Dec 17- AM) 4 mile run with wifey
PM) Deadlift session
Pulled 385#!!! This was a new PR for me!! Last year I pulled 405 but not with good form. Everybody was throwing some weight around. Ashley has some good video from the other night.
http://redneckjuggler.blogspot.com/ Check out the "deadlift video"
Ashley PR 385#-Jason PR345#-Warren 315#-Brian 405#-D ROB 525#...and he ran out of weight. Pretty freakin impressive. And let us not forget J Knox off the chair no warmup 385#.

Dec 18- Got out for a late afternoon road ride with Defur and Blake. It was suppose to be in the 60's and clear...try 50's with sprinkles. Busted out the "gunnar" raod bike for the ride. I have not been on this beautiful steed in a while. We did the Plantation ride which has 5-7 damn good hillls. I rode pretty well, i tried to do a few hard intervals while climbing and was able to hold a steady tempo for the last few miles. Overall we rode for around 1hr 22 mins.

Dec 19-AM) 4 mile run with wifey
PM) WOD
30 HSPU
40 pullups
50 Swings 53#KB
60 ABMAT sit ups
70 Burpees
time:14:29
This was just awful!!!! Those damn burpees were terrible!! I had to do my HSPU with my feet on the back ext. I am not ready for 30 HSPU, plus it puts my shoulder in a very wierd position.
The pullups were not too bad, I kipped for all them. The swings were unbroken, sit ups, not bad....but those damn burpees are awful. If it wasn't for J Knox pushing me I would not have finished the burpees any faster. He kept telling me "dont think, just work" I have to admit, I likey that saying. I was in alot of pain but it was worth it when I finished.

I am feeling stronger and faster everyday of trianing. I have not yet begun Ironman training, but I can tell you this....I will be ready when the time comes. I am still trying to figure out my exact training plan for Ironman. But I know this, I will continue training with http://crossfitknoxville.blogspot.com/.
DO WORK!!

Dec 12- "Diane"
21-15-9 reps
225 deadlift
handstand push ups
Decided to do 185#'s, and HSPU with feet on box.
DL's were easy-HSPU suck!! They put my shoulder in a very wierd placement
time:3:06

Dec13- Crossfit at park

Dec 14- 1hr 3 mins trail run at Concord. Felt very strong!! Form is coming together.
Then switched to the ol Single Speed for a hour and some change ride with the Crossfit guys.
I am running a 32x18 on the SS right now, other than the trails being a little wet, I felt very strong on the bike.

Dec 15- 20mins AMRAP
15 push ups-15 ring/bar pulls/15 AB mat situps/15 supermans
9 rounds

Dec 16-AM) Swim drills drills drills...single arm pulls,catch up-then a 250-300 easy swim
PM) Muscle Snatch tech with bar
5 rounds
Lunge with 40# DB over head 10 reps
Swings KB 53# 15 reps
5 mins

Dec 17-AM) This morning wifey and I decided to do an early morning run from house.
A bit over 4 miles, ran in 38 mins. Run was very easy, with some decent hills thru some of the suburban homes by Gettysvue.
This afternoon is heavy deadlifts at crossfit. Should be fun!

12-5 Friday: AMRAP (as many rounds as possible) 20 mins
53# KB 20 swings
10 pullups
total: 10 1/2 rounds

pm) swim drills drills drills

12-6&7- rode mtb on Saturday and Sunday-just messed around, cold and wet
12-8 Monday:
53#KB 200 meter waitors walk-200 meter farmers walk 50 squats
200 m waitors walk-200 m farmers walk 50 swings
200 m waitors walk-200 m farmers walk 25 burpees
16:39
12-9 tuesday: went for a trail run, did not feel to good so decided to call it a day after 20 mins.
Decided to take off next 2 days, to rest and recover, felt a lil cold or something coming along.

Ran thursday for 28 mins and some change. Ran pretty well, not sure of distance but felling better.

