Day 103

Workout:
1. Surf Session
2. 7 rnds for time:
3 x 185# front squat
7 x L-pullups

Results:
1.  Cold...very, very cold.
2. 6m48s

Notes:
The WOD went pretty well.  Best time posted online was 6:30ish, so I'm pleased.  Granted my L-pullups are pretty weak and a good many of them were probably did not meet game standards.  Still, it was fast, likely because Rebecca was timing me.  Starting my Death Race Simulator tonight!

Day 102

Workout:
1. "DT"
5 rnds for time:
12 x 155# Deadlift
9 x 155# Hang Clean
6 x 155# Push Press

2. Tabata Row

Results:
1. 12m12s
2. Avg. 101m per round

Notes:
"DT" was a little slower than it should have been.  I blame it on the fact that I didn't have bumper plates. The tabata was good though, in the past I've averaged low 90s, so this is an improvement.

Day 101

Workout:
4 rnds for time:
20m walking lunge
10 x ~36' box jump
20 x Pushups
20m walking lunge
30 Situps

Results:
14m52s

Day 100

Day 100!  Rest Day.

Day 99

Travel/Rest Day

Day 98

Workout:
"Randy"
75 x 75# Snatch

Results:
4m52s

Notes:
Did this workout at CFNYC and was pretty happy with the results.  Last time I did this it took over 7 minutes so sub 5 ain't bad.

Day 97

Workout:
1. "Nate"
20 min AMRAP
2 x Muscle Ups
4 x Hand Stand Pushups
8 x 70# KB swing

3 hr rest

2. 5 rnds
60 sec to complete 30 KB swings then 60 sec rest

Notes:
1. 8 rnds + 1 Muscle Up
2.  45 lbs

Notes:
Tried the second workout with the prescribed #70.  The minute timer went off and I had only completed 24, even though they were unbroken so I had to move it down to 45...boo.

Day 96

Rest Day

Day 95

Workout:
1.  20 min AMRAP
10 x 95# Thruster
10 x Pullups

2.  5x3 Front Squats

Results:
1. 10 rnds
2. 225/235/245/255/265

Notes:
Intensity was low.  I feel a rest day coming.

Day 94

Workout:
1. 15 min Tire PT warmup
2. 10x100m intervals w/ 15 sec rest
3. 5 rnds: 10 situps/10 leg levers/10 4 count flutter kicks

3 hr rest

4. 3 games of racetball
5.  For time:
50-30-20
18" box jumps
85# Push press
6.  Squats: 8x225, 8x245, 6x275, 6x275

Results:
#5 = 8m20s

Day 93

Workout:
1.  1000m row, 50 wallballs, 50 Doubleunders
2.  Find 1RM for Shoulder Press
3.  15x85%, 10 15' rope climbs, row 2k

3 hr. rest

4. "Sevens"
7 rnds for time:
7 x Handstand Pushups
7 x 135# Thruster
7 x Knees to Elbows
7 x 245# Deadlifts
7 x Burpees
7 x 70# Dumbell swing
7 x Pullups

Results:
1. N/A
2. 185#
3. N/A
4. 47m29s

Notes:
It was still a lot slower than I'd like, but I have to be happy about the fact that this is more than a 10 minute PR over my last attempt at "Sevens" last spring.  Everything was unbroken except for HSPUs, but after round 4 I had to start taking more time than I would have liked between exercises.  Sub 40 next time.

Day 92

Workout:
1. 3 rnds for time:
10 x Weighted Pullups 45#
15 x GHD Situps
15 x GHD Back Extensions

2. Max Unanchored Situps in 2 minutes

Results:
1. 9m50s
2. 54

Notes:
I'm pleased with this.

Day 91

Workout:
1x5 Shoulder Press
3x5 Push Press
5x5 Push Jerk

Results:
185# Shoulder Press
210# Push Press
200# Push Jerk

Notes:
My Jerk is pretty sloppy so I kept the weight low and worked on technique.

Day 90

Rest Day

Day 89

Workout:
7 rnds for time:
10 Pullups
5 Pushpress 95#
5 Overhead Squats 95#
10 24" Box Jumps

Results:
14m24s

Notes:
Ugh...I think tomorrow will be a recovery day.

Day 88

Workout:
"Whitten" modified
5 rnds for time:
22 Dumbell swings 70#
22 Box Jumps 24"
One lap around the indoor track (~200m total)
22 Burpees
22 Wallballs (15# ball, 12')

Results:
44m8s

Notes:
I was expecting this to take at least an hour considering Mikko Salo's time was 30 minutes (granted he ran 500m) so I was rather pleased.  With that said, I hope this doesn't pop up on the main site again anytime soon.

Day 87

Workout:
"Lynne"
5 rnds
Max Bench Press @ Bodyweight
Max Pullups

Results:
Bench (with 215#): 14,10,10,8,7
Pullups : 17,15,14,12,10

Notes:
I did this workout at Crossfit NYC and although I wasn't so pleased with my performance, it was a blast.  The pullups were atrocious.  I know I've done more before, but I was working on my kipping technique which apparently needs some work according to the instructors at Crossfit NYC.  Also, I thought my bench would have been a strength for me after 10 years of throwing.  Turns out my days of benching 360 are long behind me.  I'm okay with that though, I'd much rather have a sub 4 Fran.

Day 86

Workout:
"Filthy Fifty"
For time:
50 Box Jumps 24"
50 Jumping Pullups
50 Kettlebell swings 35#
50 Walking Lunges
50 Knee to Elbows
50 Push Press 45#
50 Back Extensions
50 Wall Balls (15#, 12ft)
50 Burpees
50 Double Unders

Results:
32m34s

Notes:
Ugh...I was hoping this would be faster.  I really should have been sub 30.  Back extensions still destroy me and that slows down the last three exercises significantly.  Still, it was a hell of a lot better than the Sealfit version I did last week.

Day 85

Workout:
3 rnds for total reps:
Max med ball situps 60sec
Max Pushups 60sec
Max Strict Pullups 60sec
4 x 20 Fastfeet w/ 25m shuttle run

60 sec rest between rounds

Results:
Rnd 1 = 58
Rnd 2 = 60
Rnd 3 = 54

Notes:
Not a bad crossfitfootball WOD.

