be completed. With the run up complete and the weather completely sucking we decided that we'd go skiing. But before I would allow myself to any fun I was going to go for a run. A long run!!

I departed the Hotel and started running to the east towards a large water tank about 1.5 miles away. The hotel is sitting at 4800 feet and as I ran to the east it was slowly going down hill. A very nice way to warm up for a run but I knew I was going to have to climb that hill when I came back. I made it to the water tank after what seemed like an eternity. If you've ever ran in the desert you'll know what I mean about it taking an eternity. There is something about running towards an object you can see for miles. When I left the water tank I continued into the hills running on trails. I only made it another half mile before the trail was just to steep to run up without my lungs bursting from my chest and slapping my face while shouting "slow down". So I ended up "hiking" the last 3/4 miles to the summit of the hill I wanted to climb. The summit was at 5500 feet. I'd like to say the view was awesome but I was actually in the clouds when I reached the summit. Total distance was 3.03 miles at 33 minutes 30 seconds.

I was able to run back to the hotel since most of the trip was down hill. The run back to the water tank was a bit slow going since it was muddy and slippery from the snow. Once I was back on solid ground I was able to pick up the pace. The run took 55:31 and my average pace was 9:26 over 5.89 miles. Now don't start thinking I'm a slow poke because 3/4 of a mile was up a very steep hill. The speed was really not that important to me. The fact that I feel good enough to run and to run hard is just awesome! I'm so glad to be back to normal.

Now after that long run I allowed myself an afternoon of snow skiing at Diamond Peak in the Lake Tahoe area. It was a cloudy, wet and snowy day. The slopes were packed but I still had a very good time. They had about 6 inches of new snow and the bumps where easy on my legs. I wish I could snow ski more often. I really enjoy it!

Tomorrow I'm off to Southern California. At least it will be warm there and I can crossfit and run all I want.

Work, Work, Work

Well I had good intentions to workout today but work had other plans. I'm in NV and we have a broken aircraft. I was elected to stay with the broken aircraft and mechanic to get it fixed. Well getting it fixed took all day today and it's still not complete. On the up side I really enjoy working on aircraft and today was educational and fun. However, educational and fun is not going to get it done on the race course.

I wouldn't mind missing a day but after being sick and missing a week of training I'm getting a bit pissed at myself. Tomorrow the weather is looking pretty bad here so I will have time to do a long slow run during the afternoon. I'm looking forward to getting out! No more excuses!! I know you guys aren't reading this to hear about how I almost worked out today.

Back to Normal

After a long nights sleep and relaxing all morning I'm glad to report that I'm feeling normal again. Tomorrow I'll get back to crossfit and crossfit endurance.

I'm still in Nevada and today it was beautiful here. It was clear and sunny with hardly a breath of air blowing and flying in the mountains was awesome. Tonight was so bright that I was able to fly in the mountains without any night vision goggles. It was just a beautiful day and night to be out flying. I love this job!!

Have a good day friends! Tomorrow I'll be back on my workout schedule.

Still Sick

This is killing me!! I woke this morning thinking that it was all behind me and I could get back to normal. I had a good breakfast then went to visit the local Harley shop with some of the guys. I like the Harley's but I really like the style of the BMW motorcycles. But I digress!

I finally did a running workout before lunch. I did the Tabata workout from Crossfit Endurance. Using a treadmill set at 30 seconds slower than my best 5K pace at an incline of 12%. 20 seconds on, 10 seconds off x 8. I ran a 7:00 pace with a 10.5% incline. I was exhausted afterwards. I'm not sure if it's from the altitude or from being sick. Either way I was tired but still feeling pretty good.

I went to fly right after lunch and while I was flying I just kept feeling worse. By the time I landed I had the chills and aches of sickness again. I went back to my hotel and had a nice long nap. I felt good enough to eat but I've been laying low since then. I'm planning to rest as much as possible the next few days. I really need to shake this so I can get back to my training. Hopefully I'll feel better tomorrow morning.

Have a good day friends!

