uno dos tres quatro

took the day off on friday - didnt do much but go to the beach and relax. but i follow the boy scout motto so i did end up thinking of crossfit in so far as i told myself that i need to purchase an extra set of headphones for my run since my sweat caused a "Johnny 5" on my previous backup set of favorite running headphones - and please tell me that someone gets that...

Saturday i was determined to do last mondays wod (800m-50 pushups-800m-100supermans-800m-200situps-800m) since i wasnt going to go to the box. did my first 1/2 mile in: 4:14. hmm that was a bit slow. again pushups are a goat of mine and i struggled after 30. next 800m split was 4:30. really? supermans must have looked funny to the couple who saw me doing them face down on the lawn as they walked out of their house. finished everything in 39:17. ouch. i rechecked my distance and it was over 900m but i think the fact that i had laid in the sun for about 2 hrs prior to wodding and did the actual wod in the high noon heat were what played a role in my subpar time. im happy i did the wod, i wish the time was a better reflection of what i thought my effort was during the wod.

sunday was my 10k time trail. i started at 8am - as im going to do for the next few weekend tempos. i want to prep myself for running the half marathon first thing on a sunday morning - clearly earlier than i want to get up and therefore clearly out of my comfort zone. ill spare you the inner monologue but my mile splits were 7:42, 8:00, 8:08, 8:13, 8:15, 9:12 and the home stretch was 2:01. i thought i kicked it up a notch during the last mile and home stretch so i was surprised with that low a split but i was really happy with my overall time of 51:31. i felt really good after that tempo and now i know i can easily get under 50min for a 10k and that is very encouraging for my half marathon prospects.

had my favorite arthur's burger when i got home - as an aside, if anybody ever wants to go just let me know and ill be there, i can have their smokehouse burger multiple times a week - and looking forward to this upcoming week.

here's a muñoz fun fact o' the day that i cant help but share: found out this weekend that my dad has pitbull and will smith on his ipod on-the-go playlist. that's right - a) he's got an ipod and b) he has "i know you want me" and "getting jiggy with it" among other atypical songs any father would have let alone on a playlist that he specifically made for being in the car. im incredibly impressed that he knows how to make a playlist and im ok with the fresh prince - even though its a little dated - its the fact that he likes blasting pitbull - and sings along to it. now we all know pitbull isnt the most couth artist (and i quote: "mami got an (gluteus maximus) like a donkey") - and although my dad only sings along to the spanish chorus - im not sure if my dad picks up on the nuances of pitbull's flow nor how uncomfortable it is for me and my sisters to hear him signing along period. i can only imagine that its a similar feeling to when you were younger and sang the lyrics to "oh what a night" and your parents had to suffer through you singing about a one night stand before you had even gone through puberty - again this is only speculation but still uncomfortable nonetheless and therefore i just felt the need to share - enjoy.

Need for Speed

Didnt have a great sleep last night (probably due to the sugary confection that was sangria) so i got up early this morning, wrote my blog, went to work and immediately proceeded to kick myself for not bringing a pillow with me bc i could have easily passed out at my desk. luckily gmailsations kept me going in the morning, lunch was provided as we went over better drafting techniques in our monthly ACAD meeting, and i got out a little early to do todays wod - 3rounds of 5 rope climbs, 21 dips, 50 air squats. coach mike was there and let me know how that wod fared for him. taking his advice i decided to not waste any excess energy/time on the dips and focus on doing just one at a time - which definitely helped as dips (or pushups for that matter) seem to be a goat of mine. the rope climbs got hard at the end of round 2 but i finally figured out that i needed to lock my bottom foot in the im-letting-off-of-the-gas-pedal-to-shift-my-manual-transmission position so that my other foot can press down on top of the rope, which would then allow me to use my legs more during the ascent. finished with a time of 19:14 and im happy with the performance - i just wish i figured out the heel-toe thing a little earlier.

endu wod (8rounds of 30sec on 20 sec off) was fun - one of the llocfme brought her cousin to try her first endu wod (and she did an absolutely stunning job for a newbie) - and in four minutes i ran 1220m - and all of us were within 75m plus or minus of that. Two solid days in a row!

