Archive for January, 2009

What to Expect When Training With Coach B

January 27th, 2009

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.

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WOD – Cycle 08:12 am

January 20th, 2009
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
I pushed it today.
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

 

Posted from bimactive.com

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

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CrossFit Level 1 Certified

January 19th, 2009

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 :)

Pat Barber

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WOD – Bike Commute 14 miles

January 16th, 2009
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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 from bimactive.com

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WOD – Bike Commute to Work, Start out late for meeting

January 15th, 2009

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.

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