Uh! Yeah!

It has been over a month since I last posted on my training blog. Lots has happened since. I completed the Neuro level of the Neurosomatic Therapy Certification, Sandy's Market went out of business and then re-open. How ever I am no longer there because my Dad and I both removed all of our items out of the store. So now I am bulding my Massage practice and I am really enjoying that. It has also open up a lot of time for me to train and spend time with the family.

Last week I started focusing more time on the Crossfit endurance model of training for my next race. I did two running WODs:

1. 8x200m

1. 40sec
2. 37sec
3. 36sec
4. 37sec
5. 37sec
6. 36sec
7. 36sec
8. 37sec

2. 6x400m

1. 1:30
2. 1:28
3. 1:28
4. 1:28
5. 1:30
6. 1:29

This Tuesday we did a speed WOD at CFC

2x 12min run w/ 2 minute rest in between

1. 2600 meters
2. 2600 meters

I will run tomorrow and the next day. And work on keeping the post up to date!

Wed, 7/22/09

WOD: Run 1 mile 2x

1st 6:25
2nd 6:36

Need to start working on my speed and maintaining speed through out many intervals. Friday is going to be my next interval workout.

Off to work on visceral massage excited about it!

Monday 7/20/09

4 rounds done individually for time
75 jump Rope
25 Wallball shots
10 Kipping Pull-ups
1:59, 2:07, 2:04, 2:06

Crazy Week!

Well, the last few weeks have been nutz! With the situation at Sandy's Market, Maintaining Clientele and the WOD this week have kept things very interesting! I haven't been doing much training lately as far as the running goes but the Crossfit has been all Five days this week with a rest day on Thursday that was really helpful! So helpful that it has improved my form which will improve work capacity of a long WOD.

The week as far as the WOD's went were up and down! It started off good and then I walked into the gym and saw what was on the board. My mouth dropped open and I couldn't believe it. I had the option of either a rest day or do the WOD. I went ahead and did the WOD because I knew that if I did not do it that day I would be thinking about it all day and have to do it the next day. That would really suck! Any ways I made through the week and out of all the WOD's this week the one that made me the most sore Saturday's WOD which was Sit-ups and squats. I am sore from both.

Mon 7/13/09
For time, 21-15-09 of:
Thrusters 65lb
Pull-ups
6:25

Tues 7/14/09
For max loads:
Cleans, 1-1-1-1-1-1-1
95, 115, 125, 135, 140, 141x, 135x,

Wed 7/15/09
For time (in any order):
Row 500m
30 Full circle Box Jumps 24in
30 Pull-ups
30 Ring dips
60 Walking Lunge steps with plate overhead 35lb
30 Knees to Elbows
30 Push press m:55lb
30 GHD Hip Extensions
30 Wall Ball Shots 2-for-1s 12lb
30 Burpees
10 Tire Flips
Run 400m
38:16

Fri 7/17/09
5 rounds for time:
Run 200m
25 Sumo Deadlift High Pull (55lb)
25 DB Push Press (25lb)
18:38


Sat 7/18/09
For time:
24 Med-Ball Ab-Mat Sit-ups, 2 Squats
22 Med-Ball Ab-Mat Sit-ups, 4 Squats
20 Med-Ball Ab-Mat Sit-ups, 6 Squats
…to…
6 Med-Ball Ab-Mat Sit-ups, 20 Squats
4 Med-Ball Ab-Mat Sit-ups, 22 Squats
2 Med-Ball Ab-Mat Sit-ups, 24 Squats
11:11

WOD: Fran!

21-15-9
Thrusters (65lbs)
Pull-ups (Kipping)
For Time
6:26

Went light on the weight, but the most important thing today was form. we are starting to focus more and more on form. when you have correct form then you correct function of the muscles and that is when you work the most efficient. "Form follows function and Function follows form" stated by Wolff's Law.

Later!

This weeks plan!

Monday
Crossfit

Tuesday
Crossfit
speed Workout

Wednesday
Rest day
Run 5 miles

Thursday
Crossfit
Speed workout

Friday
Crossfit

Saturday
Crossfit
Run 5 miles

Not sure what the speed workouts will be but I will post them as I decide what I will do.

Later!

WOD:

With a continuously running clock do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Yeah! 12 burpees I stop in minute thirteen. It is really funny how you look at the WOD and you say to yourself man I am going to blow that one out of the water and then you get into the WOD and realize how hard it is going to be! About round 10 I was ready to quit. The heat and lack of sleep this week has been affecting my performance. Also, I have been talking to Pam who did the Endurance Cert and I am getting more info on how the training works. I am really excited about it and am going to continue on that path. I will have to get a little more strict on my training and make a schedule. Anyway that is all for now. Look for my training schedule for next week. You will see some speed and a little bit of endurance training.

later,
Tim

WOD: 16x 100 meters, all out sprint

For time:
16 x 100 meter sprints

Note 1: Don’t jog. Don’t run. Sprint! Every 100 meters is everything you have!!!Note 2: Rest in between each 100 meter sprint as much as you need, just remember that your time is from the start of your first sprint to the end of your last.

