Tyson Gay - One Story to Watch in the Beijing Olympics

LADIES MAN

(TYSON GAY IS THE FASTEST SPRINTER IN AMERICA. IN 2007, HE WAS THE FASTEST ON EARTH.)
In Beijing, Tyson Gay could be the man of the hour. But he never would have had the chance without three women.
by Luke Cyphers

He'd be getting off the bus when a girl he'd always looked up to would challenge him to a race and beat him, yet again. Or he'd be on his couch, whiling away a sticky Kentucky summer in front of the TV and a woman he always looked up to would push him out the door to run the hills behind their house. Or he'd be staring at his lane on the track, whiling away the minutes between training sprints on a hot Arkansas afternoon—no coach to tell him what to do, no telling what would become of his career—and a young woman he'd always looked up to would give a nod, and they'd line up and work on his start again. And when one of his million-dollar legs betrayed him, when four years of work seemed to evaporate in a painful instant, the women he always looked up to were there to stop the tears, to let him know things would work out. To reassure him that there's always a reason.
Tyson Gay is the fastest sprinter in America. In 2007, he was the fastest on earth, winning the 100- and 200-meter events at the world championships in Osaka. In an event normally dominated by bluster and machismo, the soft-spoken Gay forgoes trash talking and listens to gospel music before races. He radiates calm, but his demeanor masks volcanic energy, which erupts in his furious forays down the track.
At the U.S. Olympic trials in Eugene, that energy both lifted and defeated him. He ran the 100 in a U.S.-record 9.77 seconds, easing up before the finish. The next day, he ran the fastest 100 in history, a wind-aided 9.68 to win the final, setting up a showdown in Beijing against the Jamaican duo of Usain Bolt (who stunned Gay in May by beating him with a world-record 9.72) and Asafa Powell (whose record Bolt shattered). Then, six days after his 100 triumph, Gay returned to the track for a quarterfinal heat of the 200. But 40 meters into that race his left hamstring seized, and Gay dropped to the Oregon track like a bag of flour, his hopes of competing in both sprints dashed. Nonetheless, Gay will take his place in the blocks for the 100 in Beijing, vying again for the title of fastest man on the planet, on the planet's biggest stage. When he does, it will not be an act of defiance, but of perseverance. It is a trait he acquired from the women he's always looked up to.

(for the rest of the story click: http://sports.espn.go.com/espnmag/story?id=3509899&lpos=spotlight&lid=tab4pos1)

Training Log

Wednesday 7/30/08

5x3 Split Jerk

185#

5x5 Back Squat

1x5x 255#
1x5x 265#
3x5x 275#

Thursday 7/31/08

Rest Day (I'll probably do a bunch of pushups)

so on my "rest day" I did the following, this was not planned just kept adding to it as I went. This is a borderline problem that this was considered my "rest day." But hey, that's what this group/blog/"Athletes Anonymous" is all about. We all have a problem with challenging ourselves to be stronger, healthier, more well rounded individuals and aspire to be better all the time. If you're not trying, you're not living.

120 pushups on 5" handles for extra range of motion

30,30,20,20,20

alternating sets pushups, ring dips (50 each)

20(rd),20(pu),10(rd),10(pu),10(rd),10(pu),10(rd),10(pu)

alternating sets strict pullups, rind dips (50 each)

10(sp),10(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd),5(sp),5(rd)

50 pushups

10,10,10,10,10

totals: 220 pushups on 5" handles, 100 ring dips, 50 strict pullups

total time to do all this craziness (unofficially) 54 mins

don't know or care if that would be a good or bad time, I did it just to get some real good reps in. I took a good guess on how long I spent doing it, so you don't think I blew right through this, it was all about good reps.

