July 30, 2009

Arms Race (L)

Just 3 things, pullups, dips and a squat-clean-thruster with a 25 or 30 lb ball.  Just 3 reps so no individual effort was that big of a deal.  Trouble was though that there were 50 rounds of this.  50 rounds.  Jennifer thought it was a typo but knew 5 wouldn't be enough.  150 pullups, 150 dips and 150 squat clean thrusters.  That's a lot. 

Posted by Eugene Allen at 8:40 p.m.

July 29, 2009

Heatstroke

Rachel's back is bugging her, pinched nerve me thinks and Corey is out tooling around on his Harley for some MC training.  No morning class so I cleaned up and made ready for the afternoon bake sale.  It was 105 degrees today.   Crazy hot.  We did Air Assault and the runs were murder.  The times were 3 to 5 minutes slower than we have done in the past.  The temp adds a really ugly element to the workout and made everyone soppng wet. 

Posted by Eugene Allen at 6:44 p.m.

July 28, 2009

Babylon 5

Just BJ this morning for the mucho difficult Babylon 5.  His weights were quite heavy at his bodyweight and he had enough at 3 rounds.  I'm wondering if any of us finish this afternoon.

We did.  Very difficult workout.  We all thought that 3 rounds was plenty, 4 was too much and 5 was just plain nuts.  It was the squat clean thruster that killed me. 

Posted by Eugene Allen at 2:02 p.m.

July 27, 2009

Dante's Inferno

Hot today and Dante's Inferno seemed an appropriately named workout to do...after we Played with Fran.  Just Rachel and me Playing with Fran in the morning while Brenda did Air Burst and then she played as well.

Posted by Eugene Allen at 8:16 p.m.

July 26, 2009

Great Day for a bike ride

It was beautiful out this morning so Brenda and I went out on the town on the bikes.  We got in a 25 mile ride in about an hour and a half over to Lakewood and the park across from Western State.  They have a nice off leash dog park there now, one for little dogs and another enclosure for big dogs.  Nice set up if you want to let your dog mingle and romp. 

Posted by Eugene Allen at 10:16 p.m.

July 26, 2009

Saturday July 25th

Grant and Alex banged heads with Partial Angie Ascending while Lance and Derek did Air Burst. 

Posted by Eugene Allen at 10:12 p.m.

July 24, 2009

Air Burst

Just Rachel, Lisa and me in the morning for Air Burst which is lung busting as the name sounds.  Bigger crew in the afternoon with Grant setting the gym on fire with loads much heavier than scheduled for his bodywight.  I think he has a GI Joe super suit on. 

Posted by Eugene Allen at 12:17 p.m.

July 23, 2009

Thursday July 23rd

Brenda rode 40k and ran a mile and I went to the gym and did Partial Runny Angie (Ascending) with Brandon and Rachel.  In the afternoon Jennifer, Mike and Lance did the same and afterwards Mike did some deadlifts...something we should all probably do more often. 

Posted by Eugene Allen at 10:03 p.m.

July 22, 2009

Wednesday July 22nd

No takers in the morning so I did a quick 5 mile CT ride then went to the pool with Brenda for...well, for some swimming.  What else?  In the afternoon Jennifer became Heavily Armed while Grant, Derek, Brandon, Mike and I did Just Shoot Me. 

Posted by Eugene Allen at 9:14 p.m.

July 21, 2009

Ventoux

In the Tour there is a mountain top finish at Mt. Ventoux that is a venerated climb and one that is met with much fear and trepedation by the peleton.  Tough, tough climb and a great name for a workout. 

Brenda walked in on me and caught me.  I was sneaking in a workout and this was it.  I made up the Ventoux so I could get in a racing type workout.  It took me 1:25:44 but my lunges and air squats were pathetic.  I might just as well have been doing front dumbbell raises supersetted with the pec deck for alll the good I was doing.  While I did that Corey and Rachel did heavy clean and jerks and then back squats. 

In the afternoon Brenda did the Ventoux in 1:12:07...that's just wrong.  I think the only thing I did faster was change my shoes, and that may not even be true.  She lunged and air squatted straight through and I had to take a nap in between.  I need to sneak in more workouts. 

There was a gym full of folks and most did the 300...though Brandon did some obnoxiously heavy back squats.  Grant is back and he smoked everyone, but that's nothing new.  He has to deploy soon so he's getting in all the workouts he can.  He did some heavy back squats and then smoked the 300. 

Posted by Eugene Allen at 6:56 p.m.

July 21, 2009

Monday July 20th

Zena is a quickie but it is heavier now.  Rather then being fixed at 135 for everyone it is 75% of your bodyweight for the Power Clean and under 190 gets a pair of 52's and over that gets you 61's for the Push Press.  Tough one. 

