Quck bit and a couple of pictures

Have not posted in a while but I have been doing well. My workouts are getting better by the day and even if my pull-ups suck I can still go hard on most everything else. I am really looking forward to the long weekend coming up and then the Games. I am not competing but it will be fun to cheer for the teams that I have friends on and then watch the elite kill it.


The Mud Run



City Chase

The Next Set

Now that I am almost done with the 5 weeks of consecutive Saturday races I am ready to plan my next set of challenges. So far my list of races I hope to do looks like this:

Aug 8th - Sprint Triathlon at Camp Pendleton 1:54 A good effort. This one was more about fun but I pushed hard and felt like I went as fast as I could that day.
Sep 19th - Heart Break Ridge 1/2 Marathon at Camp Pendleton
Sep 27th - Orange County Oly Tri
Oct 4th - LA Oly Tri
Oct 11th - Long Beach Marathon (full distance)
Nov 22nd 18K Trail run in Santa Monica
Dec 6th Muddy Buddy Temecula

The more I look at it the crazier it seems. I like that. I don't think I will do both those Oly tris, I will likely do the OC and then focus on the marathon for a few weeks. I want to do well there.

I have only signed up for the sprint tri so far but plan to regester for the rest (the ones I choose) in the next 7-10 days. If anyone is planning on doing one of these let me know and I we can get some trainig days in.

A Full Plate!

I was looking at my schedule for the summer and realized I have a busy next few weeks:

Sat May 23rd: Mt Wilson Trail Race 1:46 1 down 4 to go

Sat May 30th: OC Duathlon 2:25 I had some really bad cramping, I need to work on my nutrition on race day

Sat June 6th: Camp P. Mud Run 1:10 Got a late start and something of an extended warm up but had a great time. Cant wait till next week, hope to go sub 1:05 and based on the slow downs we had I dont think that will be too tough.

Sat June 13th: Camp P. Mud Run 1:01 I got to the starting line and was able to run the whole thing. I had to slow down going up the hill a few times and could really feel some fatigue in my legs but I felt good. Glad those 2 are done but cant wait till next year. I plan on doing it at least twice (maybe 3 times) including one B&U's.

Sat June 20th: San Diego City Chase The City Chase was one of the most fun things I have ever done. It was similar to the last Pioneer run I did with TCA but on a larger level with some great checkpoints (and some not so great ones). I will do a better write up when I get the pictures sent over but I could not recommend this race enough. I will defiantly do it again next year.

Then a couple of free weeks followed
July 10th-12th: Crossfit Games 2009
Sat July 18th: Crossfit Nutrition Cert
Friday July 24th: Every Second Counts Premier
Sat Aug 8th: Camp P. Spring Triathlon?

I may add more but I am not sure where. I would like to do a couple of Olympic Distance Tri's as well but I will have to see how the shoulder does and when I can get in a pool.

Its going to be a fun summer.

The Road Back Again

I have been away for a while, I apologize but I have been working hard and trying not to screw up my shoulder rehab but I am close. I can do most things without pain, including pull-ups which were totally impossible just a few weeks ago.

I have had a couple of Pr's on the C2:
2K 7:20
5K 19:24

I also Pr'd Michael a few weeks ago by 25 seconds so I have not lost it. I am still about 2 weeks from really starting to lift but its close I can feel it.

Tomorrow will be a good test. I will have the OG No Name Gym crew at the Academy so my little speal about taking it easy might have to wait till Saturday.

I have also been doing some Long Slow Duration (LSD) stuff which sucks but is a necesary evil

I did the MWTR course about 3 weeks ago in 1:42. looking forward to the race! I have also signed up for a City Chase with a buddy. Team Jimmy Jam will crush it.


"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time."

Coach Rip

Risk

“The person who risks nothing, does nothing, has nothing, is nothing, and becomes nothing. He may avoid suffering and sorrow, but he simply cannot learn and feel and change and grow and love and live.”
-Leo F. Buscaglia

There is a reason people live in mediocrity, because it is easy. If you never give it your all you will never know how far you can go. If you do go 100% you run the risk of losing control or "hitting the wall." If you worry about holding back or saving something you will never reach your full potential. To me the latter is much worse. I would rather risk an injury and go all out then worry about the injury and never know what I am made off.

I am not perfect, no one is. I can not give every ounce of my self in every workout but I want to. But I do it often enough to know that I can.

"I don't save anything for the swim back"

On a less serious note that whole blog your food shit is for the birds. F that.

I get to do today as Rx'ed!!

The WOD posted today at my gym is one I can do as rx'ed!

10x 225 deadlift + 200m sprint: 3 Rounds


6:10am Zone Bar: 2P 2C 2F

9:30 3oz turkey, 1oz cheese = 3P; 1 slice bread = 2C; 6 macadamia nuts = 6F




"There are few things graven in stone, except that you have to squat or you're a pussy." Coach Rippetoe

Same Shit Different Day

7 hours of good sleep

Back is sore from the GHD yesterday.

6:30am Zone Bar: 2P 2C 2F

9:10am 3oz turkey breast, oz cheese = 3P; 1 orange (s/m) = 2C; 6 macadamia nuts = 6F

12:00pm 4oz ground buffalo meat = 4P; 1 small apple = 2C; ~2Tbs peanut butter 12F

4:00pm 1 yogurt (with fruit), 1 string cheese = 2P & 2C; 3 macadamia nuts 3F

7:00pm 5oz chicken breast = 5P; 2 1/2 cups steamed broccoli = 2C; 12oz beer = 1.5C; 2 Tbs peanut butter 6F

Again not a bad day but not great. I need to work harder at packing my lunch so I am satisfied after meals. I have been craving sugar bad the last few days.

WOD:
5x 400m sprint with a 3min rest between sets

R1: 1:20
R2: 1:18
R3: 1:22
R4: 1:24
R4: 1:27
R5: 1:28

Not bad but the legs are not happy. I recovered well between sets but it was hard to keep the run technique in the last few sets.