Sick Day

So I've been feeling pretty bad the last few day. Yes even when I was skiing! Today I'm feeling better but still not good enough to workout. I'm really hoping that tomorrow I can get my crossfit and crossfit endurance on here in NV. Not much more than that to report.

My poll for a new vehicle closed out today. I had 2 votes for the mini and 2 votes for the jeep. But I still want the BMW motorcycle. I guess it's really up to me in the end. Well I'm not doing anything until my contract with the government is renew. Lets hope that it's renewed in April.

Have a good night.

The longest WOD

The sun broke this morning over the mountains to the east of my hotel when the sun hit the mountains behind my hotel the snow sparkled like a million flashbulbs at a football game. It was beautiful!!

Today was the longest workout of the day (WOD) I have ever done. I went to crossfit Diamond Peak and did my workout at an all outdoor gym. The WOD was crazy! Here is the WOD: 3 hours on, 30 minute recovery, 3 hours on.

So for 3 hours I skied from the top to the bottom of the mountain. There was hardly a soul on the mountain so no waiting at the lifts. This mountain has a 2500 foot vertical drop and although I didn't count my runs I'm figuring we did about 5-7 runs per hour. After a healthy lunch and beer (recovery) we hit it again for 3 more hours. It was awesome! I think I would feel better if I'd just finished a marathon.

It was a good day. Tomorrow back to normal workouts.

Snowboarding

Well I tried snowboarding today. The verdict is still out but I had fun which is the main point. I signed up for a 2 hour private lesson and that was the smartest thing I could have done. I finished that 2 hour lesson will all the basic to go attack the mountain on my own. How did I do? Well I only had three bad crashes. When I say bad I mean knees, arms, face kind of crashes! But overall I had a very good time. I'm going again tomorrow to see if a good nights sleep helps me to enjoying it more.

I used my GPS watch today but at some point in the day it stopped. So I only had 1:46:00 of data. During that time I went 6.6 miles (including the lifts) and averaged 3.3 mph. Now I was on the mountain from 9am to 3:30pm and I know that I went a lot further than 6.6 miles. Just ask my legs which are burning!! As a matter of fact I'm sore all over. I'll be glad to get back to normal workouts.

I hope that everyone had a great day.

Well I am sorry for missing a day. I was suppose to close on the house yesterday and that just didn't happen. I was able to do a limited possession and put my things in the garage. Now it's up to my attorney to get it closed while I'm gone or I'll be looking for a new house when I get home.

I didn't have time to workout yesterday and today I was traveling all day to Carson City, NV. The good news is I made it without any issues. My bags even made it without any trouble. I didn't workout today either so tomorrow I'm going to workout for about 8 hours straight. I'm setup for a private snowboard lesson tomorrow morning here in NV. I figure that should be a good workout for the day and some much needed R&R after the housing issues last week.

Have a good Sunday and I'll report how my snowboarding goes tomorrow night.

Life is good!

Good News, Bad News

Well I have good news and bad news tonight. Lets focus on the good news!! I was up and moving early this morning. Knowing that today was closing and moving day I wanted to make sure I got some training completed. So I hit the pool (everything else is packed) for some speed work. I did today's crossfit endurance workout which was called "Lactate Shuttle".

Here is the workout:
5 minutes on, 2:30 recovery (265 meters)
6 minutes on, 3:00 recovery (315 meters)
7 minutes on, done. (365 meter)

Each swim is done at an all out pace. My distances are listed above in parenthesis and are approximate. As you can see I'm no Marlin (more like a guppy) but I'm getting better technically. I was able to bi-lateral breath and maintain my stroke technique on each round.

The bad news (very briefly)! I didn't close on the new house today. Their are some survey issues that need to be worked out before I can close. Hopefully I'll be able to move my things in tomorrow. I'll let you know.

I'm going to add some daily quotes as I hear them. I kept a list of quote when I was in the military for 10 years and read them at my retirement. It was hilarious!

This is from my 5 year old: Her Mom "You need to get out of the bathtub". Five year old "Ah shit, I don't think so".