Oh Sangria, how i love thee! let me count the ways...

I was able to get out of the office and be the intrepid engineer inspecting as-built conditions at a somewhat contentious development in Bridgewater - so the work day went by rather quickly which is always a nice thing. I also ended up getting a pity wod out of my post yesterday - wasn't expecting it but it was definitely appreciated. So Jared and I attack Tuesday's reg wod - partners alternating 155# thrusters, 5 weighted box jumps AHAP, 5 weighted pullups AHAP for 5 rounds each. I choose 135# for the thrusters, 45# for the weighted box jumps, and 25# for the weighted pullups. Jared - being the beast he is - 155#, 55#, 35#. I ended up going first, which is a huge mental plus for me, and while i was originally concerned with the heavy thrusters, i was able to do each set unbroken. only truly struggled on the last pullup and i felt the weighted box jumps were the toughest. We both finished with a time of 16:28. The wod wasnt easy but I'm not sure if i was feeling really strong bc i was able to channel some of my frustration from tuesday into the wod on top of it going really well at work or if i could have gone heavier on weight. Based on what everyone else did for that wod though - I'll just say its a 80/20 combination of the two. overall, I felt very happy with my performance - and great job Jared - you move heavy heavy weight as quickly as guys lining up to meet CLB.

While my original dinner plans were canceled due to mysterious circumstances - i was then able to meet up with my best friend from home. so i get in my car and the first three songs of the car ride are throwbacks to jersey shore summers! i may not be the best singer but i was belting out those tunes like my life depended on it (luckily it didnt). throw in good conversation with a couple of pitchers of sangria to top off the evening and im happy to report it was a really good day!

All in a day's work

So Monday night, the coaches had a preview of the upcoming rowing seminar to be offered by two of cf motown's members who are expert rowers: Chip and Pat. i chose not to do the reg wod for the day - even though it was something i was interested in doing - bc i knew that there was going to be a wod during this seminar. I take a relatively nonchalant approach toward rowing - that is, i dont especially love doing it but i dont dislike it either bc as someone who is not vertically challenged, rowing ends up being a movement im relatively efficient in. well when Pat announced the wod for the evening - 11min of rowing - i nearly sharted myself. in the end, it didnt end up being that bad and i rowed over 2700m - which i was happy with seeing as the farthest i had rowed prior to yesterday was 2000m. after all is said and done - i get home at 1030p - a fairly full day. do i regret not doing the reg wod - we'll get back to that later.

i had this grandiose idea to try and wake up extra early and wod during the 6am class today bc i knew i wasnt going to make the lunchtime wod. surprise surprise - that didnt happen - so i was mentally preparing myself all day to do the reg wod during the 545 class. there is a small contingent that shows up to this class and im sure they wouldnt have minded if i sneaked in a workout with them. i had who i was going to be paired up with in my head but unfortunately an even number of people showed up so i was relegated to strictly coaching duties. the 630 class strolls in and i chose not to wod with them either - even though its was a smaller class with an odd number of people - bc its just getting too close to the endurance wod that i need to do bc im training for the half marathon. recovery is why you get better - not more work - and i need to focus my energies on giving these endu wods the intensity that they demand so i can perform well for my first half marathon. do i regret not doing the reg wod - we'll get back to that later.

both classes did great and i finished the on-ramp class early so i was actually going to get to endu on time when a prospective on ramper shows up. so i send bryan to get everyone started at endu and get there late myself. im already second guessing my choices not to do the reg wods two days in a row and trying not to think about how that affects my final three weeks of training and also trying to not worry so much about being a bad example and showing up late when one of the first things that gets brought to my attention after showing up is general disappointment that i didnt do today's wod - not what i wanted to hear right then and there. sure i could have gotten up early, or sure i could have been productive at work the week prior and gone to the lunch wod today, but i just dont think that very many people realize that as a coach, i make time for cf motown above and beyond what the schedule shows and bc of that choice - and the fact that i do have another job and i try and have a life outside of that and crossfit - sometimes i have to choose whether or not i realistically have the time to do all the wods that i would like to do or just do the wods i need to do to keep up with my training and still function at an acceptable level day in and day out. do i regret not doing the reg wods? quite simply, yes - but for pete's sake i definitely dont need reminding of that. what makes today's scenario even more ironic is that i was just speaking about being positive in everything you say bc negative words/thoughts have a way of sticking with people... unfounded disappointment is definitely not positive.

