Day 163

Workout:
5 rnds for time:
8 Strict Deadhang Pull Ups
12 Pistols
16 Hang Squat Snatch w/ 75#

then

Burpee Challenge Day 2

Results:
12m52s

Notes:
Great WOD!  The movements were some of my favorites, the time domain (sub 15 min] was optimal, and I  completed it at Crossfit Metropolis which always pushes me.  Feels good to get in some intensity.

Day 162

Workout:
1. For time:
Row 1k
5O DB Squat Snatch w/ 4O#
Row 75Om
35 DB Squat Snatch w/ 4O#
Row 5OOm
2O DB Squat Snatch w/ 4O#

3 hr rest

2.  Run 2 mile w/ tire
Run stairs (28 flights] with two 4Olbs buckets of water

then

Burpee Challenge Day 1

Results:
1.  21m17s
2. ~2Oish minutes

Notes:
First WOD was sluggish.  Running with tires/buckets felt good though.

Day 161

Workout:

Deadlift a bit

Results:

135x3, 225x3, 315x3, 365x3, 385x1, 405x3, 365x3

Notes:
Today was more of an active rest day.

Day 16O

Workout:
1.  2 rnds for time:
3O-2O-1O
Burpees
55# KB swing
Double Unders

3 hr rest

2. Interval Run for distance:
5 min on - 2:3O off - 6 min on - 3 min off - 7 min on

Results:
1.  23m56s
2. ~2.5 mi

Notes:  I liked the first WOD.  Limiting factor was the burpees and my anterior delts...I'm going to have to spend some time with the lacrosse ball tonight.  The run was alright, but not great.  I need to get back into running and now that the ground isn't completely covered in ice I figured it's a good time.  Also, I did Cindy sometime over the last couple of days, but don't remember when exactly.  Got 17 rnds.

Other News:
Should Children Run Marathons?
It makes me sad to see an article like this in the New York Times asking the question of whether or not kids should run.  In a country where the number one cause of death is heart disease and the majority of teenagers have the beginnings of atherosclerosis how can you be concerned with the handfull of kids who fall down and scrape there knee?  Scuffed up elbows don't hurt nearly as much as heart attacks.  Click on the picture below to read the full article:

Should kids children marathons?

Day 159

Workout:
1. Squats x 3, for technique

2.  Death by Power Clean w/ 135

Results:
1.  135, 155, 175, 195, 205, 215, 225, 255

2. 10 rnds + 3

Notes:
Feeling a bit sluggish this morning... not a great WOD.  Wish I could fit in a second WOD later today but there's just no time.  Hoping to get in some Crossfit endurance tomorrow.

Day 158

Workout:
5 rnds for time:
50 ft. walking lunge with 45lbs bar overhead
21 burpees

Results:
13m10s

Notes:
Yeah Burpees!

Day 157

Rest Day

Day 156

Workout:
4 rnds of "Kelly" for time:
Run 400m
30 Wallballs (15lbs, 10 ft)
30 Box Jumps (24")

Results:
~17min

Notes:
Thought it was 4 rnds instead of 5...oops.

Day 155

Workout:
"The Deck"
For time w/ a 20lbs backpack:
-go through an entire deck of cards (ace=1, Jack=11...)
-Spades = Burpees
-Clubs = Squats
-Hearts = 4 count mountain climbers
-Diamonds = Pullups
-Jokers = Run a lap with the 75lbs bag of rocks

Results:
~34min

Day 154

Workout:
1. 4 rnds for time:
12 x Push Press 115#
40 x Squat

3 hr rest

2.  2 x mile repeats @ 7% grade and 2 minute rest

Results:
1. 6m40s
2.  7mph pace

Notes:
I definitely noticed that I'd taken some time off on that first workout...it should have been faster.  The run was alright, hard to pace on a treadmill but it got my lungs going.

Other News:
Got this email yesterday from Andy.  Anyone else interested?

Winter Death Race

Registration opens today at Noon.  

http://www.RunRace.net/findarace.php?id=11063VT&tab=a3&regevent=2999

March 4th - 6:00 p.m. 

Gear - Axe or maul, lights, food.  