Olympic Feeling

I don't know how many of you care about the Olympics, I can't say I'm one to get into them too much recently, especially when they can be half way around the world and scheduling to watch an event is enough work on its own. But many amazing stories, that will often times go beyond sport, emerge from the Olympic Games as something we remember, always. Like I said, not necessarily remembered for world records, but for something human; a feeling, an emotion that all of us around the world will watch and share the same feeling despite our differences in government, religion, etc. I'm sure as you're reading this some of you are already thinking of at least one story that touched you. From athletes struggling through physical pain and adversity to win the gold for their team and country the way Kerri Strug did in 1996, when she stuck her dismount on the vault, with an ankle she could barely walk on. You saw the tears in her eyes, the smile on her face, and you knew they were not tears of pain, even as she stood there on one leg, but they were tears of elation for what she had just accomplished in putting her gymnastics team and country in position to take home the gold. I remember watching that, and though I was young, I knew.... I knew what I was watching, I could feel it. I didn't have to know much of anything about gymnastics, I just had to be human, and in the moment with what that young woman had just done. She displayed great courage and she was proud, as were her teammates, as were all of us watching at home and in the arena. This is just one example of many, but one that I remember personally so well, as the 1992 and 1996 Summer Olympic Games were the two that I watched most closely. Another example of heroism in the Olympic Games for issues of politics and race, is Jesse Owens an African-American running in Berlin in 1936 with Adolf Hitler in the stands. Owens, 22 years old, won four gold medals and broke the Olympic record for the 200m sprint. The Germans had previously been the dominant athletes in track and field events and were favorites on their home court.
Sports is the only true "Reality TV" there is today. It's real drama, real ups and real downs. As Red Sox fans we know this all too well, anyway, good to be on the upside as of the past few years. Cubs fans... we'll see. But I digress a bit here. Sports aren't really the most wonderful thing to watch because your team wins, though a great feeling, there is so much more that sports have to offer on many human levels of emotion; pride, courage, sacrifice, despair, elation - just to name a few. Good or bad all these dramas we watch unfold in sports can and will be appreciated. It's funny, I sat down and started writing this, not expecting it to be all this rambling, as I fully admit, I'm not the best writer I will never claim to be, but all in all I hope you hear what I'm saying. What I wrote here stemmed from a Visa Gold commercial for the 2008 Olympics I have seen many times. For whatever reason the commercial popped into my mind and I wanted to share. The commercial I'm referring to is the one about Derek Redmond from the 1992 Summer Olympics. I'm sure a number of you have seen it, he is running the 400m and pulls up lame about half way through with a hamstring injury. And you know, I don't really need to say anymore about it. Watch and let it speak to you. See what you feel. If you feel nothing then I recommend getting that chest of yours examined to see if it's got any heart. I will admit that the first time I saw it, and gave it my full attention and allowed myself to be there, I got more than chills, my eyes definitely welled up with tears. I still get chills when I see it now. They're the same chills I get when I see the clip of the 1980 US Hockey team jumping around on the ice after defeating the USSR Hockey team, it's just tied to a different story with different emotions, but they all remain human.

This is the commercial. These are the reasons you and I should pay closer attention to the Olympics. Remember I admit I don't get into it so much anymore either. I'm right there with yah ;) I'm going to make more of an effort this time around.


This shows more of the race and interviews.


This one shows the race as broadcast and an interview with his father about 2min in. Watch this one to see the full interatction between Derek Redmond and his father. This camera is on Derek from start to finish.


Now for some impressive running. Here is my all-time favorite sprinter Michael Johnson and one reason why I'm not into the Olympics so much anymore. He isn't in them! I recommend youtubing more of Michael Johnson especially his 200m WR at the '96 Olympics.



Training Log

Sunday 7/27/08
NSC WOD
1 mile run
5 Rounds
20 double unders
10 burpees
total time: 12:25
mile time: 5:56

Monday 7/28/08
NSC WOD
3 rounds
21 kb swings 70#
15 ohs 95#
21 box jumps 20"
10:07

Tuesday 7/29/08
NSC WOD
5 rounds
15 burpees
12 pullups
9 thrusters 135#
17:30

"Body Weighted Total"

A very good friend of mine passed this picture along to me, and it's been almost a month and a half since the C's made us proud, once again, of the color GREEN. Man, being #1 will never lose its sweetness!
Thank you!


Training Log

Thursday 7/24/08
NSC WOD
10,9,8,7,6,5,4,3,2,1
handstand pushups
box jump 24"
situps
12-13min range, handstand pushups are feeling much stronger again, I didn't kip any of them for this wod. I'm thinking all these pushups I've been doing have really helped my overall push and press strength. Funny how that works.

Friday 7/25/08
Rest Day

Saturday 7/26/08
30 muscle ups for time
8:?? my pr is 7:30 from January
Brent pr'd his 30 for time with 5:34 or some ridiculous time like that, but what was much more impressive was that he continued on to 50 muscle ups in 10:18. Craziness!

During open gym Steve Blair, whom many of you know as Killah Steve, I personally like to think of him as "The Quiet Storm." Sounds lame, yes, until you're around him and see him in action. You may never hear him, maybe you won't even see him, but he'll roll through the gym and f you up good in any given WOD. Anyway, this bad mammajamma brought in a WOD for anyone who was there to try. It happened to be just Brent, Ryan, and I. The WOD was "Body Weighted Total" which operates the same way as "CrossFit Total" except it's the total weight of your max weighted pullup, weighted pushup, weighted ring dip and weighted pistol(1 leg squat). This was actually a lot of fun I had never done weighted pistols before and never saw how much extra weight I could dip up or pushup. Here are the results.