trudged along through the endu wod, 4:15, 4:17, 4:27, 4:25 for my 1000m splits - i was happy with staying so consistent with my mind not focusing on pose. get home after 4 classes at 945p - a fairly full day and i still need to go food shopping and write my blog. tomorrow is another day.

Inner monologue

So i calculated that a run at 75% meant i had to maintain a 9:20 pace. here were my splits (and my stream of consciousness at the time of each split):

Mile 1 - 8:30 (whoa - slow down buddy - and you thought you were crawling - i know it was downhill but still - SLOW DOWN)

Mile 2 - 8:54 (ok, you were skeptical of the llocfme when they said it was hard to slow down and now you can see first hand how hard it is. better but still you need to try and hit that pace.)

Mile 3 - 9:21 (i do believe a fist pump is in order due to being right on the money (and i proceed to fist pump). feeling real good and strong - then next 5miles are nothing.)

Mile 4 - 8:58 (hmm - maybe im just in that great of shape that physics will not allow me to go any slower than 9:20...)

Mile 5 - 9:54 (wonderful - thats what you get for stroking your ego. not only did i lose sound from my left headphone - no doubt due to it being water logged with sweat - now you have to make up some time too.)

Mile 6 - 9:11 (good - way to bring it back down. dont think about your calves tightening up and keep that pace)

Mile 7 - 9:53 (not again - and now i have the last mile coming up and its uphill - fight for it)

Mile 8 - 9:15 (good job - strong finish uphill at the end - half marathon is very very doable)

Total time 1:14:01 with avg 9:15 (flippin sweet! i was shooting for sub 2hrs for the half and now i can say thats very doable - but my right nipple is feeling a little raw - next run im putting on bandages - but i've got hair on my chest - taking them off is going to hurt - ill need to manscape first...)

im feeling good (minus my slightly raw nip) so i check what the qualifying times are for the boston marathon. 3:10 for a full marathon. so that means a 7:15 pace for 26 miles. wait - a 7:15 pace?!?! baby steps leonardo, baby steps.

Weekender

So my Friday was fairly productive - i went to work and finally got our CFME flyers designed :) decided to do the reg wod at 545p which consisted of as many rounds as possible in 25 min of 5 deadlifts @ 225#, 10 db cleans @ 45#, and 20 double unders. i ended up with 10 double unders shy of 9 complete rounds. when you're that close to the next round you immediately go back and review where you could have made up for lost time. the db cleans were brutal as Coach Mike D said - but i was happy that after the first two rounds - i only broke down the set of 10 into no more than two sets of five. i knew that my grip would suffer from the dl and db cleans, but i underestimated how much that would affect my double unders. so they could have gone better but overall i was happy with them as well - it was the deadlifts that got to me. again it was a mental thing - the rx weight isn't entirely light for me - i consider light less than 50% of your 1rm and 225# is 65% of my 1rm. i knew i was going to rx but since i was going more for the strength aspect of the workout i knew my total rounds would suffer. first two rounds were good as i did 'tap and go' with the dl - again something i rarely do bc i feel as if i cant focus on my form as much when i 'tap and go' - but after that i broke down each set of 5 dl into 1-1-1-1-1 - a lift and drop essentially. had i kept my hands on the bar, i would have easily broken 9 rounds - next time.

saturday morning i did thursday's endu wod (9rnds:1min on – 1min off) - got a total distance of 2510m. (fyi – I wouldn’t wish doing endu interval wods alone on anyone!) averaged 300m the first 3min - 275m that next 4min and 250m the last 2min. while the drop off wasnt what i was hoping for, i was happy with my effort as i knew i was going as fast as my legs could move for each round. updated my FGB5 page and went to a bbq in the afternoon - complete with 4 beer pong tables (yes, my team from last week and i redeemed ourselves), an ice luge (didnt partake as i like being disease free), and a pig roast (so amazing i didnt care i was literally pulling meat off of a carcass). all would have been fine if not for my ex-gf showing up blitzed beyond what i deem medically possible. I forgive my reconnaissance team for letting me down big time. I immediately thought i would have rather had a simultaneous case of diarrhea and vomiting while traipsing naked through a poison ivy patch than to have been there to witness her in that setting. I did some LSB and that intense feeling wore off and im glad I stayed at least a little while longer and im happy that she is happy.

heading to church now. ill update how my tempo run goes later.

