Just thought I would throw this picture in there. This is Brian Mackenzie's CrossFit Newport Beach shirt. I like it alot.
Friday, May 30, 2008
Proud of My Mom
Last Friday May 23 I'm pretty sure I saw my Mom do her best workout to date. She has been working with me three days a week since March of '07. She has accomplished things that neither her or I thought she would be able to do when we started. Actually to be perfectly honest I thought overtime she would make some good progress and get some movements down pretty good, but not like this and not as fast as she did. Of course I'm harder on her than I am on anyone else. She doesn't mind. I don't allow her to be afraid of attempting the things that I ask her to do. She has certainly proven to be quite the trooper and is a thousand times more athletic at 54 than she has ever been at any pointin her life. I am very proud of her especially seeing where she started. She worked hard from the very start and works harder and harder everytime she's in the door. She rarely wants to be done. She'll often tell me after a workout that she is going to run a 400 and I just tell her "ok, go for it" looking at her like why on earth would you want to go for a run after what you just did. She comes back after more time than it would take to do a 400 and tells me "I decided to do an 800 instead." She is sick like the rest of us crossfitters there is no doubt. Many of you have been seeing her on Sundays in class recently and she will be heading to more classes throughout the weeks and seeing me a little bit less. I'm letting out the reigns a bit. Look out for Rita D, she's on the loose.
Thursday, May 29, 2008
Deadlift Video
The Deadlift from Patrick Cummings on Vimeo.
Training Log: Catch Up
5/25/08
More running drills during the Running and Endurance Cert.
4 200m runs (videoed for critique)
My running skill improved greatly along with everyone elses from the beginning of day 1 to the end of day 2. On day one during one stride it took me 3 frames to get to my figure 4 stance with my landing foot beneath my center of base, my foot spent a total of 6 frames on the ground, and 3 frames with no feet on the ground. The other things wrong with my stride was a heel strike with my front foot as opposed to ball of foot and then my leg extending out the back as opposed to pulling up off the ground quickly. We are looking for faster turnover. Foot on the ground for much shorter time and foot under center as fast as possible. Add a lean at the ankle not the hip and you have a fast more engergy efficient stride.
On day 2 it only took 1 frame for my landing foot to pass under center(day 1: 3 frames), my foot spent 3.5 frames on the ground(day 1: 6 frames), and my air time was up to 5 frames(day 1: 3 frames). Other things that improved was no premature heel strike and no extension and push out the back. Brian and Carl were great coaches. It was impressive what they could accomplish with all of us in just two days. Oh, and that 1 frame under center is considered elite. But to put that in perspective, that was only over a 200m distance. I could not maintain that kind of turnover for much longer a distance. Michael Johnson the world record holder in the 200m maintains a 3/4 frame turnover for 400m and I'm sure for even longer.
I think you guys will enjoy learning this running technique, but be patient with it because much like o-lifting and everything else we do, it takes alot of practice and understanding. REPS, REPS, REPS... There is only one way the body is meant to move itself, move weight and run functionally. This Pose running style is the way the human body mechanically works with gravity to its benefit as opposed to working against it. Makes sense to work with gravity considering its a constant force on our bodies. It takes alot of energy to oppose it.
ps_ Best cert. I have been to to date!
5/26/08
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
35:05 first mile 6:25
Everyone did awesome with this workout. It was really fun doing it with everyone and fun to watch everyone git it there absolute best.
5/27/08
I wanted to do a 5x5 press at 115# like I did the last time I pressed. It turned into a 5x4 press at 115#. My press just wasn't feeling as strong. It could have had something to do with all the pullups and pushups in Murph. We will see what happens next time I press. I will attempt a 5x5 at 115# again.
5/28/08
REST DAY
5/29/08
5x3 Front Squat
245# same weight as my last front squat set
5x3 Split Jerk
up to 185# more of a practice than a legit split jerk strength set.
Saturday, May 24, 2008
Endurance Cert.