Today was not a banner day for crossfit or crossfit endurance. When I got to work this morning I was looking forward to doing the main site WOD. However, I ended up getting stuck in a class that took me up to lunch. I had to leave at lunch to head back over the water to get a moving truck and do the walk thru of the new house. I guess I did workout a little today since I carried boxes and furniture down a flight of stairs and then ran back up.

I'm scheduled to close tomorrow on the new house but my lawyer is recommending that I don't close until he can resolve a survey problem. It looks like the current survey shows that my neighbors property line is running partially through my living room. I'm sure it will get worked out. I'm not going to let it both me so I'll just go swimming in the morning before the closing time.

Life is good!

Today was another beautiful day, but aren't they all beautiful?? I headed into work early today with a lot on my mind. I'm heading out of town soon, I have to pack up my condo, close on a new house and move in. Not to mention all the other little things that go along with moving from one place to another, even if it is just down the street.

Not to be discourage I headed for the crossfit gym at work as soon as I had the opportunity. Nothing like a little CF pain to clear the mind. :-) I pulled my CF workout from the crossfit endurance website. It was a good workout that pushed me, got my heart racing and basically kicked my ass. I love it!! :-)

Do one round on the minute for 15 minutes or until muscle failure:

4 clapping push ups
8 Kettlebell swings
12 Air squats

The clapping push ups were different but effective. I used a 50lbs kettlebell for the swings. I was able to finish each round in about 40 seconds. That gave me 20 seconds to shake it off and get ready to go again. I wasn't sure if the "until muscle failure" was meant for those that couldn't maintain the rounds in one minute or if it was meant to just keep going until muscle failure. Either way I stopped at 15 rounds and it was a good workout.

Three hours later I was on the way home to start packing and decided that I needed to get some pool time. I did a speed workout last time I swam so today I did a CFE Tempo swim of 800 meters. I felt pretty good even though I had worked out 3 hours early. However I felt like I was dragging an anchor. I need more time in the pool. Didn't I say that I need to spend more time running? Maybe I need to quit working and just swim, bike and run. That would be nice but I'd probably get very hungry and cold once I'm homeless.

OK the swim time was 16:19 for 800 meters. I really want that time to be around 13:00. I'll just keep pushing it until I get it!!

Life is good!

Great day!

Today was a great day! Yeah I know I say that a lot but almost everyday is a great day to me. I started the day by sleeping in. Yes that's right I sleep late today, well if you consider 0800 late. Once I was completely awake I got dressed grabbed an apple and headed out the door for Starbucks. My final destination was Jeanne's Beach Crosfit but on the way I stopped and picked up my very good friend Lisa so I could expose her to crossfit. I think she liked it and I have a feeling she'll be doing it full swing very soon.

Since today was Presidents Day the box was packed. I guess everyone had the day off. Anyway, Jeannie got us started with a good warm up and then explained the main event. Which, of course, is the workout we all came to do. Once again Jeannie didn't disappoint, she is a very good programmer and all her workouts kick your ass. Here it is:

21-15-9

Run 400m
Dumbbell pushups with row/row
Waist height box jumps

Time - 12:58

Now we didn't do 21-15-9 400m runs. We only did the runs between the events just to be clear. This one kicked my butt and I was almost through the first set of pushup/rows when I realized that I was doing pushup/row, pushup row, instead of pushup row/row. Believe me it makes a HUGE difference. I had my box set at around 36". I didn't measure it but it was up to my hip bone and since I wear 36" inseam pants I'm going to call it pretty close to 36" (Did I cover that enought?) By the way I love doing high box jumps!!

I spent the afternoon packing up my condo in preparation for my move on Thursday to my new house. Yeah me!! Anyway I have to thank my very good friend Lisa for all the help packing and for kicking me out of the condo for a run. I headed out of the condo and was hit right in the face with a SW wind and light rain. Well I don't get to pick race day weather so off I went into Sea Shore State Park. The workout was right off the crossfit endurance website from a few days ago. It was 4 x 10 minute intervals with 2 minute recovery between events. I have to admit that I didn't feel that great running today. I'm not sure what it was but my inter trainer told my inter runner to get it on and we pushed through. I actually ended up doing OK. Here are my results:

1 - 6:39 pace for 1.50 miles
2 - 6:48 pace for 1.48 miles
3 - 6:48 pace for 1.48 miles
4 - 6:57 pace for 1.44 miles

Total distance was 5.9 miles and 4o minutes of effort. I feel like my running is suffering a bit and will be spending more time running over the next month in preparation for the Shamrock marathon on 21 Mar. 10. My goal is to qualify for next years Boston marathon. I just need to do a 3:30:00 to qualify. That works out to 8 minute miles for 26.2 miles.