XYZ

something was just off all day. even though i did have more gmailsations than yesterday, my regular 9-5 was horrendous - so unproductive that i told myself before lunch that i needed to come in on my day off to finish work - maybe that's what started it. or maybe it was that my legs were immobile all day. I get so mad at myself for not stretching out properly after working out - recovery is why you get better not more work - it was one of my goals during the Be CrossFit challenge and i still havent learned. i dont hate very many things but i hate it when im not at 100% - physically or mentally. i think most guys are the biggest babies when they are sick or injured - and im no exception. (in fact, i think im on the far end of the bell curve in that scenario.) i tried talking myself into doing the endu wod, especially bc i got out of work late and couldnt warmup, stretch, do the reg wod - and i started with the llocfme and bryan but there was no way that the way i started out round 1 was anywhere close to the intensity that cfe requires so i stopped - ugh. (and as i type, i just realized i didnt give my endu wodders a riddle to think about during the wod and now i have to do the wod tomorrow by my lonesome- double ugh.)

but i think my biggest problem today was that i did not think that i was a 1480. i should always focus on thinking positively instead of negatively. there are so many things that i should be thankful for (i.e i have a job that pays me well, i am in the best shape of my life, i have wonderful gmailsations, etc) that there is no need to beat myself up about anything - missing wods, or needing to go into work on my day off, or anything. so much of life is mentally positioning yourself in a better place considering the situation you are given - it just plain works out for the best if you do that. sounds a lot like the advice i gave myself yesterday - "i make note of this to make sure that from now on i should remember to set up my stations in the optimal positions to get the best time during the wods"

I was trying all day to figure out a way to tie in blogging about my daily activities to the following video (a big thanks to my endurance co-coach Jared for finding this for me - and, no Jared, i do not have a man crush on batman) but i think after reflecting on today (and listening to some Jackson 5) - it can be best summarized like this: Today was supposed to be as easy as 123. as simple as do re mi. its my friday for crying out loud - but instead of ABC it was the exact opposite - it was XYZ. something was just off all day - but just because something was off, doesnt mean that i should have let that dictate how the rest of day progressed. XYZ doesnt have to be bad at all. in fact, XYZ should be viewed as the exact opposite - absolutely awesome!

Twofer

So i was waiting until the 19th of the month to register for the philly half bc they have this "Brotherly Love" promotion where you win something if you are one of the first 19 registrants on the 19th day of the month - well guess what - today is the 19th and the prize for august is a PF Changs gift card - ok, im game. i got all the online forms filled out and waited until my computer clock hit 12:00 (i even double-clicked on the clock so i could watch the countdown via the secondhand) and hit the submit button. next page said 'this may take several minutes'. Fiddlesticks! there will be hundreds of people registered in a few minutes - i mean who wouldnt wait until midnight to sign up for something free - i've been out and about on black friday - people are insane like that! suddenly the webpage refreshes - ive signed up within seconds not minutes. i laugh at the City of Brotherly Love's Mainframe and its erroneous estimation of time only to realize it shows me as registered on 8/18 at 9pm - the registration system appears to be on west coast time - something that clearly could have been brought to my attention yesterday! i try to console myself by saying i was going to be up anyway as i had planned on seeing The Expendables later in the evening (LM rating: between solid and wait but closer to wait: 2.25 stars) but i know deep inside that had i not watched The Expendables, i would have set an alarm. City of Brotherly Love's Mainframe: 1, Last Cup Leo: 0

Let's go back to better times. I went to go post Tuesday's shenanigans on Tuesday night but my computer was acting up and i got lazy and went to bed - hence the double dose y'all get today.

