Crossfit 081221

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I did Cindy, when this last came up on 080515 I did Mary(8 rounds + 5 HSPU/10 Pistol/ 3 Pull-up). The last time I did Cindy(that I could find notes on) was on 080128 (23 rounds plus 3 pullups - 13 rounds in first 10 min). This time I did 20 rounds plus 5 pullups, 10 pushups and 5 squats - 12 rounds + 5 pullups in first 10 min. My overall endurance as been dropping rapidly the past 4-6 weeks due to illness and healing from a broken toe. My hope is that once I can start running again in about 2 weeks I can get my endurance back up. The last few weeks have been very frustrating.

Misc. Workout

Only had a few minutes to workout.

Bench Press
10X135
8X165
6X175
2X185
1X200

10 Pull ups between sets of bench.
Rowed 2k in 7:35.

Still waiting for my toe to finish healing. Very anxious to start running again and to get back to X-Fit full time.

Crossfit 081211

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 1pull-up/1Dip with 40lbs belt)
135 pound Hang power cleans, 10 reps (subbed 115 due to broken toe)

Time 11:37(3:51/3:58/3:47)

Compare to 080125: 19:37 - Note: subbed 4 pull-ups/dips for muscle ups on this date.

I feel I could handle the weight as rx'ed once my toe heals. It is amazing how much you use your toes for balance. The last month of sporadic working out, broken toe, and being sick the past week has really sapped my endurance, even more than my strength. I am looking forward to running once I heal up (Currently about New Years).

Post WOD I did 100 situps(2X50), 2X20 med. ball push-ups, 2X6 Preacher curls 85lbs.

Sick

Well, in addition to my broken toe I am now sick with a chest cold. Hopefully by Monday I will be back to normal. I am looking forward to getting back to a good schedule with working out.

Misc Workout

Well a combination of my broken toe and craziness at work have kept my workouts down lately. I did manage to get in a quick workout today

in about 10 min:

3 rounds of
BW Bench Press (10/8/8)
10 Pull-ups
25 Sit-ups
25 Back Extensions.

I did an extra set of 10 pull ups as part of my warm up.

Crossfit 081203

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:32

Compare to 080915 5:52

A new PR, I reduced my rest time when I had to break up the sets. I think that is why the time came down

Crossfit 081129 & 081201

081201

Shoulder Press 1-1-1-1-1-1-1 reps

95/105/125/130/135/140(f)/140(f)

(Previous XFit Total 135)

081129

Deadlift 3-3-3-3-3 reps

225/245/255/265/275

I did misc. ab work between sets during the rest time. I rested about 2 and a half minutes between each set. I really felt like I could have done a 140 on the shoulder press but it didn't happen today. I felt like the deadlift progression was great. Overall I was pleased with today's workout.

Training setback

Well, I have had a set back in my training- I broke a toe. It happened on 11/22 and I was hoping it was just a dislocation but after x-rays (which I will post later) it is in fact a full on break. I will be healing for the next 3-4 weeks so no running and this will affect my cardio work-outs. I guess I will be doing alot of upper body work this month.

Updated: I added a copy of the X-Ray, I think it is pretty obvious which one is broken. No running until after the new year.

Crossfit 081125

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP 9/7/7/6/5
PU 14/11/13/9/11

The pull ups went up but the bench press went down. I did use 165lbs as my body weight this time versus 160, but I don't think that is the issue. I think the bigger issue was just fatigue. After the WOD I rowed 2000 meters and did some ab work.

Compare to 081106

Body Weight Bench Mark:
164 lbs, 10.8% body fat. This is my highest % bodyfat in the past year. If it stays this high when I check it in two weeks it will be time to up the cardio

Crossfit 081113

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

19:45 Sub'ed BW+25% pull-up/dip in place of muscle ups

Compare to 080526: I forgot post a time on 080526

Started with and attempt at setting a new benchmark on a 500m row - I didn't(1:38). That affected my squats but not by much.

Crossfit 081119

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

10 rounds
11/11/8/10/6/9/6/7/5/8 (82 total pull-ups)

Compare to 080924: 9 rounds + 400 meters (69 total pull-ups)

Finished with 10 pistols, 25 sit-ups, 20 push-ups with 15lb arm rows. The treadmill was at 11pmh for the 400 meter intervals.

Crossfit 081118

Push jerk 1-1-1-1-1-1-1 reps

135/145/150/155/160/165/165

Did core work in-between sets, finished with push-ups with arm row(15lbs). Ran 1 mile starting at 10 mph and increasing the speed .1 each minute. I complain a lot about bad workouts or ones I feel aren't up to snuff; however, this one was a great workout. The fact that I was able to clean my own body weight was psychologically a big deal for me, and then to push jerk it was icing on the cake.

Crossfit 081117

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:02

Compare to: 080821 8:54

Lost some time between the first and second rounds due to a user error on the treadmill. Warmed up with 3 sets of BW Bench Press (8x8x6). Cooled down with 5x5 Deadlifts 225/225/225/235/245. Also practice L-sits and push-up variations with medicine ball and arm rows.

Sunday Run

Ran a little over 4.5 miles at a 7:22 pace. It felt great to run outside in the cold weather. I rolled my ankle at about the 1 mile marker but was able to finish.

Crossfit 081111

Fight Gone Bad!:

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

32/29/33/24/20 = 138
29/28/33/25/17 = 132
2o/26/30/22/17 = 115

Total: 385

Did slightly better than last attempt at this on 080907. My endurance has really been suffering lately, I need to start putting in more time running. Also, my thrusters were in poor form the last round. I need to make sure I am getting the full ROM on the squat portion.

Crossfit 081103

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

16:39
5:19/5:30/5:50

Compare to 080911 : 15:50

Attempted Crossfit 081107 and got through 2 of the 4 rounds in 5:05. Compare to 080927 4 rounds in 9:57

Finished with 10 pull-ups and 20 medicine ball push-ups.

Today was one of those days where I just felt beat. I think the last month of sporadic workouts has caught up with me. I need to get back to doing some longer cardio work, maybe start running5-8 miles on the weekend.

Body Weight Bench Mark:
161.5 lbs, 9.9% body fat.

My goal for my weight is 165lbs/7% bodyfat

Crossfit 081106

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

BP - 11/9/8/9/9
PU - 13/13/11/10/9

Compare to 080309:
BP 10/8/7/7/7
PU 12/7/10/8/8

Both areas went up which was a nice surprise. Rested for 2 min between rounds I ran 1.25 miles in 8:31 and did some minor core work.

Crossfit 081105

Complete as many rounds in 20 minutes as you can of:
10 Pull-ups
65 pound Thruster, 10 reps

14 Rounds plus 9 pull-ups. I alternated grip on each round of pull-ups

Compare to 080620

Finished with a 2k row in 7:56, damper @ 6

Crossfit 081102

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

14 Minutes + 10

Compare to 080703 - 15 +15

I was raking leaves today in the yard ad I fit this one in as I did it. Not surprised I didn't get in as many as last time.

Crossfit 081029

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 125/130/135(f)/135(f)/135 (did an extra rep of 130 at the end)
PP = 140/145(F on 3)/140/140/145
PJ = 145(F on 4)/135/135/135/135(F on 3)

Compare to 080701

Minimal gains in my shoulder strength since last time, which is depressing. I am not sure if my last two WOD affected this workout or not. I felt good going into it but when it came to do the work, my strength just wasn't there. I did misc. ab work during the sets. Finished with 20 push-ups with arm rows and 10 deep dips.