I was debating on getting a coach for Ironman but I may just do all the training myself. Who else knows my body and what I can handle better than me?? I plan on using some different sources as far as setting my up training plan, but overall I am going to make up all the workouts.
I think this adds a lil more stress than needed to a race of this size but its something I know I can do. I do not plan on buckling down for a few more months anyway. I am going to do alot of running events this winter and spring, may do the knoxville half marathon. Wifey is planning on donig the full in March. If I dont do the half I may run the last 10 or so miles with her.

Friday 11-28:
95# power clean and jerk
400m run
while one guy PC&J the other runs 400m
with steve 13:33 OUCH!!!
you cant sit the bar on the ground at all, touch and go!

Saturday 11-29:
5 rounds
135 deadlift x10
burpees x10
75 meter sprint
7:19 time
then run technique training with patrick

Monday 12-1:
am)"fight gone bad"
286 pts..shoulder hurt on wall balls. Got 293 2 months ago, I know could have done more with better wall ball #'s.
pm)at cherokee blvd-sleet snow rain nasty weather
4x4 mins 2 min recovery
ran well, puched hard, not sure of pace

Tuesday 12-2:
OHS 1-1-1-1-1 95 lbs
Fr Squat 3-3-3-3-3 155 lbs
back squat 5-5-5-5-5 155 lbs
Legs were TIRED..did not try and do do much

wend 12-3:
swim tech training with Kim
tired most of day, decided to relax in the evening.

Thursday:
am) Treadmill (it was raining and freezing outside)
5 mins @6:30 pace
2 min rec
4 mins @6:15 pace
2 min rec
3 mins @6:07 pace
2 min rec
2 mins @6:03 pace
2 min rec
1 min @ 5:45
30 mins total..OUCH!!!

pm)Press 1-1-1-1-1 135lbs
push press3-3-3-3-3 145 lbs
push jerk 5-5-5-5-5 135lbs
shoulder felt pretty good during presses.

Took the plunge!!!!

I'm in Nov 7, 2009 Ironman!!! Registered yesterday morning when it opened. What the hell have I done!!!!
Going to be an intersesting year.

Drew

CF WORKS!!

Well if there was ever a doubt about if CF/CFE works or not..I can just put that thought to bed. I am always a skeptic when it comes to most things, especially training. I need to expiernence something myself before I am bought in. This past turkey day morning wife and I did Autumnfest 8K. By looking at the reslults from last year i wanted to finish somewhere in 100-150 the place. The numbers around these spots were 8 min or so pace per mile. I usually fall right in these times.
I put myself up in the front of the 800 or so crowd so I could stay out of all the people. At the first mile I realize I am running with a bunch of "real runners" come thru there at 6:00 min mile. I thought not good..not good..I am going to die if I keep this up for the entite race. So, I decided to pull back a lil and settle into a good pace. Mile 2 12:50, OK..that feels a lil better. Mile 3 19:21...OK..not bad..but damn it..now I'm in a group again..the pace actually settled down a lil. I knew they were holding out for the final kick. So, I feel into a good hard pace. At the bridge i decided if nobody went I was going to attack and see what I had left in the tank. I kept thinking 1 more mile...whats 6-7 mins anyway..your gonna hurt might as well hurt a lil more. I knew from all the CF WODS and CFE intervals, I could handle a lil more pain..At the bridge I cranked it up a few knotches, after about 30 seceonds I looked behind me and POOF...I'm gone! They did not go with me, so I pressed hard all the way to the finish and to my surprise the finishing clock read 32:33. HOLY S%#$!!!! That cant be right..I look at my watch and my watch says 32:33 as well. I ended up averaging a 6:30 pace for the 5 miles. I finished 39th out of 800 plus runners. This time may not be impressive for some 5'8 140lb runner, but its pretty freakin good for a 6'2 208lb mountain biker who only trained running thru CF and CFE. I was blown away at this performance. I was not the only one to PR this run that CF's, J fish PR'd by about 5 mins and has not ran a step other than CF.
Wifey ran the 5 miles in around 47 mins, she did awesome!! She said she could have kept that pace for another hour or so. Marathon in her future???? We will have to see...