Tuesday is a double session day. go to the lunchtime wod and reaffirm that the wod should be sub 5min. 5rounds with each round consisting of 1 power snatch, 2 ohs, 3 push jerks, 6 ring pullups. now i love me some snatch but im leery of the heavy snatch - and the rx of 125# is heavy for me. decide to go 95# and feel good about it. finish with 5:37. eh. snatch felt real good but i should have positioned the bar closer to the ring pullups - i lost a lot of time in the transition going back and forth. speaking about transitions, as a quick aside, for those from bville who post on the cfmotown blog that our run is easier - please note that on top of our run also being uphill one way, our run is automatically 30m more than the bville run bc its 15m from the pullup bars to the door and another 15m from the door to the pullup bars - everytime. i make note of this to make sure that from now on i should remember to set up my stations in the optimal positions to get the best time during the wods.

The endu wod was 10x100m on the minute. i knew better than to underestimate this short workout as i thought it would get hard starting on minute 3. it was hard after minute 1. the three of us consistently kept it under 17 secs/100m for each of the 10 minutes. i dont normally feel like puking but this is the first time in a while where i felt like it. i probably would have if i ate something - but i hadnt had anything since lunchtime. Karianne finally got back to me about my nutrition and pointed out that i am very inconsistent with my eating habits - her response to a review of my food log, and i quote "Some days you barely eat, others you are chowing down." owwie.

i hadnt gone food shopping so i had nothing at the house but i was determined to eat. after taking a 20min shower (bc i could barely lift my legs into the tub let alone the requisite movements to take a shower) it was past 10p and all normal restaurants were closed. i open the fridge again - surprisingly nothing materialized within the past 20min - but i was still determined to eat something before i went to bed. so i go driving around and ended up at a diner. looked at the "food" choices and settled on a bacon omelet. i think about it for a second - i didnt have to leave, i have eggs at home. Last Cup Leo: -1

Wednesday morning had the potential to get hump day off to a great start - an early morning wod - but alas the wod was not meant to be. since i wasnt going to wod, i decide that sleep is more important bc i had a dream where i needed to be somewhere at a certain time to impress someone with my punctuality so of course i keep waking up hourly during the night to make sure im not late (i.e. i did not have a good night's rest). i finally get back to bed at 715a but unfortunately that means i got to work after 9a - im in for hectic day as i need to get stuff done in the engineering world bc im clearly not impressing my bosses with my punctuality. unfortunately, getting actual work done means that i cant have my gmail conversations that i normally have during the day. i genuinely missed them yesterday as they always do a good job of putting a smile on face. (here's hoping that today is full of gmailsations)

anywho, I take the day off from wodding, eat well (and consistently), pick up an outdoor bar for my patio (party soon - who's in?), go see The Expendables - and here we are back at the beginning of the post. Memento much?

Unbroken

So last night I had a glass of Jack (don't worry, i picked up some Hennessey today) and watched Defendor (a Woody Harrelson flick) and it was a phenomenal movie. I'm a huge superhero fanatic and this was up there with Batman Begins in terms of content and character arcs. And much like Batman Begins (and of course The Dark Knight) its a movie that girls would enjoy as well. So fellow geeks - grab you ladies and watch Defendor if you havent already - its got my approval. im stilll coming up with a rating system (i.e. my approval = two thumbs up) for the movie review website that i've been telling myself to start for the past 10 years. maybe phenomenal, solid, wait, and skip could be four stars to one star respectively. but then what to do with the half stars... baby steps i guess. Then i got into work this morning and a coworker told me that my favorite Lara Bar (Tropical Fruit Tart) was on sale for $15.20 a box - great way to end the weekend and start the week if you ask me. alas i always look for coconut cream pie and have yet to find it on sale. ill always keep looking though.