Crossfit C

Rounds of 21-15-9

BW Bench Press (160)
Pull-Ups
Sumo Deadlift High Pull 95lbs

12:37

My left knee is still bothering me so I tried to focus on a workout that minimized my legs. I name this one after my oldest child. Afterwards I did various ab work.

Crossfit A

3 rounds for time of:

5 1/2BW Preacher curls(not a xfit exercise but one I enjoy)
10 55lb dumbbell swings
15 45lb Overhead Squats
20 GHD situps
25 Back Extensions

3:33/3:55/3:30 - 10:58

Compare to 080918

I have pulled muscle/ sore tendon in the back of my left knee. Not sure where I tweaked it - I am thinking it was at my son's soccer game on Saturday. I tried ot do a workout that was let on the legs.

Weekend Run

Well I got out and enjoyed a nice run in the fall. Yesterday afternoon - shortly after the Steelers' 4:15 kick-off I got out for a quick 4.5 mile run near my house. I averaged a 7:23 pace which wasn't bad. It was great to run some hills after weeks on the treadmill. The bad part is that running outside makes the treadmill seem that much worse.

Crossfit 081023

Run 5k

Time: 18:44

Compare to: 080919

Better than last time but still not back to a 18:36. I kept it at .5% incline for the first half. The first mile and a half felt strong but then I started to feel the fatigue in my chest, not my legs. The pace wasn't leaving me uncomfortably out of breath but I could feel my diaphragm cramping. I was at 10mph for the first 2.6 miles then had to drop the pace. I think that I need to get some long runs in to get my aerobic capacity back up.

Finished with some preacher curls:
10 @ 50# + bar
8 @ 70# + bar
6 @ 75# + bar
4 @ 80# + bar

20 Push-Ups w/ 10# Arm row

Crossfit 081022

Ten Rounds of:
12 Burpees
12 Pull-ups

18:38

59/1:32/1:39/1:50/1:45/2:10/2:04/2:13/2:07/2:20

Compare to 18:35

I was really sucking wind at the end of this. Hopefully will be better next time.

Crossfit 081020

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rounds + 5 Thrusters.

First round was continuous, subsequent rounds had 5-20 secs of rest between exercises. I took the rest between sets to keep the individual sets un-broken. Was glad I stayed with the rx'ed weight versus scaling it. Finished with a one mile run @ 1% incline and 8.0 mph.

Body Weight Bench Mark:
162.5 lbs, 9.3% body fat.

My goal for my weight is 165lbs/7% bodyfat

Crossfit 081016

For time:

BW Bench Press
Weighted pull-ups - 25% BW
70lb (2 pood) Dumbbell swing

Rounds of
10/9/8/7/6/5/4/3/2/1

21:57

Compare to 080624

I subbed the WOD from crossfit.com with this one. Was able to complete the bench press in fewer sets broken sets. I am hoping the next time I do this I will be able to do all of the BP sets unbroken. The pull-ups were done in sets of 1-2, I would say they were getting close to jumping pull-ups towards the end. I increased the weight of the DB swings this time just to make that portion a little more difficult.

I think this workout will eventually be done sub 20:00 min.

Crossfit 081014

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

14:17 as rx'ed

I was very please to do this as rx'ed. I thought going into it I might have to scale the weight. I think I am finally at the point where I can routinely handle 135lbs on the WODs. I have been struggling lately mentally with workouts and body weight, and this workout definitely gave me a boost. I finished with a quick run of 10 min @ .5% incline and 8.0 mph on the treadmill.

Crossfit 081012

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

16:11
(1:47/2:14/2:18/2:18/2:31/2:36/2:27)

Compare to : 19:30 on 080617

Finished with a 2.16 mile run at 1% incline and 7:30 mile pace. Also did some ab work. I have decided that on days I finish early enough or are short WOD I am going to start working on my cardio again. Lets see how long I stay motivated while running on the treadmill

Crossfit 081009

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

19:51 (3:40/3:54/4:16/4:02/3:59)

Warmed up with Benchmark 500m row, damper @ 5.5 = 134.8(.5 better than last time) held just at 135 pace for most of the 500m with some time just below 1:35. My goal for this benchmark is still 130.0

The dumbbell split cleans were tough. When I was warming up I thought "these shouldn't be too bad". I was wrong. Shoulders and arms were beat after this one.

Crossfit 080930

Back Squat 5-5-5-5-5 reps

245/245/245/215/215

Compare to 080805

Ab work between sets, finished with 3x10 preacher curls(60/70/75)

12 min on the bike

I muddled through today's workout. I felt very fatigued. Not sure if it is a culmination of the last 3 day's work outs or not enough to eat. Either way I wasn't feeling it today.

Crossfit 081004

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

21:26 (Time 33:26 - 12:00 min rest)
Rounds of 4:16/4:16/4:08/4:09/4:35

Compare to 080325 28:23

I am not sure how to compare this to last time. I don't remember if my previous time was with or with out rest included. This time I logged it in better detail so that next time I can compare easier

Crossfit 081005 & 081006

081005

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Subbed 115 for the weight, 18:38 (2:42/3:46/4:05/4:13/3:52)

Compare to 080702 17:56 (105lbs)

081006

Weighted pull-ups 1-1-1-1-1-1-1 reps

60/70/80(f)/72.5/72.5/72.5

Compare to 080831

I debated whether to keep the weight low and improve time or to up the weight to get closer to the rx'ed 135. I decided that I wanted to up the weight and it was the worth the 40 seconds I lost. Still feeling yesterday's 15k in my legs.

Body Weight Bench Mark:
160.5 lbs, 9.7% body fat.

My goal for my weight is 165lbs/7% bodyfat

2008 Delaware Distance Classic

I ran the Delaware Distance Classic (15k) this weekend and did OK. I finished in 109:20 which is 7:28/mile split. This was a minute faster than last year which was good. I am also pleased because I haven't run more than 4 miles since this race last year but still managed my second best time(PR 105:36) for this race. I will post a link once the results are online.

The weather was nice and cool in the morning but approached 70 towards the end of the race, still a lot better than last year's 80. I was pushed the whole race by another runner which helped my time. At mile 3 I he passed me and looked to be about my age or at least in my age group. I mentally told myself that he was "third place" and I needed to stay with him to place. He and I then went back and forth the whole race I would catch and pass him at the water stops then he would slowly pull back. Finally at the last water stop he ran right through versus walking like previous water stops. I stayed with him until mile 7.5 where I pulled even and then pulled away. I was able to stay away for the rest of the race and beat him by 30 seconds. We chatted after the race and I thanked him for pushing me and we both said that the competition pushed us. Unfortunately, he was not "third place" and I finished 8th in my age group. The top 3 in my age group were all under 1 hour. What is funny is that last year I ran a minute slower and placed 2nd.

Crossfit 081002 & 080927

081002
"With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

5 rounds + 2

080927
"Four rounds for time of:
Run 400 meters
50 Squats"

9:57

Compare to 11:46 on 080714

Finished with 10 min of abs and push-ups. This was one of those work-outs where I debated doing with the rx'ed weight and doing fewer rounds or going with a slightly lighter weight for more rounds. I settled on rx'ed and making up another WOD. I had hoped to get to 6 and I felt good through 5 rounds. Surprisingly the limiting factor wasn't locking out overhead, but rather the clean.