Day 1 of the Running and Endurance Certification has been really great. We've learned alot and Brian and Carl are awesome instructors. You will surely hear more about this in the future this is a quick post before I go out and drink with the other Cert goers. And don't worry we will all be workingon our running technique in our future training. Yay!
Training Log
5/24/08
(am)
4x 400m runs (not timed, but videoed for technique breakdown)
(noon) lunchtime workout with about four others
225# back squat with a running clock, 1 rep first minute, 2 reps 2nd minute and so on....
9 mins completed, did not try for minute 10, 9 was struggle enough. Next closest guy failed during minute 8. Good workout for anyone who would want to try it during open gym at whatever weight is appropriate for you. By the way I did the math and that wound up being 45 back squats at 225# in 9 minutes. We will see how my body responds that workload.
(pm)
running technique drills/practice and then:
Helen
3 rounds
400m run
21 kb swings 53#
12 pullups
9:11 not a pr, but it was my second best time to 8:42 (maybe those squats had something to do with it, or the 4 400m runs in the morning, or I think it's because my pr time was done in Beverly where there is no incline in the road. I blame the incline and so can the rest of you Topsfielders ;)
It was a good long day, now like I said, off for some drinks at Bostonville Grill. Go C's!
Training Log
5/24/08
(am)
4x 400m runs (not timed, but videoed for technique breakdown)
(noon) lunchtime workout with about four others
225# back squat with a running clock, 1 rep first minute, 2 reps 2nd minute and so on....
9 mins completed, did not try for minute 10, 9 was struggle enough. Next closest guy failed during minute 8. Good workout for anyone who would want to try it during open gym at whatever weight is appropriate for you. By the way I did the math and that wound up being 45 back squats at 225# in 9 minutes. We will see how my body responds that workload.
(pm)
running technique drills/practice and then:
Helen
3 rounds
400m run
21 kb swings 53#
12 pullups
9:11 not a pr, but it was my second best time to 8:42 (maybe those squats had something to do with it, or the 4 400m runs in the morning, or I think it's because my pr time was done in Beverly where there is no incline in the road. I blame the incline and so can the rest of you Topsfielders ;)
It was a good long day, now like I said, off for some drinks at Bostonville Grill. Go C's!
Thursday, May 22, 2008
Fran
Training Log
5/22/08
Fran
21-15-9
thruster 95#
pullups
3:54
on 2/26/08 3:54
Did Fran today on a whim. Didn't do it with the idea of really pushing myself or with a goal of beating my last time. Turns out I didn't have to work as hard to get the same time as three months ago. Well actually I did the exact same amount of work and produced the same power output since I did it in the same amount of time. The difference was how I felt during and more so how I felt after the last rep. I wasn't rolling around on the floor looking for breathes and praying for the burn in my legs, forearms and lungs to fade fast. Instead I dropped off the bar staying on my feet and thinking, "huh... same time as last time." And it didn't feel like the same effort as before. I had a little burning in my chest, but that was about it other than some light panting. Not a better time, but I mark that as progress in my book. Especially since my first rx'd Fran was 8:00 in early winter of '07. My first crossfit wod, first day in the door was Fran (August '06). I used a 45# bar and did about 20 pullups out of the total 45, and the rest jumping. Don't remember if I finished her. Still hate her to this day.
PS - Still not looking forward to Murph. Haven't done it since my second week doing crossfit. My time was 61:?? There were alot of jumping pullups in that workout and the whole thing was a huge struggle. While everyone else was doing two squats a second, I was doing one squat every two seconds. The wod never felt good. The whole time I was trying real hard not to hurl, seriously. You all will do much better, seriously. See ya'll out there.