12:15

I felt that I was pretty slow. I decided the strategy I would take is to jog the turn around. That is probably where I lost a lot of time. I wasn't happy with the time but will post it and compare for next time. I know that for sure that short distance speeds are my weakness. And increasing my time there, is going to help my long distances. So I will keep training and keep posting. Also, there were three of us in the WOD. All three of us were at different levels.

Monday WOD: "Angie" 6/29/09

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

25:? I think

I can't remember what my times was but I know that this was a difficult WOD. During the pull-ups I had a hard time keeping a good grip and also my hands are having to adjust from the previous pull-up workout that tore my hands up. But I did all pull-ups kipping. The push-ups I had to scale down to knees. I felt that if I kept going at the pace I was going it would take me a while to finish. Sit-ups were hard because every time I stop I would get light headed. Squats were fun! I always like air squats. But legs were feeling the burn.

I am discovering more and more where my weaknesses are. I know for sure that my upper body isn't as strong, and I am discovering that speed is my other weakness. I know that those two things have improved since I started a year ago. So focusing a little more on those two things I believe will help a lot. I know that doing some more speed training out side of my WODs will help my time over all. As far as increasing upper body strength. I know that my upper body has gotten stronger I think that I will just keep going. I have come along ways and know those areas have improved. The areas that I am not so good are starting to be discovered.

Later!

Friday 6/26/09 WOD Isabell

30 snatches for time (90lbs)

Time 3:53

That's All!

If you could marry any Female WOD which would it be? Helen!

She is my favorite WOD!

400m Run
21 Kettlebell Swings (53lbs)
12 Pull-ups (Kip)

Time 11:36

My favorite because she isn't as brutal as the others like "Fran"! I could image these two girls standing next to each other and in my head "Fran" would beat the cramp out of "Helen". But on the other hand "Darlene" would be next in line to take out both! It was hot but the Kettlebell swing created a little bit of rest to slow the heart Rate down. The heat makes everything harder. By the Third round I was having trouble hanging onto the bar for the pull-ups. Probably from the kettlebell swing. Although the Kettlebell swing were much easier because I have been doing one arm kettle bell swings. I felt strong throughout the whole thing.

I was slow about a minute behind the other fast guys that day. But Matt had the fastest time 9:55. I hope to be there soon!

Later!

Protein, I ahve figure out some things

Okay, so the two products that I talked about in my last post I have found out that they are both good. One thing that I have discovered is that when looking at labels of protein supplement don't get anything less than Whey Protein Isolate. Reason is that isolate means that the protein has been separated from the fat and lactose. Making it easier to digest. In other words it is more efficient. To put it simply, the protein molecules in other products are just too large for your body to absorb. BNRG, however, takes a step further by making the protein more easily absorbable. Direct from there website this is how they explain it, "PROTO WHEY 100% pure hydrolyzed whey protein peptides from BNRG are reduced (hydrolyzed) to between 1% and 4% of the size of typical protein peptides. All other proteins must go through this process, called hydrolysis, in order for your body to absorb them.To put it simply, the protein molecules, called peptides, in other products are just too large for your body to absorb."
Also, I asked the representative of the company where they source there protein. He told me that he believes it comes from New Zealand. If you are not aware, New Zealand's Cow are not tainted with hormones and antibiotics and they live a natural life. So BNRG's Photo Whey is a very good choice for the money.

Genesis Today "Protein 100" is another product that has a good source of protein although they use the same method as BNRG but a little different. The source there protein from a company called DSM which formulates PEPTOPRO which is used in the "Protein 100". They focus on the bodies absorption of Dipeptides and Tripeptides which are easily absorbable for the body. So the body works less to digest and absorb the protein.

Both products are very good products I recommend Genesis Today Protein 100 because it has some repairing factors that other don't have. On the other hand a good protein with Glutamine is very important when looking at protein because it also aids in repair of tissue. So if you want to learn more, I suggest looking at these two products first and starting there. The only way that you will find the right supplement for yourself is by either taking my word and the companies word or by researching it for yourself.

That's all for now! Later

Protein Protein Protein! Which one should I use!

Lately I have been looking at more and more proteins. Being that part of my business is running a vitamins department at Sandy's Market I have been looking at our protein and wondering why we have some many different types. We have different brands, flavors and Soy, Whey and Plant. I am on a quest to discover to find out why we are carrying all these different proteins and the other types that are out there that are better than what we currently have. Recently, I have been using a product called "Protein 100" by Genesis Today. It is protein that comes from cows in New Zealand and also has collagen. It is a liquid protein which provides 15g of protein in one ounce of liquid. Pretty awesome if you ask me.

Another Protein I have just received is "Harmonized Protein" by Progressive Nutritional. It is whey protein produced from New Zealand Cows. With 23g of protein in each serving.

I will be researching more protein products and I hope to answer more questions that I have about the many different protein supplements out their. Stay tuned for more.

By the way I have been using the Protein 100 for about a month and have noticed a difference in my muscle mass and energy during workouts. Also recovery has been faster. Later!