Day 84

Workout:
1.  5 rnds for time:
7 Deadlifts w/ 225
21 Double unders

then

10x2 squats w/ 225.  45s rest between

2.  Weighted Pullups 3x40,45,50,55,60
then DB press singles: 55, 65,75,80,90(f)
then Repeat the first workout

3.  Max Pushups (hand release style) in 2 minutes

Results:
1. 4m11s
2. 3m39s
3. 54

Notes:
I liked the workout this morning, but felt that I could have gone faster, so I did it again.  Much better.

Day 83

Rest Day

Day 82

Workout:
4 rnds for time:
225# Clean Pull
10 Strict Pullups
15 GHD Extensions
20 Double-unders

Results:
13m45s

Notes:
Last week was my attempt at following the Sealfit WODS and it went alright.  It would have gone a hell of a lot better if I had 4-5 hours a day to train, but occasionally I have to go to class.  Might be a good way to add some volume to a Saturday of training, but its not sustainable.  Anyway, this week I'm trying out Crossfitfootball.  It's strength biased which is not ideal for the Death Race, but I figured it would be fun for a week.  I call day one a success.

Day 81

Workout;
"Diane"
21-15-9 for time;
225# Deadlift
Handstand Pushups

Results:
18m57s

Notes:
Deadlifts were unbroken and took a grand total of maybe two minutes.  Still not so great at HSPUs, but getting better considering that last time I did this workout I DNFed.

Day 80

Workout:
2 mile run / 4 x 400 interval w/ 90s rest / 2 mile run

Results:
1:11 / 1:21 / 1:19 / 1:20

Notes:
I hope what they say about the tortoise and the hare is true, because I'm sure as hell not the hare.

Day 79

Workout:
1.  Chipper for time:
20 Turkish Getups w/ barbell / 50 x 35lbs 1 arm snatch / 20 x 24" 1 leg box jumps

3 hr rest

2.  3 rnds for time:
5 muscle ups / 20 Double Unders / 20 Pistols / 10 Handstand hand lifts

Results:
1. 9m34s
2. 12m36s

Notes:
Today's morning workout just wasn't satiating so I decided to do the mainsite WOD.  It went great.  I finally got my false grip down on the muscle ups and am starting to link, at least a couple.

Day 78

Rest Day

Day 77

Workout:
5 rnds for time:
10 x Snatch (95#)
10 x Thruster (95#)
10 x Burpee

Results:
20m54s

Notes:
Brutal.

Day 76

Workout:
1.  3 rnds
20 wallballs (15lbs/15ft) / 20 Pushups / 400m run

2. 10 x 200m sprint w/ 50 sec rest then 100 situps(unanchored)

3 hr rest

3. Modified Filthy Fifty:
For time
-50 box jumps (24")
-50 pullups
-50 dumbell swings (55lbs)
-50 walking lunges
-50 knees-to-elbows
-50 Push Press (95lbs)
-50 GHD extensions
-50 wallballs (15lbs/10ft)
-50 burpees
-50 Double Unders

Results:
1.N/A
2.N/A
3. 44m54s

Notes:
That filthy fifty absolutely destroyed me.  After the deadlifts my lower back was toast, especially after the GHD extensions.  The Sealfit prescription called for two rounds but I halved it due to time constraints (I'm starting to get the feeling that most special forces candidates don't go to class and study for 9 hours a day).  I'm very much looking forward to trying the filthy fifty again sometime, when I'm not fried and the weights aren't scaled up.  As much as the workout killed me, I managed to get 50 double unders unbroken at the end...I like those.

Other News:
Are you taking Vit. D supplements because your doc told you too, then read this...you are most likely not Vit. D deficient...supplementation is rarely if ever the answer to vitamin deficiencies.

Day 75

Workout:
1.  For time: 50 x Curtis P complexes (Clean, L lunge, R lung, Push Press) w/ 105 lbs

2. 100 Pushups / 200m walking lunges

3 hr rest

3.  Max Deadlift

4. 15 Deadlifts @ 365 / 100 4-count mountain climbers / Carry a 100lbs bag of rocks 800m

Results:
1. 21m54s
2. N/A
3. 435
4. N/A

Notes:
This was the first day of my week of Sealfit.  It's really different than what I'm used to.  The volume is much higher, but the intensity is lower.  Doing work without a timer is a little difficult to get used to.  Anyway, it was suppose to be 100 Curtis Ps, but I halved it due to time constraints.  The deadlift was a PR (hooray!) and an unexpected one at that.  Looking forward to day 2.

Other News:

Playing Lumberjack

"Let's cut down this one"

"Thump, thump, thump"

"Just push on it, see what happens"

"Timber!"

Day 74

Workout:
Fran
21-15-9
95# Thrusters / Pullups

Results:
4m34s

Notes:
Today was suppose to be a testing day, but Fran destroyed me.  While it was an 11 second PR, which is great, I was in no shape to go run / do Cindy after this.  Thrusters were unbroken and Pullups are getting closer to being unbroken.  I think in the future, Fran will be the last of the three workouts on my testing days.

Other News:
I've decided to change up my programing a bit and try out different crossfit modalities.  This week, Sealfit.

Day 73

Rest Day / Couldn't help myself and sawed some more chunks off the tree, split them and stacked them.  Back in the Bronx now, so there are no more trees to chop down...sad.

Day 72

Workout:
Two hours of tree work

Results:
A nice pile of firewood

Notes:
Sawed the tree into foot long pieces and then quartered them.  Didn't quite finish the entire tree, left some of it for tomorrow.

Day 71

Workout:
Chopped down a tree with an axe.

Results:
Timber!

Notes:
Will dig out the stump and quarter it tomorrow.

Day 70

Workout:
"Jackie"
For time:
1000m row
50 thrusters w/ 45lbs
30 Pullups

Results:
7m45s

Notes:
Not a bad workout.  As usual afterwards I felt it could have been faster.  The C2 rower and the thrusters/pullups were in different rooms so that ate some time.  The row took 3:25, thruster were broken into 3 sets and pullups into 4.