5/22/08
Fran
21-15-9
thruster 95#
pullups
3:54
on 2/26/08 3:54
Did Fran today on a whim. Didn't do it with the idea of really pushing myself or with a goal of beating my last time. Turns out I didn't have to work as hard to get the same time as three months ago. Well actually I did the exact same amount of work and produced the same power output since I did it in the same amount of time. The difference was how I felt during and more so how I felt after the last rep. I wasn't rolling around on the floor looking for breathes and praying for the burn in my legs, forearms and lungs to fade fast. Instead I dropped off the bar staying on my feet and thinking, "huh... same time as last time." And it didn't feel like the same effort as before. I had a little burning in my chest, but that was about it other than some light panting. Not a better time, but I mark that as progress in my book. Especially since my first rx'd Fran was 8:00 in early winter of '07. My first crossfit wod, first day in the door was Fran (August '06). I used a 45# bar and did about 20 pullups out of the total 45, and the rest jumping. Don't remember if I finished her. Still hate her to this day.
PS - Still not looking forward to Murph. Haven't done it since my second week doing crossfit. My time was 61:?? There were alot of jumping pullups in that workout and the whole thing was a huge struggle. While everyone else was doing two squats a second, I was doing one squat every two seconds. The wod never felt good. The whole time I was trying real hard not to hurl, seriously. You all will do much better, seriously. See ya'll out there.
Wednesday, May 21, 2008
New Videos Coming Soon
Training Log
5/21/08
NSC WOD
10 Rounds
10 deadlifts 135#
15 pushups
11:43
I like this wod because it's a great opportunity for me to work on my pushups which is a big weakness of mine when it comes to high reps. The problem with the workout is that every 12 seconds im back to struggling with pushups. Already at round #3 I need to do the pushups in multiple sets. It's the only way I can do the wod and still maintain descent form and always full range of motion. If I can't do that then I don't care about the time.
This afternoon I traveled back into the city to do a couple more videos for Jon Gilson of AgainFaster.com. The first video was on the deadlift and I got some good work in up to 455#. The second video right after was on the split jerk. Strange coincidence that both of those were part of our classes today. Anyway, I worked up to 205# for the video. Keep an eye out for the two videos within the next week. Let's see how they come out. Again, feel free to bust my balls for my stellar on camera presence. And I'll just tell you to go F yourself :). Just playin'. Enjoy!
5/21/08
NSC WOD
10 Rounds
10 deadlifts 135#
15 pushups
11:43
I like this wod because it's a great opportunity for me to work on my pushups which is a big weakness of mine when it comes to high reps. The problem with the workout is that every 12 seconds im back to struggling with pushups. Already at round #3 I need to do the pushups in multiple sets. It's the only way I can do the wod and still maintain descent form and always full range of motion. If I can't do that then I don't care about the time.
This afternoon I traveled back into the city to do a couple more videos for Jon Gilson of AgainFaster.com. The first video was on the deadlift and I got some good work in up to 455#. The second video right after was on the split jerk. Strange coincidence that both of those were part of our classes today. Anyway, I worked up to 205# for the video. Keep an eye out for the two videos within the next week. Let's see how they come out. Again, feel free to bust my balls for my stellar on camera presence. And I'll just tell you to go F yourself :). Just playin'. Enjoy!
Tuesday, May 20, 2008
MEMBER NEWS: Joe Rapuano aka Rap-Dog
Hey Greg!
I just thought I would give you an update regarding the Kancamagus Hillclimb TT that I raced in this past Saturday. This race starts on the Conway, NH side of the Kanc and climbs just over 21 miles up to the pass at 2850 feet. The weather looked sketchy on the drive up, but started to clear and became sunny and in the mid 50's by start time. I felt good the whole ride and was able to ride on my big ring for the majority of the first 15 miles of the race. The pain really starts at approx mile 16, where the 5 miles of climbing at a 5-7% grade starts to bite into your legs.
While there was a headwind, I was still able to ride well on the climb and felt strong. I was able to finish with a time of 1:24:08, which was 3:50 faster than last year! This placed me 20th out of 74 racers in my division. The winning time in my division was 1:11:09, which is cookin' on this course!
I really feel that the Crossfit workouts played a big role in improving my core strength and mental toughness to ride hard the whole race, especially the long 5 miles of climbing to the finish.
