Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

This workout was good. I could definitely use some work on my pullups. They are definitely a weakness of mine. Knowing that I suck at pullups told me that this workout would require a lot of running. I began the workout with a goal of doing a minimum of 5 – 8 pullups per round. I completed 5-8-6-8-5-6 plus 1 run in the 20 mins. Fortunately I met my goal range. The key for me was to make sure that I rested for a few seconds after the runs before jumping up to the bar. If I was really winded from the run it made staying on the bar more difficult. The rules of this workout require that you begin your next run once you drop off the bar. You can not do a couple of reps drop off the bar and then hop back on for more reps. The point of this workout is to improve your ability to do nonstop pullups.

Afterwards I was shot for a little while. I was semi delirious. I think that the combination of the efforts with the outdoor temperature got me. I was pouring with sweat despite the 20 degree temperature. I came back to life about a half hour later. A lot of that is owed to drinking a recovery shake immediately following the workout. While my pullup numbers were by no means great, I’m happy with my results. Completely 8 pullups in a row is remarkable for me. I’m showing progress. There is no complaints with that.


Who you calling a bitch?

Society makes it wrong to call a women a bitch even though some definitely fit the bill. I met a bitch today. Her name was Elizabeth. She made me do 115lb cleans and ring dips for 21, 15, and 9 reps. Like most bitches, Elizabeth has good aspects to her. Usually its our own short sightedness that allow us to focus on someones negatives while ignoring their positives. Cleans are good. They are quite tough when you do a high number of them. Workouts are positives too. She’s related to Crossfit, another positive.

My biggest problem with Elizabeth is ring dips. I’m fairly proficient at doing dips but ring dips are a different story. Flailing my legs crazily while trying to extend my arms at the top of the movement, sweat dripping from my face, making noises that resemble a castrated pterodactyl are all symptoms of me doing ring dips. While looking at myself more objectively, I begin to see that I may be projecting my own frustrations and weaknesses on to Elizabeth. Perhaps its easier for me to point the finger at her than it is to see that I hate Elizabeth because she exposes my own weaknesses.

I digress. Maybe I love Elizabeth. She challenges me to do things that will force me to turn my inabilities into abilities, weaknesses to strengths. I’m sure that I will see you again Elizabeth. I’ll probably still call you a bitch but know deep down that its only because of my own weakness. As I get better at ring dips you’ll probably become a nicer person. Until then, youre still a bitch.

Thinking about our future, something strikes me…its the thought that the nicer Elizabeth will become, we will likely spend less and less time together. Today we spent a long agonizing 19:01 together.

GHDs and Back Extensions

First I’d like to mention that I’ve received my first visitor to the blog from Alaska. Sitka to be exact. Thats pretty cool or probably pretty fuckin cold. Anyway welcome. The Feedjit widget on my blog is super cool. It allows me to track the location of the people that visit the blog. I also had a visitor from Indonesia as well. That will have to tie with Sitka, Alaska for now. Anyone out there in Antarctica? There has to be at least one person there with an internet connection.

Check out,_Alaska

Who wouldve known that Sitka is the United States’ largest city by land mass.

So today, I caught up on yesterday’s GHD and back extension workout. 5 rounds of 30 and 25 reps each. Today was my first time getting some major time on a GHD. There was quite a bit of apprehension coming into it. Rumors being spread and then I read the article below:

“The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back. It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine. Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim. The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs.Our favorite story along these same lines comes from Matt Weaver (, arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups (BSSU’s) in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi-station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. The workout left Matt sick in the immediate aftermath. This was a surprisefor sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”

The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. Our kind of doc. Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand. Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced.

The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric – i.e., they stabilize the torso from undue extension. This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated.” – Greg Glassman

So instead of doing the prescribed workout, I scaled it a little. I did 5 rounds of 25 GHD situps and 20 back extensions. Basically minus 5 reps each exercise per round. I finished the workout in 10:31. It really wasnt too bad. The back extensions were definitely my weakness. Shit they hurt later in the workout. I finished the 1st 2 sets straight through. During round 3 I was doing sets of 10 reps and then sets of 5 reps at a time for the rest. After the workout my back was majorly pumped. I’ve never felt a sensation like that before in my back muscles. The true test will be how my core feels in 2 days. Right now (1.5 hrs later) my core is fine. Its just my quads that are sore.

Crossfit Endurance only today

Today’s CFE workout was: 2 x 5k holding best possible pace… 2min recoveries. This would probably take under 10 minutes in Central Park which is rolling. Knowing that I would be doing this on the trainer I knew it would be quicker. Plus being on the trainer, my ride would be flat and not rolling. I looked at some other peoples rides in the CFE comments for comparison. I figured that I would do (2) 8 minute intervals at threshold.