Other News:
Here's a really interesting article on strength training for youth...seems that I need to drag Alex along to even more crossfit sessions. Read the whole thing here.

Day 69

Rest Day


Other News:
The final Mudder pictures!

PreMudder Team Einstein

Running between kerosene soaked burning hay bails

Trying to find the best way to run with a tire

A kodak moment in the first of two dozen mud pits

Running through mud...I'm so happy in this picture.

This was not the best way to run with these

Blinding by the flames of the mudder and having a blast.

Day 68

Workout:
1.  7 rnds for time:
5 Handstand Pushups
10 185# Deadlifts
10 Chest to Bar Pullups
20 Double Unders

3 hr rest

2.  3 x 1k row w/ 2 min rest

Results:
1. 27m7s
2. 3:27 / 3:37 / 3:35

Notes:
The first workout was really slow.  It was partially due to the fact that I had to walk to another room for DUs, but the CTB pullups really slowed me down as well.  Looking forward to a bit of a rest day tomorrow so that Wednesday I'll have my usually intensity back.

Other News:
More Tough Mudder pics!

Post Mudder

Running up the "Cliffhanger"

The team doing a lap around the racetrack with some tires

Wait in line for more mud

Bored in line?  Do Burpees.

Nick had a non-muddy spot.  I fixed that.

The mystery obstacle turned out to be a field full of hanging electrified wires...awesome.

Day 67

Workout:
"Collin"
6 rnds for time:
400m run carrying a 50lbs bag of rocks
12 Push Press 115lbs
12 Box Jumps 24"
12 Sumo Dead Lifts 115lbs

Results:
32m31s

Notes:
The sumos killed me (probably because it was a higher the rx'd weight), but it was running that wore down the time.  Felt good though, for the most part.  I'm starting to string box jumps together really nicely, which is a welcome change.

Day 66

Workout:
Tri-State Tough Mudder!

Results:
Awesome

Notes:
12 miles of running through mud, swimming through frigid lakes, dodging electrified wires and picking up/doing squats with anything heavy I found along the course.  It was grand.  Thanks to all of Team Einstein who got muddy with me.

Overhead Squats, that's what teammates are for, right?

While waiting in line to crawl through some netting, Nate (my death race companion) and I had a Burpee contest

Team Einstein crossing the finish line

Team Einstein (i.e. Dirty Doctors)

This was the best "Pose" running form I could muster given the circumstances.

Heading from one mud pit to another.

Day 65

Workout:
21-15-9 for time:
225# Deadlift
Clapping Pushups
Ring Dips

Results:
11m58s

Notes:
This is a sample Sealfit workout.  I've been thinking about trying out their programing for a week as I think it might be a bit better for Death Race specific training. Anyway, this workout was great so I think after thanksgiving I'll give it a shot.  Thanks a bunch for the whole crew including Joy, John and Jason who came out at 6:30 this morning to do this workout.

Other News:
Tomorrow is the Tough Mudder!  Check out this news report about the mudder here.

Day 64

Workout:
1. 3 x 1 mile intervals

2. 7x3 Hang Power Clean

Results:
1.  7:30 / 7:15 / 7:00

2.  135 / 185 / 225 / 245 / 265 / 275(f) / 265

Notes:
The mile intervals were just to get a run in before the tough mudder and try a new pair of shoes.  Ankle still isn't 100%, so I didn't push it hard.  Cleans were fun, as always.

Day 63

Workout:
20 min AMRAP:
30 sec Wall Handstand
30 sec Squat
30 sec L-Sit
30 sec Chin over Bar

Results:
5 rnds

Notes:
L-sits were ugly.

Day 62

Workout:
1.  10x1 Hang Power Snatch

2.  20min AMRAP, 150ft. swim w/ 30 sec rest

Results:
1. 95/105/115/125/135/145/155/165/175/175

2.  15 rnds

Notes:
Overall, it was a good day of training.

Other News:
Check out the course map for this weekend's tri-state Tough Mudder race!

Day 61

Workout:

Tempo 8k row

Results:

30m30s

Day 60

Workout:
"Blake"
4 rnds for time
100 ft walking lunge with 45lbs plate held overhead
30 Box Jumps 24"
20 Wallballs (15lbs/12ft)
10 Handstand Pushups

Results:
31min

Notes:
This workout kicked my butt.  Box Jumps were the real weakness.

Other News:

Marathon Photos!

I'm in there somewhere.

I think this is around mile 13

Earlier in the race. 

Day 59

Rest Day

Day 58

Workout:
"Nancy"
5 rnds for time
400m run / 95lbs Overhead Squat

Results:
14m19s

Notes:
Overhead Squats were unbroken.  The run should have been faster.  I think my legs are stuck in Marathon pace mode.

Day 57

Workout:
1.  800 meter Time Trail swim

2. Easy 5k row

Results:
1. 18m9s
2. N/A

Notes:
Honestly, I have no idea if this was any good.  I've never swam this distance specifically and there are no references for 800m swims in a 75 foot pool.  Felt good though.

Other News:
This month's issue of Outside magazine has a great first hand account of last year's Death Race.  Read the complete article here.

Day 56

Workout:
1. 8 min AMRAP
4 HSPU / 8 2 pood KB swings / 12 GHD situps

2. 3 x 6min rowing intervals w/ 2:30 rest.  For distance.

Results:
1. 5 rnds

2. 1703m, 1711m, 1690m

Notes:
First workout was done unbroken, but clearly not fast enough as 5 rnds is not a great score.  I think it's been enough time since the marathon that I can start adding some intensity back into my workouts.  The rowing went well.  The last interval was a struggle, but not terrible.

Day 55

Workout:
1. 5x1 Overhead Squat / 5x1 Front Squat / 5x1 Squat

2.  Easy 1/2 mile swim

Results:
1. 135,145,155,175,185 / 225, 245, 265, 275, 295 / 305, 315, 325, 335, 345(f)

2. N/A

Notes:
I made a promise to myself that since it was just two days after the marathon and my ankle still isn't 100% that I wouldn't push myself to PR.  After all, how stupid would I be if I hurt myself by doing heavy squats two days after a marathon on a hurt ankle.  Anyway, my ankle is fine so I guess I did okay.  Would have been nice to get that last squat though.