Posted by Eugene Allen at 6:47 p.m.

July 20, 2009

Sunday July 19th

Posted by Eugene Allen at 9:38 a.m.

July 18, 2009

Race Day

So I've got my race wheels on, Zipp's on the front and a Hed disc on the back.  I've got my Orca high speed wetsuit, brand new goggles I am just set.  I get out of the water and Brenda runs by me into T1.  I hurry, don't put on socks and go 22 mph for most of the first half of the ride, go around the turn around and she is right there.  I try to go faster but my legs deny me.  I get in from the ride and rack my bike and seconds later there's Brenda.  I hurry into my shoes and take off on the 3 mile run.  I know she's back there but I don't want to look back and look scared.  I hit the turn around and hear Brenda cheer someone on.  She is less than 50 yards back.  I try to run faster but I think my spleen was about to fall out.  I struggle to push the pace a bit and with about a 1/2 mile to go someone grabs my butt.  I'm pretty sure it's Brenda and it was.  She tells me she just wanted to catch me.  I thought but didn't say, "I want you to not catch me."  I took off and was miserable...more miserable than I had been for the rest of the run and squeaked out a not terribly convincing victory.  I was just over 1:31 and I would guess Brenda was just over 1:32.  The CF training served me well and allowed me to survive the event, but if I want better performance, I need to do some more specific training.  Oh, I think she was second in her age group.  I got nothing. 

Posted by Eugene Allen at 10:55 p.m.

July 17, 2009

Freakin Hot

Topped 90 today and I spent a huge amount of my day in SWAT gear with some scenario training.  I have weak legs.  The youngsters trotted up this short hill with the surefootedness of mountain goats.  Glen asked me if I needed a tennis ball for my muzzle as I kept falling and couldn't help but use it like a crutch.  Bad form.  Gravity ruins me.  It was just over 90 in the gym, maybe a bit cooler, but that's what it was outside, and both Will and Lance suffered.  We Washingtonians are not accostomed to such blistering conditions.  Brenda thinks Scott was 19:07 this morning for 300 but forgets Jen M. and Rachel's time...I'll get it out of the book tomorrow. 

Brenda and I have a sprint tri tomorrow.  Just a quickie, an 800 yard swim, 15 mile bike and 3 mile run.  If I have a really good day I should have a 16 min swim, 4 min T1, 48 or 49 minute bike, 45 sec T2 and 24 min run.  That would be 1:32:45.  That seems slow.  I need to break 1:30.  Brenda just said she is not worried about such things.  Maybe so, but I am not obsessing.

I'm not obsessing.

I'm not obsessing. 

Posted by Eugene Allen at 8:45 p.m.

July 16, 2009

Thursday July 16, 2009

Nothing for me please.  I got up at 0200 to go do a SWAT thing and that did not make me fresh for the rest of the day.  Brenda got in a 2000 yard swim and then did the 300 later in the mornng with Emily 1.  I did squat.  Actually I didn't even do that.  BJ and Rachel took a shot at Jacob's Ladder Mod 1 and worked up quite a sweat.  That's a long, tough workout. 

Posted by Eugene Allen at 7:54 p.m.

July 16, 2009

Epic Day

Jacob's Ladder Mod 1 today which is a slight adjustment of Jacob's Ladder.  With the unmodified version there are 5 groups of 5 exercises.  The first group are all done with 25 reps, the second are all 20 and so on down to 5 reps each in the last group.  With the Mod 1 there is a 25, 20, 15, 10 and 5 rep exercise in each of 5 groups of exercises.  The times are slower because I made it heavier.

Posted by Eugene Allen at 2:22 p.m.

July 16, 2009

Strong Girl

A busy day with lots of bars on the ground.  The Santa Maria invention (Danielle's middle name is Maria) is a leg specific variation of Ivan. 

Posted by Eugene Allen at 2:17 p.m.

July 13, 2009

Samantha - July 13th

A quicky for Mondays short day, named after my little Sammie.  Do 7 presses, then 7 push presses then 7 push jerks then 21 pullups.  The second round is 5, 5, 5 then 15, then the last round is 3, 3, 3 and 9 pullups to finish.  Brenda and I did a CT ride, a 10 mile TT and she also did the Green Mile.  Scott came in and did Blurred Vision. 

Posted by Eugene Allen at 10:22 a.m.