Can you crossfit your way to an Ironman....

can you cf/cfe your way to an Ironman....not sure yet...some say you can...some say I have...am I willing to try it myself....not sure..or have I already taken the plunge...ooohhhh the suspense has to be killing ya...all my two readers..thanks mom and dad!!!
Others have discussed and studied this type of HIT training for endurance sports..could the CF/CFE guys be on the cutting edge of a new way to train for endurance sports????

Check out Crossfit Knoxville if your interested in taking your self and training to a new level

Think you had a bad day.....

Truck v/s Train-------Train 1 Truck 0...for those keeping score. I have seen alot of interesting things in the world while out riding my bike..but this one may take the cake. Some IDIOT tried to beat the train in front of Calhouns at Volunteer Landing.

The other pics are from the BREW RIDE...the dancing was due to the Chicken dance the brave souls had to do at our checkpoint. Couple guys puked!!

Training

Tues: am) swim: 200 w/u 5x50 on min-tabata 25 meter sprints-200 c/d

then jumped on x bike for a 3 hour ish ride with defur. rode to crossfit

pm) sprints-turkish get up tech progression

15-12-9-6

185# deadlift

70# push jerk

time 4:19

flew threw the DL's but the Presses had to scale back, shoulder was having to go a lil easier. But great workout!!

Wend am)-turkish get up progression-finished with 53#kb-did alot of different movements- it was great tech training

Turkey day me and wifey are running the 5 mile race downtown, then its on to the family for some good ol fashion grub...cant wait.

ITS COLD!!!!

Saturday did the Park CF workout..it was around 18 degrees...we did a 50 meter sprint-25 rock jumps-50 meter sprint-25 burpees-25 meter sprint 25 rock jumps-50 meter sprint 25 ab mat-50 meter sprint 25 doulble unders. This lil workout hurt the lungs due to the weather. Did it in around 10 mins, went out at around 75-80%, the cold air kills my lungs when going 100%. That evening went for a 30 min night trail run at concord. Felt pretty good on the run, then went to the BREW RIDE at haw ridge. GOOD TIMES!!! volunteered for a checkpoint at the top of K2. Will post pics later.
monday am) "FRAN"
21-15-9
thrusters/pullups
6:30 time. decided to do 65 #'s instead of the RX'd 95#'s. I was able to do all the pullups without assistance. My shoulder felt pretty good, considering the weight.
Not bad for a seperated shoulder...its been 5 weeks since i seperated my shoulder.

Wend-am) crossfit--pm) mtb ride at haw ridge with defur and blake. felt pretty good, I can tell i have not been on a mtb in a while, technical skills were slow to catch up.

Thurs: am) trail run 2x2:40 (2 min rec) 2x4:00 (2 min rec) this is a crossfitendurance.com workout. It does not look tough but it hurt...i did the intervals as out and backs, the hills were great going down and burned going up. I really focused on high leg turnover, i tried to keep the same pace on all runs. I did a 10 min warm up and got into the workout, the cooldown I was crushed!!
pm) rode from the old Bi-Lo with defur on the x bike. My legs were heavy, we picked up the pace on the way back pretty good. I was going to go to crossfit but decided to take it to the house. My body was telling me to take it easy. So I decided to take a day off today. i have not taken a day off in a while...got to listen to the body.