Day 54

Recovery Day

Notes:  My ankle hurts a bit.  Gotta rest up for the Nov. 20th TOUGH MUDDER!

Day 52, 53

Workout:
NYC Marathon

Results:
4hr15m

Rae Report:
5:00am Wake up, throw on a couple layers and head out the door.
5:20am Meet a bunch of experienced runners in the subway station and realize that I have no idea what I'm doing.  I listen a lot and learn important things like, don't push it on the bridges and to much GU will give you diarrhea.
6:30am Arrive at the village.  It's 40 degrees and my race doesn't start until 10:10.  I'm not early or anything, basically everyone else is here to.  Of note, one of my Neurology professors, a woman using a breast pump before the race to "lighten her load" who I have a nice conversation with, and a 63 year old Swiss man who is apparently one of the oldest people in the world with Cystic Fibrosis (he had a lung transplant and now he runs marathons).
9:30am I walk over to my corral.  It's exactly like it sounds but instead of huge cattle, it's jam packed with very tiny runners.
9:35am I look for Jarrod the Subway guy.  He's nowhere to be found.
9:45am I notice that seemingly half the crowd is speaks German.  I know, it's odd.  I likely noticed it more because I'm wearing a Swiss Athletics jacket and so basically every Swiss runner introduces themselves to me in Swiss German.  This happens 5 or 6 times.
10:10am The starting gun fires and the race starts!  Unfortunately there are 10,000 people in front of me and I'm a quarter mile from the start line.
10:20am I actually start.
10:25am  I realize that this whole race is really a big party, at least initially.
10:40am  After my first two miles are really slow, as is expected I find a small Italian runner who is going the pace that I'm aiming for.  I think he weighs 130 lbs.  I decided to trail him.
11:30am All is well.
12:00pm  I still feel good, but I am becoming aware that my pace runner is managing to keep up the desired pace only by dodging around all the slower runner.  This takes a lot of energy.  I basically never run in a straight line for more than 400m.
12:20pm  I reach the half marathon point.  Not a terrible split, 1:57ish.  I feel a lot better than at the finish of my last half marathon.
12:21pm I realize that this is the farthest I've ever run before.  Cool.
12:45pm  It's getting a bit more difficult to keep up the Mr. Italian.  I keep losing him and having to speed up in order to catch up.  Still, his pace is what I want, so I keep at it.
1:00pm  Very suddenly, and incredibly absolutely, I hit a wall...crap.  My legs go from functional yet tired, to completely useless in a matter of minutes.  I don't remember all the much from this point on.  All I can remember is that there was no way I was going to stop, so even though my pace slowed significantly, I kept trudging.  This sucks.
2:15pm Finish.  Really, that last .2 miles is unnecessary.

All in all it was a great experience.  I learned a lot, such as not pacing a guy who wasts lots of energy darting between people, and that marathons are really, really long, so start really, really, slow.  It just sucks to not get sub 4, because now that means I need to do another one.

Day 51

Rest Day

Notes:
Today is my version of "carb loading" day.  Some delicious, low glycemic index, yet very non-paleo bread is in the oven right now and it smells amazing.  2 days until the marathon!

Day 50

Workout:
1 Snatch every minute on the minute for 15 minutes

Results:
135/140/145/150/155/160/165/170/175/180/185/190/195/200/205/210

Notes:
It felt pretty good so I threw one more in there at the end.  Marathon in 3 days!

Day 49

Workout:
"Barbara"
5 rnds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

w/ 3 minutes rest between rounds

Results:
40m11s

Notes:
Let's hope tomorrow's workout doesn't have any more combos of pullups, pushups and squats.  In other news, marathon in 4 days!

Day 48

Workout:
Tabata Row

Results:
1031m

Notes:
Last time I did a Tabata row I reached about 900m, so this is a nice improvement.  5 days to the Marathon!

Day 46, 47

Workout:

Testing Day!

1.  "Fran"
21-15-9
95lbs Thruster
Pull Ups

30 min rest

2. 5k run

30 min rest

3.  "Cindy"
20min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Results:
1. 4min45sec
2. 29min15sec
3. 15 rnds + 10 Push Ups

Notes:
Since today is the first of the month it's time to test myself and see how I've progressed.  I knocked my old "Fran" PR of 5:26 out of the park.  Unfortunately, it nearly killed me and when I went out to run in the 45 degree air my lungs seized up leading to a very disappointing 5k.  "Cindy" wasn't bad.  The last time I did this workout was in August and I managed 12 rounds and change, so this isn't bad.  Looking forward to doing a nice Tabata run tomorrow.  Six days to the marathon!

Day 45

Rest Day

Day 44

Workout:
1. 20 min AMRAP
10 Wallballs (15lbs)
10 unanchored situps
10 GHD back extensions

3 hr rest

2. 2 x 12m running intervals then 1x4m interval w/ 2:30 rest in between.

Results:
1.13 rnds, and 2 situps
2. .75mi/.74mi/1000m

Notes:
The first workout was probably the easiest crossfit workout I've ever done.  I think it was because the wallballs were light and the situps weren't GHD as prescribed, darn globo gym!  Anyway, I did the whole thing unbroken without any more of a rest than was necessary to move from one station to the next, and I really wasn't that gassed at the end.  Workout two was more or less as expected.  .75mi is my usual 12 min distance, although I didn't quite make it all the way back on round two.  I made up for it during the 4min run though as I think I set a new 800m PR at 3:08.  It would be nice to get under 3min one day.

Day 43

Workout:
"Angie"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Results:
21m42s

Notes:
That was awesome!  I crushed my old best of over 26 minutes.  I think part of it was that the guys who run the globo gym I train at were watching.  There's no motivation like trying to explain crossfit in between gasping breathes as you knock out a hundred Pull Ups.  Looking forward to doing a bit of running tomorrow.