WOD: " Darlene" Death by Burpees

Yes man! Death by burpees. Max reps in 20 mins! Simple WOD but very tough!

Running WOD Friday and Saturday

Friday afternoon I set out about 5 pm to do my WOD for the endurance part. The WOD was 2x 1000 meter at 90%

1st 1000 meter 4:08
2nd 1000 meter 4:18

Considering it was hot and a little humid. The run was slower than I could have gone. I could feel the heat beating down. The second round was a little tuff. That usually means that I went out to fast the first time. Which is a common mistake that I need to correct. As I train more and more I will see that get easier. The idea is to be faster the last round or close to the same but not be slower.

This morning I went out for Saturday's WOD which was 12 min time trial. The object to run as far as possible. T started by working on POSE running technique and then an easy 5 min run to where I planned to start. Which was on the trail at Jones road by the Pine trees. I started there ran as far as I could in 5 mins and then turned around an continued the rest of the way back. I choose to do it on the trails because of the mixed terrain. There were ditches and sandy parts that made the run a little more difficult. Towards the end I felt myself hitting a high point and I felt very strong. I wish that I knew exactly what the distance was. I am going to guess it was about 1 3/4 miles. When the same WOD comes up I will do it on the same course. I also had to put up with some dogs on the course to which probably took some time away. So next time I should be a lot faster.

Later

WOD:10 Dead lifts (m:225), 150 Jumprope or 50 doubleunders

Dead lifts (185) max dead lift was 225lbs
Time: 8:36
about 3-5 months ago my max was 205lbs. Then about 2 months ago I reached 225lbs. Weight is increasing and I hope to get better in other areas where I can get faster. which will make my run faster. Crossfit works multi-dimensional in every area. If I can become stronger and faster in areas where I am weak then I will become stronger and faster in my running and that is the goal.

This afternoon, Running WOD 2x 1000m sprint
http://www.crossfitendurance.com/

Saturday
Running WOD
12 min Time Trail All out sprint on the Trails

WOD: Push Press 5-4-3-1-1-1

Was cautious because of an injured wrist.
Started kinda light and went to max
95, 115, 120, 125, 130x, 130x

Try 130 twice but could not get it. The Push press and Push jerk are two movements that require explosive hip movement and I feel are important to get the weight up above the head.

WOD Crossfit Endurance
3 rounds
1 min on 1 min off
distance went from about 2oo.2 meter and increased each time. Which was what I wanted Max was close to 200.5 - 7 meters. I am working on Pose running more and more each day. It is different than the regular running I have been doing. I am faster and am seeing a difference in my speed. I am liking the train less get the same result method, but I am not sure how it will turn out in the end. either way I am sticking to the plan. Next Race is in October!

Later,
Tim

WOD: ERIN

Erin

5 rounds for time:
15 DB Split Cleans (m:40lb DBs,f:25lb DBs) (demo)
21 Pull-ups

Time: 19:09 w/ 25lbs full pull-ups
Great workout! Was tough and very humid. afterwards I worked on kettlebell swings.

Afterward, practiced Pose running at least what I know from the videos. And ran 200m on and 200m off 8x. I am warming up and getting use to running pose. Tomorrow I will do another running WOD. Mainly to practice pose and get use to the new style of running. Again it was very humid this morning.

Later

I new look on Things

Well I finished my first ultra and I am looking for way to improve my time. I have been doing crossfit for almost a year now and I have notice a huge difference, but there is still room for improvement. Mainly in two areas: diet, running form and my training. I have been looking a lot at Crossfit endurance and Pose running. It seems to make a lot of sense to me to train in different way. I finished my first 50k with my longest distance being 18 miles and crossfiting 3 times a week. I thought that was pretty impressive. I even passed people that had trained more than I had. So there is definitely something to the whole crossfit mentality. So I will give it a try this year and see how it works out. Stay posted to see the WODs and what I am doing and feeling during the the week.

Later!

Friday May 15th, 2009

WOD

Tor Time:
500m Row
20 Back Squats 65 lbs
20 Push Press 65 lbs
400m Run
30 Renegade Manmakers 20 lbs
30 Pull-ups
250 Jump Ropes
40 Ab mate Situps
40 Slam balls 8 lbs

25: ?
I scaled down the weight to accomidate for the race tomorrow! First 50k! First Ultra! Very excited and nervous all at once! It has been a good week and I am looking forward to tomorrow! I will have pics to post so you can see the event. Later!