Race starts Friday night at 6 p.m.  You will be done sometime Saturday.  

All Death Race athletes receive a free entry to the winter death race or the snowshoe race which is March 5th.  You must register online if you are going to do the winter death race.  Page one is your personal info and page two is payment options.  Click on mail payment and don't mail anything.  Please feel free to invite other people.  Entry fee is $60 and they can pay online. 

Day 153

Rest Day

Day 152

Workout:
5 rnds:
5 x DB Deadlift
5 x DB Hangclean
5 x DB Push Press
5 x DB Squat

Results:
5O-7O-8O-9O[f]-75

Notes:
I consider today an active recovery day.

Other News:

Eva

Day 151

Workout:

Sealfit Spartan Race WOD

15O Double Unders
1 mile Run
1OO Pull Ups
.5 mile Run
15O Double Unders
.25 mile Run
1OO Game Style Push Ups
.5 mile Run
1OO Double Unders
1 mile Run

Results:
59m49s

Notes:
Since I'm training for the Death Race [also known as the Spartan Death Race] I had to do this WOD.  My goal was under an hour and I had to really push it towards the end to make it.  I didn't puke, but I think this might be the closest I've ever come...great WOD.

Day 15O

Workout:
1.  "Eva"
5 rnds for time:
8OOm run
3O x 2pood Kettlebell swing
3O x Pull Ups

3 hr rest

2.  Run stairs with 5 gallon bucket of water

Results:
1. 42m4Os
2.  Good

Notes:
Eva went well.  I did it at Crossfit Metropolis which pushed me (plus having real kettlebells and a pullups bar I can kip on is nice].  I did Eva a year ago and had to use an assisted pullup machine and it still took 52 minutes.  The stairs were good.  A 5 gallon bucket of water is only 4O lbs, but it's awkward as hell.  Next time it will be with two buckets.

Other News:
I would have to agree with Clyde on this one:  Legumes are not antinutrients

Day 149

Workout:
1.  "Wittman"
7 rnds for time:
15 x 55lbs KB swing
15 x 95lbs Power Clean
15 x 24" box jump

3 hr rest

2. For reps:
1min x Burpee Pullups
1min x Wallballs
1min x Box Jumps 24"
1min x 55lbs KB swings

Results:
1.  28m14s
2. 226

Notes:
The first wod was really rough.  Not sure why, but the power cleans took forever.  WOD two was a bit better.  On another note, I dunked a basketball today...cool.

Day 147

Workout:
1. 20min AMRAP
5 x Dumbbell Handstand Push Ups
10 x Toes through Rings
15 x Medball Clean (15lbs)

3 hr rest

2. 20min AMRAP
4 x Handstand Push Ups
10 x Deadlift (135#)
10 x Knees to Elbows

Results:
1. 4 rnds + 2 DB HSPU
2. ~11 rnds

Notes:
Not my greatest day of training.  The morning WOD beat me up almost entirely because of the DB HSPU...those are really hard.  I need to make myself a set of paralettes to work with.  On the plus side, I really like toes through rings.  The second WOD was done with a group and we all shared equipment so there was a lot of down time.  It was a nice relaxing WOD (if there is such a thing), but it didn't push me very hard.  I feel an epic WOD coming up tomorrow.

Other News:

 "Dumbbells" as a word originated in Tudor England – athletes used church bell clappers, which ranged in weight from a few ounces to many pounds, to develop the upper body and arms. The athletes would remove the clappers from the bells; hence, the name "dumb," as in "silent," and "bell" – dumbbell. When strongmen started to make their own equipment, they kept the name, even though the shape changed.

-Wikipedia

Day 146

Workout:

1. 5x3 Thrusters

2.  5 x Max p-bar L sits

Results:

1. 135x3, 155x3, 175x3, 2O5x3, 225x3, 245x1, 265x1, 275x1

2.  ~9-12s per round

Notes:

I've decided I like heavy thrusters.

Other News:

Beer Mile Photos!

Lightweight!

At least the beer was cold.

It seems that since I became a Crossfitter I'm overhead squating things in all my pictures.

I think John's PR in the beer mile is faster than a regular mile.