Day 42

Workout:
1.  20 min AMRAP
10 Squat Snatch w/ 95lbs
10 Ring Dips
20 Knees to Elbows

3 hr rest

2.  3 rnds
3 min of max distance rowing w/ 3 min rest

Results:
1. 5 rnds
2.  unknown, 880m, 900m

Notes:
The first workout was mediocre.  Not great, but not terrible.  Workout two was interesting.  I pushed the wrong button after the first round don't know the distance, but I went out fast and hit the wall in the 3rd minute.  Second round I gamed it a bit and managed an 880, however I decided that for round three I'd just go all out.  I hit the wall hard around the end of minute 2, but it turns out I got another 20m in, so I guess I learned a good lesson.

Day 41

Workout:
20 min Time Trail swim

Results:
.54 mi

Notes:
I haven't swam much since my triathlon back in August and it shows.  Might be a good idea to slip back into the pool some more after the marathon.

Day 40

Workout:
10 rnds of:
1 Clean and Jerk
5 Pull Ups
10 Push Ups
15 Squats

Results: 
16m33s w/ 185lbs

Notes:
Needs to be faster.  Everything was unbroken, which was great, but there was just to much time between exercises.

Day 39

Workout:
21 - 15 - 9
225 Deadlift
135 Overhead Squat

Results:
12m17s

Notes:
I wish it could have been faster, but it felt like I was pushing it.  The overhead squats were what really held me back.  I might want to start working on those in my warm up.

Day 38

Workout:
1. Yoga Class

2. 7 rnds
10 x 1 pood KB swings
10 x Pull Ups

3. 20s on : 10s off C2 rower for 3k

Results:
1. Relaxing
2. 8m13s
3. 27 rnds

Notes:
Yoga was a nice way to start the day and stretch out after yesterday's run.  However, my workouts lacked intensity today.  I guess this is why CFE doesn't program in a lot of long runs.  I used one of those calorie calculators to see how much I was burning on yesterday's run and as it turns out I burned ~2146 kcals or the equivalent of 7 slices of apple pie.  I'm scheduled to have only one crossfit workout tomorrow, so I think I'll do it a bit later in the day and hopefully the 24+hrs of recovery will be enough to regain my usual level of intensity.

Other News:
There was a great little article in the NYTimes today on how the most expensive running shoes aren't necessarily the best.  Read the full thing here.
Also, the pictures from the Amica Half Marathon were finally posted.  Looks like I need to focus on my Pose Running technique a bit.

Day 37

Workout:
Run 13.1 mi

Results:
1h57m

Notes:
I tried to run this as though it was the first half of the marathon and keep to a 9 min/mi pace, which I managed to do surprisingly well without mile markers.  To be honest, if when I got back someone would have told me to go back out and run my 13.1 mile loop again I wouldn't have been to happy about it, but I think I could have done it without much of a problem.  The pace did feel a little slow though, and I want to give myself a little bit more of a buffer to achieve my goal of a sub 4 hour marathon, so I think come race day I might stick to a 8:45 pace instead.

Day 36

Workout:
5 rnds:
90 ft. Bear Crawl
90 ft. Broad Jump (3 burpees after every 5 jumps)

Results:
9m12s

Notes:
I've decided I like bear crawls.

Day 35

Workout:
 7 x 1 Heavy Clean + Thruster

Results:
135, 155, 185, 205, 225, 235(f), 225

Notes: 
I had no idea what my max thruster would be.  Turns out it's just about 225.

Day 34

Workout:
1. 10 rnds of
7 pistols / 7 CTB pullups / 7 front squats (135) / 7 HSPU

3 hr rest

2. 200m run + 400m + 600m run with 1:1 rest in between
-with a backpack with 20lbs of rocks in it
-x3

Results:
1. 9 rnds in 38:04
2. Good

Notes:
I tried to squeeze in the first workout during my lunchbreak and told myself that in order to not be late to class I would finish whatever round I was on at the hour mark.  That happened to be rnd 9.  The rate limiting factor in this workout was far and away the hand stand pushups.  I would get through everything else in about a minute thirty then spend 2 minutes on the hand stand pushups.  Those things take me forever.  The second workout didn't really have a measurable result. but it felt great.  First time I've run with a pack and it takes some getting used to, but my legs are telling me I've put in some good Death Race training today.

Day 33

Workout:
5k Time Trail

Results:
20m56s

Notes:
I suppose I was channeling some of my frustration with yesterdays results into todays workout because I crushed my previous 5k record of over 22 minutes.  Hooray for PRs!

Day 31, 32

Workout:
AMICA Half Marathon

Results:
1hr50min

Notes:
Ugh, so you know you're not a discus thrower anymore when you can't eat a bunch of cinnamon rolls that are part of the free continental breakfast at your hotel and then perform optimally.  Learned my lesson the hard way.  Still, it was a good experience and definitely has helped me prepare for the NYC marathon on Nov. 7th.

Day 30

Workout:
3 rnds
15 Hang Cleans @ 135lbs
15 Burpees

Results:
5m45s

Notes:  I did this workout at 6:30 am.  It woke me up like no cup of coffee I've ever had.

Day 29

Workout:
25 min swim

Results:
.6 miles

Notes:
Today was a nice and easy recovery day swim.  Did the MWOD and spent awhile on the foam roller.

Day 28

Workout:
1.  50 Wallballs (15lbs/12ft)
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

3 hr. rest

2. 2 x 12 min running intervals w/ 2 minutes rest

Results:
1. DNF
2. 1.75 mi on both

Notes:
Ugh!  I think I might be a bit beat down from the 60 min TT and the Tabata This.  Muscle ups are always tough for me, but I shouldn't have struggled with them as much as I did.  The running wasn't terrible with a sub 7 min/mi pace, but not my best.  I think I'll take the next couple of days a bit easier to be fresh for the half marathon on Sunday.

Day 27

Workout
7 x 1 Snatch Balance

Results:
95, 115, 135, 155, 175, 195(f), 185

Notes:
Since I've never done these before, this was a PR.  Cool.

Day 26

Workout:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Results:
Row : 9
Squat : 15
Pullup : 5
Pushup : 7
Situp : 11

Notes:
Wow, that was a lot of tabata!  I think I could have done a lot better, but I had a tendency to overestimated how much a could do.  The row went well.  Squats were just sad as I performed 17 up until the very last round when my legs just gave out and refused to move.  Pullups and Pushups were just ridiculous.  I started with 10 pullups and 12 pushups but slowly lost ground throughout the entire tabata.  Situps were consistent as I think their limiting factor was simply the time it takes to perform a  rep.  I do situps unanchored so they only go so fast.

