Wednesday, June 25, 2008

Workout 6/25: 1-Mile Time Trial + Thrusters/Pull-ups

Workout #1: 1-Mile Time Trial
(Time: 6:57.30) YES! Another PR at this distance. Rock on!

Workout #2: Thrusters/Pull-ups
As Many Rounds As Possible in 20 Minutes of:
10 x 45# Thrusters
10 Pull-ups
(9 Rounds + 5 Thrusters)

Now that's a good day's work!

Workout 6/24: CrossFit Total

Test Time!

Workout: CrossFit Total
Back Squat: 235-245-255
Shoulder Press: 115-120-125(f)
Deadlift: 275-285-305(f)

Monday, June 23, 2008

Workout 6/23: Treadmill Tabata + Shoulder Press/Back Extension

Workout #1: Treadmill Tabata; Ah! the Dreaded Treadmill Tabata
Only made it through half of the 8 total rounds. Wow! What a hip flexor burner!

Workout #2: Shoulder Press/Back Extension
Seven Rounds for Time of:
21 x 55# Shoulder Presses
21 Back Extension
(Time: 29:24)

Sunday, June 22, 2008

Workout 6/21: Spring Lake Heritage Festival 5k

4:00 AM-Wake up to thunderstorm and kiddos crying...
5:00 AM-Kiddos crying again...
5:43 AM-Alarm goes off...
5:47 AM-Alarm goes off again; Ezra still crying on and off...
5:49 AM-Conversation with Susanne: "Still wanna go?" "No, but we're up anyways so we might as well go..."
5:51 AM-Feet hit the floor and we get ready to go
7:15 AM-Register for race, hardly anyone else around
7:22 AM-Park's sprinkler system fires on the registration tents and porta-potties
7:30 AM to 7:52 AM-Wait, wait, wait some more...walk around the cemetery looking at names and dates
7:55 AM-Hit the porta-potty one last time.
8:00 AM-Take off with the starter's horn!

Workout: 5k for Time
Time: 24:18 (3 seconds off my PR...whew! What could I have done had it not been anniversary week with all that delicious food I ate? Who knows...but we'll find out in July and August.)

Workout 6/19: Love Run

Today marked 9 years of marriage for me and Susanne. Yeah us! So before we headed to Saugatuck, MI for our anniversary getaway, we decided to go for a little run together. Interestingly, that run was like a metaphor for our marriage. It was a long run (yep, we are in this for the long run), it was a bit hilly (we've had our ups and downs), and we finished strong (which is how we plan to always live our lives together). I can't wait to see what the ultramarathon of our marriage holds for us over our remaining years. Next year marks the double-digits of years married (whew!).

Workout: Love Run
(Time: 9 years and counting; Distance: Many lovely miles)

Workout 6/17: Gut Punch

Workout: "Gut Punch"
For time:
50 Sit-ups
50 Tuck-jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
30 Burpees
50 Sit-ups
(Time: 21:50)

*As Rx'd included 20 more Burpees, but I could not muster any more of those out of me.

Monday, June 16, 2008

Workout 6/16: Squat Medley + Run

The weight of the world is off my back. I am not sure if I made this clear in my past postings, but I am so relieved that the summer is upon us and I don't have to worry anymore about grad school or grading papers (at least for the next two weeks). Yes, teachers are blessed to have the summers off; don't be jealous. I don't really even remember the last time I slept in until 8:00AM. Nor do I remember the last time I could spend nearly 2 hours at the gym getting a proper warm-up and a proper cool-down. But today afforded me that opportunity. And I will relish it while it lasts.

Morning: Squat Medley
Overhead Squats 1-1-1-1-1
Front Squats 1-1-1-1-1
Back Squats 1-1-1-1-1
(Add weight for each rep including between squat types)
*Recorded weights in lbs.

OHS 65-95-95-105-115(f)
FS 145-165-185-195-200
BS 205-235-255-X-X
*I failed to do the last two reps because I nearly failed at 255. I didn't have a spotter, so I thought it was wise to spot where I did. Lesson learned that I should have ramped up a bit slower between BS#1 and BS#2.

