So we continue

I am not exactly sure why this was started. Perhaps a type of accountability for my training. Perhaps I just missed programming as a strength and conditioning coach and this was an outlet for me to continue, though I have turned my focus back to education.

Regardless I am going to start putting effort back into this again I suppose, though with a broad spectrum of anecdotes and posts. Training, faith, studies, and randomness should all fit into the spectrum.

Will it matter if no one ever reads this? No, not one bit. But I enjoy the outlet. I enjoy imagining the crowd of adoring readers sitting on the edge of their seats drooling over each word… maybe that was a little far. But who knows? Who am I to put limits on where the world takes me.

So for now, I am studying my new Compex and figuring out how to best utilize it to prepare for tomorrow’s CrossFit workout. Today was a 33+ mile bike ride during the pre-dawn hours. Tomorrow will be morning CrossFit with a midday strength or METCON.

Stay tuned.

Things to do:

  1. Utilize Compex system on traps, quads and spinal erectors… in that order.
  2. Continue reading and studying the book of Hebrews.
  3. Go to sleep.

Rest Day, my Hell. 02 APR 2017

Laugh all you want but here is the plan.  Like most of you, I grew up playing sports and would spend each summer grueling away at off-season training.  My poison was ice hockey, I lived it and loved it. I enjoyed spending my nights shooting pucks into a highly dented up goal. I had acquired a broken piece of plexiglass which became my shooting platform which was coupled with my abundance of hockey pucks I found below the bleachers as a youth.

As an adult, I find myself in a dilemma. I love working out but I need something more to focus on. I love racing bikes but that isn’t enough I need to lift heavy things. I have an aggression that can only be released in hockey with a mid-ice check or through moving heavy weight quickly.

So, along with trying to maintain my ability to cycle, because I do enjoy it, I thought I would also start training to compete in a CrossFit event.  What does this mean? No idea, except that I need to work on gymnastic movements and overhead mobility.  But come follow along with me on my journey to see where this takes me, all while attempting to balance a job and a life.

This should be entertaining, to say the least. I have put my second Master’s degree on hold, one because I am weighing the options of changing direction and applying for a Doctorate in Sports Psychology and two, I want more time to train.

So, alright… let’s do this.

Damn these rest days for making me think so much.

01 APR 2017

01 APR 2017

Came up with a couple METCONs that I threw by the coach at the CrossFot gym I go to. In asking which one he wanted to do Saturday morning he replied with: “why not both?”

So that is how it went down. 

Then for some active recovery I cut the lawn wearing a 50# weight vest. About 2 miles of walking while pushing the mower. 

18MAR2017 – What is Training?

First of all, great day doing a partner WOD with my coach at the CrossFit box for workout number 1.

20 min AMRAP:
while one person worked the other did double unders, work could only be performed while the double unders were being performed.
9 Thrusters @ 95
11 burpees over the bar
9 barbell roll outs

Then the evening WOD was something I came up with while driving home:
21 KBS @ 70#
21 Ring Dips
15 KBS @ 80#
15 Ring Dips
9 KBS @ 98#
9 Ring Dips

This got me thinking to a conversation I had in the past with a friend. The conversation was relating to training as being: “Moving heavy loads over long distances quickly.”

We both believe in the Constantly Varied, high intensity, function movements” that come through CrossFit but I also think the Move heavy loads over long distances quickly holds water as well.

The problem with this ideology is that depending on your background you look at this and make it fit your goals.

I move heavy loads, quickly for their weight and I move the length of my squat, deadlift or bench. Sometimes they give their bench a larger arch, use a wider stance on their squat or utilize the sumo-deadlift. I am not saying that they don’t perform, but I do think they are missing key points.

Ultra Endurance Runner:
On the other side of the spectrum: I move my body weight, long distances at a quick but steady pace. Sure, my body weight is minimal but that is so I can run with max efficiency.

I focus on the “quickly” portion. I cover distance quickly, though the distance might be as short as 400m it is still fast and I move my body weight.

Again, all of these examples are athletes but when it comes to taking this ideology you need to look at the whole picture.

Step 1: Move heavy weight. We should constantly be increasing our strength to weight ratio through a variety of lifts. This includes barbell, bodyweight and odd object strength.

Step 2: Over long distances. This would be better termed over a variety of distances. Being able to perform weighted work for longer duration or distances is when we focus on stamina. Being able to maintain work is something that is needed to survive and it is something needed to compete at any level. Just because you are awesome at short and fast WODs or at chippers doesn’t mean you should only focus there. You need to train through all time domains, this includes modifying your rest periods as well.

Step 3: Quickly. I had an instructor in a course who used to tell us “you need to have speed, hot, nasty, speed.” It was something I would never forget. Being able to perform a task in a controlled manner is extremely important. However, you should continue pushing the speed limits until you are able to maintain proficiency to keep proper form even at a quicker pace. Speed will help increase your power and thus your output capabilities. Regardless as you become more capable you should naturally increase your speed.

Just some rambles for the day. What are your thoughts?




Heavy day today! 

Hit a new PR on the hang power clean with a solid 302.5# lift with a little left in the tank. 

Followed by 21-15-9 

Body weight bench and pull ups. That was a miserable one after all the ring dips yesterday. 

If this weather holds up I’ll be looking to do a test tri on Saturday, just a sprint. 

800m swim

18 mile bike

5k trail run. 
We will see, it’s supposed to be freezing cold. Literally. 



Well, today was a doozie at the CrossFit gym. What made it even better was doing the METCON against a body weight specialist friend of mine. He was fast so I had to try to match his reps or move faster. Needless to say I thought I was about to puke today. 

Was able to pull 405# x 7 on the Sumo deadlift rather easily. My left hand’s girl gave up first but the pulls seemed effortless. 

The METCON was rather painful with 3 rounds of :30/:30 of 3 movements with total reps/calories added for the final score. The only break between movements was the :30 rest period. 

The movements were:

  • 35# bumper plate Ground to Overhead
  • Row (for calories)
  • Abmat sit-ups 

Total reps/calories ended up being: 173

For endurance training it was more of a recovery day. 4 miles easy pace mostly flat. Nothing special to write about. 

Looking to hit the METCON in the morning, then 400m repeats on the track. If the weather is good then Weds will be a nice 18 mile-ish ride focusing on a fartlek style ride. Keeping the cadence up and working through gear changes. 

Hoping to get the two VO2 maxes done soon so I can update my computer with training zones.