Paleo Score:
3...I know, I've seen better days.

Day 25

Workout:
60 min Time Trail Run

Results:
8.25 mi

Notes:
7:27 avg pace isn't bad.  A few weeks ago I had a 65 min TT where my pace was above 7:40 so I guess I'm improving.  Must be the last three days of strict paleo.

Other News:
I attended Shane Hobel's Mt Scout Survival class today with a couple of other AECOM students.  Shane is a spitting image of Bear Grylls but without the thick accent and he doesn't drink his own urine.  I learned a bunch of useful skills like how to make rope out of grass, start fires, build shelters and hunt rabbits.  I hope none of this stuff actually comes up in the Death Race (or even worse, in the NYC marathon), but it's nice to know.

Paleo Score:
0 (on a roll)

Day 24

Workout:
1.  20 min AMRAP (As Many Rounds As Possible), 200m run w/ 30s rest
2. 10 min of Handstand work

Results:
1. 17 rnds
2.  Getting there

Notes:
The running workout was frustrating because of the constant starting and stopping, but I think it went pretty well.  I was lucky enough to have my roommate Joe and his girlfriend Melissa come do the workout with me.  Joe is training for the Tough Mudder on Nov. 20th and based on today's workout I think he's gonna smoke it.  I need to work on my handstand, but it's coming along.

Paleo Score:
0 :)

Day 23

Workout:
7 x 1 Front Squat
Mobility WOD

Results:
225, 265, 275, 285, 295, 305, 315(f), 315

Notes:
I couldn't end my workout on a failure, so I had to give it another go.  Felt great to get it.  I do all my squats with full range of motion with butt to calves technique.

Paleo Score:
I'm adding a new section to the daily entry.  The NYC marathon is in 30 days and I'm hoping to shed just a couple pounds before then.  I currently maintain a paleo diet, but cheat a bit more than I should so I'm hoping to tighten that up a bit.  Every day I'm going to give myself a score for how I've done paleo wise.  I get one point for every 100 calories of unpaleo food I eat per day.  The goal is to have less than 10 points per week.  Today I weighed in at 215 (not bad for being 6'4") so we'll see where I am on Nov 7th.  Today's score = 0 (of course, it's day 1)

Day 22

Workout:
1.  40 sec on 20 sec off x 5 run.

3 hr rest

2.  21 -15-9
Left arm 55 lbs DB snatch
Right arm 55 lbs DB snatch
Pullups on thick grip bar

Results:
1.  10% grade for all 5.  Speed(mph) = 10,10, 9.5, 9, 8.5
2.  7m30s

Notes:
1.  I started seeing stars about half way through and had to slow it down a bit for fear of being thrown off the treadmill.  Still, it kicked my butt.
2.  This went pretty well.  DB snatch was unbroken.  Pullups were done in two sets using a butterfly/kipping combo.

Day 21

Workout:
Easy recovery swim and Mobility WOD

Results:
Relaxation

Notes:
It was nice.  Back to the grindstone tomorrow.

Day 20

Workout:
10 x 2 Bench Press w/ 60 sec in between sets

Results:
275, 275, 275, 275, 275(f), 245, 245, 245, 245, 245

Notes:
It was nice to have a relatively easy day and let the legs recover a bit.  The workout went well considering I felt like I haven't bench pressed since my days as a discus thrower.  Decided to start trying out Kelly Starret's Mobility WOD before my workouts.  I figured a little more mobility can't hurt, and if nothing else it forces me to warm up a bit more.

Day 19

Workout:
1. For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

3 hours rest

2. 4 x 5 min running intervals w/ 3 minutes rest

Results:

1.  24m30s

2.  .75 mi on each interval

Notes:  The first workout was a beast.  My rope might have been a tad short as it is 18 feet long and there was about 4 feet of it on the floor, but I think that I made up for that by not having a squat rack to use and having to clean and press the bar every time I went to squat.  Needless to say my legs were feeling it for the intervals.  I did these on a treadmill which helped keep a constant pace, but didn't let me push the last 30 seconds as I would normally do.

Other News:

I signed up to run the NYC Marathon today as part of Team TSA (Tourette Syndrome Association)!  I'll post a link to accept donations soon.  Can't wait!

Day 18

Workout:
"Jerry"
Run 1 mile
Row 2k
Run 1 mile

Results:
22:09

Notes:
I did the run on a treadmill which made me push it a bit but it didn't feel as natural.  The transitions between the C2 and the treadmill were a bit slow, but other than that I think it went well.  Last time I did "Jerry" my time was 24:36, so hooray for PRs!

Other News:
I finally got the pictures up from my AT hike which you can find here.  I also shot a bit of video, enjoy.

The Wind

The Rain

The Fire

Day 15, 16, 17

Workout:  I decided to skip a few days of Crossfit and instead went on a little hike on the Appalachian Trail.  I started at 10 pm on Thursday night and the rest pretty much went like this. (Pictures coming soon)

10:16 pm Arrive @ Peakskill Train station, it’s raining lightly.

10:17 pm Ask a taxi driver where Water Street is, it’s still raining.

10:35 pm Realize that the taxi driver sent me in the entirely wrong direction, and it’s raining even more.

10:45 pm Actually start off in the right direction.  At this point you can just assume it’s raining.

11:00 pm Realize that most of the 5 miles to the Appalachian Trail is along a two lane freeway with no shoulder.

11:45 pm A black Lexus SUV slows down on the road next to me and asks how far I’m going.  I’ve never hitchhiked before but considering their was a car seat in the back and the car was obviously used to cart a couple of kids around I decided to trust him.  Besides, it couldn’t be more dangerous than walking alone on the side of a freeway at midnight while it’s raining.  The man driving the car is named Fitzroy.  Fitzroy is from Jamaica.  Fitzroy is awesome.  Turns out he was driving in the opposite direction to get gas for his generator because a big storm was coming (I didn’t pick up on the significance of this at the time) and saw me walking on the side of the road.  When he saw me for a second time he decided to help.  Thanks to him the last mile of that hike took about a minute.  Thanks Fitzroy!