Afternoon: Run
Distance: Who knows...more than expected!
Time: Who knows...longer than expected!
*So Susanne and I took the kiddos out for a run in "The Chariot" with our friends, the Bensons. It was a blissful day; sunny with a nice cool breeze. We decided to take a run out to Northerly Island. If you are in the Chicago area and want a place for some solace, Northerly Island is the place to go. Well, Susanne was in for a longer run than she was used to, so we decided to part ways for a bit while the the rest of us took on a longer route. Funny thing is, even if you took a longer route, you should be able to see the persons who take the shortcuts. Of course my thought was we'd catch up to Susanne. However, we lost her. I freaked out! My mind was taking me on the wildest trips that included having to file a missing persons report with the police and raising my children without a mother. On top of running nearly three times the distance we had originally planned, I was stressed mentally thinking of all of these possibilities (awful possibilities). After searching Northerly Island long enough, I decided to return to the Bensons where we decided to meet up after I gave the kids over to them while I took my third trip to N.I. to thoroughly search for my wife. So back to the Bensons where I was sure I'd have to call the police, but who was standing there ready to go home? My wife. Talk about a mix of emotions. But of course relief was the best feeling of all.

Friday, June 13, 2008

Workout 6/13: Michael

Workout: "Michael"
3 Rounds for Time of:
800m Run
35 Back Extensions
35 Sit-ups
(Time: 24:50)

*Not so good. This workout had me sucking air big time this morning. I think I took those 800s at a pace that was a bit fast for me. I was trying to estimate my pace based on previous runs, but I most definitely overshot. The final two 800s were killer, and I had to take small breaks during it. I was bummed with that, but now I know that the pace needs to be reeled in a bit. It wasn't meant to be a Time Trial 800, so I'll learn from my mistake.

Note: I think I've found my big event for next year...

Workout 6/12: 1-Legged Squats, Dips, Pull-ups

Five Rounds for Time of:
10 One-Legged Squats (each leg)
12 Dips
15 Pull-ups
(Time: 21:20)

Ugh! That was a hard workout and not fun at all, but what workout is supposed to be "fun"? So I'm suspicious of pictures like this...
It should look more like this...

Wednesday, June 11, 2008

Workout 6/11: Deadlifts + AFAP Run

It's the end of the year as we know it! I just put in my student's grades. Students have decided not to come to school and opted for the beach instead (no complaints here). I don't have to pack up too much in my room. Grad school is wrapped up. I picked up my graduation regalia yesterday and returned all my books. My summer is planned. If only you could witness the joy I have inside right now.

Yesterday was the "Staff vs. Seniors" softball game at my school. Oh what joy! It's so fun to be at a school that has events like that going on. You must understand that I came from a school where I taught for four years, and I don't think we ever did anything fun like that. We, the staff, won the game, and I had a blast. I am so looking forward to next year and all the fun things that I can now participate in since I don't have grad school to worry about.

Time to workout!

Morning: Deadlifts 3-3-3-3-3

Afternoon: As Far As Possible in 20:00
(Distance: 2.47 miles; 8:05/mile pace)*This is Oscar Pistorius

Monday, June 9, 2008

Workout 6/9: Burpees and Pull-ups

Today is the last day of my grad school experience. Thank the Lord for that because I don't think I could take much more of it. Today's workout sort of resembled the ups and downs and struggles of the past three years. Sometimes I felt like stopping, other times I felt like I was pulling so hard and accomplishing little. But I drove through it and am now at the end.

Workout: Burpees and Pull-ups
5 Rounds for Time of:
12 Burpees
12 Pull-ups
(Time: 21:20)

Ouch!*No Excuses! If you don't have the money for weights, just find a friend! Photo courtesy of CrossFit San Diego.

Friday, June 6, 2008

Workout 6/6: Hanging Power Snatch

Workout: Hanging Power Snatches

*All of that repetition of weights was an attempt to have perfect form rather than just muscling up the weight. Every time I was able to get the weight over my head, but I was often pressing the weight at the end in order to lock out. Also, I was trying to get my hips involved as much as possible, but it took a lot of concentration. I am sure I could get heavier weights above my head, but I want to get comfortable with the movement first.*Photo courtesy of CrossFit Oakland

Thursday, June 5, 2008

Workout 6/5: 5k @ 80%

Have I ever mentioned how much I love summer? I was listening to a radio program this morning, and the host was complaining about summer and how winter is so much better because you can prepare for the weather by throwing on more clothes before you go outside. His complaint about summer was there's nothing you can do when it's hot and humid. For me, that's not a big deal. Yeah, sweating is sort of gross, but I'd much rather sweat than shiver. I'd much rather wear t-shirts and shorts than three layers of sweaters. I'd rather be outside than stuck inside. I'd rather have the fans on than the furnace. So, here's to summer!