Life is good!!

Burpees!!!

This has been a long weekend for me. I've had my girls all weekend so it's kind of hard to get out and run or bike. So today the oldest went to a friends house and the two little ones went to the Mid-Atlantic boat show with me. They had a blast! For some exercise we went bowling and that was also a blast. It was so cute watching the girls pick up bowling balls like little cave women and then trying to throw them down the lane. I wish I had a video!

Anyway, I didn't run or bike but I did bowl. I really needed to do something so I decided that I'd just do 100 burpees for time. I'm at my ex's house and she really doesn't have any good crossfit equipment so doing burpees was easy. On a side note, I'm closing on my new house this Thursday and will soon have my own little crossfit gym at home. That will make weekend workouts a lot easier when my girls are with me. But I digress.....so I did my 100 burpees for time in 7:19. Yes that's right this 44 year old, retired Army man did 100 burpees in 7:19. I only stopped to rest twice. Once at number 54 and again at 76. Both times I only stopped for 3 seconds before starting again. That was over an hour ago and I still feel like I'm going to throw up.

Life is good!

Rest day

Rest day!! What more do I need to say about that. Today's highlight was taking my girls to see ODU play George Mason in basketball. The girls had a really good time and so did I. ODU won!

Have a great weekend!!

Over Head Squats......

I wish somebody would have just shot me this morning. The day started off just great. I got the girls off to school on time, did some work around the house and then headed over to Jeannie's for a workout. That is where I ran smack dab into the middle of 50 over head squats. Now I'll try anything but these damn over head squats just kick my ass. You have to imagine me holding 95lbs over my head while doing squats. Now unless you're blind or haven't seen me in a few years my legs are not the biggest and strongest around. As a matter of fact a guy last week asked me, "are those your legs or are you riding a chicken?" My sticks are made for running not over head squating but I'll be damned if I'm just going to lay down and give up.

So here is the workout we did today at Jeannie's.

5 rounds for time of:
10 overhead squats
10 pullups
10 burpees

I did 2 rounds at 95lbs and then reduced the weight to 75lbs for the last 3 rounds. I very rarely reduce the weight once I start a workout but over head squats is not something to mess with. I decided that reducing the weight would be better than an injury. My finish time was 12:05 and I was smoked. I think I just laid on the floor while my heart massaged my sternum for about 5 minutes.

OK thank G-d that is over with. Now fast forward 5 1/2 hours and you find me at the Bayside rec center getting ready for a swim. Today I did speed work in the pool. I did 10 x 50m intervals with 5x rest. Example; swim 50m in 40 seconds then rest 3:20. I left my watch down stairs so I won't be posting all 10 intervals. I will say that I was able to keep the time between 41 - 43 seconds. It was a great swim!

Tonight I went out with my friends Bill, Kristin and Lisa. We went to PF Chang's and lets just say it was the cheat night from hell. I ate way to much!! The company was awesome and so was the food. I ended the night with a slice of red velvet cake from the Cheese Cake Factory. It was a cheat night to remember and should cover me for at least a few weeks. If we had the chance to give our caveman ancestors a piece of red velvet cake I believe they would burst into flames.

Life is Good!!

Evolution!

We are constantly evolving as a species and as individuals. I have done a little more research on the distances that I need to bike/run. The bottom line is that doing just CF and CFE is enough to finish an Ironman level event. The problem is I don't just want to finish the Ironman, I want to crush the Ironman!! So I will evolve as an athlete and add one Slow Long Distance (SLD) bike or run to my normal CF/CFE workout per week. When I say SLD I'm talking nothing slower than 8 minutes per mile.