Day 145

Workout:
"Karen"
15O Wallballs for time (15lbs, 12ft.]

Results:
8m3Os

Notes:
Its a PR by over a minute but still slow.  I considered today as an active rest day.

Day 144

Workout:
1. 1O-9-8-7-6-5-4-3-2-1
Man-makers w/35#
1OO row

3 hr rest

2.  Beer Mile!
Drink a beer, "run" a 4OOm carrying 5 gallon buckets of snow

Results:
1.  4Om16s
2.  26m25s

Notes:
The first WOD was great, I haven't done a longer metcon like that in awhile.  WOD two was miserable and awesome at the same time.  I'm a huge lightweight so by the third lap I had a hard time walking straight.  It didn't help that the track was covered in ankle to calf deep icy snow.  Good times!  Can't wait to try this again without the buckets or snow.

Other News:

Man Makers

Day 143

Workout:
1. 1OO x Burpee Ring Pull Ups

3hr

2.  "Fight Gone Bad"
For Rounds:
3 x
1min x Wallball (16lbs, 1Oft]
1min x Sumo Deadlift High Pulls (75#]
1min x Box Jumps 24"
1min x Push Press (75#]
1min x Row (for calories]
1min rest

3.  Random swimming workout

Results:
1.  22m9s
2.  3O6
3.  Fun

Notes:
The first workout was fun because it was 32 degrees outside and raining.  WOD two felt good, but the score was a bit lower than I'm used to.

Day 142

Workout:
1.  5 x 3 Snatch Balance

2. 16min AMRAP:
7 x Clapping Push Ups
14 x Box Jump (24")
21 x Kettlebell Swing (55#)

3 hr rest

3.  Racquetball

1 hr rest

4.  Sledgehammer swings/tire ruck/play around in the snow for an hour

Results:
1. 95-105-115-125-135
2. 6 rnds, 14 BJ, 11 KB swings
3. Several losses...gggrrrr.
4. Lots of fun and a bit of frostnip

Notes:
The snatch balances weren't at maximal load because I really didn't want to drop the bar in my gym.  Maybe I'll do a few more tomorrow at Crossfit Metropolis.  The AMRAP went well.  I felt as though it was simply a KB fest and my erectors were reminding me about yesterday's deadlifts the whole time.  Picked up a new toy recently, an 8 lbs sledgehammer.  Had to go play with it in the snow today.

Other News:
This kid is my paleo hero:

Day 141

Workout:
For time:
21 Deadlifts (#225)
400m run
18 Deadlifts
400m run
15 Deadlifts
400m run
12 Deadlifts
400m run

Results:
11m37s

Notes:
Not a bad WOD.  Had to do the run on an indoor 80m track which was weird.

Day 140

Workout:
"300" workout
For time:
25 Pull Ups
50 Deadlifts 135#
50 Push Ups
50 Box Jumps 24"
50 Floor Wipers 135#
50 DB Clean and Jerk 35#
15 Pull Ups

Results:
22m45s

Notes:
This is a much talked about workout because the actors in the movie "300" did it.  It's hyped up as some terrible challenge but it's really not all that bad.  Floor wipers are the most challenging part.

Other News:
I wrote to Joe Decker, last years Death Race winner, asking for advice and I got the following response:

Foot wear can certainly be an issue especially when your feet get wet. I brought 2 pairs of Salomon XT Wings, worked great! This year I'm bringing 3 pairs. Change your shoes! Bring a good pack too. I'm bringing a special forces 2500cu.in. pack. Train overnight, carrying heavy shit, get dehydrated and hungry and you're on your way! Just think of the dumbest most miserable stuff you can and do it at midnight. That's what I'm doing. Hope this helps! Look forward to meeting you!


What a nice guy!

Day 139

Rest Day

Got a new Death Race email a few days ago:

Racers-
 
With the Spartan Death Race only 5 months away, we wanted to provide a second
hint for the race and more info on the Death Race Camps.
 
There are three camps planned -
March 19th 
April 16th
May 7th 
 
Camps will replicate race conditions are provide a competitive advantage to all
that participate. More info will be sent out in the weeks leading up to the
camps. Please contact me if you have any questions or concerns.