Tag Archives: biking

Soaring with Eagles

DAILY MOTIVATION

“If you hang out with chickens, you’re going to cluck and if you hang out with eagles, you’re going to fly.” – Steve Maraboli

imagesCAHR0AVIThere is a lot to be said for choosing your training partners carefully. I mean a lot! People tend to become a product of their environment and in the CrossFit box the environment is the people you train with everyday.

Always try to train with people that are going to make you better by pushing you to always do your best. Only hang out and train with those that are going to elevate you. Train with athletes that are more advanced than you and watch how quickly you begin to perform at their level. From a nutritional aspect do not eat meals with people who are on a different diet or worse don’t care about nutrition at all. Keep your diet clean and try to share meals with those who do the same. (For instance if you are trying to follow strict Paleo do not go out to eat with someone who’s going to down three pitchers of beer and two large pizzas.) The more and more you train with a group the closer you will become and the more motivating it will be. You will have a better chance of getting to the workout (which is often times half the battle) because you feel as if you’re letting your training partners down by skipping a day.

In other words, surround yourself with positive influences in every aspect of your life as you possibly can. The true beauty of this synerginistic relationship is that as you rely on your training mates for support you will realize that they are relying on you in much the same way.

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JBLM CrossFit crew! Always motivating to be around these athletes!

D>S>P


DAILY FEATURE: Lifeproof Cases

lifeproof

Definitely need to give a shout out to LifeProof for hooking me up with a free new case for my iPhone! I was checking out their products at their booth at the North West Regionals and they were having competitions every couple hours where the winner received a free case. Considering these cases retail for around $90 I thought I would give it a shot. The particular workout was a max plank hold. The top male and top female plank holders would win a case. Being particularly adept at the plank I thought that I had a pretty good chance at winning the case. Well as it turns out at the end of the competition I was announced the winner! I can’t tell you how long I held the plank for because I don’t like to brag, but suffice to say that the reps working the booth said that they’ve never seen anyone hold it for that long. Just saying…

All kidding aside though Lifeproof makes a great product and I love my new phone case. The thing is literally indestructible, as are all of the products they make. High quality products and a cool company. Great combo for a business model!

Check out LifeProof products here!


CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles L/R, 10 bent over hamstring stretches.

Biking: 30:00 on traveling 8.47M. *Brick with running.

Running: Approximately 4.2M in 32:31.

 AFTERNOON SESSION

REST and RECOVERY! Plus some more NW Regionals!

 

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Training is the 99%

DAILY MOTIVATION

“Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. Success is measured by what we have done to prepare for competition.” – John Smith

There is a lot of truth behind this because your preparation for competition (and I’ve said this before) is the true struggle. This is where your focus should lie as this is where 99% of the work that you do is going to be done. The actual competition and performance itself is but a small sliver of your work as an athlete.

Train like you compete and you will find that the competition seems easier. This technique will also serve to calm your nerves on the day of the competition. You will not have to do anything different than how you’ve been doing out. Despite the outcome of the competition you know how hard you worked and you know how much you improved. There is no failure there, only progress. Focus on you training time and cherish it.

The keys to any good training regiment.

The keys to any good training regiment.

D>S>P


CROSSFIT ENDURANCE WOD

MORNING SESSION

*Rode bike to work today 6M ride to and 6M ride from

Warm-up: Dynamic warm-up including karaoke, side shuffle, sprints, high knees, and butt kickers.

Calisthenics: 3 rounds of :60s at each station of: push-ups, squats, mountain climbers, sit-ups, and walking lunges. Followed by the run.

Running: 3.2M in 22:41

 AFTERNOON SESSION

REST and RECOVERY! 

 

Discard the Past, Live the Moment, Cultivate the Future

DAILY MOTIVATION

“Just because I liked something at one point in time doesn’t mean I’ll always like it, or that I have to go on liking it at all points in time as an unthinking act of loyalty to who I am as a person, based solely on who I was as a person. To be loyal to myself is to allow myself to grow and change, and challenge who I am and what I think. The only thing I am for sure is unsure, and this means I’m growing, and not stagnant or shrinking.”
Jarod Kintz, At even one penny, this book would be overpriced. In fact, free is too expensive, because you’d still waste time by reading it.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Not so much motivational, but words of pure wisdom. Do not let anything, I mean anything prevent your progress. Not your thinking, not someone elses. Discard what is not going to help you reach that next level and embrace all that will. Your mind is full of  memories of the past, thoughts of the present, and ideas and plans for the future. Do not get bogged down in your own mind dealing with the past nor concerning yourself too much with the future. Focus on the present moment. Doing all you can with this precise moment in time will set you up for future success and create pleasant memories of what will soon be the past.