Why? Mainly to have the muscle memory to go that distance. Plus I have read some forum post on the CFE forum from Triathlon coaches that have had very good result from athletes that did CF/CFE and one SLD per week. Results like 1 hour improvements in there Ironman times. So I'll take this course and see how it goes.

Today was a beautiful day in Virginia! I didn't do a CF workout because it was my rest day. Tomorrow however I'm going to Jeannie's Beach Crossfit and I'm sure it's going to SUCK!! But hey I love it! Anyway, today I did a SLD run of 70 minutes. I maintained a pace of 7:55 per mile and covered 8.82 miles. I felt great and it was an awesome day to be outside.

Life is good!!

More Snow!!

I had plans today for crossfit and a long run. However, it snowed again today! So much for global warming!! Anyway I decided not to run in the snow, ice, high winds and frigid cold. I'll just push my run to tomorrow.

Since it's late and I have my kids this week I'm going to keep today short.

My workout today was for time:

50 wall balls
25 L-pullups
40 wall balls
20 L-pullups
30 wall balls
15 L-pullups
20 wall balls
10 L-pullups

Time - 12:59

Now I didn't do strict L-pullups and ended up doing regular pullups. I need to work on those L-pullups.

Life is good!

OMG my legs hate me!

Hello friends! I know that you've all been waiting for me to post something this evening. Well, I'm finally getting around to it so you'll be able to get some sleep soon. :)

Today I did the main site CF workout at Ft. Eustis. We have a very nice crossfit gym at work an it gets a lot of use. To bad it doesn't have any heat or insulation. So in the winter we freeze and in the summer we burn up. It's perfect for a crossfit box.

The workout: Back Squat 2-2-2-2-2-2-2-2-2-2 with 60 second rest between loads

Here is how I did: 115lb, 125lb, 135lb, 145lb, 155lb, 165lb, 175lb, 185lb, 175lb, 165lb

That doesn't look so hard, but try telling that to my legs right now.

OK fast forward 8 hours and I'm sitting on my bike with trainer at Point Performance sports in VA Beach doing a spin class. It was, well, different and being that it was my first one I didn't think it was all that hard. But once again my legs disagree with my heart. We did a 10 minute tempo, 20 tabatas (20 seconds on/10 second off), then we did a climber machine, a ladder climber and a walking/pushing treadmill and then back to the bikes for another 10 minute tempo. It was a good workout overall but I think I'll stick to my CFE workouts.

Life is good!

Did I actually miss a day? Oh yes, I guess I did....Well you didn't really miss anything from me. I didn't workout. I spent the morning with my oldest daughter then I spent the afternoon and superbowl with a very good friend. It was a good day!! It's not uncommon for me to take 2 days off in a row. Nobody will ever accuse me of over training.....

Today however I have been busy with my training. I hit the pool this morning @ 0700 for 30 minutes of continuous swimming. The workout was 30 minutes at 85% speed and personally I'm just not good enough to know what 85% is in the pool. So I just swam and tried to relax while doing it. I think I did 1400 meters, I kind of lost count with all the excitement of swimming. Does anyone have a good way to count laps?? Anyway I did swim for 30 minutes straight and that was the plan. I really need to get faster in the pool.

After the pool I had breakfast at home. I had oatmeal (no sugar), nuts, raisins, cranberries and of course my grande caramel machhiato. Oatmeal is a very good recovery meal after a workout.

I then went to Jeannie's Beach Crossfit for my daily dose of..."OMG she kicked my ass again" before heading to work. Today Jeannie came up with a very good workout that I actually liked even though it still kicked my ass.

30 - 20 - 10 reps for time of:

125lb hang power cleans
40lb 1/2 turkish get ups
Knees to elbows
Plus (I love when we have a plus added to the workout) 25 ball slams

I finished in 14:25 which I think is pretty good for an old man like me....haha. I felt great! About 30 minutes later, on the way to work I was dying (not literally). I could barely hold my cell phone to my ear without my arm cramping up. I really love that feeling in a sick sorta way!!

Have a great day friends!!

Rest Day

Hello friends! I thought I'd take a minute to wrap up the week of training.