Brent w.pullup=93#(wicked impressive), w.pushup=80#, w.ring dip=75#, w.pistol=35#
Steve w.pullup=85#(failed at 93#, but almost), w.pushup=125#, w.ring dip=85#, w.pistol=35#
Ryan w.pullup=70#(failed at 85#), w.pushup=125#, w.ring dip=60.5#, w.pistol=90#(failed at 100#)
Greg w.pullup=70#(failed at 85#), w.pushup=135#, w.ring dip=85#, w.pistol=100#(failed at 110#)

Totals
Brent = 283#
Steve = 330#
Ryan = 345.5#
Greg = 390#

Rap Update! Very Good Stuff My Friend

Hey Greg!
It's been a couple of weeks and I thought I would give you an update on my training and race progress. I have been continuing to hit new personal bests (PB) on my training rides. A few weeks ago, I mentioned the 30 mile ride that I did in 1:34:00. I was able to equal that time again last week. The following day, I rode a 24 mile course that I used to do in about 1:20:00 typically, with a 1:17:00 PB. I did that at 1:18:00 last week during my preparation for the Mt. Ascutney Hillclimb.
The Mt. Ascutney Hillclimb (Vermont) is exactly half of Mt. Washington, at 3.7 miles up. The grades are actually a bit steeper, averaging just over 12% with some 17-19% sections. Typical times for me in the past were 44-45 min for this climb. I was able to reach a PB of 42 min this past Saturday, even in the hot humid conditions! I am now more motivated to improve as that pace is only a few minutes off making a division at Mt. Washington called "Top Notch". The Top Notch division requires the rider to be capable of a time 1:20 or less for the climb and also allows you to start with the Pros!
Last night, I took off on my 24 mile course as I was worried about T-storms and decided to keep it short. I felt good and thought I should push for a PB. The result was great, hitting a 1:15:30, a minute and a half faster than my PB of 1:17:00.
And the best thing is I don't feel tired---I feel like I could go out tonight and ride hard again! Thanks to the workouts at the gym, I feel stronger every week and I am making progress instead of getting stuck on plateaus.
Thanks again for making me challenge myself and I'll see you at the gym!--Joe Rap

Training Log

Monday 7/21/08
5 rounds
5 clean and jerks(split) 185# jerks felt real strong, was a little surprised.
15 pullups (chest to bar)
15 pushups
5 ring dips
27:34 made this up late the night before. I liked it!

Tuesday 7/22/08
NSC WOD
5 rounds
20 single arm squat snatches 25# DB
200m run
100 jump rope
don't know my time. I did 4 rounds focusing heavily on my left arm snatches where I struggle mightily! Dave helped me alot with just a couple pointers. Very appreciated, and well served, as the better I get at my weaknesses the better I can help the members, which is what it's all about :) Thanks Big Boy, I mean, Dave!

Wednesday 7/23/08
5x3 cleans
2x3x 185# felt very strong
3x3x 205# also felt very good
2min rest between sets

5x3 press
5x3x 125# real happy with this because about a month ago the last time we did the "total" my max press was 125# and was a big time struggle as it also was in April. In December it was at 145-150# so it looks like I'm heading back up there. Cool.

What a Weekend of Beautiful Weather & Thunder Storms

Training Log

Friday 7/18/08
100 ring pushups
30, 25, 20, 15, 10

Saturday 7/19/08
NSC Team WOD
50 lunges
400 situps
300 pushups
200 box jumps
100 pullups
100 lunges
Team "Skins" named by Dave
Tom Beard, Chris Beard, Dawn A-B, Myself
16:11
Great showing, lots of fun!
Very sunny, very HOT!
Very nice!

open gym
5 rounds
5 deadlifts 275#
10 burpees
4:25

100 pushups
30, 30, 20, 20, 20

Sunday 7/20/08
NSC WOD
4 rounds
15 thrusters 95#
1 rope climb
200m run
11:??

Jerks!

These are a few of our 6am Jerks.... Very nice my friends!