11:55 pm Start hiking the AT heading south from the US 9 entrance.

12:30 am It starts raining harder.

3:30 am Reach the Bear Mt. Bridge.  The wind on the bridge is so strong I can’t walk in a straight line, and have to be careful not to get blown off the side.

4:00 am Realize I’m lost on the opposite of the bridge, biblical torrential downpour starts.

5:00 am Finally find the AT again.

5:15 am  The AT leads me around a corner, and to my surprise there’s an overhang with several vending machines under it.  I enjoy the safety of the overhang for a few minutes before moving on.

5:25 am  The AT mysteriously ends abruptly.  I see a sign to the “Hudson River Crossing” and figure that might be where the AT continues.

5:45 am The Hudson is overflowing into the parking lot, the rain is so thick the beam from my headlamp stops about two feet in front of me, and this is definitely not the AT.

6:00 am Return to the last AT marker I saw.  For the life of me I can’t find the next marker and so I decided to seek refuge next to the oddly out of place vending machines.

7:30 am After “sleeping” on the concrete for a while the sun has come up and the rain has eased to a normal drizzle so I venture back out.

7:35 am  Find that the missing trail marker is behind a locked fenced for the “Trail Side Zoo”.  I hop the fence.  The Zookeeper gives me a weird look but says nothing.

8:30 am Torrential downpour starts again.

9:30 am Begin to freeze my ass off.

11:00 am Rain starts to let up.  Instead of feeling like being in a carwash there’s only sporadic rain every 15 minutes.

3:00 pm Encounter a wooden lean-to shelter.  I’ve run out of most of my food except for two lbs of raw chicken and some uncooked yams.  I decide to build a fire to cook these before moving on.

3:15 pm Starting a fire seems to be impossible.  Everything is wet.  I scrounge some drier wood from under some large boulders and inside the shelter but everything in my pack is moist, toilet paper included.  I grab some gauze from my med kit which is sealed but it burns to quick to catch the wet twigs on fire.  I have two lighters and I break open one to try to start the fire.  Gas starts screaming out and the lighter explodes, but no fire.  I find a metal wire from the shelter and fish a battery from my pack and try to start a fire that way, no go.  Desperately wanting to cook lunch I search every inch of the shelter.  I find an old birds nest covered in cobwebs in the corner, but it doesn’t help.  If the nest is too dense it doesn’t burn, but if it’s to loose it burns to quick to catch the twigs.  Under one of the floorboards I find an old bubble wrap mail package.  It doesn’t burn great, but it does drip flaming drops of plastic onto my collection of twigs, damp paper and bird’s nest.  After what seems like forever I slowly build the fire up until I can cook with it.  Chicken never tasted so good.

5:00 pm After drying my socks and shoes and wrapping up the rest of lunch for later I set off again.  The rain has finally stopped.

5:05 pm The trail leads right through a huge puddle.  There’s no way around it.  My feet are wet again.

8:00 pm Finally reach the next shelter up the trail.  I was hoping to get to the city of Monroe where I could take a bus back to the city sometime that night.  After running into a group of 3 middle aged hikers from the Bronx who have a map and guidebook I find out that Monroe is another 2 days walk from where I am.  I think my appearance troubles them a bit as they have large packs with lots of food and supplies (which are set up in an elaborate camp site) where as I have a very small pack and am walking around in wet running shoes.  I then have the following amazing conversation with one of the guys:

Bronx guy: “You have any food with you?”

Me: “Yeah, I have some food.”

Bronx guy: “Have any Snickers?”

Me: “No”

Bronx guy: “Here” (Throws me a Snickers bar)

I know they’re not paleo, but I think even Grog the caveman would have eaten a Snickers bar at that point.  I decide to camp the night here.

6:00 am Wake up.  Pack up my stuff and eat the rest of my food.  Seeing that I’m eating cold chicken and my last burnt yam wrapped in tin foil while their feasting on hot coffee, trail mix and oatmeal the three hikers offer me food.  I refuse.  One of them forces another Snickers bar on me.  Really, who can resist Snickers. 

8:00 am I thank the trio for their hospitality and set off down the trail.  It’s 5 miles to the Sapphire Trail which should lead me another 3 miles to a train station.

11:00 am Arrive at Harriman Station.

1:00 pm Arrive in Manhattan and  buy a falafel from the first street vendor I see.  

Results:
Distance hiked on the AT: 25mi

Other hiking: 5mi to trail + 3mi on Sapphire + ~5mi of looking for the trail

Total: 38mi

Notes:  All in all it was a great trip.

Day 14

Workout:
"Jack"
AMRAP (As Many Rounds as Possible) in 20 minutes of:
10 x 115lbs Push Press
10 x 1.5 pood kettlebell swing (used a 55 lbs dumbell)
10 x 24' box jump

Results:
8 rounds + 10 Push Press

Notes:
Not a bad WOD.  Kettlebell swings gave me the most trouble and ultimately were what stopped me from getting to my goal of 10 rounds, I need to work on those.  I'm thinking about heading out to hike a bit of the Appalachian Trail over the long weekend (it's a Jewish holiday) as some sport-specific Death Race training, so if there's no post the next few days, that's why.

Day 13

Workout:
90 min Tempo run

Results:
8.5 mi

Notes:
Took this one really easy because yesterday was taxing and had some mileage to it.  It is amazing though how fast the time goes by and how slow you run when you throw on a "This American Life" podcast and run through Westchester in the fall.  I think tomorrow I'll substitute my running workout for a bit of swimming to give the legs a chance to recover.

Day 12

Workout:
1.  10 rounds for time of:
15 x 135lbs Deadlifts
15 x Push-ups (nose to floor standard)

3 hour rest

2.  3x5k intervals w/ 10 minute rest.  Maintain times within a 2-3 minute zone.

Results:
1.  13min17sec
2.  22:14, 24:24, 23:59

Notes:
The first workout went well.  Deadlifts were unbroken, but push-ups broke down a bit towards the end, slowing me down.  The 5k intervals were interesting because it started raining half way through the first round(turns out ipod shuffles are somewhat waterproof), but still they should have been faster.  Ideally, 7 minute miles should be a comfortable pace for me, and I'm not there yet.