I like the reverse ladder wod. today's was 10 down to 1 of toes to bar while simultaneously going from 1 up to 10 of 115# (rx) front squats with a 200m run after every round. I really felt that i was going to crush this wod today even though i knew that my legs were going to be shot for each 200m run but i went into it saying that i would do each exercise unbroken - and i did. i was shooting for sub 18min but i ended up with 19:47 (take that Jodi) but i am really happy with it because i didnt look at the clock once, did kipping toes to bar everytime, never dropped the bar (i think my best CF movement is the front squat), and literally did not stop. i didnt sprint from the door to the pullup bar (gallop might be a better word), maybe if i was chasing a $100 bill i would have gone faster on each 200m run, and i also usually wod by my lonesome so there is the possibility that i could do better when with others but again - baby steps.

nutrition was good today. and it seems as if im going to bed before midnight. not too shabby

Bullseye

Saturday was a huge debacle on so many levels. first, i went to a graduation party and got roped into playing beer pong in three person teams with 21cups each side. didnt find my stride until the last few cups of the first round and single-handedly brought my team from the brink of defeat into two overtimes thereby earning the moniker "last cup leo". unfortunately a team member left the cup he was trying to finish way too open and someone sunk a ping pong ball into said cup in his hand and we effectively lost the game. after over 36 cups - it was a crummy way to not pull out with a win. secondly, way too many texts were sent out for my own good.

Went for a 40min TT in the rain today and only got to 4.66miles - in my defense it was more hilly than i had thought it would be. on a positive note, im getting to explore motown - having been here for over 3 yrs already i am ashamed to say i cannot give directions with street names to people who ask - so during these tempos i am taking mental notes and trying to memorize which street names go where.

so as im finishing my wod, im about to go into my house and rogue bird manages to strike from an unknown altitude - taking out my right shoulder and forearm. it escaped into the cloud cover before i could identify it but from the size of the payload, it must have been a condor. supposed to be lucky right?

Rub-a-dub-dub

So im going to make a commitment to myself to get into bed early every day next week (i.e. - hopefully i wont be posting my day's activities after midnight anymore.)

Only did the endu wod today (5min on, 2.5 min off, 6min on, 3min off, 7min on). i say 'only' because attempting to schedule a meeting place, time, and activity with the llocfme is like trying to get two dogs in a bathtub - its nearly impossible - but i got'er done. We managed to get together around 5pm - our first run in the sun in a long time. not sure if it was something that we ate (i had beef empanadas for lunch and one who shall remain nameless had a boston creme donut - egads woman!), or if we all mentally checked out because it was friday - but the intensity just wasnt there today. i am glad we were able to change it up a bit (usually its nighttime track running with free entertainment) and hopefully we all re-realized how important constantly varied workouts truly are. my pose felt way off today and i finished the 18 minutes of work with a distance of 2.4 miles.

Happy 34th wedding anniversary mami and papi - you are a great inspiration to me, my sisters, and many other people for the loving relationship you have cultivated over the years - keep it up!

SATs

So the rest of my day wasnt going any better - no additional sleep and the llocfme both canceled on me so no endu wod today - to quote dane cook - unbelievable! however i was able to watch a video on the the CF journal that had a great story which lit a little fire under me to get me through the day - paraphrased it goes as follows:

the ceo of a major magazine, when younger, was going to flunk out of high school. he promises his mom that he would take the SATs in his junior year. doesnt study, as usual, but when he gets his scores he ends up gettting a 1480 out of 1600 his first time. he decides to apply himself senior year (since he is apparently very smart) and graduates high school, gets into a community college, transfers to a university, goes ivy league, and long story short, ends up being the ceo of this major magazine. he gets a letter from the princeton review years later while he is ceo. doesnt think too much of it until his wife gets him to open it. it reads that during their regular review of past tests, that he and some other students that year got scored incorrectly and in fact he only actually got a 740 out of 1600. wow! his life was changed for the better bc he starting thinking of himself as a 1480. i immediately chose to think of myself as a 1480 as well!

Did elizabeth - ended up with 11:10 rx - i was happy with the fact that i linked some 'tap and go' cleans (i dont do 'tap and go' usually). and i had cheesecake when i got home - not too bad.

