Dear Diary, Sorry I havent written in a while…

Feb 25th

Today I opted for a CFE workout. I did the 1:1 pacing workout. This required 1 min on, 1 min off for 9 rounds. After looking at my past workout files I settled on a goal of 430-450 average per effort. The intent of this workout is to keep the efforts at near the same power for each round while simultaneously going very hard. My efforts were as follows: 438, 443, 435, 438, 422, 411, 388, 388, 386. I did very well for the first half of the workout. Then I hit a wall. My legs were so loaded I was using all my might to turn over the pedals. The workout didnt hit me too badly cardio wise. It was my legs that took the efforts with difficulty. When I was finished they were so pumped that walking was a chore. So I ended up averaging 417 watts for the workout. After analyzing my power file I realized that I hadnt offset my power meter from my last ride. My last ride was outdoors and it was cold. 20 degrees colder than indoors at my place. So that means that my power was quite a bit higher than what was registered for this workout. Chances are very high that I hit my target but unfortunately I have no proof. I’ll have to wait until the next time that I encounter this workout.

Feb 26th

Oh baby, look was Crossfit has in store for us today…

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Awesome. The box was really hoppin today. There were a bunch of visitors. Some guys from Crossfit Eastbay, some from another facility that I cant remember, a guy named Jay from LI that CF’s on his own, and Crossfit internet superblogger Melissa Byers. It was busy. All of these great visitors plus the Brooklyn CFers made for a competitive class. Justin and Greg had us amped up for this one. I finished the workout in the middle of the field in 11:40. What a great workout. (I feel like I say that alot) Anyway it was great. Again pullups were my limiter. I did well with the lunges because of my long stride. Situps are typically a strength for me. Pullups (fart noise), not so good.

Feb 27th

Yeah tomorrows a CF rest day. But for me that will mean a day on the bike. I’m happy with how my body is adapting. I’ve been able to get in consistent workouts with much less fatigue. It took a few months to get to this point but the hard work has definitely paid off. Theres a lot more work to come. Todays workout:

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters 

Yeah, Coach really likes to hit us when we’re down. My back is cooked from yesterdays pullups. My glutes are trashed from yesterday’s lunges. Soooo…guess what…lets do some back extensions and running. LOL. Small class today. Just three of us. Friday night workouts are often like this. Shit its NYC. People have drinking to do. This one was pure cardio blast today. I finished in 16:42. The interesting thing is how bad your running form is after doing the back extensions. You running lean backwards a bit because your back is locked up from the back extensions. I love the concept of doing spurts of body movements with runs in between. The programming is great in that you hit many different systems and muscles in a time efficient workout.

Afterwards Torch gave us some muscle up instruction. I’ll be honest me doing a muscle up seems pretty far from my reach. I suck at ring pullups and ring dips. I promise that I will keep trying though. Our cashout today was to hold a 2 pood (70lb) kettlebell in each hand for as long as you could. Word was that Kurt (apparently now well known for his masterbatory prowess) had set a house record at 4:07. I didnt have much confidence going in to this one. The record was just over 4 mins and that the guy that attempted before me finished just under 2 mins. I didnt think that I would have much to offer. Well I held the kettlebells for 6:25. Hmmm, I beat a record set by someone how owes their talent to being very intimately friendly with himself. Sooooo, how can I explain myself on this one?


Push and Pull

Feb 24th

Today’s workout…

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Man this one was nasty. We only have 1 rower in our box so we subbed a 400m run for the row portion of the workout. There were quite a few people that showed up today. We split the class into two heats. The 1st group suffered during this one. This was one of the first times that I was nervous before a CF workout. Before beginning my heat I did 3 push presses to see how it felt. Oh man, I’m in for some shit. I was making some animal noises to get through those presses. It was great. I was pretty cooked afterwards. I finished in 16:32. There was also a really large beginner class today as well. Its great to see the movement growing. Come get some. Seriously is this guy amazing or what…Jack Lalanne

Team Ride, Drunkedness & Front Squats

Feb 22

Today we had a team ride. Most of the group was doing the same workout given by Team Coach, Greg Choat. The workout was 2 by 15mins at threshold. I was along for the ride so I just chose to do one of the 15 min efforts. In the draft I did 340 watts for the effort. Stoffel and Brian were doing them on the front. They did 375 and 350 watts for the effort. Thats quite impressive. They’re are pretty indicative of the team as a whole. Everyone is riding very well right now. I expect that we will have a good early season of racing. I left the group early and cut my ride down to about 2:45 hours. I felt very good on the way home too. I put in some good efforts. Unfortunately I forgot to clear out the ride data in my SRM. So I only have a record of the 1st 45 mins of my ride.