Crossfit 0801001

"Nate"

Subbed 1 BW+40lbs dip/1 BW+40lbs pull-ups for MU
4 HSPU
8 70lbs dumbbell swings

10 rounds + 1 BW+40lbs dip/1 BW+40lbs pull-ups

Compare to 080317

Subbed 4 dips/4pull-ups for MU
4 HSPU
8 60lbs dumbbell swings, I am going to up it 65lb
10 rounds + 4 dips/4 pullups, 2 HSUP

I felt really good at the start of this, then after round 4 I really struggled with the HSPU. Need to get back to working on the shoulders. My workout motivation has been lacking lately. I am hoping to get back in the right mindset over the next couple of weeks. I need to think of a good goal.

Crossfit 080914

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4/4/4/4/5

Today was "Rest day" on the Crossfit site so I went back and did a WOD I missed. I was nervous about the power cleans but they turned out to be fine. I think I could get this up to straight 5's now that I have done it. Each round I had more time left after the 4th set until the last one where I just squeezed in #5. I attempted a max effort 500m row but after completing the WOD I didn't have the needed power to sustain good numbers.

Did a health screening today at work and was pleased that everything was normal(cholesterol, glucose, %BF, blood pressure, etc.)

Crossfit 080924

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

9 rounds + 400 meters pull-up reps:
10/9/9/8/7/7/7/6/6

Followed by:

L-sit practice 3x5sec
Ab work
3x6 BW+25%(40lb) dips
5x1 45lb front squat
5x1 45lb OHS

Today's workout felt really good. I could definitely move to 10 full rounds, 11 might be really hard to reach.

Crossfit 080919 & 080923

Crossfit 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

"With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Updated: I have added the split times for the rounds.

3:14/3:06/3:02/2:15/1:48/0:54 Total: 14:19


Crossfit 080919

Run 5k incline @ .5% : 19:59

This was after doing another WOD but I still don't think I would have broken 19:00 today even if I was fresh. I do think I could have maintained this pace for a while longer. Two WOD in one day is always tough but I was glad to get in a good run.

Compare to 080810: 18:35

Crossfit 080920

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed 35lb dumbbell swing)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball(subbed 40lb thrusters)
50 Burpees
50 Double unders

Time: 26:18

Compare to 080304: 31:43

Obviously I am please to have dropped 5 min off my previous time. The three exercises I need to work on the most are Burpees, Knees to Elbows, and Double Unders. Burpess alone took me 5 min to complete. I was trying to average 2 min per exercise and was only a min behind that pace until the thrusters then it all came crashing down. Very tired and really struggled through the Burpees. I guess on the bright side there is still room to bring my time down.

Body Weight Bench Mark:
159.5 lbs, 9.3% body fat.
Not sure what to make of the last benchmark on my weight, I think it was an anomaly since this week is more in line with my typical readings in the past. Still want to reach 165 and 7% body fat.

Crossfit A

3 rounds for time of:

5 1/2BW Preacher curls(not a xfit exercise but one I enjoy)
10 55lb dumbbell swings
15 45lb Overhead Squats
20 GHD situps
25 Back Extensions

3:26/3:49/4:12 - 11:27

I made up a WOD today because my back is still tight from the FGB two days ago. The thought of doing 30 clean and jerks for time made it even tighter. This one is named for one of my kids since I already named one for my wife. Back was sore at the end, glad tomorrow is a rest day. I finished the workout with 10min of spinning on a bike.

Crossfit 080910

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

BP(160) 6/5/5/6/8 - 30
PU 10/10/10/9/11 - 50
Squat(165) 22/18/17/17/18 - 92

My body weight - 160.

After the last two days my body was worn down. I had to do the squats on a Smith machine as I don't have access to a squat rack. Not ideal but work with what you have. I did the pull-ups on three different bars which added to the variation in reps. Lastly I did the first three rounds of bench press without a spotter, after using a spotter the last two rounds I realized I could have done more.

Crossfit 080907

Fight Gone Bad!:

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Held even with my last attempt at this on 080625. Yesterday's Fran and 4 miles put a hurting on my legs.

35/30/35/21/21 = 142
30/24/30/17/17 = 118
24/21/30/18/17 = 110

Total: 370

Crossfit 080915

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:52

Compare to 080724 5:59

Finished with 4 mile run in 30:00.

The weight felt heavy so I was surprised I PR'ed. I am debating when do I move to a heavier weight: when I break 5 min or when I am doing straight sets. Right now I typically breaking the sets of thrusters in to with a 15-20 sec break between sets. May be a question for the Crossfit boards.

Crossfit 080911

Choose a "Hero" WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

New PR: 15:50 (5:11/5:26/5:13)

Compare to 15:52 old PR on 080418

Inching closer to my goal of 15:00 on this WOD. I feel my biggest opportunity to improve my time is sit-ups. I am running under a 5:30/mile pace so I don't think that my run is going to go down much more. This was a frustrating day because I lost 16 sec. on the second round due to a problem on the treadmill. I guess that means the next time I do this WOD I should be under 5:40, no excuses!

A few links from this years race

Here are a some links from this year's race courtesy of Google Alerts I received over the last few days:

Catching Up…
By cashmerejm
Adirondack Canoe Classic!! Mike and I feel ready for the big race this weekend. It’s going to be one of the most amazing experiences of my life. Anticipating the torture. Found a nice map breakdown of our lakes and portages today. ...
the life and art of justin michau - http://cashmerejm.wordpress.com

Can You Say 3rd?
By cashmerejm
I’m back from what may have been the most amazing trip of my life. We had the best pit crew hands down. I’ll try to give a summary of each day without boring you. Day 0 - we ...
the life and art of justin michau - http://cashmerejm.wordpress.com

26th annual Adirondack Canoe Classic starts Friday - Adirondack ...
Sep 2, 2008 ... 5 for the 26th annual Adirondack Canoe Classic. The 90-Miler starts in Old Forge Pond and ends on Lake Flower in Saranac Lake Sunday ...

Well it's that time of year again. This weekend will be the fourth ...
By Remiman(Remiman)
This weekend will be the fourth time my friend Leigh and I will participate in the Adirondack Canoe Classic. Each fall for the past 26 years, on the weekend following Labor day "The 90-Miler" takes place. ...
under the microscope - http://pciyrtpy.blogspot.com/

2008 Adirondack Canoe Classic "The Ninety Miler"
By nobody@flickr.com (penn_kayaker)
Here is a photo of Susan and I in my Old Town Penobscot 16 as we paddled out of Browns Tract on the 2008 Adirondack Canoe Classic “The Ninety Miler”. It was hot, it rained, the wind blew, waves picked up and we scaled mountain trails, ...
Uploads from penn_kayaker - http://www.flickr.com/photos/pennkayaker/

Paddlers persevere through 90-mile Canoe Classic
SARANAC LAKE - Sixteen-year-old JD Marona stood in the crowd alongside Lake Flower Sunday, holding an award named after former paddler Richard "Dick" Reynolds. "Last year, my dad suggested doing the race, and I thought it would be a ...
Adirondack Daily Enterprise - http://www.adirondackdailyenterprise.com

Manlius father/son team finish the 90-mile Adirondack Canoe ...
Sep 8, 2008 ... The father and son team of Matthew and Derek Napierala completed the three-day, 90-mile Adirondack Canoe Classic this past weekend. ..

Hamilton Teams Take Two Firsts at Adirondack Canoe Classic
Hamilton College News - Clinton,NY,USA
A group of Hamilton students and staff ventured north for the Adirondack Canoe Classic on Sept. 5-7, and came away with two firsts at the annual race, ...