This week I did 4 CF workouts and 5 CFE workouts. I did 2 runs, 1 bike, 1 swim and 1 row. I would like to see 2 bikes, 2 runs and 2 swims but the snow just messed up my entire week. I'm hoping to have better luck this coming week. I will continue to workout when I can and get as much from each workout as possible.

I have been reading a lot about Ironman distance racing and CFE. What I'm seeing is athletes having success doing CF/CFE and a long run/bike per week with very good Ironman race results. I'm going to keep researching and see what else I can dig up. But you might see some changes to my training plan in the future.

Have a good weekend.....Jeff

Yeah it's Friday and I'm taking a rest day tomorrow. But today I did my crossfit and crossfit endurance. I worked late last night and didn't have to be at work this morning so I didn't set an alarm. I ended up waking at 0700 without the alarm. I got a solid 8 hours last night and felt great this morning. Come to think of it I feel great most mornings.

I went to Jeannie's Beach Crossfit today for my morning dose of ass kicking. She had a great Friday workout. Wait a minute, all of Jeannie's workouts are great!! Anyway we did a Tabata workout. A Tabata workout is where you do 20 seconds of work followed by 10 seconds of rest, repeated 8 times. It's an ass kicking workout even though it doesn't sound that bad. To make it worst we did 6 events. Here is how it went:

Tire flip (not a little car tire but a BIG tractor tire)
Lateral jumps (we jumped over a series of 8 PVC pipes that were 12 inches off the ground)
Rope waves with 60 foot Fast Rope (basically a KB swing with a rope that makes a wave every time you snap it up)
Hand stand push holds
GHD situps
Back extension

Each one of those was done 8 times for 20 seconds on then 10 seconds of rest. It was awesome!!

This afternoon I needed to run!! It was snowing but turned to rain. I was really looking forward to running in the snow but didn't quite make it. The endurance workout that I did was a 12 minute time trial (TT) run. The weather was awful, it was raining and 36 degrees with 15 mph winds (give or take). I was able to maintain a 6:27 pace and covered 1.86 miles. It turned out to be a good run despite the weather.

Enjoy the weekend!

A Perfect Day

CF Endurance

I'm writing early in the day because I have to fly tonight and I know that when I finally get home I'm not going to be in any mood to write. That being said I'm having a great day. I didn't get much sleep last night and I was kind of dreading this morning but it's turned out well. My alarm went off at 0530 and I really didn't want to get out of that warm bed. But somethings have to be taken care of so out I went into the cold for a 0600 swim.

I hit the pool and felt great! My stroke was smooth, my breathing was in sync and I felt strong. Here is the workout I did today. It was a speed workout which consisted of 4 x 100 meter internals with 30 second recoveries followed by 3 x 200 meter internals with 60 second recoveries. I pulled this workout straight from the crossfit endurance website. Last time I did a swim I did a time trial (TT) so I try to mix up the workouts with a TT/Tempo then a speed workout. My times in the pool were the best I've had to date. I'm hoping that I continue to improve as my swimming gets stronger and smoother. Here they are:

100m - 1:37, 100m - 1:42, 100m - 1:46, 100m - 1:47, 200m - 3:44, 200m - 3:45, 200m - 3:45

CF

As if that wasn't enough 3 hours later I'm getting ready to do my crossfit workout. Remember that crossfit and crossfit endurance go hand in hand. You can't just do the endurance workouts and expect to go the distance in a race. You have to do 4-5 crossfit workouts with your endurance workouts. You can read more about that at www.crossfitendurance.com. So I went to Jeannie's Beach Crossfit to get my crossfit on. Jeannie comes up with some ass kicking workouts that require balance, speed, coordination and strength and I personally LOVE them. Today was no different and Jeannie didn't disappoint. Here is what we did:

21-18-15-12-9-6-3 reps for time of: KB swings, TRX pushups, 24" box jumps, plus 6 15' rope climbs

My time was 13:51 and I was smoked!! :)

Now as you can see my day has been awesome! I worked out all morning and I'm flying this evening. Who has it better than me?? :)


If you're visiting my blog will you please take a second to subscribe/follow? I really appreciate it....Thanks Jeff

Leg Blaster

I'll tell you that when things get in the way of my workouts, they really get in the way. Today I was planning to swim in the AM and do a crossfit workout 3 hours later. However I had my little ladies last night and their school was delayed 2 hours so I didn't swim. I did find time to get my crossfit on before I had to go to work.