As with every workout, there needs to be an element of fun. After about a 10 min break and enjoying the scenery at the top, the fun really begins with a fast ride back down to the bottom. The corners really come at you fast at 52 mph and I was able to let loose as there was very little traffic. I hooked up with another group of riders and we rode pace line the rest of the way at 28-30 mph.
Thanks for the support at the gym Greg!
Joe Rapuano
If anyone is interested, Steve B. sent me this video of Michael Pollan the author of The Omnivore's Dilema. It's long, but very interesting to hear the author of such an intriguing book. Don't mind the kid that introduces him, that part of the video is short. Thanks for sending this my way Steve.
Training Log
5/20/08
5x5 Front Squat
245#
on 5/13/08 5x3 front squat at 245#, on 5/6/08 5x5 front squat at 225#
I forgot what I did on my last 5x5 front squat. I guessed wrong with 245#. I was thinking of my 5x3 weight. I should have done 235# for 5x5. My 4th set I only did 3 reps. 3rd rep was a real challenge and it felt weak. So I rested up and finished strong on the 5th set. I will keep working at 245# for my 5x5 front squat until it feels strong and my form sures up.
I just thought I would give you an update regarding the Kancamagus Hillclimb TT that I raced in this past Saturday. This race starts on the Conway, NH side of the Kanc and climbs just over 21 miles up to the pass at 2850 feet. The weather looked sketchy on the drive up, but started to clear and became sunny and in the mid 50's by start time. I felt good the whole ride and was able to ride on my big ring for the majority of the first 15 miles of the race. The pain really starts at approx mile 16, where the 5 miles of climbing at a 5-7% grade starts to bite into your legs.
While there was a headwind, I was still able to ride well on the climb and felt strong. I was able to finish with a time of 1:24:08, which was 3:50 faster than last year! This placed me 20th out of 74 racers in my division. The winning time in my division was 1:11:09, which is cookin' on this course!
I really feel that the Crossfit workouts played a big role in improving my core strength and mental toughness to ride hard the whole race, especially the long 5 miles of climbing to the finish.
As with every workout, there needs to be an element of fun. After about a 10 min break and enjoying the scenery at the top, the fun really begins with a fast ride back down to the bottom. The corners really come at you fast at 52 mph and I was able to let loose as there was very little traffic. I hooked up with another group of riders and we rode pace line the rest of the way at 28-30 mph.
Thanks for the support at the gym Greg!
Joe Rapuano
If anyone is interested, Steve B. sent me this video of Michael Pollan the author of The Omnivore's Dilema. It's long, but very interesting to hear the author of such an intriguing book. Don't mind the kid that introduces him, that part of the video is short. Thanks for sending this my way Steve.
Training Log
5/20/08
5x5 Front Squat
245#
on 5/13/08 5x3 front squat at 245#, on 5/6/08 5x5 front squat at 225#
I forgot what I did on my last 5x5 front squat. I guessed wrong with 245#. I was thinking of my 5x3 weight. I should have done 235# for 5x5. My 4th set I only did 3 reps. 3rd rep was a real challenge and it felt weak. So I rested up and finished strong on the 5th set. I will keep working at 245# for my 5x5 front squat until it feels strong and my form sures up.
Monday, May 19, 2008
Rips!
You all know what these feel like.... ouch! See training log for the wod that did this to my hand. Thanks Brent....
Training Log
5/19/08
KB Jerk L/R 53#__KB Snatch L/R 53#
10__1
9__2
8__3
7__4
6__5
5__6
4__7
3__8
2__9(rip on rep #2 of 9)
1__10
23:00
number of reps are for each hand not total for both. Brent and Dawn killed this wod. Brent 10:51? and Dawn 12?? Don't worry about how long it took me, I tend to take my time when I am struggling with technique. It's been a while since I've snatched KBs. It showed.
5x5 Press
115#
on 5/5/08 105#
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