Adirondack Canoe Classic 2008 The 90 Miler preformed by glh & rel ...
By Remiman(Remiman)
Adirondack Canoe Classic 2008 The 90 Miler preformed by glh & rel in Jensen canoe # 40 photos by DAL the KoffeeBean not in chronological order. Leaving home, headed for Old Forge and Clark's Beach Motel ...
under the microscope - http://pciyrtpy.blogspot.com/

2008 Adirondack Canoe Classic - a set on Flickr
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Post 3 on the 90 - Day One Part 1: Start to Brown's Track

Getting Ready

Well the first day of the Adirondack Canoe Classic started well. I got up early and rode my bike to the start, which for the record was about a mile away and all down hill. I am sure I got some strange looks heading down the road with a kayak paddle held like a lance and a spray skirt around my waist.

After I unlocked the kayak, I carried it to the start dock to try it out for the first time. At this point - about 7 AM - the whole start area was covered in boats and paddlers waiting for the paddler's meeting to begin. I negotiated my way to the docks and dropped it in the water when I heard someone yell "Jake, I thought you we going to run with that!". I turned around to see Susan who had seen me carrying her purple kayak through the crowd. She had come over to introduce herself and ask if I had any questions. She recommended that I make all of my adjustments out of the water. After taking the boat out of the water she helped me adjust the rudder foot braces and explained the rudder system. Thank goodness she did because I had planned on making all of these major adjustments while on the water and that would have been a disaster. Once everything was adjusted I put the boat back in the water and climbed in. 20 min before the paddlers meeting and I was in the boat for the first time. I started out on the water to get a feel for how the boat tracked and to see how the rudder would help. Since the Solctice is a Sea Kayak it tracked very well in the open water and the water made turning easy. After paddling for 10 min or so I saw my dad and son standing on the shore of the Old Forge beach and paddled over to see them. My son wanted to climb in the boat and once he was on my lap we paddled onto the lake. After a few minutes I returned him to dock where my dad was. He was not happy to get out of the kayak but I had make a few more adjustments before starting and he couldn't stay with me all day. While I made final adjustments to the boat and my equipment, Brian McDonald from Mac's Canoe conducted the paddlers meeting and announced the start. I was in Wave 5 and it would be about 30 minutes before I started. The Adirondack Canoe Classic goes off in waves starting with the "Open" class in Wave 1 and finishing with the "Unlimited Kayak" class in Wave 10. This way the slower boats have extra time to finish the day and to make the time cut-offs.

The Start

At about 8:30 I was lined up with the other kayaks and C-1s and after Brian completed the start-line check to verify all of the paddlers were there he started us. Immediately a pack of 6 kayakers were out in front and quickly distancing themselves from the rest of the wave. At that point I knew I wasn't going to be in the top three but I had figured that would be the case before I even got in the water. I started the race with the rudder out of the water and after the first 5 min I reconsidered and dropped it in the water. It took me the first 30 mins of the race to feel comfortable in the boat as I made small adjustments to my seat, paddle, and rudder.

The Race

I was pleased to start catching boats from the first wave by Second Lake and I was able to hold off getting caught by other waves until the channel between Third and Fourth Lake. The first boat to catch me was a mother/son team in the C-2 Stock Mixed class, as they went through the channel she was saying 'Good Morning' to all of the spectators like she was out for fun day on the lake.

By the middle of Fourth Lake I was really looking forward to the first portage and the chance to stop paddling. I am glad Fifth lake is not much more than a pond since the first portage is at the end of Fifth Lake. The first portage went well, I carried the boat out to the road before putting on the wheels. I learned a lesson right way though - secure the rudder as soon as the portage starts! After getting the rudder secured and the wheels on I took off running, trying to make up time. I didn't realize that towing a 17+ foot boat behind you would make steering so hard. I had to learn to take corners really wide. My dad and son were waiting for me at the end of the portage and I got a fresh Camelback full of Gatorade and I was off on Sixth Lake. The break from paddling was good but not long enough. Portage #2 of the day was coming up between Seventh and Eighth Lakes and this would be my chance to make up a lot of time. This portage is long and flat through a campground so with the wheels and my ability to run I was able to make up a lot of time. In fact I passed two kayaks in my class shortly after the beginning of the portage. I ran the entire portage before putting in at Eighth Lake. This would be a short trip in the water before the Brown's Track carry.


I will post the rest of the day's race info in my next post

Crossfit Misc

Front Squat 5x5 115/135/145/135/135
Push Press 5x5 115/100/100/100/100

Run 1 mile in 6:58

The limiting factor for the Front Squat was that I had to clean the weight from the floor and I wasn't able to go above 145. I did the reps slow and made sure I focused on my form. The other factor is that my hands are still torn up from the 90-miler. I think I will be able to go to 150 the next time I do this work out. I am hoping in a day or two my hands and forearm are healed enough to get back to the normal WOD.

Post 2 on the 90 - Thursday Semptember 4th

I quick couple of items leading up to the start of the Adirondack Canoe Classic. I have already written about how I ended up in a kayak instead of a canoe so I won't go into that again. Since I am doing the race solo my dad offered to come and be my pit crew for the race. Through a series of incidents we ended up leaving late on Thursday and when he came to pick me up, my 3 year-old son wanted to come. After briefly talking it over we decided to take him too. It would be added work for my dad but he would bring some fun as well. My older two kids would be jealous but they had school so it wasn't an option for them.

After checking in Thursday night and changing my race class to touring kayak, we unloaded the kayak. I practiced both carrying it overhead and running with it on wheels. At the time both seemed like an equal amount of effort but as I found out during the race I would need both options. We also put on my race number - 181 - and then locked the kayak by the starting docks. I wouldn't be able to test it out until the next morning.

We stayed at the Old Forge Campgrounds in my dad's pop-up camper. Since we were late getting in to camp we kept things simple and only set up what we needed to sleep. We did prep my supplies for the next day which included two Camelbacks of Gatorade and several granola bars. We also decided I would bike to the race in the morning (about a mile) so I could leave while by dad did breakfast and broke camp. It was early to bed for a long day on Friday.

Crossfit 080831 - Recovery workout

I had planned on doing the "Linda" workout from 080906 but the my right fore-arm is still heavily strained from paddling this weekend. I was fine for the bench and dead-lift portions but the clean really strained my wrist. Given that I felt the healthy thing to do was the work out from 080831:

Weighted pull-ups 1-1-1-1-1-1-1 reps (70/70/70/70/72.5/75(f)/70)

That might not make sense with a wrist injury but I think the clean was irritating my rest because of the sudden motion.

In between sets I did max bench - 1 rep sets until failure and misc ab work the 5 bench sets were: 180/185/190/195/205(f). I think 205 is within reach if I started at 195. We will see the next time I try.

Body Weight Bench Mark:
162.0 lbs, 7.4% body fat.

I think this is affected by the fact that I was fully hydrated on a light workout versus typically being slightly dehydrated on a typical workout. We will see out it compares in 2 weeks.

Post 1 on the 90 - How I ended up in a Kayak

Two months ago when I started paddling to get ready for the Adirondack Canoe Classic I was in a We-non-ah Jensen C-2. My dad and I have always done the race as partners and we were planning to do it again this year. After practicing for 6 weeks my dad pulled a muscle and/or ligaments in his back and try as he might, he wasn't healing fast enough for the race.

