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...
Saturday, November 29, 2008
Thursday, November 27, 2008
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
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
Wednesday, November 26, 2008
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.
Tuesday, November 25, 2008
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.
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.
Friday, November 21, 2008
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
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
Wednesday, November 19, 2008
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!!!
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!!!
Tuesday, November 18, 2008
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
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
Friday, November 14, 2008
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
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
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