I averaged 335watts, 168bpm, 87rpm for the first interval and 326watts, 165bpm, 87rpm for the 2nd. I felt okay. I could still feel yesterday’s workout in my legs but it wasnt too bad. I could have gone harder. I’m happy that I worked where I did. I feel like I will be pretty fresh for working out tomorrow.

1 minute Interval Ladder

Jan 25th

Good night of sleep…felt good in the morning…good day for a tough workout. My upper body was still a little sore so I opted for a Crossfit Endurance day. Crossfit would have to wait until tomorrow when my muscles have recovered. Today is a CFE rest day. So instead I did yesterday’s workout, the 1 minute Interval Ladder.

The workout is 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. These are max efforts.

Looking at my previous files, I see that my max one minute number from the past 2 months of training was 467 watts. This was done on January 6th during an interval workout of 30 sec on/2:30 off. This number wouldnt be so reliable because it was not a complete 1 minute effort. In my head I thought that I would shoot for an average of at least 400 watts for each effort. My numbers were as follows: 473, 452, 469, 458, 408, 359, 311, 373, 384, 399, 445. The average is 412 watts. So I beat my benchmark of 400 watts. You can see that as I continued and the recovery periods decreased my power output decreased with them. 311 watts was right after the 10 second recovery period. My power would have been higher if I stuck with my initial gearing. The 1st four efforts were done at 97-99 rpm. The rest were done at 100+ rpm. You can see on the 5th interval that I shifted into a smaller gear my cadence went up but my power dropped. The problem is that I was not sure that I would be able to complete the workout with the bigger gear. My legs felt like they would definitely be cramping up if I kept muscling a big gear.

It is interesting to see the effect of the recovery on my heartrate. My heartrate is at just about 175 bpm at the peak of each work interval. My heartrate is approximately 10 bpm higher at the end of each rest interval as the length of the rest intervals decreases. My heartrate is 135 bpm at the start of the 2nd interval, 145 bpm at the 3rd interval, 155 bpm at the 4th, and 165 bpm at the 5th. After hovering at around 171 bpm for intervals 6 and 7, it begins dropping again by approx 10 bpm for the last few intervals.

Looking at the charts I did a decent job of pacing. Most of my intervals are negative splits. Fortunately I had my girlfriend help me out with the timing of the efforts. When I’m cross-eyed I sometimes lose track of my intervals. So that was a great help. Her peer pressure helped me to stay focused.

See my graph below.



Yesterday’s Daily Double opened a big can of whupass on me. I’m sore all over. Today was 45 degrees warm so I decided to go out for a nice recovery ride. I went out with two teammates for a 2.5 hour ride. It was great. My wattage was super low today. It was just all about spinning the legs out and enjoying the time outdoors. My power meter was off, no hard efforts, no intervals, no sprinting, just rolling. We stopped for coffee, we stopped to check out a new bike shop, all around good stuff.

Since I spent my day with no hard efforts, I’ll leave you with this article about exercise intensity

Daily Double…again

Jan 22nd 2008

Well after doing the ‘Intelligent Workout’ last night I got a decent night of sleep. I had the day off today. Our fiscal year ends at the end of the month so I have some vacation days to burn up. I woke up at 7am. At 9am I got on the trainer. I did two 5 min efforts at 334 and 335 watts. Then just  a couple of 1 min efforts at 317 and 359 watts. I could have gone harder but I wanted to save something in the tank for the lunchtime Crossfit class. My heartrate was back to where it usually is for those types of efforts. I spent 45 mins on the trainer with the rest of the time being spent in my Endurance zone.

Afterwards, I ate breakfast and took a quick nap. I went to the 1230pm Crossfit class at the Manhattan Black Box. Todays workout was tough. Five rounds for time of: 45 pound barbell Overhead walking lunges (50 feet), 21 Burpees

The walking lunges weren’t too bad. The burpees killed me. I think that I had an advantage on the others in the walking lunge that allowed me to make up time that I lost during the burpees. I have a long stride and good strength in my legs from the years of cycling. This workout was a shoulder blaster. You are using your shoulders in a major way during the overhead lunges. Then you are doing a bunch of burpees, just murdering your shoulders. I finished the workout in 14:40. It was a decent time and sure did hurt.

Tomorrow the weather forecast looks great. Its gonna be a sweltering 45 degrees F. I hope to get outdoors and relearn how to steer a bicycle.