Fight Gone Bad! May 13th 2009

3 rounds, 5 Stations, 1 minute at each station, 1 minutes rest in between rounds:

Row: 22, 19, 20 = 59
WB: 18, 15, 9 = 42 (20lbs)
SDHP: 22, 16, 15 = 53 (75lbs)
BJ: 15, 15, 15 =45 (20")
PP: 15, 11, 13 = 39 (75lbs)

Total: 238

Good vs Bad Endurance/Energy products

Saturday a Lady came in selling a product called Efusjon an energy drink that I have never heard of. She wanted us to sale the product at Sandy's Market. As she talked to me I looked at the ingredents and saw 'Crystalline Fructose' amoung the other natural ingredents in the list. I know from research I have done on my own that any kind of fructose is a simple sugars and simple sugars create spikes in the blood sugar level and that is why Fructose is not one of the higly recommend sweetners on the market.
My dad and I decided to open the can and try it. First of it did not taste very good and second off I did not feel any different 30 minutes later. However I started my 10 mile afternoon run and suddenly discovered how much my stomach did not like the product. I keep belching it up and felt very bloated. Efusjon or any other type of energy drink that has carbonation along with any kind of sweetener that is going to raise blood sugar levels drastically or that a Diabetic could not have is not a good energy drink. Energy drinks are shallow and do nothing to support endurance or energy.
On the other hand I have been very faithful with Hammer Nutrition and have found that their products are superior when it come to energy during high output activities. In their formulas they use two main types of sweeteners: Stevia and Xylitol. Stevia is a natural sweetener that does not affect blood sugar levels. Xylitol is a natural sugar that is a complex carb and is processed slowly. During my run I used Hammer's Products: Perpeteum, HEED, Endurolytes, and Hammergel. That combination kept me moving with out the muscle fatigue that I have felt other days. My muscles did not hurt and where not fatigued but were just tired. That is the best I have ever felt.

So there is a difference between energy drinks that are filled with sugar and ones that are designed to make you go long and hard during sports.

To learn more about Hammer Nutrition products visit: www.hammergel.com they also have lots of research and articles about these topics.

Monday May 11th, 2009 WOD

3 rounds for Time
400m Run
21 Kettle Bell Swings (35lbs)
21 Burpes

Time 15:12

Friday April 24, 2009

WOD

Push Jerk
5-3-3-1-1-1-1

95-115-125-135-145-(150)-147

Wednesday April 22, 2009

WOD
2 rounds for time:
20 Pull-ups20
Push-ups
20 Abmat Sit-ups
20 SquatsRun
400m with medball (m:10-12lb)
20 Burpees
20 Box Jumps (20in)
20 Walking Lunge steps
20 Push Press (m:75lb)
400m with medball (m:10-12lb)

Time 31:04 - I looked forward to this one. It was a killer but a goodie. I started with pull-ups and did 15 in a row. I just about knock out 20. Second round of Burpees was a killer. That slowed me down the most. Other than that the wrokout was great! Also, The run with the med ball really sucked! It is really difficult to run fast with a 12 lb object the size of a basket ball.

Rocky Hill Ranch Run now Hell's Hills!

As you all know that this past weekend was filled with the excitement of the MS150 being cut short because of the weather. Being that it rained in buckets Friday and threatened to rain Saturday. In a small town near La Grange is a town called Smithville. I was camping out with my wife, son and dog (the Training Crew) preparing for the next hoping that the race would still happen despite the threat of rain and thunderstorms. I awoke Saturday morning from a very restless sleep around 5:00 in the morning with the sounds of trail runner participants arriving for the race. I decided that I would go ahead and obtain my race packet and start getting ready for the race. In the mean time you could see in the distance Lighting flashing in the distance and looking and feeling like it is coming in the direction of where we were. After obtaining my race packet I headed out to check out the start of the 50k and 50miler start which would be starting in about 20 min. As I was walking out towards the starting line. The race director was head back the opposite direction and announced, "Race is Canceled!". Crap! I thought to my self. I started heading back to the tent where my Training Crew was still a sleep for there restless sleep and told them the news.

Trail races are completely different from any other race that I have ever been in. The runners are a different breed. The races are not heavily sponsored and usually they are very rugged. For instance, when we were driving to the location of the race we were looking for a special sign that had the name of the race on it. Instead all that we saw was a sign made out of a scrap piece of plywood and spray painted on the plywood it said "Race". I knew right then and there that was the place. It fit the character of the event. Rugged and low budget.

Trail running is not about the fame and fortune, but about the opportunity you have to spend it with friends, nature and people that you don't know and share stories about that race and other races and future races. It is a totally different breed.

Next race Hog's Hunt 50k! May 16th! See you there!

HELEN!!!!!!!!!!! 3/23/09 Monday

WOD Helen
3 rounds for time
400 m run
21 kettle bell swings (45lbs)
12 pull-ups
time 10:50

I watched this workout done by another CF athlete and he did it under 7 mins. Pretty awesome! He ran the first 400 in 1:24 that is fast! I am not sure that i ran it that fast. I was feeling the run from Saturday I did 7 and that run took me a while to get the legs going. As for this morning I felt like I was off. The systems were not functioning like they should. the first round was good but it took about half the run to get the legs really warmed up. Everything felt great all the way through and I was making good time. The third round everything went down on the pull-ups. My fore arms and hands were very tight and I was having trouble keeping grip on the bar and also my arms were just exhausted. Nothing like a crossfit workout to exhaust the body. Well, tomorrow I will run six in the morning. and Wednesday back to Crossfit and also a 4 mile run will be included. Thursday another 6 miles and Friday 4 miles and then Saturday morning 12 miles or plus will see. Total for the week 32 miles. there will be a lot of walking going on this week. I am only out to get the mileage I need and I am not out to break a world record. Later!