I left the ride early primarily because I had to get to my friends birthday party. I also try to avoid rides longer than 3 hours since I focus primarily on crits and circuit races. In the past, the longest race that I do is 72 miles (the Empire States Games Qualifier). That wont be happening this year due to state budget cuts. So I got to McSorley’s for my friends birthday at about 4pm. McSorleys is one crazy place. Check out probably the only bar in the city that has a line to get in at 1 in the afternoon. It opened in 1854. It has quite a bit of history. For me its been a place where I’ve historically gotten shitfaced. I had about 11 beers in the 4 hours that I was there. My friends treat me like a side show. Through my college years, I developed the ability to down a full beer in one swig. It takes me about 1.5 seconds to down a McSorley’s Ale. At 8pm we went to Southern Hospitality to continue our self destructive partying. There we graduated to doing shots of Petron. I think I had about 3. I also shotgunned a Captain and Coke, and drank 3 Chimays. I was home and asleep by 1 am.

Feb 23

I woke up this morning a little off. One smart thing that I did during yesterday’s partying was drink water. For me the secret to avoiding a bad hangover is by shooting glasses of water when I drink. I was still hungover but not nearly as bad as one would expect after doing an inventory of all of the drinks that I had. This morning was full of my girlfriend asking me “Do you remember when you… last night?” Nope sorry. I dont remember. I think that my brain turned off at like 11pm last night. Despite the way that I felt, I still made it to Crossfit. Today was Front Squats. 5 sets of 3 reps max weight. I finished with 185, 185, 195, 195, 185. Not too bad. I’m just under my body weight for reps. I expect that I can do above my body weight for a one rep max. I can say that this workout was not good for being hungover. The exertion made me wanna throw up. I kept it together though. One of my CF classmates, Alex was pretty hungover too. So we helped each other with moral support. Alex is a bike racer too. He’s a monster on the track. In fact he is in the running for Mission G, a reality show by Gatorade. Check out his audition tape

I’m still here

Its been a few days since I’ve written, but I’m still training. I promise.

Feb 17

After taking the day off yesterday, I was still a little fatigued. I could have definitely accomplished a good workout. I had intended on doing something easier like a half hour of tempo. Once I got on the trainer I did my warm up. I began pushing my pace higher and noticed that my heartrate was not responding as normal. My HR was definitely low. So I changed plans and opted for 45 mins of recovery riding. I watched Cervelo Test Team unleash a textbook leadout to drop off Thor for an easy win in the Tour of California.

Feb 18th

Yesterday’s recovery worked very well. So now I’m back and ready to beat myself up again. I did the CFE workout called Mack’s 20:10 Distance. Its a tabata workout for distance. Typically tabata drills are prescribed 20sec on, 10 sec off for 8 rounds. This workout requires 20 sec on, 10 sec off until you travel 5 miles. I dont use speed on my bike, so I settled on doing 10mins of the drill. This workout is very similar to a Hunter Allen workout called MicroBursts that I have done in the past. Those required 3 set of 10mins of 15 sec on @ 430 watts and 15 sec off @ 130 watts. With that in mind, I gave myself a goal of hitting 430watts for each effort. These efforts would require 5 sec more work and 5 sec less recovery than the Microburst workout. My efforts were as follows: 611, 450, 407, 471, 474, 485, 454, 443, 442, 410, 453, 435, 464, 416, 430, 385, 436, 446, 455, 535. I average 455 watts overall. This was much higher than I anticipated. Each of my efforts was 105rpm or better. I enjoyed this workout. I do think that it could have been harder though I am aware that the CFE workouts are designed to be an accessory to CF so excessive training stress would be too difficult to recover from.

