ready to roll for Mudslinger race on Sunday

got the bike race ready and number plate on for first race of the year...although I repeat I got suckered into this race and will go to have fun thought will still be hard workout. I like this pic too, doesn't it look like my two bikes are hugging? kind of a bike/moto snuggle eh?

I also realized the old Gregory backpack case I had for holding mountaineering crampons would work great on the back of a rack so I ziptied it up and will load this rack onto the cyclocross with some panniers I have for some alternate commuting ideas. sometimes the bag gets a bit heavy so we will try this a bit.

Steph raced at Sea Otter this weekend and I will post results when I get them, I just checked and no results from last nights short track yet.

Hump day

Well after a long...LOOONG day at work I was going to work out but ended up coming home, finishing work and just having a beer...ok to skip a day here or there. I did run about 4.5 miles yesterday at lunch and that felt great since the weather was so nice. I ended up signing up to do a mountain bike race this Sunday. I got sucked in so now I am racing...but I will treat as a hard workout so no pressure..just fun. The Mudslinger is the race. Here is a pic of Mark and I from skiing the other day.

rest day

Killer weekend

1st pic: Web's great ride this weekend
2nd pic: Monkey face at Smith Rock. I have climbed it severak times but never did a handstand on top I must admit.

So Saturday went up to Mt. Bachelor and skied about 12 runs with Mark since we got a free pass for being volunteers at a ski race ( remember volunteers make races happen!). So I was spent but my crossfit WOD was a 10 k run so I came home and managed to run 5 miles ( via the GPS watch) on some mountain bike trails. there is a new cut through the bottom of the Tetherow development near my house so I now spend about 500 meters of pavement before I am on hundreds of miles of singletrack........ahhh the good life. It was so hot though that i was sweating to the oldies. that hurt.

Day 2 did the Spring classic with the Webcyclery boys and girls riding with about 50 plus riders 43 miles of mixed pavement and dirt. actually a lot of dirt. great ride. now you would thing that would be enough but when we got back Rob and I took the gear outside and did FIGHT GONE BAD. OHHHHHHHHH it was sweet and we were hurting. great weekend and now I rest on Monday

dry today

finally dry. rode in to work at 6 am and it was dark but dry. Listened to the episode on the AGE GROUPER about Dick Beardsley. good show.

then i came home after work and did my crossfit workout, good thing you can scale it a bit.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

i did it as presribed excpet I only did 15 jupms and 15 wall balls each time. WOW was I sweating at the end of that. GOOD STUFF

April 8th and still snowing...

this is what I woke up to today...good thing I like skiing too, alot of grumpy cyclists around here though.

rest day

I will stay bike commute to work but otherwise a rest day. Did about 90 minutes on the mountain bike yesterday riding the Deschutes river trail up to the snow line then did a wide out and back on a snow road and back down the trail . trails were in perfect condition until you hit snow and then mud so do not want to trash the trails so turned around. Then went over to Robs house and we did the WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

We each got to 7 and that was all we had. not bad.

listened to the ipod with my buds Cara and Elizabeth:

LISTEN HERE

The Kite man....dont ask....if you know you know!

Kids: The Kite Man!

KM: Hey Kids! Is a safe kite made of metal? EVER?

Kids: NEVER!!!

KM: Wire or wet string? EVER?

Kids: NEVER!!!

KM: Do you stay away from streets, antennas, and power lines?

Kids: ALL THE TIME!!!

KM: What about frogs?

Little girl (was she missing her front teeth?): I like frogs.

KM: What do you do if your kite wiiinds (rolls his eyes in circles) around a power line?

Kids: CALL THE KITE MAN!!!

Announcer: ...at Pacific Power.

HELLO DIRT!!!!!!!

motivation for akbreezo

I got hooked up with a sweatshirt from My old school in Alaska. pretty sweet huh? what do you think AKBREEZO?

new bike

After a morning of doing a kettlebell routine that was nice, not too hard but felt a total body workout off to the office, got home in time for some trail riding on the new mountain steed...so this is a 2006 Rocky Mountain Element 70 that I bought used from my bud Bruce and Xterra champ! the funny thing was he had a giant MTB before but it was stolen so he needed to replace it and I helped him pick this very bike out as a good one as i had an element before and was very please with it. I even had the opportunity to tour the factory in Vancouver BC when I worked in the industry. very high quality built in Canada specs. good bikes. So he sold it to me for a steal so that he could buy an all carbon full XC Anthem by Giant that was raced by Carl Decker. Carl had nothing but the best stuff on it since he rides for team Giant and man is that a sweet bike. But back to mine. here are some pics and also showing my bling white handgrips and the 2.4 WTB up front that Chris suggested. Also a nice carbon rear. I took the stem and seat and seatpost off my Turner to make it fit right. Rode like a dream. still a few mid holes but down by the river the single track has pretty much dried up and is good riding.

Zen bread

So the crossfit for today was to run 800 meter repeats but that sounded pretty basic so I spent the lunch hour running outside ( as it was a great sunny day for once this Spring) then went into the gym, and did two sets of pull-ups ( 10 reps) on the pull-up bar. Then…are you ready for it…actually swam. I went to the 50 meter pool and did 400 meters. That is the first time I swam since Ironman last August. The 400 meters felt like a mile. I guess I have not used those muscles in awhile.

Overall a great workout and nice to do in the middle of the workday . I must say coming back to work after a solid workout id energizing and really breaks up the day.

Tonight the family and I are going to see a film of Zen bread making:

http://www.cookyourlifemovie.com/

Brett should like that one

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

Utah day 1

Tminus 3 days

Great crossfit type workout today

bosu ball routine ( 5 T steps, bounce for stability and mogul twists)
25 sit squats on med ball
100 jump rope

for 4 Rounds, then abs

good workout. ( no pukie today but I been there brother...) all set after skiing yesterday with Rob up at Bachelor and a quick 90 minute spin ride ( although I almost bagged half way since I was feeling like a PUSS. ) Will head out to Utah on Wed and ski Thursday through Monday. I will get photos each day and throw a few on the blog for sure.

I have been rereading my crossfit journal and looking at the free videos and I am committed to doing crossfit this year. With no place around here i will do them off the blog for awhile. start after i get back from Utah.

another cool site: http://www.superviva.com/ I made a list when I was 18 and I am pretty sure I have done all of it already. I need to go find it again I have it somewhere. time for a new list.

rower

Plan is to hit the concept 2 for 20 minutes and then ride the cruiser into work today.......quite the drama at my house as my espresso machine works every other day. I get an error message and it will not work and then I threaten to send in back to the factory and it works. I am having a mental battle with a coffee machine I tell you. knee still feels 100% so that is good, fitness coming back pretty decently. should be good to go soon as my workout schedule is back on track and only drinking beer on the weekends instead of every night......but then you have to take a break after the big event right???? headed to Utah to ski a little backcountry and a little lift serve with my brothers...a true bro fest. should be mucho fun as they say down south.