July 12, 2009

Trail Run and Stairs

Brenda and Danielle went out off of 8th Ave. East and knocked out a 7 mile trail run while Ben, Mike and I suffered on the stairs.  I started about a minute in front of Ben and he finished about 2 minutes in front of me.  I was 20:33 and he was 18:44.  Great - he's stronger, faster, can do muscle ups and he flies C-17's...and he smokes me on the stairs.  Well he may be all that but I can, ahh...I can roll my tongue upside down.  I think that's about it.  Lisa was there to cheer us on and see first hand if her time fell.  I was nowhere near it but Ben's 18:44 was just 2 seconds off her best.  Alex is still king at 18:11 or something crazy like that.  Mike soldiered on and finished in 27:34. 

In the afternoon Brandon beat up Blurred Vision in 12:37 and Will grunted his way to a 17:13 finish time.  Sheri and her 14 week belly bump did Air Sick Bag in 16:15. 

Posted by Eugene Allen at 12:14 p.m.

July 11, 2009

Bike Foibles

Just a bike ride.  Brenda wanted a couple hours on the bike so we set off on STP day to pedal a bit.  Great chance for her to check out her new bike fit and saddle which should make her position more comfortable when she rides. 

NOTE:  Pay attention to rattles you hear on the bike.  Find them, fix them.

We are hardly out of the driveway and Brenda remarks about a funny rattle she hears.  We stop and she checks the bottle cages and they are fine.  She picks up the bike by the saddle and handle bars and taps it on the ground.  No rattle.  Undiagnosed problem and as we ride off she gestures with her left hand about watching for parts flying off. 

How prophetic. 

About 10 miles into the ride her seat fell off.  Well, it didn't actually go flying but the bike shop that fit her didn't properly tighten the seatbolt clamps and it rattled loose and fell apart.  We found most of the parts but we didn't have an Allen head tool so our plan was I would race home and get the Suburban and come back and get her.  Problem was she kept up with me.  Came across another rider who had an Allen tool but that's when we discovered we didn't have all the parts to put the seat back on.  We continued and she just rode back standing.  Now that's a CF ride. 

In the afternoon Colin ate up Blurred Vision along with Rafael and Mike.  Rafael threw 95 on the deadlift, he should have used 85 at the most, and didn't realize that until he happened to be resting right next to his bar after the workout.  The pull x 3 then push x 3 set up makes this workout a tough one but I'm going to fuss with it and alternate the push pull movements and see if it makes for faster times. 

Posted by Eugene Allen at 12:16 p.m.

July 10, 2009

SWAT Day

I know, Emily 1 is not on the SWAT Team...but blondie Ranger wife chick was not last amongst the manly.  I hope she is still giggling about that.  I am.  Well done Em1, that rocks.  Glen came in like gangbusters though and was ready to tear up the world.  He is the one that told me in an email that he would rather take a corkscrew to his eyeballs than do CrossFit.  He is massively strong but the metcon aspect of CF is, well, humbling for Glen.  After the workout he made the observation, "Wow, I guess I have to do CrossFit to be good at it."  Yeah, we find that to be true.  An untrained CF adaptation is rather unlikely. 

In the morning workout Corey, Brenda and Rachel tore up Air Sick Bag and they had to gumption to do a 4th untimed round at Brenda's insistance.  Mike and Derek showed up in the afternoon for the ASB workout and both are showing rapid improvement with SPUDS remaining a serious challenge. 

I'm still pulling for Lance.  Not Lance the Milton in Palm Springs but rather Lance the Armstrong who is mixing it up at the front of the Tour.  Contador is his greatest foe and he is on the same team.  Astana rules the tour but it is still not for certain who will rule Astana. 

Stairs on Sunday.  0930 at the gym and 1000 at the stairs. 

Posted by Eugene Allen at 9:03 p.m.

July 9, 2009

Blurred Vision

I went for a 3 mile run in the early morning and then Brenda and I did a 2000 yard swim...that left me quite disinterested in Blurring my Vision at 1000 but Corey and Rachel did.  In the afternoon Jennifer, Danielle, Derek and Lisa tore it up with Derek giving a particularly good performance because not too many in the gym can take on Lisa and survive. 

Posted by Eugene Allen at 9:34 p.m.

July 8, 2009

Heavy Day

CF Total is Press-Back Squat-Deadlift CFPC Total adds Power Clean and Bench Press

Stuart 175 321 455 (951) 255 255 (1461)    

Brandon 195 381 550 (1126) 225 315 (1696)  

Colin 135 275 340 (750)

Gwen 80 225 255 (560) 125 145 (830)

Danielle 85 165 185 (435) 125 145 (705)

Rachel 90 175 205 (470) 105 105 (680)                   

Posted by Eugene Allen at 3:11 p.m.

