Tuesday, April 28, 2009
Add it to The List...
WOD: "Eva"
5 rounds for time
800m run
30 kettle bell swings (70lbs)
30 pull ups
1 hour 9 minutes-ish rx'd
Checking the box.
Yesterday was a long day and I didn't make it home until 10:00 p.m. Yes, yes, I know -- I should have hit the gym at 6 a.m. But I didn't, so that's enough of that.
I needed to do something, and preferably a variety of something that would fool me into thinking that I was preparing for the Steeplechase (for which I am currently woefully unprepared.) I stole this little gem from Crossfit Endurance.
WOD: 10:20 x 16 -- Run 10 seconds on 20 seconds off for 16 rounds
All out effort
Turns out, that little torture chamber has the potential to be an excellent way to revisit your last meal. Not wanting to meet the brisket I had for dinner --again -- I backed off on the last six intervals. Weak. At least I checked the box.
Sunday, April 26, 2009
Escalante: A Teaser.
Thursday, April 23, 2009
Headed South...
This weekend's trip to Escalante should be just what the doctor ordered. Here's a preview:
The house we're borrowing. There is a little Smoky Joe stashed there somewhere, and the driveway should serve as the perfect venue for charring some therapeutic protein.
Wednesday, April 22, 2009
Keeping the little bastards guessing...
Pizza and Coca Cola for lunch. Burgers and brats for dinner. Beer? You bet your ass. I may exercise, or I may not. Hard to say. I may drown myself in NyQuil, or I may not. Hard to say. The point is, if you're an RNA-based "organism" living in my body, watch your back. You won't know when or how, but I'm coming for you.
Mid-Day Update:
I broke down, went to the gym, and got deeee-stroyed. I knew something was up when I couldn't catch my breath --- during the warmup.
WOD: 5 rounds for time of:
200m run
10 pullups
10 pushups
10 back squats @ 135lbs
10 kettlebell swings @ 53lbs
14:15 (I quit after three rounds)
The score so far: Rhinovirus, 1. The ULG, 0.
Monday, April 20, 2009
Air Travel = The Suck
I need to cram five days of work and training into 2.5 days, 'cuz The Wee One and I are headed south this weekend. It will be a welcome break -- three days of hiking, riding, and charring beef. Must stay focused...
Friday, April 17, 2009
Earning the right to gorge.
WOD: Heavy Amber
Squat Cleans @ 135 lbs 10-9-8-7-6-5-4-3-2-1
Box Jumps @ 30" 1-2-3-4-5-6-7-8-9-10
Alternate reps for time
17:05
I am my own harshest critic, and even I am happy with that effort. I didn't drop any of the cleans, and I didn't rest during the box jumps. Not bad.
Now it's off to The Wild Grape for some protein and vino. Ahhhhh, weekends.
Thursday, April 16, 2009
Off the wagon...
I must say -- the mental break is quite nice. I'll pull it back together tomorrow. Or maybe I'll keep this bender going. At this point, the jury is still out...
Wednesday, April 15, 2009
I feel like poop.
WOD: As many rounds as possible in 20 minutes of:
10 Thrusters (75lbs)
10 Sumo Deadlift High Pulls (75lbs)
10 Box jumps (24")
6 rounds + 7 thrusters rx'd
Phew. It's nice to have that over with.
Tuesday, April 14, 2009
Hole in the repertoire.
WOD:
10 rounds of:
10 pullups
10 ring dips
18:42 (The time is a hoax. I used my legs to help on most of the ring dips.)
Then
Deadlifts (135x10, 185x10, 205x5, 205x5, 225x3)
GHD Sit ups (5 sets of 10)
Last night, I ran the beginning of the Steeplechase course -- up Memory Grove, on to the Shoreline, and up to the top of I-Street. It was a gut check. I was able to keep moving (good), and I was able to keep a brisk pace while running most of the way back down (also good). Then my legs gave up the ghost (not so good). Little by little...
Monday, April 13, 2009
The limitations of a blog.
SPRING TOURING: A Play in Three Acts.
Act I
[The ULG, The Wee One, and Vijay go touring. The objective is to ascend Butler Fork, over Gobbler's Knob, and then descend Porter Fork. Early on, the skin track up Butler Fork crosses a narrow snow bridge over a stream.]
THE WEE ONE: Uhhh...
THE ULG: It looks scarier than it is. Just skin straight across.
[The Wee One skins straight across without incident.]
Act II
[Top of Gobbler's Knob. Vertigo inducing fog has engulfed the summit. Visibility blows. The Team is booting across the ridge, hoping for a break in the fog to get their bearings.]
VIJAY: The problem is even if we find the ridge above Porter Fork, it will be unskiable. [Vijay points to the milky whiteness to The Team's left. No one can tell up from down.] And we might step off one of the giant cornices.
THE ULG: We could just follow our skin track back to my truck...
THE WEE ONE: Works for me.
[The Team turns around and skis glop -- which has been getting rained on for the last two hours -- back into Butler Fork.]
Act III:
[The narrow snow bridge again. Vijay and The Wee One have crossed it by the time The ULG catches up.]
THE ULG: I've got a bad feeling about this.
VIJAY: You just need to go straight. You can go straight, can't you?
THE ULG: People always say things like that...
[The ULG slides on to the snow bridge, loses his balance, and falls into the stream. He throws his poles onto the far bank and begins to climb out.]