Day 11

Workout:
"Death by Pull-ups"
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.

Results:
13 rounds + 8 Pull-ups

Note:
I did this workout on a thick grip pull-up bar with a regular kipping pull-up.  Next time I'm getting through round 14.

Day 10

Workout:
1. Jog a mile.
2.  "Fight Gone Bad"
3 rounds of:
Wall ball (8lbs, 12ft wall)
Sumo Deadlift 75lbs
Box Jump (20in.)
Push Press 75 lbs
Row
One minute of each with one minute of rest between rounds.  Score is total number of reps (calories for row).

15 minute rest

3.  Tabata Row

Results:
FGB = 321
Tabata Row = Avg. distance 92m

Notes:
I think FGB was a PR.  Last time I did it I barely got over 300 but that was with a 12lbs ball, however the target was lower.  The tabata row was brutal.  Came close to meeting pukie.

Day 9

Workout:
65 min Time Trail Run

Results:
8.43 mi

Notes:
Can't complain about this one.  I went out a little fast with my turn around being at 35 minutes running an average of 7:30 min/mile, but I didn't drop the pace to much ending the run with an avg. pace of 7:42 min/mile.  I'm about a month out from the half-marathon I'm running in Rhode Island, so this workout makes me feel somewhat prepared.

Day 8

Rest Day

Day 7

Workout:
15' rope climbs x 3/25 lunges/3 rope climbs/20 pullups/3 rope climbs/50 box jumps (20in)/3 rope climbs/25 ring dips/3 rope climbs

Results:
17m15s

Notes:
Had to modify todays workout due to closure of my gym.  Felt great to final use the rope I made over the summer though.

Other News:
Here's an interesting article on one physcians efforts to raise awareness of nutrition issues.  Read the full article here.

DAY 6

Workout:
1.  "Michael"
3 rounds
800m run / 50 GHD back extensions / 50GHD situps

3 hours later

2. 1 minute ladder run: 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off and all the way back up.

Results:
1.  41m09s
2. 2 mi

Notes:
"Michael" was a kick in the pants, that's all I have to say about that.  The ladder run wasn't bad, I hit my goal of 2 miles which is a 6 min/mi pace so I'm pleased.

Day 5

Workout:
25 min Treadmill Tempo Run @ 6% grade

Results:
2.6mi

Notes:
Yesterday fried my system a bit so I took today as more of an active recovery day.

Other News:
Here's my recipe for a great post-workout shake:
1. Handful of Unsalted Walnuts.
2. Handful of frozen Blueberries.
3. A chunk or two of frozen Papaya.
4. Two scoops of Protein Powder.
5. A dash of Organic Cinnamon. 
6. A sprinkle of Organic Flaxseed.
7. A few Raw Cacao Nibs.
8. As much mixed greens as will fit in the rest of the Magic Bullet cup.
9. Topped off with enough low fat milk to let everything blend smooth.

Enjoy!

Day 4

Workout:
1. 5 rounds of 3xDeadlift then max Hand Stand Pushups.

3 hours later

2. 6x800m w/ 90 sec. rest

Results:
1. 405(PR)/9, 405(f)/8, 385/7, 385/6, 385/6
2. 3:24, 3:17, 3:15, 3:14(PR), 3:12(PR), 3:10(PR)

Notes:
Two PRs!  The first workout went well, but with a little better form I think I could increase both Deadlifts and HSPUs.  Still, my old Deadlift 1RM was 405, so this is a new 3 rep PR.  Workout two was even better!  My previous 800m best was 3:15 so 3:10 isn't bad especially considering it was done on a crappy 200m track.  Still, that first round was a bit to cautious.

Other News:
NYTimes had an interesting article today about walking the entire circumference of Manhattan.  Sounds like a fun thing to do as a way to change up a Saturday's training session.  Read more about it here.

Day 3

Workout:
1.  ~hour of bouldering.
2.  ~1 mi jog.
3.  4 x 500m on a C2 rower w/ 3 min rest between sets.
4.  ~1 mi jog.

Results:
For the four sets my times were:
1. 1:33
2. 1:42
3. 1:42
4. 1:41

Notes:
Bouldering was a good warm up.  My partner in crime Nate, who is also registered for the Death Race dragged me over to a boulder on Pelham Park Drv.  Not a bad spot to climb except for the carpet of broken class that surrounded the rock.  From there I jogged to NYSC (our gym is closed because it's Saturday) and did today's WOD.  Definitely went out a little fast on the first set, but managed to stay consistent through the next three and fought for an extra second at the end.

Other News:
I just found out about the first ever NYC Barefoot Run!  Unfortunately I can't attend because I have an exam that upcoming week (damn you neuroscience), but I urge you all to chuck your shoes, or strap on a pair of Vibrams and check it out.  For more info visit their website here.

Day 2

Workout:
1.  9-6-3 Couplet
165lbs. Thrusters
Muscle Ups
2.  30 minute rec. soccer practice.
3. 2x5min interval run w/ 2 min rest then 5x1min interval w/ 30s rest for max distance.

Results:
1.  DNF
2.  I think we're ready for the World Cup.
3.  Total Distance:  ~2.4 mi

Notes:
F@*%!  I hate DNFinf.  The problem was simply the muscle ups.  On set one I reached failure at 8, set two at 5, and couldn't get a single one on the last set.  This will just require technique work.  Thrusters were a breeze though.  The running went well, but could have been a bit faster.  Got back to the AECOM campus half way through the 3rd 1min interval and had to hop the fence to get on the track (it's closed due to the sabbath), which slowed me down a bit.  Thanks to my roommate Joe for trudging along with me.  In other news, check out this NYTimes article on Paleo lifestyles in NYC that a friend recently sent me.

Day 1

Workout:
- 40 minute TimeTrial run.

Results:
-N/A

Notes:
Just as I decided to go running a huge storm hit NYC.  It was like running through a carwash.  Due to the rain this workout went from a TT to an out-n-back, however along the way I found some water soaked logs which I clean and pressed, then did several overhead squats with, so I call today a success.