Have you ever done something that seemed terribly difficult or miserable at the time, but when it was all said and done you were glad you did it? These are the events that shape past memories, are difficult in the moment, and make you stronger for the future. Do not shy away from difficulties in the present as they often make us stronger in the future.

P.S. You’ve got to love the title Jarod Kintz’s book. I mean come on, not to judge a book by its cover or title, but just seeing what its called makes me want to read it!

P.S.S. How incredible of an artist is Anroid Jones (picture above). FACT!

D>S>P


CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 8 KB swings at 26lbs x 3, 5 A/S with 3 sec pause x 3.

Strength: DE sumo deadlift 10 x 2 EMOM @ 65% 1RM.

  • Completed at 205lbs

Conditioning WOD: 3 rounds of 800m run, 50 sit-ups and 50 back extensions.

  • Time: 25:18.

 AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles, 10 bent over hamstring stretches. 15:00 warm-up spin.
Biking: 400m intervals resting for 400m easy spin until form/pace dissipates.
  • Completed 8 iterations

No Fear, Except of Flip-Flops

DAILY MOTIVATION

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”  – Frank Herbert

Not sure what this is, but it looks frightening. So I thought it would be a good visual representation of fear. (If anyone knows exactly what this is, let mw know, I'm curious!)

Not sure what this is, but it looks frightening. So I thought it would be a good visual representation of fear. (If anyone knows exactly what this is, let mw know, I’m curious!)

There is a significant difference between being afraid of something and having what I’ll call a “cautious awareness” of it.  Having that nervousness and twinge of excitement (the “cautious awareness”) going into the unknown or before an event keeps us mentally and physically on edge. This helps us maintain focus and ensure our body is in a position to execute and perform instantaneously. Obviously this is a good thing as most competitors will tell you feeling nervous before an event is normal and even desirable for this reason.

On the other hand though is fear. This goes beyond nerves and excitement into the realm of stress-induced anxiety. Once you reach this state it is difficult to recover and your body will show signs mentally, physically, and emotionally. Far from being optimized for performance a body experiencing fear is put into a fight or flight mindset leaving little room for comprehension of anything else except personal survival.

That’s why we need to avoid fear, at least irrational fears that are uncalled for and will lead us nowhere. So the next time you experience that twinge in the pit of your stomach have the mental clarity to decide whether this is just nerves or truly a fearful situation requiring the fight or flight response. Control your mind, control, your body, respond appropriately. No fear!

D>S>P

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DAILY FEATURE: Stop Wearing Flip Flops!!

I cannot overemphasize how important it is for the health of your feet and pretty much everything else from the knee down to NOT WEAR FLIP-FLOPS. Under no circumstances should you ever wear any type of shoe/sandal/flip-flop that recquires you to curl your toes to grip it to hold it on to your foot. Check out the video above by the man Dr. Kelly Starrett from MobilityWOD and San Francisco Cross Fit. He goes into detail about the health hazards to wearing these types of things.

top411_1There are plenty of other shoes that you can wear that will keep yuor feet feeling and looking cool in the summer months. Personally, I am a big fan of TOMS shoes for their mission, ethics, and style. For those of you unaware of the company their founder Blake Mycoskie created the mission is to donate one pair of shoes to a child in need for every pair of Tom’s purchased. Since the inception of this program in 2006, TOMS has donated over 10 million pairs of shoes! I strongly encourage you to get a pair of TOMS to support their mission and save your feet.