3/2/09 Monday

WOD
100ft lunges
21,18,15,12,9,6 of
Pull-ups, and Sit-ups
13:47

Good WOD! I just order some Hammer Nutrition products. HEED, PERPETUM, and HAMMER GEL. I have used their products in the past and have found them to be very good products. I am going to start working on more liquids during my run instead of bars. I have run that liquid is much more efficient on the digestive system. I also looked at GU and compared the to. The main difference is what the to companies use for energy source. HN uses complex carbs and GU uses simple carbs. Complex carbs burn over a longer period of time and last longer. I will report of the progress that I will achieve on my long run.
Schedule for the week
Monday Crossfit WOD
Tuesday 100 squats, 50 push-ups, 50 sit-ups + Run 6 miles
Wednesday Crossfit WOD +4 Mile Run
Thursday Squats, Push-ups Sit ups as many in 2 min each + 6 Mile Run
Friday CrossFit WOD +4 Mile Run
Saturday 12 Mile Run
Total Miles for the week 32 miles

New 50K date!

Because of MS150 I will be doing the 25k at Smithville http://www.tejastrails.com/RockyHillRanch.html April 18th and the 50k in Huntsville http://trail-race.com/stone/hogs_hunt.html May 16th. Anybody that would like to join my training crew to party at the race site let us know it will be great!

Tim

WOW!

Hey everyone!

It has been a whole week since I last posted and a lot has taken place. Last week I completed 22 miles; 6 on Tuesday, 6 on Thursday and 14 on Saturday, but actually came up short and did 10. I was running and feeling good with the plan to complete 14 miles. Around mile 9 I was feeling really good and was going to keep moving. My mind left the trail and was focused of something else and I landed on a root and turned my ankle, and went down to the ground. I heard a pop and burning pain in my ankle. I laid there rolled up and felt my ankle. No swelling yet. I thought to myself good, but the pain was burning. So I laid there luckily I had my training partner Shelly whole knows no pain and notice I was on the ground and keep bring me a stick to through. She kept me in the moment and focused on getting better. I also brought my phone so that I could track my mileage and route. So I called my wife to meet me at the nearest park to pick me up. Which was only about 1/4 mile away. I finally got up looked down at my ankle and saw that it was not swelling. Which was a good sign, but it was definitely sore. I had to end the run there because of the condition of the ankle. So I came up short on my mileage. But I felt very good, strong and was ready to continue onward. Right now the ankle is doing great, I will stick to flat smooth surfaces for a while right now so that I can regain the strength in the ankle.

Monday Feb 16th, 2009 WOD
21-15-9
Burpees
Pull-up

Time 7:07
Great strait to the point WOD!

Tomorrow. 6 mile Run!

Good Morning Everyone! Feb 6, 2009 Friday

WOD
5 Rounds for time:
5 Deadlifts (160lbs)
10 Burpes
Time: 7:04
Nice short workout. I did feel it somewhat in my legs especially hams.
Your mind can play games with you and tell you that you can't do it and Crossfit helps you to separate the two. I figure out that if I don't think about the movement and just do it I can accomplish it. I was doing pullups in a WOD one morning and every time that I sat there and thought about if I was going to be able to do it or not I would not do a strong pull-up. If I saw myself doing the motion I would make it. Interesting how that works. That is where Crossfit stands out from other workout formats. It takes you all the way to exhaustion and then says keep going! That is when the mind tries to take over, if you let it. But if you let you body take over you will shortly find out that you can go even further than what you thought.

Later!
Tim

Thursday February 5th, 2009

I inveted my own work out for today which invloved these movoments: Push-ups, Pull-up, and Squats. The plan was to do 10 push ups every 10 min starting at minute 5, 50 squats every ten minutes starting at 10 min and 10- pull-ups at three locations around Memorial Park. Distance is 6 miles. Total pushups:60, pull-ups: 60, Spauts 250. Mileage 6 miles 1:02.12.

I thought that was pretty good time. The last mile and a half I felt like I was crusing. I felt very powerful and strong. I was quite surprised that I had the power, endurance and stamina to pick up the pace for that long. It was really good. Crossfit is really doing its job, especially recently.

Later!

Tim

Tuesday and Wednesday, Feb 3-4. 2009

February 4rd, 2009 at 10:30 pm
In: WOD
3 rounds for time:
Run 400 meters40 KB Swings (m:53lb,f:35lb)30 Ab-Mat Med Ball Sit-ups (10-12lb)
Post time and thoughts to comments.

February 3rd, 2009
Run 5 Miles
Good run this morning but felt Monday's WOD!

Feb. 2nd Monday 2009 5 ROUNDS!

of:
400 meter run
30 Box Jumps (24")
30 Thrusters (20lbs)
Time : 31:44

That was a tough WOD! I lost count twice and forgot what round I was on. It was a test of mind over body and it was a challenge. Legs felt awesome even after a 12 miler on Saturday! Enjoyed the WOD very much and I look forward to tomorrows run!