Training Log

Monday 7/14/08
Round 1
12 strict pullups
10 ring dips
20 pushups on 5" handles
Round 2
7 strict pullups
10 ring dips
20 pushups
Round 3
10 strict pullups
12 ring dips
20 pushups
Round 4
7 strict pullups
5+2 ring dips
12 pushups
44 strict pullups, 39 ring dips, 72 pushups on 5" handles

Tuesday 7/15/08
Isabel
30 snatches for time at 135#
9:50 worst time I've had, just took it one at a time, my pr is 7:20

Wednesday 7/16/08
Snatch Practice up to 155# successful, kept failing at 165#, went back to 155#, figured out what was wrong with my mechanics, next time I'm getting past 165#. My pr is 185# from 11/07. After snatch practice I did 100 pushups 40, 20, 20, 20 and then 50 ring dips

Thursday 7/17/08
NCS WOD
5 rounds
15 push jerks 95#
15 pullups (chest to bar)
400m run
18:54

3x5 back squat at 245#
1x5 back squat at 255#
1x5 back squat at 265#
2 min rest between sets

Smoothie/Recovery Shake Ingredients / Training Log for last 3 days.

Healthy ingredients to a good tasting smoothie for recovery after WODS or just for a meal. I do not recommend using whey protein products, or soy. Where I am also not a promoter of ingesting tons of grains, I do promote whole, sprouted grains as they are live food and are not highly processed, refined grains. The whole, sprouted grains I speak of are found in the protein product called "Vegetein" and the product called "The Feast." These products are mentioned below and further described after the ingredients list.

16-20oz water
1-2 scoops URI International Vegetein powder. 1 scoop = 10g of protein (see below for description of Vegetein)
1 scoop URI International The Feast. (see below for description of The Feast)
1-2 organic bananas
1/2-1 bag frozen organic strawberries
4-7 organic dates (pitted)
1/4-1/2 cup organic, raw walnuts or almonds (soaked if possible for easier digestion)
1 1/2-2 handfuls baby spinach
40-60 grams raw unsweetened chocolate
this will make anywhere from 40-60oz of smoothie
add small amount of organic blue agave to smoothie if not sweet enough for you
between the vanilla tasty protein, the fruit, and dates it should be plenty sweet

other ingredient ideas:
1-2 handfuls carrots
1 apple, pare, or 1cup grapes, cherries or pineapple
instead of strawberries sub: raspberries, blackberries, blueberries (whatever you prefer) always organic if you will spend the extra money
raw unsalted sunflower seeds are a less expensive option over the walnuts and almonds

seeds, nuts, and raw chocolate are great sources of good fats, and protein.
greens and fruits are great sources of vitamins, minerals and antioxidants the body needs to promote optimal function and energy for your day/wods. (they also add some protein)

URI International Vegetein product description:
Vegetein combines two of the finest vegetable protein sources. The multi-protein blend contains yellow pea protein isolate and brown rice protein concentrate, which is a highly digestible vegetable protein source.It's 100% natural vegetable protein. It contains no isolated vitamins or minerals. Vegetein provides a complete balanced amino acid profile.

URI International Feast product description:
30 antioxidant rich fruits and vegetables
30 power greens and vegetables
11 nutrient dense seeds, nuts and sprouts
83+ active enzymes and mineral blends
22 living probiotics (good for digestive track)
6 supercharged berries, seeds and leaves

just ideas for anyone interested :)

Training Log
Friday 7/11/08

100 pushups on 5" handles for extra range of motion
20 strict pullups
10 ring dips
5 strict pullups
15 ring dips
10 strict pullups
10 ring dips
did not time

Saturday 7/12/08

800m run
100m farmers walk with 2 65# dumbells
50 wall ball 20#/10'
50 lunges
25 knees to elbows
25 broad jumps
15 knees to elbows
25 broad jumps
10 knees to elbows
did not time

tabata pushups
14,10,9,7,6,6,6,6 +1 after time

5 Rounds
10 double kb jerks 53#
10 pullups (chest to bar)
10:30

Sunday 7/13/08
Wishing a happy birthday to the NSC 6am big guy, Joe Ciaccio!

212 pushups on 5" handles
30,30,20,20,20,15,15,20,15,10,12,5
did not time

Videos from Sunday mornings NSC WOD:
Tabata Kettlebell Swings

As Many Rounds in 15 mins: 200m run + 25 squats

Let the 15 mins begin....

Tabata Kettlebell Swings Revisited

Deadlifts are SEXY!

I saw some good work on deadlifts today in the NSC WOD. The deadlift is my overall favorite strength building lift to coach, and watch people transform it into the gorgeous lift that it can be. When done correctly it has a beautiful rhythym and is down right SEXY! When done not so well it can make one cringe, as it will look hideous because you are at risk for serious injury. It's best to get it right and look sexy, rather than go heavy and f. up your day/week/month.

6am Class' Deadlifts

6am Ladies' Deadlifts

9am Ladies' Deadlifts

Very nice! Keep up the hard work. Perfection of the deadlift movement is in your sights.