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Breaking the Rut and Some Biking

DAILY MOTIVATION

“Repotting a plant gives it space to grow. Repotting ourselves means taking leave of our everyday environments and walking into unfamiliar territory—of the heart, of the mind and of the spirit. It isn’t easy. The older we get, the more likely we are to have remained in the same place for some time. We stay because it’s secure. We know the boundaries and, inside of them, we feel safe. Our roots cling to the walls we have long known. But remaining inside can keep us from thriving. Indeed, without new experiences or ideas, we slowly grow more and more tightly bound, eventually turning into less vibrant versions of who we might have been.
Repotting means accepting that the way is forward, not back. It means realizing that we won’t again fit into our old shells. But that’s not failure. That’s living.” – Heather Cochran

D>S>P

Break free of your self-iposed "limitations"!

Break free of your self-imposed “limitations”!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 leg swings L/R, 10 bent over hamstring stretchs L/R, 10 hip circles, 15:00 warm-up ride.

Biking: :90s on / :60s off on the trainer, until form/pace dissipates.

  • Completed: 5 iterations with distances of: .51M, .50M, .49M, .49M, .49M.

 AFTERNOON SESSION

REST and RECOVERY! 

 

Mt. Rainier Duathlon

DAILY MOTIVATION

“A trophy carries dust. Memories last forever.” – Mary Lou Retton

Though I don't approve of the shoe type, this is still a pretty cool picture!

Though I don’t approve of the shoe type, this is still a pretty cool picture!

After you read my story of my first Duathlon, this quote will make a lot more sense. Suffice to say that I did not do as well as I had expected personally, nor did I finish in the field where I wanted to. However, for my first event ever on a bike and with a transition it was a great learning experience! I gained a lot of knowledge for what to do/not do next time as well as some glaring deficiencies in my training that need to be addressed.

Overall though I had an absolute blast and the people who put on the event did a great job! This will be a memorable experience for me despite the slightly disappointing outcome. Though I didn’t walk away with a trophy (far from it as a matter of fact) I did come out with knowledge, experience, new training goals, and some fantastic memories!

D>S>P

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MT. RAINIER DUATHLON

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Today was the day of the biggest event of the season to date for me and also the first time I would be competing on a bike. The nerves were showing from the moment I woke up this morning, but I was able to pull it together and once we were off and running I was feeling great! Many thanks go out to John Warner for being there as my support and official photographer. Just having him there really helped to settle me and give me confidence, I can’t thank you enough John! Also, you can expect to see some awesome shots of the day posted soon thanks to him.  Check out his web site Drifting Lotus for some mind-blowing photos he’s taken on his many adventures around the globe. If you need a photographer for any occasion, especially those action sports related look no further than this guy! Here is a quick explanation of the event, then how it went down for me.

The long course for the event consisted of a 8K run, followed by a 46K bike (approximately 23K loop done twice), and ending with a 6K run (same course as the 8K just abbreviated). The course was set-up out of the Enumclaw Expo Center where the main transition area was positioned.

Enumclaw Expo Center

Enumclaw Expo Center

I arrived the evening before the event and stayed in a hotel on the event site. After eating a good dinner I got to bed early with plans on awaking several hours before the race. Personally, I am not one to roll right out of bed and head right for the starting line (or anywhere else for that matter). Morning is my favorite time of the day and when I am at my most creative/productive and I am usually able to accomplish a lot before most people are even thinking about awaking. Anyhow I got up and had my ritual coffee and morning “half” breakfast, did some blogging, shaved, showered, and mentally got ready to hit this duathlon with everything I had.

When 7:15am rolled around (45 minutes before race start) I headed over to the transition area to set up my gear and do a quick warm-up. For future reference, I am going to get to the transition area earlier as it was already filling up and I barely had time and space to set up my biking gear, hydration, and get a quick warm-up in before they were calling us to the starting line.

The race started promptly at 8:00am and I was near the front when they counted down from ten and gave us the go signal. My goal pace for the first 8K was 7:30/M overall. I figured I’d start out a little faster than 7:30/M and end a little bit slower. Fortunately, I was wearing my Suunto Ambit GPS watch so I was able to keep tabs on my pace and stay as close as I could to my goal. The course was more or less flat until some nasty hills between miles four and five. I pushed through it though and entered T1 in 37:41.

In T1 I quickly got my bearings, put on my helmet, changed shoes, chugged some Progenex Force I had pre-made, grabbed my bike and was off. My total time in T1 was around 1:30 and I’m not sure if I could have been any faster.

One of the beautiful farms I ran and biked past in Enumclaw during the race!