THE ULG: Curse you Vijay.
THE END.
Friday, April 10, 2009
Get under it.
WOD: Heavy cleans.
135x2, 155x2, 165x2, 165x2, 175x1, 175M, 170x1
Then
5 sets of (10 knees to elbows + 10 back extensions)
I left tired, and it felt good.
Thursday, April 9, 2009
Sabotage!!
Frickin' Banbury Cross. They taste goddamned delicious, and they smell even better. And I swear they were baking cherry jelly donuts as I ran by. Brutal. My legs got heavy, my ankles got stiff, and I lost the fire.
I limped home dreaming of corn syrup and refined flours. Next time, I'll run south.
WOD: Easy mental health loop.
3.4 miles
33:01 (sabotaged)
Wednesday, April 8, 2009
Sprinting is still hard.
WOD: 3 rounds of the following for time:
400 meter run
15 dead lifts @ 170lbs
21 box jumps @ 30"
16:45
Despite all my bitching and moaning, my work capacity is steadily improving, and my feet are slowly getting stronger. So far, so good.
Tuesday, April 7, 2009
Winning ugly.
WOD: Heavy Fran
15-9-6 reps for time of:
Thrusters @ 135lbs
Weighted pull-ups @ 35lbs
17:50 (messy)
Peeling at the crux...
I can never seem to hold it all together. To use a climbing metaphor, I routinely peel at the crux. If I crush it in the gym, it probably means I slept less and worked not enough. Worse, if I crush it at the firm, it means I slept less, didn't exercise, and didn't pay attention to The Usual. A lot of the time, I feel like That Guy -- killing himself to survive the week so he can revel in the weekend.
Oh, but the weekends are GOOD. I eat whatever I want. I drink whatever I want. The Wee One and I play in the mountains -- and they are incredible mountains -- and we laugh. We hang with our friends -- and they are incredible friends -- and we laugh. The sun shines brighter and the batteries recharge. It's all worth it.
So, for now, that's the deal. The week earns the weekend. I dream of being successful enough that it's all weekend, all the time. Until then, though, I'll keep trying to send the crux.
Last night's therapy:
Run two-ish miles at an easy pace (i.e., lap around the park and to Smith's for some milk). My feet are feeling better and my legs are loosening up. Things are (slowly) moving in the right direction.
*Credit goes to Six for coining the term "The Usual."
Sunday, April 5, 2009
Highlights of the last forty-eight.
Breakfast at Dasks: Here's some free advice -- a rare treat from a lawyer -- eat breakfast at DASKS. Exhibit A: the bacon, egg, and cheese burger.
You heard me.
Insanity in Gunsight: Let's cut to the chase; Saturday at Alta was fantastic. The snow was very deep, and very light, and the clan was skiing at speed. While every run was memorable, my trip down Gunsight was pure insanity. Other parts of the mountain were deeper, but the snow in Gunsight was f-a-s-t. I'm at a loss to describe it, except to say that it took very few turns to get to the bottom. It's an addictive sensation, and I want more. It was the kind of day that makes people move to Utah, and prevents us transplants from ever leaving. And so was...
Sunday on Patsey Marley: The Wee One and I woke up, grabbed a bagel, and nonchalantly skied Radio Tower West off Patsey Marley. I am in awe of the charmed life we lead. Forty-five minutes after swallowing my bagel, we were booting towards Mt. Wolverine. Forty-five minutes after that, we were skiing 1000' of untracked. I'll say it again: we live in the sickest place ever.
P.S.: My legs still hurt. A lot.
Friday, April 3, 2009
My legs hurt.
Warm Up: The Scientist and I are going to have some words about the severity of this "warm up."
500m Row
100 singles
20 bumper plate squats (25lb)
15 PVC OHS
10 ball cleans
5 strict pullups
10 ball cleans
15 PVC OHS
20 bumper plate squats (25lb)
100 singles
500m Row
WOD: Grab a 20lb medicine ball, and without letting it touch the ground, perform the following:
50 wall balls
50 push press/push jerk
50 box jumps while holding the ball (18")
50 front squat
50 ball swings
50 wall balls
17:23
Creative rests were invented by all. The "Captain Morgan pose" -- one foot up on the box, ball resting on knee -- was particularly effective, and even a bit regal. Leaning against the wall and gasping was less so.
Thursday, April 2, 2009
Holding steady.
WOD:
Front squats.
3 x 135, 3 x 155, 3 x 175, 1 x 185 (gumby), 3 x 185, 3 x 180, 3 x 180
then
Run, 2 miles-ish.
Running feels foreign right now; my legs definitely do not feel "light." Thankfully, the Steeplechase is over two months away. I'll get there.
Wednesday, April 1, 2009
I'm a new man.
100 24" box jumps
50 135lb deadlifts
40 wipers (95lb)
60 grasshoppers
50 KB squat clean and jerks (35lb) (25 each arm)
32:55
Ahhhhh. Much better.
Not a swiss watch...
I will now give myself some of my own advice: Drink a warm glass of cheer the f*ck up. If you don't pull it together, The Wee One is going to strangle you in your sleep.
(Deep breath.) It's a brand new day, and it's snowing. The gym has an ass-kicker waiting for me, and my Turner arrived yesterday. The Wee One hasn't strangled me. Yet. Life is good.
Long live long rides. WRIAD in t-minus 165 days...