Tag Archives: Cross Fit

Discipline Strength Performance Athletics Web Site!

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I’m sorry that I have not posted on here in a while I’ve been extremely busy working on multiple projects. Although I have lots of irons in the fire and at time feel somewhat overwhelmed I am seeing some great results and producing some awesome products!

So with that in mind I’d like to Introduce you to my new web site Discipline Strength Performance Athletics! Check it out and sign up for my monthly newsletter which will keep you posted on all of the happenings and offers with DSP Athletics. In addition to the DSP Athletics site soon you will see several other branches of DSP Athletics each focusing on a different area of training. There will be DSP Running (focusing on personal training for distance running from 5K to ultra-marathons), DSP TriSport (focusing on personal training for triathlons), and DSP Mind State (focusing on the mental/emotional/spiritual aspect of endurance training) pages coming soon!

Also, there will be a store on DSP Athletics up and running soon with some cool DSP gear to help you stay stylish while you train!

Keep checking back and remember to sign up for my newsletter to stay in the loop!

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!

Don’t Wait, Act Boldly

DAILY MOTIVATION

“To change one’s life: 1. Start immediately, 2. Do it flamboyantly, 3. No exceptions.” ― William James

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Whether you want to completely change your life or simply improve upon the life you have, there is no time like the present! Hesitation is the first step down the dark road leading to procrastination. As we all know, procrastination is a disease that eats away at our psyche making it more and more difficult to become motivated to complete tasks. We get stuck in a terrible cycle of putting things off because we are not looking forward to doing them and feeling more and more pressure as the dreaded dead line looms. My advice? Avoid procrastination and this downward spiral at all costs, especially if what you’re intending to do is an important and major life changing endeavor. If you want to make a change to your life it should begin immediately and be done with full commitment, delays and half measures will not do. Jump in with both feet!

When you want to make a change you need to focus in on the motivation behind it. What is the catalyst for this change? Self-induced or brought on by an outside source? (One warning that I’ll throw in here is to be cautious making life changes based on inputs and motivations from outside sources. These changes should be your decision alone!) The key concept being this is a change you WANT to make. This is something that you desire on a deep enough level that you are willing to change your entire life around to achieve it. So why would you want to delay it…AT ALL!? Develop your plan and begin immediately.

The second aspect to these changes is that of full immersion. If you aren’t willing to change/do everything necessary to achieve your goals there is no point in even starting. By full immersion I mean using all resources at your disposal and doing everything in your power to make this change happen. Discipline yourself to make it your priority in life. Let it become part of everything that you do. It is something that you should be constant surrounded by physically and mentally. It is your new life!

D>S>P

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DAILY FEATURE: Finding Your Biking Weakness and How to Train It

Here is a short but information packed article by Training Peaks on how to increase your power on the bike by identifying and training your weak areas.

One point from the article that I’d like to highlight is how important it is to know your event’s route ahead of time. This will serve two huge purposes: one it allows you to be prepared physically and mentally on race do and not have any surprises on the course and two it dictates your training program as far as what to focus on to put yourself in the best position for success.

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TODAY’S CF ENDURANCE WOD

*Training from Sunday, April 20*

MORNING SESSION

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

CF Endurance 6-Week Running Drill Program Week 4 Day 2

  • Drills – Carioca 3 x 10 both directions, exaggerated lunge 3 x 10 each leg, wall drill 3 x 20 each leg.
  • 1x through of: 4 x 1:30s @100 cadence, 1 drill of choice, 6:00 @ 94 cadence.

Biking: Directly from running drills to 20:00 at 90% TT pace

  • Completed 5.46M

Core: Double tabata set of flat leg sit-ups and flutter kicks. Total time of 5:00.

 AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY!

Double Cardio Thursday

DAILY MOTIVATION

“Talent is a wonderful thing, but it won’t carry a quitter. ”
― Stephen King

Neither is flopping on the ground after your WOD.

Neither is flopping on the ground after your WOD.

Stephen King dropping some bombs of truth on you this morning! As a coach I can work with beginners, I can work with weakness, I can work with failure, and I can work with struggle and plateaus. What I can’t work with is a quitter. There’s very little that can be done for a person lacking motivation and drive. They need to find that on their own, its a personal journey one must undertake. Once they do however, a whole new world of possibilities awaits!

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TODAY’S CF ENDURANCE WOD

*This was my training session from Thursday, April 17.

MORNING SESSION

Warm-up: 25 jumping jacks x 3, leg swings front/back, bent over hamstring stretch, ankle rotations, 15:00 easy spin.

Biking: 400m intervals resting :60s until form/pace dissipates.

 AFTERNOON SESSION

Warm-up: 500m row, 50yd free, 100yd free, 150 yd free, 150yd kicking with trainer fins x 2.

Swimming: 25yd intervals resting :60s until form/pace dissipates

  • Completed 10 iterations with times ranging from :23s to 25s.