Team New Balance is reassembling for a run at 2009!! We are going to do Sandman Adv Race on Jan 24th, stover and defur did it last year and finished 9th in the open pro division. This race is only 6hrs but it is in some BIG mountains.
Wifey and I have decided to go do Lookout Mtn 10k on Dec 20th. We have to go to my grandparents that day which is just over the mountain. I have been wanting to run this mtn for a whie so this race will be perfect.

from crossfit knoxville--good training advise.....
Words of Wisdom" (thanks matt and cheri)Intensity and technique are not at odds. Intensity is relative, technique is not. We believe, as CrossFit teaches, that when embarking on a CrossFit routine there are three steps. 1) Learn the mechanics of the movements. This is very important for your safety and future improved fitness. 2) Be consistent. Consistently display great form while preforming movements and do at least three WOD's a week. 3) Then, and only then, add intensity for optimizing results.Keep these in mind when getting psyched for the daily WOD; mechanics, consistency and then intensity. Measure yourself against yourself and you decide if you are increasing your real world work capacity.

Drew
Phil 4:13

more pics

Pics from latley

Me and wifey on top of Looking Glass Rock in NC, great run!
Wife doin work at the MS150..Day 1 80miles Day 2 65
My cousins band Carrie Hassler and Hard Rain at the Blue Plate Special
The Galax Crew
Jammin in Pisgah with Kim and Rod

My new full dura ace steel Gunnar!!!
Wife throwin down on some poor souls..she broke 3 guys on this attack!!
New River trail in Galax- Nice rails to trails system
Tas, Kim, tommi and tiffers in galax

Nice chill morning on the Clinch

shoulder gettin back on track!!

Yesterday at crossfit i was able to do light Push Presses and push jerks. I worked with 65 lbs and it did not bother my shoulder at all. The WOD was
5 rds
5 40# DB rt hand snatch
5 40# DB lft hand snatch (i used 20# for rt arm)
5 box jumps
Time--not real sure I did 6 sets by accident-somewhere around 2:50ish to 3 mins. So fast as Jfish said "we were so fast johnny called me a liar"
This WOD hurt pretty good, alot harder than I thought.

This morning we did clean technique work, I did two sets of bacd assisted pull ups. My shoulder sounded like sticks braking. The WOD today was tough. Jfish beat my ass!! Although I DID WORK HARDER THAN HIM!!!! todays WOD:
21 ab mat sit ups
1 push up
20 ab mat sits ups
2 push ups
and so on......you go until you hit 21 push ups and 1 sit up.
It took me around 28 mins and some change to do this. I was able to do as RX!!! I did normal pushups..shoulder felt fine but upper body strength was laking today.
Going to get in some intervals runnning today. Might do 4x1k with 2min rec.
this afternoon I am going to break out the MTB for a lil roll around the ridge.

Drew
DO WORK!!!

Sat 11/15- rds 600m run- 20 OHS (pvc)-10 KB swings- 10 sprawls 11:10
tough workout!! Legs pretty tired after this one.
Sun 11/16- 55 min trail run at Concord, felt great during run, ran all hills pretty hard.
Mon 11/17- am) "helen" 3 rds 400 m run- 21 KB swings- 15 DL hidu high pulls 8 mins and some change.
pm) 3 mile run with wfiey and candace. Took it easy on run, they both are running very well.

Questions about my current training....check out FAQ's http://www.crossfitendurance.com/about/faq.php

check out knoxville crossfit as well...www.knoxvillecrossfit.blogspot.com

Doin Work

This morning J Fish and I did a Front Squat workout. Shoulder was a lil sore from yesterdays "jorja" workout.
Final #'s
195 front Squat
10 tabata sit ups
No run today, maybe hit x bike for a lil spin, may be going out early in the morning with the Ultra guys Dewey and Jack. Meeting up at 5am at the ridge for a lil dark running. Have not made my mind up yet if I'm going or not. Need to get in a tempo run some time this weekend.
Yesterday Day 1 of zone lifestyle...hate the word DIET..so I will not use it. Got in 25 blocks yesterday, not as hard as I thought it would be but 13 more days to go. Crossfit Knoxville is going "zone" for 2 weeks, CLEAN, to jump start our training. Turkey day is going to be the cheat day..THANK THE LORD!!!! Plan on doing the Heinus Loop on Saturday after turkey day if anybody is interested.
I am going to update my training from the last couple weeks soon. Alot to type and dont have time right now.
Drew
PHIL 4:13

Alot going on in the last few months....i have a whole new outlook on training which i will be posting soon.
In the meantime until I post some pics and ideas, check out crossfitknoxville.blogspot.com and crossfitendurance.com

Drew

More Windrock!!!