Later
Tim Jr

Tim's 50k Training Crew 2009


Jana! Moral support and food provider!
Relationship: Wife
B-Day: 12/09/77
Leg advantage: Two
Favorite movie: The Pirate Movie
Mode of Training transportation: Bike and Car
Exercise type: Crossfit
Training Duty: Make sure her husband does the workouts required to finish the race. Moral Support, and encouragement. Making sure that Timmie has everything he needs!
Longest Distance: 24 miles (Grand Canyon Crossing)







Timmie! aka Little Guy! Has dad trained to push him around the neighborhood!
Relationship: Son/best buddies
B-day: 11/30/08
Leg advantage: Two fresh band new legs
Favorite word: BAH!
Favorite Toy: Sticks, pens, and anything else that he can find
Training Duty: Non just sit back and relax when daddy is pushing him. Or complain about not going fast enough or stopping.
Longest Distance: 25 feet

Shelly! The long distance trainer!
Breed: Border Collie

B-Day: 7-31-2005

Leg advantage: Four

Favorite toy: Balls and Fisbees

Training Duty: Making sure that the trail is clear ahead. Also making sure the Dad is has a sense of humor on his runs. Long Distance is her favorite but really like it when Dad or Mom play ball or fisbee with her!

Longest distance: 18 miles

Collar: Spiked green leather collar

Other activities: Dock jumping, Barking at other dogs behind fences, chasing after balls and fisbees and anything else that mom and dad throw.

Monday Jan 26th, 2009

Ran 3.70 miles- goals was to run 4 but I came up a little short. felt good on the run but did not go as far as I need to. I will run Wednesday morning 6 miles and then run 6 miles Thursday that will give me a total of 15.7 miles along with a twelve mile run this saturday. That will total 27.7 miles for the week. Tomorrows WOD is: Not posted yet, I will inform you tomorrow what it is.

Later!

Tim

Man! It has been a long time!

Here are my workouts from this week!
Friday Jan 23rd
Tabata What?
5 Stations - MAX EFFORT at 8 x intervals of 20 seconds work, 10 seconds rest at each station - score for that station is lowest scoring interval. 1 minute rest between stations.
Stations are:
Squats Pull-ups
Sit-ups
Push-ups
Sumo Deadlift High Pull (m:45lb KB)
Total score for workout is sum of scores from each station. 41

7 mile run! 1 hour and 20 minutes

Thursday Jan 22nd
For time:(in any order)
Run 400 meters
80 Sit-ups
70 Walking Lunge Steps
60 KB Swings (m:45lb)
50 Slam Balls (m:15lb)
40 Box Jumps (m:24in)
30 GHD Hip Extensions
20 Pull-ups
10 Burpees
Row 500 meters
Time 23:56 WOW! this WOD was awesome it was very exhausting.

Wed. Jan 21st
Back Squat
3-3-3-3-3-3
Max was 205 lbs pretty awesome!!!

Tuesday Jan 20th
For time:(the movements between the runs can be done in any order)
Run 200 meters25 Bench Press (m:95lb)
Run 200 meters25
Ring Dips
Run 200 meters
25 DB Shoulder Press (m:30lbs)
Run 200 meters
50 Push-ups
Run 200 meters
Can't remember the time?

Monday Jan 19, 2009

WOD


3 rounds for time:
Run 400 meters
15 GHD Hip Extensions
30 Slam Balls (m:15lb)
45 Jumping Pull-ups

17:20- Good WOD! Worked every part of the body. The run was great but going from the pull-ups to the run was difficult. being that my arms were the one that were suffering. Everrything else was great.

4.98 Mile run- run was great I felt great andmy legs felt very strong. The weather was very nice and cool. I keep a good strong pace through out the middle of the run. My legs did tire towards the end but I am not surprise because of the workout from this morning which worked the legs. Below you can see my route this evening. Tomorrow Morning it is off to Crossfit and I am off and taking it easy, no running tomorrow!http://www.mapmyrun.com/route/us/tx/cypress/567804270745

Mon - Sat. 6 days worth of post in one day!

Monday Jan. 12 WOD

150 Thrusters (morning 5:00am)

Run 4 miles (Evening 9:30pm)- great workout, but very challenging. Had to keep form throughout the entire work and that was the hard part. this workout also played with my mind a lot. I wish that I had the time that I accomplished it in but I don't. I started out doing 25 thruster and then tampered down to sets of two and then up to 10 sets. Very challenging workout that really focused on form and endurance! That night I also went out for a 4 mile run. It was a good run I felt really good on it



Tuesday Jan 13 WOD

As many reps in 20 minutes

8 dynamic push-ups

10 pull-ups

9 reps

Man this was also a tough workout. Talk about overcoming your thoughts. This one really challenged my mind. I did kipping pull-ups all the way through but had to back down to knees push ups because I had a hard time.

Wednesday Jan 14
For time, 21-15-9 of:
Push Press (m 95lb)
Box Jumps (m 30in)

Matt was really pushing me to go more so I did. 95lbs push press was really pushing me. The weight was tough the last round of nine and bearly finished. But completed the whole workout. I had been doing box jumps on the 24" box, but this time Matt pushed me towards the 30" I did the whole workout on the 30" box. It was pretty awesome. In the front of my mind I was saying that I could not jump up on the box. Then Matt yelled out just jump, do it! So I stopped thinking about and just started jumping. I completed the entire workout. It was very tough and pushed me to my limits.

