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.
Tuesday, June 30, 2009
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!
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, June 26, 2009
Thursday, June 25, 2009
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!
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
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
Sunday, June 21, 2009
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!
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!
Saturday, June 20, 2009
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
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
Friday, June 19, 2009
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
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
Wednesday, June 17, 2009
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
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
Monday, June 15, 2009
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
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
Sunday, June 14, 2009
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!
Later!
Subscribe to:
Posts (Atom)