update

So Friday did not do anything except drink alcohol. we had our annual profit sharing day where I work and we started drinking about noonish. I packed running clothes to run at work before we started the fun and that plan went to the wayside fast.

However.............. I did redeem myself on Saturday by volunteering for a ski race to be a gate judge for the day and when we got there they postponed the race due to ...wait for it....too much snow. So we just had to postpone th race 3 hours I and skied in the fluffy white stuff for three hours and felt great! I swear this year we have had more now that I know what to do with, good for skiing and I ski so thats cool bu the cycling had been a no go. I did get a punch card pass at the pool so will try and cross train by swimming once a week on an offday.

today we repeat FGB:

FIGHT GONE BAD!!!!!!!!

workout of the day

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Drew mod:

used my only kettle bell I have that weighs 26 ounds and did 15 each round. I could also only muster 6 pullops each round....I tell you you would think with a ll of the pullups we do on this program they would get easier???

spendingthe next week planning a week long biking trip in the Seattle area to encompass some island rides and a trip to the Experience music project ( http://www.empsfm.org/). I imagine rides on the Washington state ferry system from island to island and stays at some cool B and B hotels. I will likely start on Vashon island and leave the car in Tacoma as I have been to that island a few times for Xterra races. Anyone have any trip ideas shoot me a note. We will be taking the tandem which will make carrying clothes etc and going 60-70 miles a day no worries.

camping in the backyard

Jennelle and I camped in the backyard last night like kids like to do...most kids do not want to do it in the snow in 18 degree weather...she is hardcore!!!!!

tired

I am tired!!!!! I rode to work this morning at 5 am...cold 14 degrees and it felt like it. then did "Barbara" from last post but this was all I could muster:

6 pull ups each round and 20 pushups each round, rest as prescribed and no Bruce when you do 50 of each set of squats the ball does not "bounce" you....but nice thought.

great weekend

This was a three day weekend for me and have to say pretty stress free. Ski on Sat. Sunday spent out in the woods with the family wandering around. Monday took the day off and went on an adventure near my house on a trail that we had not been on in awhile and found a cool climbing area that had clearly been used ( the telltale gymnast chalk on key handholds). played alot on the guitar. working on the electric more this weekend. Judas Priest song " living after midnight". finsihed the weekend last night witha campfire by the river roasting marshmallows.

So crossfit is working well. My plan is to try to stick to it for 90 days. I figure no races in my near future so use this time as a general fitness time. Also trying to work on nutrition more. reading "mastering the zone diet" as recommended by crossfit so I will see. I think I can stay pretty balanced and use some things from it for sure. not too sure I need to be completely anal about though. The workouts in crossfit are hard and some I can not even do even though simple routines. With a strength oriented workout I am gaining there. like look at todays workout:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

now I cannot do 20 pullups let alone 5 rounds of them so I will do what I can for each round there, the rest totally doable. but I guess thats the goal that later I can do 20 pullups right??

I did find a local place that carries kettlebells and got a 26 pounder, I even got it at a large discount since it had a small chip in the paint at one spot ( doesn't affect the item).

off to play the guitar a bit and then bike commute to work in the dark.

Killer ski day in Tumalo bowl

Up at 6 am to hit the bowl, my legs were still a bit sore from the week but did ok. if you checked the crossfit workout yesterday it was impossible ( 100 handstand pushups...blah blah......) so yesterday just rode the bike. Chuck and Kelly and I hit the bowl, The climb up was on a well worn path and figured the bowl would be all cut up and it was.......on the snowmobile side!!! the ski side was completely fresh and then we thought... well it likely does not ski well....IT WAS SWEET!!! so we did 4 laps in the bowl and then skied out through the trees. note the cornice that came off the night before as Chuck demonstrates what not to get caught in in his little re-creation.

a little easier today from the world of crossfit so that was good since I was a bit tired from yesterday for sure.

todays RX:

Four rounds for time:
Run 400 meters
Rest 2 minutes

so I ran over to a park near the office and ran the perimeter 4 times taking a break after each lap. nice to be outside for sure.

FGB

Wow this one was hard. I had ll the equipment at home so that was good. the step we have set on high is a bit low so that was less for this one I would say it is about 10 inches instead of the 20 we need, I will find a carpenter to build us a few boxes.

workout:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

results:

Row: 13/14/17

sumo lift: 22/25/25

Box jumps: 35/47/42

push press: 22/23/22

wallball: 17/19/10

I was also supposed to use more weight but since first time I just used the bar at 45 lbs.