Thursday Jan 15

3 rounds for time of:
40 KB Swings (m:45lb)
25 Knees to Elbows
I was feeling yesterday's workout. The kettle bell swings were very tough and challenged my core and upper body. My grip started to go on the second round which made it hard to keep a firm grip on the handle. I finished pretty slow, but that was because of the strenuous workout on Wed.
Run 6 Miles- I ran at memorial park and there was hardly anyone there because the Houston Marathon is coming up this weekend. I did two loops around memorial park and felt very good. My legs were tight and stiff but that is going to be a given after the two WOD that I had. I finished the run in 50 minutes which was better than I thought that I would do.

Friday Jan 16
WOD:
5 minutes of max jump ropes
…then…
50 Med Ball Clean & Jerks as a group!

Good wholesome workout! I did 430 on the jump rope which is great! When I first started out I had a hard time doing 200, and this time 200 hundred was really easy. So the jump rope was easier than what it has been in the past. Then on to the med ball cleans and that was a bit tough because Matt was calling the moves and the counts.

Saturday Jan 17

12 miles- My legs were pretty much dead from the week. I did Load up two water bottles of Electrolytes and brought a Cliff bar with me. The plan for this run was to walk the first mile and then run 3 miles and walk a mile and run three and so on until I finished. I was not so worried about the time but finishing was what was most important. Endurance is what I am working on here not speed and I have to keep that in mind while training for the 50k. My speed work out will take place during the week on road or trail, depending on where I am. Total Mileage- 22

Saturday Jan. 10,2009

Suppose to be a 10 mile run but end up being a 7 mile or 1 hour and 20 min run at Memorial Park.

The weather was the typical Houston Weather unpredictable unless you watch the news which I don't. I did how ever notice on my way out to Memorial park that the clouds were very dark. I also stopped to pick up a cliff bar for the run. When I went into the store the weather was nice humid and slightly warm just like I like it. When I came out it was windy and the temp. was dropping. I though to myself that a cold front was coming in and that was obvious because of the temp drop and the wind picked up so I check the forecast on my phone and the prediction was High 69.
So I drove out to Memorial park parked and Shelly and I took off on our run. We started about 7:45 and we finished at 9:00 I would have gone longer but there was something that I was committed to at 10 for the rest of the day. The run was great I felt good and my hip was not bothering me like it was on Thursday. Shelly did have some trouble with other dogs, but other than that the run was great.
The miles that I missed this week I will make up throughout the week. That is anywhere between 3-4 miles. This week I will also be sending in my registration form to run in the race.
This week the training schedule is Crossfit every morning, but going easy on the weight and the workouts.
Miles for the week 22.

• 4 miles on Mon, Wed, Thurs
• 10 on Saturday

Stay tuned for this weeks updates. By the way I have not been doing very on my diet. I will keep working towards a better diet every day.

Life is Great!

Tim

Thursday Jan 8, 2009

When ever your neck is stuck or out of balance the rest of the body compensates for that. It is a correction process that your body goes through in order to keep the eyes level. So in that case my neck was out of balance and therefore my hips were compensating to correct what was going on in my neck or it could have been the opposite. But regardless I had the adjust done by my good friend Dr. Otis who is an amazing Chiropractor and is 85 years old and still practicing. (That really inspires me to continue my practice in massage). I left feeling better. However my hips had adjusted to my neck and my hips became out of balance mainly my right deep six rotators, IT band and Hamstring group. All day long it just stayed there contracting because that is what it was use to doing for the last few days or even weeks. So I had Faith and my Dad work on the area and we discovered that the range of motion for the deep six rotators was not at its fullest range of motion. After some compressive work and releasing the muscles in that area my range of motion improved and I was back to normal. Alternative therapy works again . I think I will start keeping score Alternative Therapy 50: Conventional Meds 1

Thursday
5 Miles through the neighbor hood with my training crew. I felt strong but my hip was really bothering me. I still completed the miles. I took two bottles of water with me one had water the other had Electrolyte Stamina. Weather was great! My legs did get tired toward the end but I believe that is from the restriction in my right hip.

Food:
Two Boil eggs
Salad with grass feed beef
Tuna Sandwich, and a Chocolate cookie
Water throughout the whole day

I have decided to see how long I can go before I have any candy, cookies or any other high sugar content product.

I will post pictures tonight so stay posted. Saturday is my 10 mile run so look forward to hearing about that.

Tuesday and Wednesday Jan6-7, 2009

Tuesday's WOD looked great but I was feeling the recent workouts from the weeks before and the weekend lacrosse game. I have a feeling that I need to take it easy for a while. Not to long though.

