On ole Rocky Top

Awesome weekend running the peaks of the AT thru the Smokies this weekend. Rod, Pap, Tanner, Stover, Jacob and I stayed at Spence Field shelter on saturday night. What incredible weather we had as well. The views from Rocky Top were unbelieveable!!! Took a pic with the Power T flag on Rocky Top. Stover and I ended up running/trekking for the weekend. We covered around 9-10 miles on saturday with around 6000 feet of elevation gain. On sunday we ran 8 miles back to Cades Cove via Russel Field.

My pack weight was pretty good, with food and water it was around 21 pounds. Halfway up bote mtn trail I decided to dump the 95oz bladder and just go with 1 water bottle. Due to the water sources I had alot of options for fluids. So the pack weight dropped alot. I also made a cat food can stove that worked very well. Although Sherpa T cooked up some amazing food I still got to use the alcholol stove a few times. No bears or critters were seen. But, we heard coytoes all night and on sunday we heard a pack of coytoes that were NOT HAPPY...one of the most bone chillilng sounds I ever heard.

Rain+Mud+Cold=FUN!!!!

Saturday:
1 hr 30 mins trail run at Haw Ridge 9 miles
Rain, MUD, COLD

Sunday:
1 hr 10 mins trail run at Haw Ridge with Patrick 6 miles
MUDDY

Monday:
CF:
3 rounds 1 min at each station(1 min rest after each round)
KB swings
Pullups
Burpees
Knees to Elbows
Double Unders
234 total reps

Tuesday:
6am trail run at Concord with Steve.
This run was a blast!! Headlamps...rain...mud...GOOD TIMES!!!
We ran for around 40 mins.

pm) Crossfit
15-12-9-6 reps
110# Thrusters
400 m run
Time 10:04
Thrusters were tough. That is alot of weight for me to do thrusters with. My legs were not too tired from the morning run.

This weekend is going to be off da hook!!! Going out on a backpacking trip with the in-law men.
Going to be a feakin blast!!!

Jan 22-thursday
Got the new Power tap on the road bike. Tried it out with a very short ride to try and understand this gadget.
400-500 watts
1 min on-1 min off
50 sec on- 50 sec off
40 sec.....
30 sec....
20 sec...
10 sec...
repeat 3 x's
This lil workout stung pretty good.

pm) Crossfit
weighted pull ups
1 rep x 5 sets
55ish lbs with weight and chain

Tabata 3/4
squats
push ups
sit ups

Tabatas are with out a doubt one of the most painful intervals sets you could ever do.

Friday Jan 23-
power clean and jerk
135#'s used this WOD as technique training instead of trying to go for heavy reps.

How to do a Burpee

http://www.youtube.com/watch?v=7MGljX4bbps

1-21-09

Filthy Fifties"
For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders/tuck jumps

Holy ouch my freakin legs!!!!!!!!! This was just plain PAIN!!!!
Finished in 26:37...I was pretty happy with my time considering I was within 3 mins of a Navy Seal/MMA guy and another former pro football/MMA guy. This average joe weekend warrior will take my time and be damn glad its over!!! My legs did not want to work today at all, I missed the 1st box jump...yes the first box jump. But I recovered and just plowed thru this WOD.
Going out this afternoon and trying out my new Power Tap on my trusty steed. Looking forward to training with this new torture device.

For clarification on some of my abbrevations for some of the CF WOD ( crossfit workout of the day) I am going to try and post some pics or vidoes of some exercises so peeps can see what they are. A burpee is probably one of the worst exercises I have ever stumbled upon. It fairly easy to understand but difficult to do.
1) start standing uprite
2)drop to your hands with legs bent
3)move feet back to a pushup postion
4) do a pushup-chest touches ground-arms locked out at top
5)pull feet underneath you as if you were in a duck crawl position
6)now jump up-explode upwards while clapping your hands over you head
7)and start all over....
try 20 of these and enjoy the kick on the "junk" that the burpee serves up!!!!

1-20-09

Tabata Treadmill: 20 work/10 sec rec x 8 rounds
12% incline-1st 4reps at 10 mph/5:50 mile-2nd 4 reps 9mph/6:15
Horrbile!! Tabatas are anything but easy..the last few rounds really start to hurt!! I would much rather go run 10 miles than do these damn intervals!!!
then headed to CF for this WOD
rings/skills
Bench Press 3x5-control descent then explode
155/175/185

21-15-9 reps
Over Head Squat/Burpees
used 75#'s for OHS
time:6:23
This WOD was terrilble!! The OHS hurt, but my shoulder was feeling a lil weak today so the OHS really exposed my weakness. But, Ithink the Burpees hurt more than anything!! The pushup killed my shoulder and the jump...well lets just say I was cussing the Tabata intervals during this time.

1-18-09

Sunday:
swim
150 yards drills
300-200-100
cooldown

road bike
43 miles 2:20 with Mark, Tim
Rode cross bike on road, weather was chilly but not bad at all. Rode from Bi-Lo, out past forks of the river, straw plains towards Kodak.

Wend 1-14:

Kettle Fran

21-15-9

35#KB thrusters, ring pull ups

time 4:39

Thurs 1-15:

Angie

100 pull ups

100 push ups

100 ab mats

100 squats

time 19:50

Shoulder really bothered me on this WOD, did first 25 pull ups unbroken. Got to 52 before having to use the band. Push ups about killed me, I really struggled with the push ups.