Blake and I hit the "ROCK" this evening. He was on the 4 wheel beast and I suffered to try and keep up. I climbed 2 then rode 24 which is an awesome trail, with some amazing views. Then we rode up G2, I missed the turn for #3, and climbed halfway up the gravel road until Blake found me. We rode 4 to 3 and had to turn around due to the water puddles. Blake did not want to get his 4 wheeler stuck. There was 2 motorcycles a 4 wheeler and a Rhino that suggested we turn around. We rode back up 3 then haul ass down P1. Awesome day...Awesome ride!!!

DSX 2008

More Windrock!

Stover and i hit windrock early Saturday morning. We rode trail 1-2-16-G1-2. The climbs were steep and long and the terrain was insane!! Trail 16 is tough and will beat the shit of you. I messed my front wheel up half way thru our ride. So, I had to kind of take it easy on the descents. We ended up riding up 2hr 45 mins with 2740 ft of elevation gain. Trail 16 was soooo steep we had to do some hike a bike, the gravel roads were very steep as well. Cant wait to get back out there again, I am mapping out a big ole nasty ride out there for later in the year. I will post route later on.

Windrock BABY!!!!!

Sorry but this is what I have to say to that damn rode climb!!

OOOOOHHHHHH BABY!!!!!!!! Windrock is without a doubt badass!!! Finally got out there today, and paid my $88 for my pass. This place is incredible, I am kicking myself for living in knoxville for 4 years and today was the first time at Windrock. After speaking to Downhill Doug and Rams, I was sold on how sweet this place was. Blake went with me to show me around, and show off on his 4 wheel beast. It was alot of fun to ride with Blake, to see him in his element was cool. Blake and I work together, so alot of times you have to wear your work hat. Its cool to see two buddies use the same trails on two different modes of transportation and still have the same enjoyment. I could tell by watching him ride he is very good, and fearless. We rode up P1, hot hot hot hot hot hot hot hot...did I mention it was freaking HOT!!!!! The plan was to ride up to the windmills but that got cancelled due to the heat. We decided to take G1 over to 2, then to 1. Trail 2 was great, I bottomed out my shock at least 3 times and decided to stop jumping all the humps on the trail. Trail 1 was cool, it had some tough steep climbs but all of it was rideable.

We only rode for 1hr 30mins but I was crushed when I got home. Nothing a growler of Pisgah pale ale cant cure. Saturday I think I am going to go up 1 to 2 then onto the windmills, then just do some exploring.

The rode climb was no joke!! It was steep and HOT!! It reminded me of riding back in Carter county, big loooooong steep climbs. After that climb it was a blast, good shade and fast descents. I cant wait to do some longer rides, especially in the fall when its cooler and the views are not as hazy. I want to climb that rode again when I'm a lil more fresh. The past two days I have done some high HR intervals on the bike and the run. I know it will still suck but that climb will only make me stronger.
I am thinking about running out there in the next week or two. This is going to be grat training for some late fall ultras.

If anybody needs to find me I WILL BE AT WINDROCK!!!!!!!!!!!!!!!!!!!!!

Catching up

Have not posted much in a while, so i thought i would post few pics. Tommi and I took a vacation to brevard then onto isle of palms. We had a great week. She got to ride Pisgah for the first time. She did great!! I layed on the beach in complete shade and read a great book. Me, some beers and 70spf sunblock!!!

Last weekend parker, adam, defur and myself went and did the discburner 12 hour race in morristown. We had a good time but the heat was a bit intense.