Today I did Kelly! No not like that....it's a workout called Kelly and let me tell you that Kelly is a real bitch. The snow and ice is still hanging around so instead of running I decided to row 250 meters. But everything else was as prescribed (Rx'd).

Kelly - 5 rounds for time:

Run 400m (I rowed 250m)
30 box jumps, 24 inches (I did 25")
30 wall balls, 20 lb ball

My time was 25:40 and my goal was 25:00 flat. I was close but need to work a little harder. Now that I'm 10 hours post workout my legs are smoked. I love that feeling!! Tomorrow I'm going to swim in the AM and do a crossfit workout 3 hours later. Hopefully nothing will interfer with my training.

Life is good!!

Run, Jeff, Run

Today was a short workout day. After yesterday my legs were very glad about it. I had to work this afternoon and evening so I didn't have time for a crossfit workout. But not to worry I'm only trying to do 4-5 crossfit workouts a week and 6 crossfit endurance workouts. I did make time for some speed work today. Now there is still ice and snow everywhere right now so I very reluctantly ran on a treadmill. Just for the record I HATE treadmills more than bike trainers.

Today I did 6 x 400m sprints at all out pace. I started out slower than necessary but I had it dialed in for the last 3 runs. Here are the results:

400m - 1:36
400m - 1:28
400m - 1:24
400m - 1:15
400m - 1:15
400m - 1:15

Here is my diet today. For breakfast I had 3 eggs with habanero cheese, 3 slices of bacon and 12 almonds. I also had my normal caramel macchiato on the way to work. Lunch was a small ceasar chicken salad and one Larabar. Dinner was a tuna steak, broccoli with cheese and 12 almonds. On my drive home tonight I had an apple.

Life is good!

Double Punch

Well it was a very good day for me. Even after I drove through the snow and ice to get to work on time only to find out we had a 2 hour delay. Not one to be discouraged I just left 2 hours early.

I pushed my workout to this afternoon because the gym at work doesn't have heat. So I went to Jeannie's Beach Crossfit for a little ass whoopin and that's just what I got. A side note is that Jeannie let me lead a class and I loved it. I think after 2.5 years of crossfitting it's time to give a little back.

The workout was pure Jeannie. A real beast if done at the prescribed weight of 135 for men and 95 for women. I elected for 135 lbs since my goal is to get stronger. Here is what we did:

10 front squats, 10 strict pullups + 5 burpees
9 push presses, 9 toe to bar + 5 burpees
8 front squats, 8 toe to bar + 5 burpees
7 push presses, 7 toe to bar + 5 burpees
6 front squats, 6 toe to bar + 5 burpees

continuing this cycle down to 1. My time was not impressive but I was proud of myself for lifting the big boy weight and not being the slowest man in the gym tonight. My time was 15:24 and it was an ass kicker as usual. Thanks Jeannie!!

Unfortunately that was not the finish line for me tonight. Remember I'm training for an Ironman so the pool, road or bike are always calling my name. Here is the the double punch for me tonight. I went home and had a very good dinner. Herb Garlic Tuna, mixed veggies and 12 almonds with water.....yummy! I then waited until 3 hours had passed since finishing my crossfit workout at Jeannie's. At that point I jumped on my bike with trainer and road for 1:16:17 and wouldn't you know it I didn't move so much as an inch!! I really hate that trainer!! I'll talk, I'll talk just don't put me back on that bike trainer.

Ok so I did the crossfit endurance workout from a few days ago which was, 20 mile bike at 85% for the first 10 miles and 95% for the second 10 miles. I used my last long ride average speed (18.1 mph) for the 85/95%. That gave me 15 mph for the first 10 and 17 mph on the second. I used 90 rpm for the entire ride. Now my legs are completely smoked and ready for a rest.

Just another fun day of crossfit.

I really love it!