One week before the race we were planning on pulling out when during a conversation we considered what other options I had. I rejected completing the race with another partner. This is a race for my dad and I, and it will stay that way until one of my kids wants to try it with me. I was open to entering a different race class though. We had briefly discussed a C-1 but it requires a few more technical strokes and I didn't have time to learn them. That left the possibility of trying a touring kayak. I haven't kayaked since I was a teenager(a good 15+ years ago) but I felt that was the best option for me to try the race solo.

My dad then called Theresa, a paddler we both know from the Pennsylvania Association of Canoeing & Kayaking (PACK), looking for a kayak. She mentioned taking her place in a C-4 (Thanks for the offer Theresa) but that didn't pan out. Through a variety of connections we ended up borrowing a Current Designs Solstice from a local paddler my dad had met named Susan. Susan was very generous and loaned me not only her boat but a spray skirt, paddle, portage wheels, and pump. We had a boat but I wouldn't get the chance to try it out until the morning of September 5th, about an hour before race time.

Update

A lot has happened since my last post. Yes I completed the 90-miler but in a Touring Kayak instead of a C-2. I stopped the Burpee challenge at 50, to many days to make up with the 90-miler. I will post details on the race and the events leading up to it later. Till then you can find the results of the 90-miler here.

Back again

Another morning on the water. My dad is feeling better so we are optimistic that we will be able to do the race. 60 min of water time.

Also completed 47(17/10/10/10) burpees for the burpess challenge.

Change in plans

I have been avoiding putting it down but it looks like I may be missing this year's 90 miler. This puts my previous post in 'that doesn't make sense' category. My dad and training partner is injured (back problems over the last week) and might not be ready to paddle next week. This leaves me with the option of doing it solo which I don't mind but I need to find a C-1 or K-1 really soon. Hopefully it will all work out and I will still be able to race.

On the Water Again

I can't think of any other way to title practices on the river, so I am sticking with the basics. My dad and I were back on the Christiana this morning for an hour. Average practice. Did 46 burpees when we were done.

Crossfit 080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

23:21
30 Handstand push-ups (5:34) sets of 6-4
40 Pull-ups (3:03)
50 55lb Dumb-bell swings (3:15)
60 GHD Sit-ups (3:59)
70 Burpees (7:31)


Finished with 19 more burpees to catch me up on the burpee challenge.

As the times show the Handstand push ups (down to the top of my head) and the burpees were the hardest to complete. Very tired at the end, the last few workouts have really zapped me. Fortunately tomorrow is only canoeing.

Crossfit 080825

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

29:55
1 mile run - 5:57
20 rounds of cindy (5 pull/10 push/15 squat)
1 mile run - 6:56

Compare to 080502:

33:52
1 mile run - 6:00
20 rounds of cindy
1 mile run - 6:55

I was shocked that I was able to drop 4 minutes off of my time but I guess the last 3 months of Crossfit has helped with that. The push-ups slowed me down some. Next time I want to work on my squats, I feel like I should be going a little deeper than I am. I attempted to do my 44 burpess afterwards but I only got in 4 before my arms said 'wait till later'.

Crossfit 080821 & 080823

Crossfit 080821

Helen:

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:41 (2:48/3:04/2:49)

Compare to 9:02 on 080729

Crossfit 080823

Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

17:28 (7:00/5:16/5:12)

Finished with 43 burpees

Helen was done all out and I think I might be able to get it to 8:30 but can't imagine much lower. The only place to make up time is to shave a few more secs off the run/transitions and to get the 2nd and 3rd round of pull-ups unbroken(right now done in 2 sets). So maybe 8:15 if I can do all of those things.

The second WOD was paced and I did the runs at a very manageable 7 min/mile pace. The times went down for the second and third sets because I had to break the shoulder press into more sets to get them done. If this was done fresh I think I could easily shave 2 - 2:30 min off the time.

The burpees were tough with the WODs but got through them just the same

Body Weight Bench Mark:
160.0 lbs, 8.5% body fat.

My goal for my weight is 165lbs/8% bodyfat

Still around

I haven't completely dropped off the workout scene but the last 4-5 days have been sporadic. I have been keeping up with my burpees(up to 43 today) for the burpee challenge but other than that and lots of walking around NYC I haven't done much else. I hope to make up the Crossfit workouts of Helen and Murph today.

Crossfit 080818 & 080119

080818

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pull:6/6/6/6/6/6/6/6 - 48
push:15/15/15/15/15/12/12/12 - 111
sit:15/15/14/13/11/11/11/11 - 101
squat:20/20/20/20/20/20/20/21 -161

Total = 421
Tabata Total = 49


Compare to 080105:

pull:6/6/6/6/4/4/4/6 - 42
push:15/15/15/12/12/12/12/12 - 105
sit:15/15/14/15/14/14/13/13 - 113
squat:19/19/19/19/18/18/18/19 -149

Total = 409
Tabata Total = 47

080819

Deadlift 1x1x1x1x1x1x1

Only completed 5 sets of 1
225/245/265/275/275

Finished today with 38(13/13/12) burpees for the burpee challenge.

The Tabata beat me up pretty bad. Shortly after I finished I felt completely empty of energy, hence the lighter than max deadlifts. The burpees were particularly brutal and it was a fight to get them done. Hopefully my energy level will pick back up tomorrow. As far as the tabata goes I was please with everything but the sit-ups. I haven't been focusing as much on my abs lately but it looks like I will need to start again. I don't think a total of 450 is that far out of reach.

On the Christiana Again

Another early morning practice. It reminds me of my college days rowing on the Susquehanna river near Bucknell. We did our typical route this morning although the current was quite a bit stronger than on Thursday. Last week the water was dead and we spent as much time going up river as coming down, but this morning we spent about 2/3 going up and 1/3 coming down. We are going to try and practice again tomorrow AM to get more distance in before the race - only 16 days left! I probably won't post the course today because it hasn't changed much.

After practice I did 37 burpees for the burpee challenge, 20 pull-ups, and worked on BW bench press.

This past weekend

Well between canoing and other tasks my Crossfit workouts have been suffering over the last week or so. I hope to get back into them once the canoe race is over. In the meantime I have been keeping up with the burpee challenge - up to 37 today. I also knocked out about 70 pull-ups on Saturday.

Morning Practice on the Water

Today was another practice on the Christiana. We got out early and were on the water at 6:00 AM and got in a good 80 min practice including our run. Despite dealing with the wash of two power boats going by without slowing down, it was an un-eventful morning. The water was calm with limited current, I think we caught it between tides. I will post the course later today.

32(20/12) burpees done for the Burpee Challenge.

My shoulder is starting to feel better so I am hoping that by Monday I can start lifting again, till then I am avoiding work-outs that put too much strain on my shoulders and focusing on legs.

Update: Here is today's course, 6.6 miles on the water and .5 miles on land.

Crossfit 080803

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run
800 meter run

Done on a treadmill: 14:39 runs were at 10.3mph, backwards at 5.1

Compare to 080609: 14:57

Completed 31 (16/15) burpees for the Burpee Challenge. Also practiced overhead and front squats with just a bar, and some light ab work.

Preacher Curls 10@60#, 10@70#, 10@80#, 2@90#.

Today was tough because my left shoulder has been bothering me. I tried to avoid and WOD with a lot of shoulder strain, hence the reason I went back to 080803 to when I missed 'Grif'. Happened to notice that Griff is actually only 800/400/800/400 but since I did the extra 800 the first time I figured I would stick with it.

