CrossFit WOD: "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This was a tough work out. A total of 126 snatches and 126 pull ups is A LOT!

I had to modify once again. I did all my snatches with a 25lb dumbbell instead of 40lb.

Considering I can't even do 21 regular pull ups, 126 "L" pull ups is way impossible. An "L" pull up is just what it sounds like: A pull up done with your body in the shape of an "L" Meaning your legs are extended straight out in front of you, which really works the stabilizer muscles in the core and makes the pull ups a hell of a lot harder.

I just did regular assisted pull ups.

Pull ups:

21 reps (70 lb assisted)
21 reps (70 lb assisted)
21 reps (85 lb assisted)
21 reps (85 lb assisted)
21 reps (85 lb assisted)
21 reps (100 lb assisted)

Time: 23:23

My forearms were toast after this one. I almost met "Mr. Pukie" during this workout. "Mr. Pukie" visits many CrossFitters when they can't keep there stomach contents down any longer during a hard workout. I threw up a little my my mouth after I finish the workout, but I was able to keep it down :)

Video of a Single arm Dumbbell Snatch
Video of an L Pull up.

CrossFit WOD
Row 5k or Run 5k

I was excited to see this WOD when I looked on the website yesterday. It was the first time I could complete the WOD without modifying it. I decided to do the row instead of the run because it is much more of a total body workout and I want to give my running muscles a break. I'm still having some issues with my lower left leg. I had never used the Concept 2 rower before, but it's pretty simple and straight forward. My back, quads and arms were pretty tight from yesterday's workout "Badger." But it felt ok after a few minutes on the rower.

Total Time: 22:46

CrossFit WOD: "Badger"
3 Rounds of:
30 Cleans (95lbs), 30 pull ups, 800 meter run.

This workout was a real beast.

Round 1:
30 cleans (65lbs)
30 pull ups (20, 75lb assisted 10, 85lb assisted)
800meters (3:54)

Round 2:
30 cleans (55lbs)
30 pull ups (10, 75lb assisted 10, 85lb assisted 10, 95lb assisted)
800meters (3:55)

Round 3:
30 cleans (55lbs)
30 pull ups (10, 95lb assisted 10, 105lb assisted 10, 115 assisted)
800meters (3:44)

Total time: 29:13

What's a Clean? Click here

CrossFit WOD: "Fran"
95lb Thrusters, Pull ups
three sets: 21,15,9

This was my first CF workout. I couldn't even come close to the recommended weights so I had to modify it

first set (21 Reps): 65lb Thrusters, pull ups (6 unassisted/ 10, 55lb assisted/ 5, 75 lb assisted
Second Set (15 Reps): 45lb Thrusters, Pull ups (10, 75lb assisted/ 5, 85lb assisted)
Third Set (9 Reps): 55lb Thrusters, Pull ups (9, 85lb assisted)

Time: 11:17

It's humbling to find out just how weak you really are, but you have to start somewhere, right?

Whats a Thruster, you ask? Click Here

I'm feeling pretty good from my running this weekend. The only problem is a very sore left Achilles. I think I am going to try my first CrossFit WOD (Workout of the Day) tomorrow (depending on what it is.) It might be a little while before I actually go for a run outside again. After the weather this weekend mother nature and I aren't on speaking terms. Mother Nature is a bitch.

Festivus FA 50k Race Report

I got to the starting line about 5 minutes before the start and had to throw on all my gear in a hurry. At that point I realized I didn't have my waist belt so the only food I had for 31 miles were 4 Little Debbie snack cakes I could stuff in my jacket pocket, with no aid stations on the course this was less than ideal. I also realized I didn't have any water to put in my water bottle, so I would have to wait 10 miles (where there was a water stash) to get some water.

This race based of "Festivus" The holiday celebration made famous by the television show "Seinfeld." A very low key event made even more low key by the fact that the weather was bad and hardly anyone wanted to run in it. The RD said he was originally expecting 30+ people but there were somewhere around 11 that showed up. This race is and out and back on the Olantangy bike path in Columbus. 31 miles of pavement isn't my favorite running surface but it would have to do on this cold December day.