Training Log

Thursday 7/10/08

As payback on Brent, I made up this WOD today that he and I did.

3 Rounds

3 squat snatches 135#

15 box jumps 24"

5 deadlifts 315#

20 wall ball 20#/10' target

10 overhead lunges 135#

30 double unders

after completion of all three rounds 800m run

34:48 ran my 800m in under 3 mins. Probably haven 't done that since high school.

The Deadlift from Patrick Cummings on Vimeo.

Just a Training Log entry today. I'm a busy guy as of late. Ps I love this hot freakin' weather!

From now on I'm going to try and get more videos and pictures of members in class like the last post. No one is safe, and no one can hide from the camera so keep that form looking good and bust ass like you usually do. All I have to do is remember my camera.

Training Log
Tuesday 7/8/08

Hel-Fran
400m run
21 kb swings 53#
21 thrusters 95#
21 pullups
400m run
15 kb swings
15 thrusters
15 pullups
400m run
9 kb swings
9 thrusters
9 pullups
14:52

Wednesday 7/9/08
thanks to Brent for making this one up

5 Rounds
5 front squats at 155#, I did 185# cause I wanted to do a 5x5 front squat today
5 muscle ups with 2 extra dips per muscle up (great f'n idea Brent! Yah PRICK!!)
5 kb jerks L/R 72#
25:04
should have done more weight on my front squats 205#?
so right after the workout I loaded more on and did:
5 reps at 205#
5 reps at 225#
5 reps at 245#(struggled big time for rep number 5)
3 mins rest between sets

glad I didn't do the math before the workout, but all in all it wound up being 25 muscle ups with 50 extra dips(plus I got over-ambitious in the 3rd round and wound up doing two extra muscle ups and 1 extra dip because I failed to complete the full rep of one muscle up immediately followed by two dips, on two separate occasions), and 50 kb jerks on top of the 25 front squats not counting my extra sets. We are stupid! But it feels good, haha.

Also for at least a week now I have been doing anywhere between 100-200 pushups a day, as they are a glaring weakness in my body weight movements, when it comes to high reps. Form isn't the issue it's the strength endurance. So lots of good reps everyday to try and fix that. So far it seems to be working.

It's Good to be Back

Skill: handstand walks on the wall during 6am class

7am class hittin' the WOD

So.... No more diet log! Every now and again there may be a training log, but no diet log. I'm happy to report that I am EATING again! Eggs, nuts, MEAT, and smoothies with raw chocolate. It's all back in the diet and it's never felt better. During a doctors office visit last Friday, I was brought to an important recognition as to what the root of the condition was that had taken form in my body. The doctor wanted me to take a look at the emotional/mental state of my being, and see when and how that may have affected my physical state. He also said I should eat as I please, as long as it is real food, meaning it is found and grows in nature. Eat something and see how it reacts with you, he simply put it. Most important is that I enjoy what I eat, don't deprive myself, and eat in a calm, clear emotional state.

The inward journey is never truly over in life as we will always strive to better know ourselves and let others close to our lives benefit from the best things we discover about our deepest being. From looking inward I had recognized that I had so much in my life to be happy about, like my career, my friends and my family, and I had known this for a long time. But instead of enjoying it all, I had felt guilty about having so much. I was questioning my own self-worth. I'm not ashamed or embarrassed to share such personal information with whoever reads this because it is me and I am not ashamed of who I am. We can all grow from recognizing our weaknesses so don't hide them. Reveal them and deal with them head on.

Since I already appreciate everything I have, the part I have to retrain is telling myself it is OK to enjoy it all. Now I am enjoying ALL of it to my fullest capabilities. I am in control of my life again. It will not be something that is very difficult for me to maintain. As I said, I have great friends, family and therefore support in my life. None of us are ever fully alone in this world. That is not a religious statement, but everyone needs to realize that there is divinity and light in every one of us. I could go on and on, as I love to philosophize. The point of all this is that there is great healing power in dealing with the emotional, mental and even spiritual areas of your life. My physical weakness is clearly my digestive system. That has been apparent for most of my life and it all came to a head when I was 17 and has flickered in and out since then. As my mental and emotional being suffer my physical weaknesses are the symptoms of the much deeper issue, that I must recognize and confront. That has been true with each case of colitis in my life. Be real with yourself and you will find things you do and don't like, but most important you will ultimately gain great respect for yourself for being true to you.

Anyway.... I'm good. So let's eat, drink and be merry! It's a celebration bitches. Enjoy yourself. Sorry, for those who don't know, I had to quote Chappelle's Show.