Wednesday WOD:
400m run
21 pull-ups
400m run
21 overhead squats 55lbs
400m run
21 hang cleans55lbs
400m run
21 push jerks55lbs
400m run
21 pull-ups
400m run

Time 18:21 fastest time on level two that I am aware of. This workout is actually Level 1 but with a 400m run. Level 2 is 75lbs. I tried the weight but was not able to support it on the overhead squats. Over head squats are very tough. If you are able to do them then that means you core is very strong. After all, it takes your whole body to hold the weight over your head while you do 21 squats with 75lbs over your head. The work out was great I really enjoyed it especially the running part. The last run was the toughest mentally for me because my legs were tired and I felt that I had no more juice in them. But I pushed through that and finished strong. I had the fastest time in level 2 that morning. I was very proud of the hard work that took place during the workout.

I am modifying my week a little bit. Today I had planned to run 4 miles but that got thrown out the window and moved to Thursday. So the plan is to run 7 miles in the morning and do the crossfit WOD on Friday. And a 10 mile run Saturday morning. That will complete my week with a total of 20 miles for the week. The hardest thing that I will face is my mind I will try to talk myself out of training and just giving up on this race in April. But anyone can give up and not everyone can finish a 50k!

Later!

Tim

Monday Jan 5, 2009

WOD 1-5-09

Dead Lifts
3-3-3-3-3
165, 175, 180, 185, 190

Max Push-ups in two minutes: 52

The workout was a good break from the normal routine of crossfit. Last time I did this WOD my max was 199. I wanted to take it easy this time because I was feeling the last two weeks workouts still. I think I am going to continue to take it easy the rest of this week.

I ran 3 miles tonight around 7:15pm the weather was good and cold. It was nice weather, it wasn't to windy or rainy. It felt good except for lunch felt like it had not settled. I feel faster and stronger in my legs and it is starting to get easier to run for longer periods of time. I contribute that to Crossfit and the strength that I am building there.

My meals were pretty good.
Breakfast:
Eggs, Onions, bell peppers, guacamole, tomatoes, and bacon

Lunch:
salad with chicken turkey and eggs. Maybe a little too much meat. afterwards I had strawberries and grapes to wrap up my lunch. I did have some sweats, my wife made these awesome rice crispy treats that are really good. So it has been hard to resist.

Dinner:
Veggies and tomato sauce with baked red potatoes. It was a good dinner!

Tomorrow morning I will go to Crossfit and I will take a day off from running.
Life is Great!
Tim

Saturday and Sunday

These are some of the photos from the Alumni game.

Ironman Alumni Lacrosse Game

Top: is the old guys. Left to right: Grant, Mike, Brian, Me.

Bottom: all ironman team members that played at the game.

The game was great but my legs felt like bricks. My lungs could not keep up either. I am thinking it was because of the intense workouts from this past two weeks. It was fun I miss playing though. Back to training! Today I put together my training calendar. I will be posting it by weeks and posting each workout including my runs and along with the food and supplements that I used during before and after the runs.

Also, I am planning my B-day party for this year. It is going to be a 29 mile run some where. I f you are interested let me know.

Later!

Tim

Friday Jan.2, 2008

Well it is Friday and a couple of days ago I had an idea to do a run on my birthday and make that my birthday party this year! so I am going to do that

Date: July 23 Thursday
Time:6:30 in the morning
Place: Unknown
Distance:23 miles just kidding, 29 miles

anyone is invited to come even if you live in another state.

Today I decide to go to Crossfit instead of run. I am not sure which one was a better idea. At first I was going to run 6 miles but then changed my mind on the way home and decide to do the WOD and during the WOD I made the decision to not run because my legs are really feeling Thursday's WOD "2009".

WOD 1-2-09
3 rounds for time
50 Push-ups
50 slam balls

Time 13:52

Tough! My food intake was pretty decent until I made it home. It helps when you are able to work at such a great store like Sandy's Market and you get to have great healthy food all day. Breakfast: Omelet with fresh veggies and guacamole
Lunch: Salad with grass feed beef.
Dinner: Not so good! Fudge and a slice of Ham? Yeah I need to work on this.

So my meals at home need to improve tremendously.
Tomorrow I will be playing an alumni Lacrosse game against some young guys. So I really look forward to seeing how I stand up to them now that I have been involved with Crossfit for 6+ months. It will be great just like old times.

Life is Great!
Tim

Jan 1st 2009 Thursday

2009 was the work out of the Day!
(2 Round)
1. 200m Run
40 Kettle Bell Swings 40 lbs
40 Sit-ups
80 Lunges
40 Push-press 45lbs
40 Jumping Pull ups
40 Box Jumps 24"
200m weighted walk 35lbs
40 wall ball shots 12lbs

2. Row 500m (Done anywhere in the work out)

3. 69 Burpees (done at the end or begining of the workout)

Time- 52:47

What a tuff work out! It is always fun to work out at Crossfit! This was one of the tuffest workout I have ever done. It was very challneging and really worked on the endurance level. Awesome workout! Before the work out I had Perpetum two servings with no food. The secound roound I was not so fatigue infact my endurance improved and I was able to finish strong . Perpetum is truely a great formula for endrance events and I plan to train and use it during my training and the race. I did not run today but I think the WOD took care of that. I will run tomorrow (6 miles). Later!

Tim