Feb 19

CF today. I’ve been getting killed at work so I haven’t made it out in a few days. So I decide to go on one of the nastiest days. Today’s workout should have been titled “Shoulder Murder”. Here it is:

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

I suck at Ring Dips but I got em done. Running, no problem. 50 pushups after the Ring Dips, oh man. I was shocked at how fatigued I was at this point. The Pushups were really tough. Running, not too bad. I went out too hard and didnt keep a great pace in the last 200 meters. 50 Handstand Pushups, fuck you. I can barely do a handstand. My shoulders are cooked, my tris are fried, snot running from my nose and sweat burning my eyes. I scaled down to inverted pushups with my toes on a Plyo box. Goddamn. These were bloody murder. I was going back and forth between 1 or 2 reps at a time to get to 50. My last run was joyful. I was excited at the notion that this workout was over. I have to say that this workout sucked the worse of any CF workout that I’ve done. I finished in a measly 25:53. That workout might have got me down, but I’m definitely not out. I’ll be back. Bring it.

Team Ride

Feb 15th

So some of the team guys met up for an Endurance Ride today. It started out rather cold and windy and got nicer as the day progressed. Good, strong, steady effort for 3 hours and 15 minutes. It felt good to get outside and ride. My legs were still feeling it from Fran. I had some bad cramps at the end of the ride. But otherwise I put in some nice efforts on the climbs, some steady state solo efforts, and a sprint. I averaged 253 watts for 3hrs 15mins. Some of my efforts today were my top efforts of the season so far. Its good to see that things are improving. Today a teammate came over briefly. We were talking about our training. He asked about mine and asked how much I was riding. I didn’t really know. So I looked at my log to find out that this week I spent 4:52 on the bike and 3:15 of it was on today’s ride. I spent 30 minutes on the bike for the entire week before. The preceding weeks bike training time was 4:17, 4:30, 1:16, and 2:33. So far in this month, I’ve spent 8:47 on the bike. 10:02 in January and 13:11 in December. My monthly time spent on the bike is less than a typical week of training. It has been pretty insane to think that I’ve spent so little time on the bike. The crazy thing is that I’ve been riding very well so far. So far things have been looking good. My Experiment has been going well. Lets hope that it continues.

I came across a good website with some good articles on training for endurance athletes. Check it out

Fran kicked my ass

Feb 11, Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Today’s Crossfit workout was Fran. I did Fran once during Elements back in November. We did it scaled. We did the thrusters with 75 lbs. The pullups were jumping pullups because we didnt have the strength to do pullups for reps. Based on the way that Fran felt today, I cant consider the Elements Fran a true encounter with Fran. Today I did Fran as rx’d. What a nasty workout. I finished in 8:53. So I’m told that this is a respectable time. I watched a video of a guy nicknamed Rhabdo. He finished in less than 2 minutes. It is absolutely insane to think that someone can conceivable do this workout in under 2 mins. How can my time possibly be respectable. This workout gave me Pursuiters’ Cough. For those that are unfamiliar Pursuiter’s Cough is a name for the cough that cycling track racers get from extreme exertion during a really hard race. My voice was raspy for the rest of the night. It also felt like I tore both quads and right glute. What an amazing workout. Here’s a amazing video of a women named Christy doing Fran in 3 minutes and change

Intervals 5x TT

Feb 11

Today was a CFE day. I wanted to do the CF workout today but I just didn’t have the time to go to the box to workout. So instead I just did the CFE workout. The workout was called Intervals 5x TT.

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT

It was my first time doing this one. I learned some lessons in pacing. There are many lessons for me to learn in pacing. Its just something that I’m not very good at. So the 1st interval was a 6 min TT. I messed that one up and ended up doing a 5 min TT. My wattage was 414. This was a 32 watt increase from the last 5 min effort that I did 2 months ago. Its not a PR for me but it is a solid improvement. I ended up going too hard on my 1st interval that I didnt recover well for the 2nd effort. I was supposed to do 4 min. This one was poor. I just tried to keep myself at threshold. I did the 4 min at 341 watts. Since I didnt push it so hard for this one, I recovered better for the rest of the workout. My 1 min was at 463 watts. 30 sec at 421 watts. 15 sec at 773 watts. Next time I need to focus on how to ride the 1st efffort so that I can put in a very hard effort for the 2nd interval. While my heartrate had fallen down to 122bpm at the start of the 4 min effort my legs didnt follow. This is pretty common. I’ll improve as the adaptations do.