I need some bumper plates to bring it up to the prescribed 75 pounds with rubber so I can set it down without metal scratching the floor.

GREAT WORKOUT!!!!

Portland

REST DAY from crossfit

so workday and play night in Portland Oregon, headed back to Bend early morning. drive over a mountain pass at 6 am no problemo...tonight at 7 PM ???? nope I would fall asleep at the wheel. I thrive on early morning and java.

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

WOW!!! Hard workout today from crossfit....thank goodness I did not have time since I stopped by HoodRiver on the way to Portland:

more info here....also note a change in my MTB....more info to come

weeksend

Friday took it off as a rest day

Saturday did a modified crossfit work out with Isis:

1/4 mile run followed by 3 rounds of :

15 ball squat
25 bosu situps with med ball overhead
25 box jumps ( short)
25 alternate lunges

then that afternoon did a 10 mile bike ride out at Maston:

Featured Trail: Maston

Getting There

Directions

Season

Winter/Early Spring

Distance

Varies

Hazards

Primitive Trails, Come equiped with GPS/Compass

The Maston Allotment: still under review by the BLM this area has historic mtn biking use, but is just now getting wider attention due to the BLM’s Cline Butte Recreation Plan which includes the Maston. The riding is through flat to rolling Juniper forest, with views including all of Central Oregon’s peaks. The trails are mostly old water canals built back in the early 1900’s these provide for mostly singletrack riding that is perfect for early season fitness or training rides.

Official trail markings and maps do not exist yet. Plan on a primitive experience and bring your sense of adventure (wouldn’t hurt to bring a GPS and/or a compass as well). For more info check the BLM website: http://www.blm.gov/or/districts/prineville/plans/clinebuttes/areadescription.php

SUNDAY did CF as rx:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

did 5 rounds with pullups at 5,6,4,4,4 I thought I would do more but my shoulder still hurt from a slow speed MTB crash from Maston.

cf Thursd

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

did in 32 minutes, used big balance ball and feet under work bench for back extensions.

used secret post workout recovery drink....SHHHHHHHHHH~!

KMA

well the KMA did not kick my ass. I had a great workout thanks to Bruce and his invite. We did a 4 man workout with uber cyclist Rob utrek, All American Bruce Rogers and local Tri boy Shawn.
here it is best I can remember:

warm up treadmill

rotate stations:

1 1 arm push ups off ball
2 run outside sprint/jog laps
3 barbell lifts with towel rows
4 bosu sit ups with kettlebell shoulder lifts


then we did plank push ups in a row while we took turns running over each other

rotate stations:
1 10 percent grade treadmill
2 kettle bell swings
3 jump rope
4 push ups on on unstable surface

dog position while we all took turns crawling underneath each other

leg killer

Shawn and I did 4 rounds and Rob and Bruce did 6 rounds of:

20 body weight squats
20 lunges each leg
20 jumping leg switches on box
20 full plyo box jumps

repeat

then we finished with abs,

good day, I am sore today but not as bad as a I thought. I think I will stay with the crossfit plan but will jump in once a month or so with those guys as funds allow, good motivation and good workout.

rocket girl

took Jennelle out XC skiing and she was rocking, loved the down hills...until one was real bad and she flew. She was screaming down the hills and caught a tip.


after a few jelly bellys and a promised stuffed animal at home she was good to go with a great story!

crossfit day 1

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

ok back in the saddle and I di dthe full twenty minutes and I have to tell there was about 5 minutes of sitting down in the middle of all of this. I guess you have to start somewhere and I started with a measly 6 rounds.....thats right no typo SIX.....wow I feel weak. I guess thats ok as its all back up hill from here. I went for a post workout run of about 15 minutes after to stretch out. WOOOOOH

And Melissa too

Oh yeah we did have a chick day as Melissa came along and for not skiing for 15 years pretty impressive. She only got a little reserved when we tried to steer her to the double balck diamonds.....I guess thats fair. Took a few days off from the trip and then ran last night for about 20 minutes and WAAAHHHHHHH I am out of shape. I have a date with the devil next Tuesday with a KMA session in care of Bruce. I am pretty sure he wants to see me pass out.

I will ride today and either ski or ride on Sunday, take Monday off and then be prepared for the smackdown on Tuesday.

weeeeeeee

day three and four