4:01 AM

Yes - its 4am. No - it was not that awesome of a night. On average, i get 8hrs of sleep a night. However, if for whatever reason, i wake up within that first half of my normal slumber time, its a wrap - just can't go back to bed. Chalk up today's early morning doings to miscommunication - the main source of the world's problems. that and money - which in turn has terrible implications for women everywhere - ask me to show you how and i'll prove it mathematically within 6 steps.

So im at work wondering when i can go back to practicing being an oneironaut. I hope my regular 9-5 bosses realize how dedicated i am by the plot stamps on the plans im producing right now. work is less than 0.5 miles from my house, so its not that big of a deal to drive over. i did so hoping that i get tired sooner by being productive here, instead of lying in my bed staring at the ceiling, so i can go back to bed before coming back into work around 8ish. i can always count on work to put me to sleep :)

looking forward to "elizabeth" at lunch - havent done that benchmark wod yet - hoping to rx under 8min.

Double workout

So yesterday i did the reg wod at lunch (1000m row, 800m run, 30 hspu, 800m run, 1000m row) with the intention of really focusing on getting each row and run done under 4 minutes. i knew it would be tough but i did it and finished up with a time of 18:11 - which i am really happy with. however i usually use two white bands for the hspu and today i used one red band and one white band so im not sure if that single red band made the hspus that much easier (i was able to link 18 straight to start off my hspu).

two asides: not sure what it is but i get red speckles on my face (looks like dirt but im sure its actually blood collecting and coagulating since im upside down) whenever i do hspu so on top of needing to go to see a doctor i should really focus on making sure i breathe while im upside down. also i got made fun of for being uber motivating while i ran (i.e. i can talk and run at the same time) i'll just chalk that up to almost always being in 'coach' mode. roy - next time we're chatting about the economic states of the various countries in southern africa...

then i did the endu wod at night (2x800m, 1mile tt, 2x800m) and held a consistent 3:35 for my first two 800s (real happy with that), a 7:22 mile (really happy with that), then dropped to 3:45 for my penultimate 800 and 3:50 for my last 800 (not too thrilled with those drops). i tend to let the llocfme start 5 secs ahead of me so i have a good pace to follow - not that i ever think i can catch them but its good to try. also did the wod without music and it went well. overall a good wod day.

nutrition was way off after lunch (only snacks) and my planned dinner that i was looking forward to was unfortunately non-existent. going food shopping today and taking a rest day.

First Report

Figured i'd write up tomorrow's blog now as i have the time and energy. still need to email Karianne about my nutrition (or lack thereof) tonight too.

Looked at the wod yesterday (50 push presses @ 135# w/ penalty for dropping bar: 1 squat clean + 1 front squat) and knew right away that the rx weight of 135# was not feasible within a 20 min time frame (it would be barely feasible for me if it were a push jerk). spent all day at my other 9-5 job looking up shoulder mobility exercises to do for the class warm up and decided to do 115# and go for sub 8 min. got to the box and saw it took steve 11min+ rx - wow maybe 115# isnt really doable for me either. do the warm up and decided to suck it up and go for 115# breaking down the 50 reps into sets of 13, 12, 10, 8, and 7 - got to 10 on my second set and dropped the bar and so my plan went out the window. finished up with 11:34 which i felt was respectable until Gary and Will both Rx and get sub 6min at the 630 class. i felt a little sheepish but i rarely get close to beating them on strength days anyway. probably should change that mindset though and just work harder - i did take more rest between dropping the bar and the squats than i should have in retrospect.

Looking forward to doing the lunchtime wod (whatever that may be) (i wrote that before the programming was posted for the coaches - now i know and im not sure i would say "looking forward to" it because i know what the endu wod is...) then endu wod at night and finishing up my day with a good dinner!

6 Week Countdown Begins

So I'm starting to get a little nervous about my first half marathon on Sept. 19. Even though I've been told numerous times "you can definitely do it now" or "you dont need to worry about training" and even though I'm very confident that through doing CrossFit and CrossFit Endurance wods regularly I will be more than prepared - I'm still nervous (but not as nervous as having to focus on my nutrition for these next 6 weeks - and giving up sangria.) I'll be posting regularly until race day on the wods I do and how I feel along the way.