One of the beautiful farms I ran and biked past in Enumclaw during the race!

The bike was a 23K loop done twice that snaked up, down, and through Enumclaw. The first 24:00 or so were relatively flat and I cruised right through feeling great. Then, I met the ascent and for the next 15:00-20:00 I battled with every pedal stroke going up that mountain. Everytime I thought it was over, I’d round a corner and be staring at another wall. It was pretty disheartening at the time considering I knew I had to do it all over again. Also, as a little added slap from Mother Nature a nice cold rain started to fall as I began this brute of an ascent and continued on and off for the rest of the race. The descent was another animal altogether. In my 29 years of existence I do not think I’ve ever gone that fast on a bicycle. I had to come out of the aero bars and hold on for dear life as I flew down a rain soaked highway dodging other competitors as I passed (and was passed) by them. Not to mention hoping the entire time not to be run over by the traffic whizzing by at 50+mph. I finished the first loop in 44:00 and continued onto the second which seemed slightly less difficult, but took about 5:00 longer than the first.

Coming into T2 I was feeling mentally strong and ready to give the second run, and final leg, all that I had left. I got off the bike a little slower than I would have liked as my muscles were not used to that extended exertion on a bike yet. This was my first indication that the final run was probably not going to be an easy one. In T2 I racked my bike, took off the helmet and threw on a hat, switched shoes, grabbed a Stinger honey-gel pack and took off. Well, at least I tried to take off. Even though mentally and aerobically I was feeling strong and willing my muscles had other plans and all I could muster going out of T2 was a shuffling run that was considerably slower than I had hoped it would be. In my mind, I was thinking that this fatigue would wear off as I kept going, but no such luck. In all my years of training I’ve never had a muscular breakdown that bad, yet been so clear mentally at the same time. As you can guess this was frustrating to say the least. The mind was willing, the body unable. I finished that last 6K in 34:00 on two minutes faster than I ran 8K just a couple hours earlier. Disappointing, but crossing that finish line was a fantastic feeling!

Looking forward to getting back to training and competing in the next event!

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TODAY’S CF ENDURANCE WOD

For those of you not competing today, get on this WOD!

Wisdom of Da Vinci and Race Prep

DAILY MOTIVATION

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” Leonardo da Vinci

American Meb Keflezighi, winner of the 2014 Boston Marathon with a time of 2:08:37. To say this man made things happen is an understatement!

American Meb Keflezighi, winner of the 2014 Boston Marathon with a time of 2:08:37. To say this man made things happen is an understatement!

As you noticed if you’ve read this far today’s quote is by Leonardo da Vinci, one of the greatest minds to ever be present on this earth. When Leonardo speaks you listen and abide. Where would we be today without the beautiful minds of Da Vinci and others who helped change and shape the world as we know it?

You need to be the one to initiate the events in your life. You are your own catalyst. You need to happen to the world and not allow it to happen to you. By doing this and living in the present moment you will see that everything that happens to you, positive or negative, was most likely caused by something you did upstream from the event. I’m not talking about this in terms of karma (though it could play a role) or the more western world phrase “What goes around, comes around.” Rather, I am being more literal in my meaning. When you view an outcome of an event that has happened to you there was probably something you did to influence or cause it. That is why we need to be conscious of everything that we do or don’t do. Everything has a consequence.

Do not sit idly allowing the world to pass you by. Act! Make good things happen for yourself and others. Make this world a better place to live now and in the future. Change the world, don’t let it change you.

D>S>P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings left/right, 10 bent over hamstring stretches, 10 ankle rotations.

In preparation for the Mt. Rainier Duathlon, I’m going to take it relatively easy to keep my muscles loose. To simulate the race tomorrow I’m going to run a shortened version of it, basically doing a quick run, immediately into a bike, followed up by another quick run. One of the best ways to prepare for an event is to simulate it as closely as possible. Also, I’ve never really transitioned from biking to running before, so I want to get a feel for what thats going to be like.

Running/Biking/Running: Ran 3.18M in 23:57, biked 5 miles, ran 1 mile.

Core: Double tabata of leg flat sit-ups and flutter kicks. 5 rounds total.

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AFTERNOON SESSION
REST, RECOVERY, MOBILITY, and MENTAL PREPARATION FOR TOMORROW!