Crossfit 080810

5k:

On a treadmill @ .5% incline: 18:35. I started at a 10.1 but after 2.25 miles I couldn't hold the pace so I dropped to a 9.6 and slowly came back up. After I crossed 5k I dropped the pace and ran till 4 miles and finished in 26:01.

I couldn't maintain that pace outside but still a nice benchmark on the treadmill.

Compare to 080623 18:36

After the run I did 30 Burpees for the burpee challenge 2:22 seconds 15/5/5/5.
Before the run I did a few benchmarks for the fitness standards link to the left, including 30 push-ups, dip with 1/3 BW(60lbs), pull-up with 1/3 BW(60lbs), high pull with 1/2 BW(80lbs).

For the fitness standards I think I am going to create a webpage or Google Doc to track them all .

Crossfit 080811

For time:
10 GHD Sit-ups
10 Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

24:51 (7:53/9:06/7:53)

Pull-ups slow me down. Hard to do that many dead hang pull-ups and I just can't seem to get kipping down. Finished with 29(12/9/8) burpees which were brutal after all of those thrusters.

Weight Bench Mark:
158.5 lbs, 9.4% body fat.

Between vacation and a light 10 days of workouts my body fat crept up. Hope to get it back down by next time.

Water Practice

We were back on the water today down at the Christiana River in Wilmington, DE. Today was a shorter day on the water but we got in some good miles against the current and wind. We were lucky the weather held for us. It stormed before and after our paddle but cleared up during our practice. The only weather we dealt with was the wind.

Burpee Challenge Update

About all I have been doing the last few days is keeping up with the Burpee Challenge. I am up to 28 today. I should be heading back on the water this afternoon if the weather holds and hopefully back to a normal work out routine next week. The burpees are getting tougher. I am trying to keep it to two sets until I reach 40, then I might need to start 3 sets.

Crossfit 080801 and 080805

080801:

30 Muscle-ups for time, subbed with 30 pull ups and 30 dips with 40lb(25% BW) belt

6:48

080805:

Back Squat 5-5-5-5-5 reps

245/245/245/255/245(dropped weight to work on form.)

Compare to 080605: 235/235/245/245/255(4)

Finished with 25 Burpees

Triathlon Done!

Well I did it. I finished one of the Lake Placid Mini Triathlons on Monday and here are the results:

0:10:27(swim) 0:43:00(bike) 0:22:24(run) 1:15:51(total)

Second to last in my age group but still a finisher. Here is my commentary broken down by discipline and the overall is at the end.

Swim:

I knew going into this that the swim would be my weakest link and I was right. As we were standing knee deep in Mirror Lake waiting for the start I saw two bouys in the water. One was yellow and further away and the other was bright orange and about 50 yards closer so I asked a woman next to me which one we were to swim around. I was secretly hoping it would be the closer one but when the woman replied it was the yellow one I wasn't surprised. I stayed in the very back of the pack while waiting for the start since I had no intention of getting caught up in the swirling mess in the front. Once the leaders were about 20 feet out I started in at my own pace. I quickly discovered that since I hadn't practiced swimming I should stick with a stroke that wouldn't kill me - the side stroke. Not very fast but it got the job done. I was able to pass a few people out on the water and I also got passed by a 12 or 13 year old just be for the finish.

Bike:

I was looking forward to the bike since I had been practicing a little over the past two weeks. I had borrowed my dad's bike since it was lighter than mine and it had a speedometer. As I started the bike leg I felt good but it felt difficult getting into a rhythm to hold my speed above 18mph which was my goal. About 2 miles in I was able to find a good rhythm and kept the pace where I wanted. Here I made up a little ground on others but was also passed by a few guys. One guy on a mountain bike passed me and I decided I wasn't going to let him get to far ahead. I was able to stay with him and later pass him in the run. The bike course was fairly flat considering it was in Lake Placid. There were two hills to contend with but I felt I was able to handle them well.

Run:

This is the segment I was most looking forward to since I run quite a bit and was prepared for it. The first mile to half mile was tough on the legs as I worked out he lactic acid from the bike but I felt really strong the rest of the run. I passed a lot of people on the road and at this point no one else passed me. In fact I am pretty sure that I caught everyone who passed me on the bike.

Overall:

Overall I really enjoyed it and I came very close to my goal of 1:15:00. If I had done a little better on the swim and bike I think I would have come close to my big goal of 1:10:00. One thing I didn't take into account when guessing at my times was to include the transitions. I don't know exactly how much time I spent on each transition but it was probably about 1:30 on the first one and 1:00 on the second one. I would definitely like to try a few more mini-triathlons and maybe at some point try a half-Ironman. Beside overall preparation I would definitely like to train to improve my swimming stroke.

Random Activity

Today was lots of random activity. We are in Lake Placid for vacation and we took the kids up Cascade Mt. We didn't make it to the summit but the kids did great and we made it about 2/3 of the way up before the rain really started to come down. My three year-old did fantastic walking almost the whole thing and my older two did a great job as well.

Two important notes are my 19 and 20 burpees for the burpee challenge. I did the set of 20 un-broken in 1:03. I keep thinking I won't make unbroken the next day but I have been able to keep squeezing out that last one for now.

Random Workout

Practice OHS 5X3 95/100/100/105/110

18 burpees for the Burpee Challenge

6.0 miles(18:30 min ) on the bike, 1.55 miles(10 min) run.

On the water again

We were back on the water today for 90 minutes(not including our portage practice). I might try and map it out later to see how far we went. Given our typical pace of 6 miles/hour I would say about 9 miles. However there was a good current on the river today so it might have been less. It feels good to be on the water for long stretches versus last year when we were stuck doing 1 mile laps on the Brandywine River.

UPDATE:Turns out the course was only 7.9 miles on the water and about .4 miles running.

Here is the route:

Crossfit 080729

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

9:02 Compare to 11:02 on 080327

I could have been below 9 but on my last round I messed up the treadmill settings and lost about 10-15 seconds. Oh well, it will make it a little easier to drop my PR next time.

16 burpees for the burpee challenge when I was done. Then 4.5 miles on the bike in 15:05. If I can maintain that pace I should be able to finish the 12 miles of the sprint triathlon in about 40 min. The pace was good but I felt I could have gone a lot longer.

Crossfit 080728

Crossfit Total

Back Squat - On Smith Machine since that was the only rack I had available.
5x3x1x1x1 (165/215/265/285/295)

Shoulder Press - Weight was cleaned from floor.
5x3x1x1x1 (75/105/125/135(f)/135)

DeadLift
5x3x1x1x1 (185/225/275/295/305)

Crossfit Total: 295/135/305 = 735 Compare to: 080619 = 700

I feel good that my numbers went up in the squat and dead lift. The squat was definitely close to failing and so was the DL. I am disappointed in the shoulder press. Lately I have felt like my shoulder strength was improving but it doesn't show in these numbers. I also knocked out my 15 burpees due today for the burpee challenge, although I didn't log them here I am up to date from the weekend.

I finished the work out with 4 miles on the bike in 13:20 and 1.32 miles running on the treadmill in 8 min.

Weight Bench Mark:
158.5 lbs, 8.0% body fat.

We are in!

Just checked Mac's Canoe website and we are in the race, now it is only a question of training.

