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
Wednesday, May 13, 2009
Monday, May 11, 2009
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.
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.
Friday, April 24, 2009
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.
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.
Sunday, April 19, 2009
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!
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!
Monday, March 23, 2009
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 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!
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