This morning's run was in summer-like humidity. We are supposed to see our first 90-degree temperatures this week, so it's time to break out the shorts and prepare for a summer of fun.

Morning Workout: 5k @ 80%
Goal Pace: 9:21/mile
Actual: 3.06 miles in 27:09.68 (8:52/mile pace)

*Again, too fast! Cursed pacing! I think by the end of the summer I'll have a grasp on pacing.

Wednesday, June 4, 2008

Workout 6/4: Cindy on Steroids

Craziness...Busy...End of the School Year...

I am so ready for it all to be over. Summer is filling up with fun starting right away with an anniversary trip in Michigan with my beautiful wife. We have a massage session scheduled. Who knew those things could be so addicting. Then it's a week of relaxation before summer school starts. This year I get to work with incoming freshmen through a project called GEAR-UP. That should be a great time getting to know some of the students I'll have next year. Then things swing into the end of summer with the beginning of CPS Shakespeare, a program through with CPS students get the opportunity to act on the Chicago Shakespeare Theater with professional acting training. Peppered throughout all of that fun are some races and continued training. I have to get is started off right by finishing strong these last few days of the school year, so today CrossFit threw us a bigger, badder version of Cindy.

Morning Workout: Cindy on Steroids
As Many Rounds as Possible in 20 Minutes of:
9 Pull-ups
12 Push-ups
27 Squats
(6 Rounds + 9 Pull-ups + 12 Push-ups + 8 Squats)

Monday, June 2, 2008

Workout 6/2: 5k @ 90%

Pacing, pacing,'s tricky! Yes, having been a runner for awhile now, I have always heard about the importance of pacing and training at levels that are not 100% all the time. But I never took the time to literally figure out how to pace. Training calendars usually say, run at 75%. Or run at 90% of your marathon pace. Well, I was lazy when it came to this, so I figured I'd run a "slow" pace or a "medium" pace on those runs. Finally, I have enough data to accurately figure out a targeted pace. But by no means have I mastered it. As you will see today, my legs don't know what a certain effort should feel like. So today, when my legs were a bit tired between miles 1 and 2, I should have known I was going to be over the prescribed pace.

Workout: Run 5k at 90% of your 5k PR.
5k PR = 24:15 (Pace: 7:49/mile)
90% = 26:40 (Pace: 8:42/mile)
Actual Run: 24:54 (Pace: 8:08/mile)

*Glancing at my watch on the last stretch was evidence enough that I needed to slow down drastically so that I wouldn't break a PR on this run. But it's impossible to reduce yourself to a shuffle or walk when you've been going a certain pace. So I figured a lesson had been learned, and I'd apply it to my next paced run.

Sunday, June 1, 2008

Workout 5/31: 3+ Mile Run

I "heart" accountability runs. Try running a good pace while having a conversation. It's not the easiest thing to do, but the benefits outweigh the suffering.

Workout: Run 3+ Miles
(No Time...I never time accountability runs since time is not the point.)

Workout 5/30: CrossFit Total

Let's take a trip down memory lane and reflect on a goal I had set for myself. The last time I did CFT, I scored 605. After that, I mentioned that I knew I could improve over the next few months, so I figured I could improve 45 points over the next 6 months if I stuck to CF training and took care of myself. Well, I haven't necessarily been taking the best care of myself when I think about my diet, but I have been fairly consistent with training. So CFT came up again, and I set some goal weights in order to reach 650. Did I make it? You be the judge of that...

Workout: CrossFit Total (Three attempts at achieving your maximum weight on an exercise) Please realize that there is a ramp-up warm-up that goes along with this, so I am not lifting these on cold muscles.
Back Squat: (Goal 230#)...205#, 225#, 235#
Shoulder Press: (Goal 125#)...115#, 115#, 120#
Deadlift: (Goal 285#)...255#, 275#, 295#

*I did it! Even with two days to spare. That score was my goal for June, and I hit it in May. My next goal is to hit 700 by December. I need to catch up to my friend Scott who just scored a cool 725! Way to go Scott!