Crossfit 080724

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:59 - Compare to 7:41 on 080510

Followed by 11 burpees for the burpee challenge then
4 miles on the bike(16:32) and a 1 mile run(7:00)

Finally on the water

Well, the application for the 90-miler is in and we got on the water for the first time today. My dad and I paddled for about 50 mins on the Christiana River in Wilmington, DE. We had hoped to be out on the water longer but were chased off by a Thunderstorm. If we practice like we plan to we should be able to put about 15 hours of practice in on the water plus a few miles of practice portages.

Considering this was the first time on the water this year we both felt good about the practice and optimistic about the future.

Crossfit 080722

Push Jerk 3x3x3x3x3

115/125/135/145/150(failed on third)

Practiced L-Sits using a Captains chair between sets. Maxed at 25 secs (getting close to the 30 sec benchmark).

Completed 10 Burpees for the Burpee challenge in 30 sec.

Did 2 miles on the bike followed by 1/2 mile run. For the run I ran at 10mph and increased the incline by .5% each .10 of a mile.

Getting ready for a Tri

My family and I are heading to the Adirondacks in two weeks, specifically Lake Placid, and we found out that there is a Mini Triathlon Series. The series is run by High Peaks Cyclery and consists of a 400 yard swim in Lake Mirror, a twelve mile bike ride, and a three mile run. I figure, I am in good shape so I should give it a ago. Well today I did a training ride and short follow up run to see what the transition would be like. While I am still planning on completing the Triathlon on 8/3 I am less excited about it.

I did 13 miles of a hilly course on the bike followed immediately by a short half mile run. I did the first 12 miles on the bike in 45 min, which was slower than was hoping for. I think I can shave a minute or two off the time because of how often I had to stop for traffic and restart my momentum.

Going from the bike to the run was tough because my legs felt like cement. The good news was that at the end of the half mile run my legs started to feel better as the latic acid moved out of my quads. I was able to maintain a 7:00 pace which will probably drop to a 7:15 on a longer run.

I am very glad I did a test ride because it has been awhile since I have been on the bike and I needed the reminder of what it would feel like.

Crossfit 080721

Row 2k

7:05.3 Damper@5.5

I am please with this, the last 2k I did 3-6 months ago was a 7:30 something. In college I was sub 6:50 while on the crew team and I hope to get there again. I was on pace for the first 1000 meters with about 24-25 strokes permin but couldn't hold for the last 1000 even with an increased to 27 strokes per min. Need to work on the latic acid threshold.

Did some ab work and 15 burpees for the burpees challenge(7 for yesterday and 8 for today)

Attempting a Triathlon

Carrie and I are thinking of entering a mini triathlon while we are on vacation in Lake Placid in two weeks. 400 yard swim, 12 mile bike, and 3 mile run. It should be fun, I just need to get out on the bike next Saturday to stretch my legs and see what 12 miles feels like.

Crossfit 080719

1x1x1x1x1x1x1

Only did 5 sets of one. Did them with my daughter on my back ~55lbs. It felt m.ore difficult the the wight higher up than when I use a belt with the weight hanging below me. I also started the Burpee challenge on the Crossfit boards. Basically doing one more Burpee(squat thrust) each day for 100 days. It is easy now but should get interesting when it gets above 50. For more info see the link to the left

Crossfit 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 dips
95 pound Push-press, 9 reps

7 rounds plus 15 push-ups and 8 dips

Warmed up with 10 chin-ups and 20 back-extensions

Finished with 21 55lb Dumbbell swings, 50 crunches, 10 burpees

Crossfit 080716

Deadlift 5-5-5-5-5 reps

205/225/235/240/245

I realized I could have started a lot higher, next time need to start at 245.

Ran 4 miles in 25:56 at .5% incline. I had hoped to make up the 10k that was on 080710 but I ran out of time and motivation today so 4 miles was all I got in.

I also tried to do a 30 sec L-sit at the end of my work out but could only hold it for 20 sec. I guess I need to keep working towards that benchmark.

Crossfit 080713

For Time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

19:38 Lots of sets of 3 on the HSPU. I was please that on the first set I knocked off 7 in a row. After yesterday and today my shoulders are very tired, hopefully tomorrow will be a legs day or I may need to make up the 10k to give my arms a break.

Warmed up with Benchmark 500m row, damper @ 5.5 = 135.3(.3 better than last time) held just below 135 pace for most of the 500m but I couldn't hold pace over the last 20 sec or so. My goal for this benchmark is still 130.0

Cooled down with some ab work and bench press practice.

Crossfit 080702 & 080714

080702:
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Subbed 105 for the 135: 17:56(2:41/3:13/3:31/4:15/4:16)

080714:
Four rounds for time of:
Run 400 meters
50 Squats

11:46

I hated having to sub the weight but while warming up I tried 115 and I knew that 135 would be too much. The second WOD would be better if I just did that one but I am please with sub 12 min.

Weight Bench Mark:
158.5 lbs, 8.2% body fat.

Crossfit 080708

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

4 rounds of 25
15:40(3:11/3:43/4:00/4:46)

Compare to 080424:
24:50 - (12:26/4:29/3:32/4:22) done in order

and

Compare to 071211:
19:22 4 rounds of 25

I need to pick either "4 rounds of 25" or "done in order" and just keep doing it that way. I feel that I could shave another minute off of today's time if I did it at the gym versus at home. My transitions at home are a lot slower.

Ocean City Run III

Snuck out for a quick work-out this morning. Half mile run to the local track, followed by 10 pull-ups. Today's workout was 4X800 meters with about 2 min rest between runs.

2:54/2:57/3:03/3:02

Then 10 chin-ups and 10 pull-ups with a half mile run home.

Ocean City Run II

My dad and sister came to visit us at the shore so Carrie and I got to run together today on the boards. Same 4.5 miles as Monday this time in 44:22.

Ocean City Run I

I am on vacation in Ocean City, NJ so most of this week's workouts will be running. I am hoping to find a playground where I can do some pull-ups. Today I ran about 4.5 miles in 32:45, or about 7:15 pace. I did a quick set of 25 push-ups before starting, I also did A LOT of digging in the sand with my kids and road about 4 miles to and from the library I am posting this at.

Run with Carrie

Another nice run with Carrie.

3.1 miles in 33:30

Crossfit 080703

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

15 min plus 15. (Accidentally did 10 for the 9th minute)

Compare to 080113:

"14 min plus 11
1-8 un-broken, 9-14 broken in sets"

I hope to eventually break 20 min. I got a little kipping in, but couldn't maintain a rhythm. I know I have done this once or twice on since 080113 but can't find my scores. I know I have never broken 15 min though.

Crossfit 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP = 120/125/130/130(f -mental)/130 - will start at 130 next time
PP = 135/140/140/140/145 - will start at 140 next time
PJ = 135/140(4, f on 5)/135 (4, f on 5 - mental)/135 (3, f on 4)/125(dropped weight to work on form) - will start at 130 next time.

Compare to 080503:
115/155/120/120/125f
125/125/125/125/130f
135/135f(4)/130f(4)/130/125

Benchmark 500m row, damper @ 5.5 = 135.6 held just below 135 pace for most of the 500m but I couldn't hold pace over the last 20 sec or so. My goal for this benchmark is 130.0

---

Now that I have blogged all of the numbers for this workout I figured I would mention how it felt. I have been disappointed lately by my shoulder strength and I finally feel like it is improving. I realized after doing the push press that I wasn't positive on my form for the push jerk so I dropped the weight. Thank god I did because my shoulders where spent, even with 90-120 seconds rest between sets I struggled with the weight. I am getting closer to my goal of 160(BW) shoulder press. Maybe in 3-6 months I will be there. I did various ab work between sets.

