I train with little equipment. My philosophy is that we have been born with plenty to work with and until we actually get off the couch to use our bodies, there’s no sense in pulling out the big guns. It’s important to develop what trainers and coaches like to refer to as kinesthetic awareness. If I’m asking you to keep your torso tight and you have no idea how to do that, we just learned something about what your next steps are. I start simple, then we get build in complex movements.
Dumbbells and TRX are two items you can and should have ready on day one of our coached sessions.
Posted in General Training | Comments (0)
| Yesterday was a rest day so it was all about PUSHING today.
Activity
| Route: |
– |
Elev. Avg: |
96 ft |
| Location: |
Campbell, CA, |
Elev. Gain: |
-178 ft |
| Date: |
01/20/09 |
Up/Downhill: |
[+91/-269] |
| Time: |
08:54 AM |
Difficulty: |
2.3 / 5.0 |
| |
| Weather: |
Fair |
| |
48 F temp; 59% humidity |
| |
48 F heat index; winds CALM calm mph |
Performance
| Distance: |
13.43 miles |
|
| Time: |
0:42:07 |
| Speed: |
19.1 mph |
|
| Pace: |
3′ 08 /mi |
|
| Calories: |
619 |
|
Notes
Map
Elevation (ft)
Speed (mph)
Splits
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
3′ 05 |
-0′ 03 |
19.4 |
+0.3 |
-36 ft |
| 2 |
2′ 55 |
-0′ 13 |
20.5 |
+1.4 |
-23 ft |
| 3 |
3′ 09 |
+0′ 00 |
19.0 |
-0.1 |
-29 ft |
| 4 |
2′ 22 |
-0′ 46 |
25.2 |
+6.1 |
-26 ft |
| 5 |
3′ 36 |
+0′ 27 |
16.6 |
-2.5 |
-23 ft |
| 6 |
3′ 30 |
+0′ 21 |
17.1 |
-2.0 |
-29 ft |
| 7 |
2′ 41 |
-0′ 27 |
22.3 |
+3.2 |
-13 ft |
| 8 |
3′ 56 |
+0′ 47 |
15.2 |
-3.9 |
-10 ft |
| 9 |
2′ 37 |
-0′ 31 |
22.8 |
+3.7 |
-3 ft |
| 10 |
3′ 31 |
+0′ 22 |
17.0 |
-2.1 |
+13 ft |
| 11 |
2′ 37 |
-0′ 31 |
22.8 |
+3.7 |
+9 ft |
| 12 |
2′ 33 |
-0′ 35 |
23.5 |
+4.4 |
+16 ft |
| 13 |
4′ 11 |
+1′ 02 |
14.3 |
-4.8 |
-10 ft |
| end |
2′ 59 |
-0′ 09 |
20.1 |
+1.0 |
-13 ft |
| Versus average of 19.1 mph |
|
|
|
Around 4 hours after the ride, I decided to do the crossfit main site WOD:
Scaled but completed 5 rounds in 43:54:
400 yds
30 decline situps
15 – 225 lb deadlift
Tags: CrossFit, Cycling, WOD
Posted in Crossfit Style, Fitness, General Training | Comments (0)
With a slowly dawning realization that my idea of human potential has been moderately narrow, I am proud to say I’ve survived the two days of crossfit certification training!
Learning and refining the olympic lifts (push-press, push-jerk, overhead squat, deadlift…) awesome.
Unexpected bonus was learning to do the muscle up. Wow. Didn’t know what it was before, and the instructors were able to teach me in 15 minutes… Kudos to Pat Barber for clear, concise communication
This guy gives us all sub-5’9 folks something push for 
Tags: CrossFit
Posted in General Training | Comments (0)
Steady state ride – no hammering, just let the ride flow. Pay attention to breathing, find the groove.
Activity
| Route: |
– |
Elev. Avg: |
0 ft |
| Location: |
Campbell, CA, |
Elev. Gain: |
+0 ft |
| Date: |
01/16/09 |
Up/Downhill: |
[+0/-0] |
| Time: |
09:02 AM |
Difficulty: |
0 / 5.0 |
|
| Weather: |
Sunny |
|
45 F temp; 62% humidity |
|
45 F heat index; winds SE 3 mph |
Performance
| Distance: |
13.42 miles |
Goal: |
50:00 duration
|
| Time: |
0:40:52 |
| Speed: |
19.7 mph |
Attained: |
81% |
| Pace: |
3′ 03 /mi |
|
|
| Calories: |
610 |
|
|
Notes
Did NOT intend for this to be a fast ride. But wow. Nice. I didn’t feel like I was hammering, just a steady cruise. Fun ride.
Elevation (ft)
Speed (mph)
Splits
| Mile |
Pace (min/mile) |
Speed (mph) |
Elevation
Gain |
| actual |
+/- avg |
actual |
+/- avg |
| 1 |
3′ 48 |
+0′ 45 |
15.8 |
-3.9 |
– ft |
| 2 |
3′ 35 |
+0′ 32 |
16.7 |
-3.0 |
– ft |
| 3 |
2′ 59 |
-0′ 03 |
20.0 |
+0.3 |
– ft |
| 4 |
3′ 32 |
+0′ 29 |
16.9 |
-2.8 |
– ft |
| 5 |
2′ 28 |
-0′ 34 |
24.2 |
+4.5 |
– ft |
| 6 |
3′ 25 |
+0′ 22 |
17.5 |
-2.2 |
– ft |
| 7 |
3′ 48 |
+0′ 45 |
15.8 |
-3.9 |
– ft |
| 8 |
2′ 30 |
-0′ 32 |
23.9 |
+4.2 |
– ft |
| 9 |
2′ 38 |
-0′ 24 |
22.8 |
+3.1 |
– ft |
| 10 |
2′ 45 |
-0′ 17 |
21.7 |
+2.0 |
– ft |
| 11 |
2′ 34 |
-0′ 28 |
23.2 |
+3.5 |
– ft |
| 12 |
2′ 36 |
-0′ 26 |
23.1 |
+3.4 |
– ft |
| 13 |
2′ 34 |
-0′ 28 |
23.2 |
+3.5 |
– ft |
| end |
3′ 39 |
+0′ 36 |
16.4 |
-3.3 |
– ft |
| Versus average of 19.7 mph |
|
|
|
Posted in General Training | Comments (0)
Here’s a plan: decide to bike commute to work (14 miles one way), start out slightly late to make an early morning meeting. Hammer like a maniac. Get a flat. Fix the flat. Hammer like five maniacs on a soft tire. Make it to work blasted and very awake.
Tags: Bike Commute, WOD
Posted in General Training | Comments (0)