July 7, 2009

Sofa King We Taught It

Brenda and I started the day in American Lake.  My new Orca Apex wetsuit is da bomb but the goggles I had on let me down.  They kept letting in water so when we got to the first buoy I tried to adjust them and ignored a little splash I heard.  I put the goggles on and they felt a bit funny but I didn't realize what was wrong or what that splash was until I went to adjust the goggles and I poked myself in the eye.  The splash was the right lens of the goggles.  So now I'm saddled with goggles that leak on the left and have no lens on the right.  I wound up just closing my eyes and divining my way to the next buoy.  Another fab detail was the bright pink swim cap I was wearing.   Briiiiiight pink.  San Francisco, Village People, Harvy Milk in a feather boa pink.  I was just oozing manhood there. 

We rode our bicycles onto Ft. Lewis and went to where the Mud Run started at the Soldiers Field House.  They had our medals ready and I picked up golds for Brenda and Alex and a silver for me.  What a great start to the day with or without a goggle lens. 

In the afternoon Brandon, Stuart, Danielle, Gwen and Colin did a CF Total with the addition of a power clean and bench press.  Lisa did Change Up since she won't be here tomorrow to do it and Scott and Mike did A Nice Run Ruined.  Even Toni showed up with her hubbie and they did Blackjack. 

If you haven't gotten the title yet look at the picture of me and then say the title quickly.  You should get it after you say it a time or two. 

Posted by Eugene Allen at 3:57 p.m.

July 6, 2009

Monday

For the Mud Run on Saturday here were the times for the 8k mud fest:

Alex 16-19 1st of 5 46:39  Brenda 45-49 1st of 3 54:10  Eug 50-55 2nd of 5 48:18.  Lisa decided to just race as a walk on and signed up a few minutes before the gun sounded.  There were 12 in her 20-24 age group and the winner was in at 40:34 but 2nd place was 47:04.  Her time was 46 something, or maybe 45 something...she didn't get a timing chip because she was a day of race sign up.  She would have gotten second. 

Blackjack crushed me.  I changed the weight from 75 to 50% bodyweight and it laid me out.  I had to have the big door open because I was breathing so hard I would have oil canned the walls. 

In case anyone is keeping track, that pro triathlete is coming next month, not this month. 

Posted by Eugene Allen at 11:59 p.m.

July 6, 2009

Just Colin

It's all about the 7-7-7.  The thing that really slows you down here is getting that bar over your head 21 times.  Just Colin in the afternoon today. 

Posted by Eugene Allen at 11:51 p.m.

July 4, 2009

Mud Run

Brenda, Alex, Lisa and I got down and dirty and ran the Ft. Lewis Mud Run this morning.  It is an 8 k romp over hill and dale, mostly hill as there was very little dale in sight, and under, over and through a variety of obstacles to include 3 sets of mud pits.  One was a knee deep mostly water walk through that I dived into to cool off and two low crawl mud pits.  Lisa decided at the last second to do tha race and ran in what she was wearing but her time didn't count...which sucked because she beat us all and may have been the first female...I say may have been because I was no where near fast enough to stay up where she and Alex finished.  She was done in 45 or so and Alex was 46.  I stumbled in at 49 and Brenda was 53.  We got some pics of our post race state of filth but no hardware yet.  Their computer blew up or terrorists got it or something but in any case they didn't have the results.  We'll check in on that later.  Emily 1 did her first 5k race today called the City Blast complete with what she called "The Gnarly Hill" and she finished in 32:22. 

Posted by Eugene Allen at 11:54 a.m.

July 3, 2009

Threepeat (M)

The girls in the morning and Mike in the afternoon and Brenda tore that up and road about 10 miles before and 10 miles after the workout...who says endurance athletes can't be good CrossFitters? 

We have the Mud Run tomorrow so the gym will be closed for that and the 4th of July activities most will be doing.

Posted by Eugene Allen at 7:48 p.m.

July 2, 2009

A Nice Run Ruined

What a wind sucker this turned out to be.  Lisa goaded me into a foot race on the first round and that may have been my undoing.  She was in front of me the entire rest of the time but the cleans smoked her and I pulled ahead a bit.  Jennifer was just too strong on the run and Colin was on fire today.  Great workout and it was hot...well, hot for Washington. 

Posted by Eugene Allen at 8:32 p.m.

July 1, 2009

1st of July

A lung buster this.  It's a big mind game to push yourself thorugh even though you don't really want to go on when your lungs feel like they are going to explode.  As is generally the case Corey blew through over a minute faster than me, using more weight, but he was smoked too...at least it hurt him to go hard. 

Posted by Eugene Allen at 2:38 p.m.