Crossfit 080627

Making up last Friday's WOD.

3 rounds for time of:
Run 800 meters
55lb Dumbbell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups (Chin-up grip)

This workout kicked my butt. I haven't been that wiped out in along time. I only had 25 min and I thought I should be able to finish without a problem - WRONG. I finished 2 rounds + 800meter + 21 DB Swings and 12 Thrusters. in 24:08. If I had the time my guess is this would have ended in the 29 min range. I definitely want to try this again, as bad as it was it was a great mix of exercises.

Splits:
Round 1: 7:24 (800 m/10.1 mph, 21 swings unbroken, 3X7 thrusters, 3X7 pull-ups)
Round 2: 9:23 (800 m/10 mph, 21 swings unbroken, 3X7 thrusters, 5-5-6-5 pull-ups)
Round 1: 7:22 (800 m/8.5 mph, 15-6 swings,2X6 thrusters)

Rest Day Run

Today is supposed to be a rest day but I had to take my car to be service and I ran home.

~1.5 miles 9:01.

That is 4 seconds slower than last time. Mildly disappointing but at the end of a hard week I can live with it.

Crossfit Carrie

I made this one up so I am going to name it after my wife.

For time:

BW Bench Press
Weighted pull-ups - 25% BW
55lb (1 pood) Dumbbell swing

Rounds of
10/9/8/7/6/5/4/3/2/1

Can't say that I pushed it on the time. I had lots of sets of 2 and 3 reps on the bench and pull-ups. I almost stopped after the round of 9 but forced myself to finish all ten rounds.

Time : 25:43

Crossfit 080625

Fight Gone Bad!:

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps) - Subbed 4olb thrusters.
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Well this was a bit of a surprise. I (mainly my quads) am still recovering from yesterdays workout. I was hoping to maintain my previous score but I was able to dramatically improve it.

32/27/35/20/21 = 135
26/27/31/21/16 = 121
24/21/30/22/16 = 113

Total: 369

Compare to 080329:
30/25/25/20/14 = 114
25/20/25/18/15 = 103
25/20/25/17/14 = 101

Total 318

Crossfit 080620

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

13 rounds plus 10 thrusters and 5 pull-ups. On each round I alternated my grip for the pull-ups.

Compare to 080430: 12 rounds plus 8 thrusters.

This one had me beat. I did do some ab work and VERY light (45lbs) overhead squats after this WOD.

Crossfit 080621 & 080623

5k:

On a treadmill @ 10mph and .5% incline: 18:36
I couldn't maintain that pace outside but still a nice benchmark on the treadmill.

25 Subbed Muscle-Ups:

For me this is 25 rounds of 1 pull-up, 1 dip with 25% body wieght (40lb weight belt, 200lbs total), in 6:35. I had hoped to do all 50 but ran out time. I have started doing one weighted pull-up and one weighted dip per muscle-up instead of the typical 4pull-ups/4dips per muscle-up.

Weight Bench Mark:
158.0 lbs, 8.4% body fat.

Run with Carrie

Today was a nice 3.5 miles with my wife. Always nice to run with my partner.

35:16

90-Miler Application has Arrived!!

Well the application for this year's race has arrived and the count down has begun. I guess my dad and and I need to get on the river soon if we are going to be ready this year. Last year we started training about the same time (2 months before race day).

Crossfit 080619

Crossfit Total

This was my first Crossfit Total even though I have been doing Crossfit for the past 9 months or so. I always avoided it because it fell on my rest day, or I was making up missed work outs from previous days. Also I was nervous my total would be embarrassingly low. Well I forced myself todo it this time and here are the results:

Back Squat - On Smith Machine since that was the only rack I had available.
5x3x1x1x1 (145/195/245/265/275)

Shoulder Press - Weight was cleaned from floor.
5x3x1x1x1 (65/95/115/125/135)

DeadLift
5x3x1x1x1 (185/225/255/275/290)

Crossfit Total: 275/135/290 = 700

I am happy with the results since I at least hit 700. I really want to see it get to 320/160/320 which would be 2xBW/BW/2xBW.

At the end I ran 2 miles on the treadmill starting at 8.6 and upping the speed .1 every quarter mile. Finished in 13:25

Crossfit 080616

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

14:56

I really need to work on my DUs. It is amazing how a workout can look simple but kills you in the end. After some rest I did the following:

Front Squats 1x1x1x1x1 (115/135/145/155/165). Weight was cleaned from the floor, so the rep of 165 was also the first time I cleaned more than my weight. I was please about that. I think if I had to do more than single reps I would have stayed at 145 for the front squat.

In between sets of the squats I did preacher curls 7x7x5x5 (70/80/90/90)

Crossfit 080617

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

19:30
(2:08/2:33/3:05/3:07/3:00/2:57/2:40)

Was glad to be under 20:00 min but I need to work on my shoulder strength. I had to break up the reps of the shoulder press.

Did some ab work after this WOD.

Crossfit 080613

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

New PR: 15:52 (5:16/5:19/5:16)

Compare to 16:25 old PR on 080418 and a 16:33 on 080516.

Finished with 1x1x1x1x1 OHS (45/65/85/95/95)

Getting closer to my goal of 15:00 on this WOD

Crossfit 060812

Warmed up with a 1/4 mile jog

7 rounds of
10 Pistols (alternating each leg)
15 pull-ups
24 dips(sub for 12 ring dips)


21:36 total
2:29/2:58/3:21/3:04/3:23/3:23/2:55

I realized after the fact that I was supposed to do the dips then the pull-ups.

Crossfit 080609 and 080611

"Griff"

800 meter run
400 meter backwards run
800 meter run
400 meter backwards run
800 meter run

Done on a treadmill: 14:57 runs were at 10.2mph, backwards at 5

Dead lift 3x3x3x3x3
185/205/225/235/235

Crossfit Saturday 080607

5 rounds for time of:

135 Squat Cleans - 7 reps
15 Handstand PU

15:31

I did the squat cleans as rx'ed but had to change up the HSPU to:

12/8/5/15 decline push-ups/15 decline push-ups

Crossfit Sunday 080608

Ten Rounds of:
12 Burpees
12 Pull-ups

18:35

1:15/1:35/1:40/1:51/1:59/1:59/2:05/2:01/2:01/2:05

All burpees unbroken, pull-ups broken into smaller sets.

Post WOD:

2 rounds of:

2 HSPU/5 pistols each leg/5 body rows

5 Mile Run

Ran 5 miles to day in 41:16. Slower than my usual pace, most likely something to do with the insanely hot temp of 90 degrees and humidity.

Here is the course.

Crossfit Thursday 080605

Back Squat 5-5-5-5-5 reps

Warm Up:
500 Meter Row 138.5 seconds, damper on 6

235/235/245/245/255(4)
Between sets did 5 X BW Bench press

Cool Down:
2X
25 Back Ext./10 Rope Pull-ups

Weight 159

Starting out

My plan is for this blog to be a journal of my training and preparation for the Adirondack Canoe Classic. Most of the posts will be training posts listing my Crossfit work outs and practice on the water with my dad. I hope to also occasionally post entries about previous 90 milers I have finished and how I feel about this one coming up. As a quick note on back ground I have completed 6 previous 90 milers. Three when I was a kid and three as an adult and all of them with my father as my partner.