The first half of the race I was feeling pretty good. I was following the two guys that organized the event (I can't remember there names) So I wouldn't get lost. We were running just under a 10 minute pace. By the time I got to the halfway point my legs were toasted and with the wind picking up and chilling me to the bone, any motivation to maintain this 5:10 finish through the second half of the race was gone. I was worried at this point because there was no one around me and there were many turns on the bike path that I knew I wouldn't remember. Most of the times there were signs at the turning points but not always.

As soon as I turned around for the second half and lost the two guys I was following things started to deteriorate quickly. The wind was really howling and I was running straight into it. At this point I didn't even want to keep going, but when your running an out and back, once you get all the way out there there's nothing else to do but go back. Especially in an FA with no course support. So I spent the next 3 hours and 45 minutes slowly working my way 15.5 miles back to the finish line.

After taking a couple wrong turns someone that knew the course caught up to me. I decided he was my only chance of finishing without getting ridiculously lost so I kept him in my sights the rest of the race. I was running a bit faster than he was but I would take walk breaks to let him catch up and pass me so he could show me the way. My legs were tired but I think a lot of my struggles had to do with my bad mood from the cold windy snowy wet weather. My hands and face were frozen. My main motivation to maintain a steady pace was the Chipotle burrito I promised myself once I finish. Chipotle is a very strong motivational tool, I use it often.
After what seemed like an eternity I finished in 6:24, then immediately got in my car and cranked the heat up on high and munched on anything I could find. I even tried a new recipe, peanut buter and Gu sandwich, it was pretty good. This race sure was an adventure. As Kramer would say "It's a Festivus miracle"

URINEO FA Race Report

URINEO is a 50 miler put on by the great people of the NEO Trail Club. It takes place in Mill Creek State park in Youngstown, Ohio. This was my second time running at Mill Creek and it's a really beautiful place to be. The course was an 8.33 mile loop which was run in alternating directions each time. Although this was a 50 miler, only 2 runners actually finish the whole 50. I think most, including myself stopped after four loops, 33 miles. I was a bit worried about coming back to Mill Creek after my last experience here with countless navigational blunders leading to a 8+ hour 50k. I know this being a FA run with no course markings wouldn't making the route finding any easier. Luckily I had someone to run with that knew the course for the first three miles and with the assistance of Opod we were able to find our way on the fourth loop.

There were somewhere between 10-14 runners for the race. We started in the cold and dark at 7am. The first loop everyone stayed pretty close together. I was doing my best to pay attention to all the turns so I wouldn't gett lost if I was eventually by myself. No one was in a big hurry, we were all just enjoying the day on the trails. The conditions where pretty good. The trails were leaf covered and a little wet but there was no snow...yet.

On the second loop I spent most of it with Dan K. and Jeff M. The time really flew by running with these guys as we chatted about "Into the Wild" Among other topics. Coming into the race I didn't really know how I would feel. It has been a month or two since I have been on my feet for 7+ hours and I have been doing very low mileage training lately with my increased cross training so I didn't know how my legs would respond. Early on they felt really strong.

On the third loop my legs started to tighten a little but I was still feeling good. While running with Dan we were talking about how as you get into the later miles of an ultra your able to detect every little incline in the terrain, I coined a new term by calling this the "Human Level"

By the fourth loop it was very apparent that there wasn't going to be time to do the whole 50 miles before dark. I didn't know the course well enough to run it in the dark so I decided I would only do four or five loops. I was leaning towards doing five (42 miles) but I though even then it might get dark by the time I finish. As I was trying to decide what to do the bottom dropped out of the sky and it began to snow. ok, that decides it, 33 miles it is. I finished up in 8:04 which is pretty slow, but it was a FA and I had originally planned to do 50m so I was pacing myself.

It was a fun day out on the trail. I look forward to seeing everyone out there again in the near future.