Fri 1-16:

Burgener Warmup+3 overhead Squats x 3Every minute on the minute for 20 minutes:U pick the weight

Snatch Bear:

5 Snatch Grip DeadLift

5 Power Snatches

5 Overhead Squats

had to use 45#'s for WOD, shoulder was not feeling strong at all. The snatch movement did not bother me but the OHS really put xcess stress on my shoulder.

Sat 1-17:

10 mile run with Mills at Blvd. Run was very chill, felt strong for the whole run.

http://connect.garmin.com/activity/1831702

CF Total

Saturday: CF at Park
Sunday: 5.2 miles with Tommi at Blvd
Monday: CF total
Press 165 PR
Squat 265 PR
Deadlift 400 PR
830 total!!
Tuesday am: 1hr 50 min run at concord
Wanted to push hard after CF total, the temps were in the low 20's when I started around 6:30ish. http://connect.garmin.com/activity/1800156
I have not been doing many long runs at all, but felt incredible during my run.
No doubt CF is doing exactly what its suppose to do!!!!!

Jan 5-Jan 8 training

monday: Crossfit
4 rds
400 run/15 pushups/15 pullups/15 supermans
time:13:21
Did 1st two rds pull ups unbroken, made it to 10 reps on 3rd

tuesday:
am) Tabata treadmill 10 sec on/ 20 sec off
8.5mph 12% grade. will go faster next time, first time doing Tabata intervals on treadmill

pm) Crossfit
Squats 50% 1 rep max
explode up! 150#'s
10 min on eash min
5 reps 40# DB
Deadlift,hang cleans,thrusters

wend:
am)swim
500 meter TT 9:43
did not swim too hard

pm)Deadlift
3 sets x 5 reps 80% of 1 rep max
suppose to be 320# but used 240#'s by accident
4x100 meter rower sprints, all right at 16 secs

thurs:
am) Run at Blvd
3 x 1.5 mile 5 min rec
1)10:08 158bpm
2)10:31 162bpm
3)10:08 164bpm

pm)Crossfit
10 mins
53# KB swing snatch
KB cant not touch ground
134 reps...ouch!!!!!

Sunday Jan 4th 2009

CFE WOD I created for me and Jason. Went to Cherokee Blvd and ran in the "dog park" area.
Drills warm up
Jog 5 mins
2 x 200m 40 secs 1 min rec
2 x 800m 3-3:15 3 min rec
1 x 400 all out-Did it in 1:25
Ran with Jfish the whole time. My legs felt pretty good but did not want to push the pace to much today. This weeks CFKnoxville is going to be tough. We are getting ready for CF Total next week. The CF Total is the total of the best 3 lifts combined. The lifts are
1) Squat
2) Press
3) Deadlift
I would love to hit 800#'s for my total...but we will have to wait and see.
My goal is 250-300 ish for squats, 165ish for press, and 400 and change for DL.
I am going to do a running Time Trial the day after the Total to really push my limits. Probably do a 10K and shoot for 40 mins!!
Might be working up a interesting way to spend my 33rd birthday....wait and see

DO WORK!!!!!

Sat 1-3-09

http://connect.garmin.com/player/1685740
(this is from my run yesterday with my new Garmin 405...its off the hook)
Decided to run to CF this morning, this was the longest run I have done on the road in years. Although I LOVE trail running, it was nice to settle into a moderate pace and not woory about jumping rocks, down trees or slip on muddy trails. The run was very chill for the first couple miles, I picked up the pace for a few mins and felt pretty good. My shoulders were a lil tight, I guess due to the WOD from friday.
At the park we did
Sprint to T and back
30 AB mat sit ups
30 Squats
Sptint to T and back
30 burpees
Sprint to rocks
30 rock jumps
Time 7:32
My bro in law came for his first WOD with CF knoxville. Patrick did very well, he is getting in really good shape and plans on running the Knoxville Marathon.

This morning my legs feel pretty good, not sore at all. But my foot is a lil tender from the pavement pounding. With all the rain we are having I may have to run this week on the road or go hit up the fire roads. This week should be a good week of training, with the intensity juiced a bit...Everyday is a day closer to "get serious" time for Ironman. Still working and reading a TON on the best training options for myself.

DO WORK!!!!

DEC 21- 1hr 7 min trail run with Tommi at North Boundary

DEC 22- Crossfit
20 mins AMRAP
5 burpees
10 box jumps
15 KB swings 53#
12 2/3 rounds

DEC 23- Crossfit
Tabata x 6 rounds
squats15
pullups 7
rower 7 cal
pushups 5
abmat 10
score is the lowest of reps in each round

DEC 24- Crossfit
"Grace"
115# clean and jerk 30 reps
3:30

trail run
3x5 mins 160-170 HR 3 rec
40 mins total

DEC 25- Road ride
3x8 min tempo
60 min total

DEC 26- Crossfit
75 reps-75#'s power snatch
4:56

trail run
30 mins intervals (trails soaked from rain)

DEC 27- 40 miles road ride with Defur
rode to the Sinks in the smokies

DEC 28-off

DEC 29-trail run
3x(200m,400m,600m) recover the time it takes you to run the interval
40 mins total

pm)Crossfit
Front Squat 3 sets x 5 reps
175#'s
Press
135#'s...tried 145 failed on 3rd rep

DEC 30-trail run
2x 1/2 mile 3 mins rec
2x 1K 3 mins rec
32 mins total

Dec 31- 15 mins AMRAP
7 KB squat cleans
7 push ups
20 rounds total

JAN 1- off

Jan 2-Crossfit
4 rounds
5 snatch (catch in squat) 40# DB each arm
10 burpees
10 hang cleans 135#
5 (each arm) turkish sit up
12:17