A Powerful Trifecta

DAILY MOTIVATION

“Ability is what you are capable of doing. Motivation determines what you do. Attitude is how well you do it!” – Unknown

Manifestations of the physical, mental, and emotional respectively. When they are optimized individually and combined they produce a powerful result no matter what the task at hand!

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ABILITY: We do have our limits physically, there is no denying that. Those limits may be far beyond where we believe they lie, but they are there none the less. Understand your limits, get a feel for them in training, know when to push them and when you’ve reached them. Once they are reached go no further that’s how injuries occur. Rest, recover, come back stronger with a new limit!

MOTIVATION: Mentally, what are you prepared to do? What can you summon your body to start and finish in this moment? What can your mind bring your body to physically withstand presently? This last point is key. You need to remember that you have complete control over your body. What can your mind make your body endure and how close to those physical limits (ability) can you get today?

ATTITUDE: What are you bringing to the box emotionally? What kind of mood are you in? Keeping in mind that moods in a box (or another other close-knit community) are contagious and how you are behaving has a high likelihood of affecting those around you. In my opinion, this is the most powerful of the three because your emotions can dictate your mental state and thus the physical level you can perform to. Ensure the attitude is adjusted properly before beginning any task or training session.

D>S>P

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TODAY’S CF ENDURANCE WOD

MORNING SESSION

CF Endurance 6-Week Running Drill Program Week 4 Day 1

  • Drills – Carioca 3 x 10 both directions, exaggerated lunge 3 x 10 each leg, wall drill 3 x 20 each leg.
  • 1x through of: 4 x 1:30s @100 cadence, 1 drill of choice, 6:00 @ 94 cadence.

Core: Plank 1:30, :45s left side, :45s right side x 3

 AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY!

Dare to Discipline

DAILY MOTIVATION

Dare to live a life of discipline. I dare you...

Dare to live a life of discipline. I dare you…

“In that one moment of crossing the finish line, I think it was obvious that every emotion I’d felt and personal battle I’d fought in training really bubbled to the surface … In that moment, every time I’d dragged myself to the pool at 6 a.m. in the dark, every pedal stroke I took when my quads were screaming at me to stop, and every step I’d taken really came to fruition.” — Jennie Hansen, on taking her first Ironman victory in Lake Placid.

The truest embodiment of discipline, strength, and performance in word formI have found yet. This goes to show you that hard work pays off. You may be going through misery, but in the end it is all worth it. By dedicating yourself to a life of self-discipline you put yourself in control of your own destiny while denying others influence over your life. At the same time you will truly be placing yourself and the most direct route to success and the achievement of your goals. Be like Jennie Hansen.

D>S>P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 leg swings front/back, 10 bent over hamstring stretches, 10 ankle rotations

Biking: 15k at 80% TT pace

  • Time: 32:35

AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY

Beauty and the Beast Friday!

DAILY MOTIVATION

“There is a beast in man that should be exercised, not exorcised.” – Anton Szandor LaVey

…so let him out to play…only on Beast Friday of course. On every other day, he needs to stay on his leash!

Frightening.

Frightening.

D>S>P

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DAILY FEATURE: “Buddha in Blue Jeans” by Tai Sheridan

400000000000000591676_s4Buddha in Blue Jeans was recommended to me by Chris Moore of Barbell Buddha and Barbell Shrugged fame. It is a fantastic, though short book on the application of Buddhist philosophies in daily modern life. Whether you are a practicing Buddhist or simply looking to improve the way you feel and, more importantly, make others feel you should definitely give it a read. It’s only 21 pages and not even in full page form as its written more like a poem than a typical book. Whats more is that its a free download in iBooks, available as a free PDF download, or read to you in a Youtube video below. So, you really have no excuse not to check it out! Actually, I recommend reading or listening to it once a weekly as an affirmation of principles to live by and make the world a better place. Great way to spend 15-20 minutes of your day!

Train Hard. Be Buddha. Namaste.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Strength: ME good morning with wide stance

  • 65lbs x 10, 85lbs x 8, 115lbs x 6, 135lbs x 4, 155lbs x 2, 165lbs x 1 **NEW PR**

Conditioning WOD: Karen (150 wall ball shots at 20lbs) for time!!! **NEW PR**

  • Time: 8:39

Beauty and the Beast Friday! Well depending on how you view Karen the “Beauty” part may be up for debate. Today however, she was kind to me. No, I didn’t really enjoy doing 150 wall balls for time, but I did hit a new PR by :21s! Feeling great mentally and emotionally, but sore physically. Going to rest up for the remainder of the day evening!

AFTERNOON SESSION

REST, RECOVERY, MOBILITY, AND CATCHING UP ON SOME SLEEP!

Appropriate for an afternoon of rest on a Beast Friday. Especially after two PR’s! An oldie, but a goodie with a really cool video too!