OK - over a year since my last post.
Well its easy to post on my cycling results since then. Had a fun time at Mohican with a 6hr39min time in the 100k. Only did 3 road races in 2012 - all field finishes. Then was a mid-pack master for all of my 'cross races, but those are oh so fun no matter where you end up. Pain and then beer, what else could you ask for.
What's really got me stoked now is the CrossFit developments in Canton. Early in November, we were fortunate to find out about a new Crossfit box opening up in Belden Village. After a visit there, while the bolts were being tightened on the Rogue rig and the floor mats were being cut to size, and many other things still needed to be complete; the owners took a good chunk of time out of their hectic day to explain to me their approach, philosophy, and way they will carry out their training. It was easy to see their committment to CrossFit during this visit. I've been doing Crossfit for 4 years both on my own and with some freinds either at the YMCA or at my house. Having improved rapidly at first, I was starting to plateau and even had some regression in certain lifts/WODs. I knew that having a great trainer and a community that motivates you would be the best thing to get to the next level.
Needless to say, my wife and I were among the 1st group to join up at Everhard CrossFit right from day 1. Ken, Corey, and Brandy are the trainers and are top notch in their knowledge, encouragement, guidance, and planning. I can go on and on about how great the workouts are like any Crossfitter would, but I really have been most pleased with their focus on mobility. Only now am I realizing how significant the penalty is if you have poor range of motion, poor position, and lack of flexibility. We have learned to love/hate lacrosse balls, jump/stretch bands, walls, and of course we always love Superfriends (someone so kind as to apply extra pressure when you just cant do it yourself). This has translated into a few personal records already on some of the benchmarks, but I'm sure the best is yet to come. We have focused on correct techniques in grip, stance, shoulder activation, mid-line stabilization, neutral neck, hip power, shrug, etc. I have backed off a good amount on the weights used during the lifts to make sure I can forget my old form and focus on the right way to execute the movements. Outside the gym, the mobility work pays off in nearly every aspect of life. It is basically preventive maintenance on your body.
Last but not least, the community at ECF is superb. Seems strange that most of us there have known each other less than 2 months. I'd have to say CrossFit is a good way to build bonds very rapidly. So even though I have built up a nearly complete home set up that can handle almost every CrossFit WOD out there, there is no comparison to having the coaching and community at a top notch CrossFit gym. Really excited for 2013 and beyond.
https://www.facebook.com/#!/pages/Everhard-CrossFit/106972239469347?fref=ts
Matt
Thursday, January 17, 2013
Monday, January 16, 2012
Misc stuff
This blog is still here?
Guess I'll try to keep some stuff current on here. Currently reviewing where I am on a few fronts...running, cycling, and CrossFit. Need to set some goals for this year although training has and will continue to be somewhat structured, but needs to conform to my family and work schedule. I WON'T miss any CF Endurance workouts!
Just hit Fran on Friday and was 0:40 slower than my PR (4:47). Strength is significantly up, but cardio endurance is lagging where I used to be. That will come around with increased cycling training sessions late winter and spring. I still want to go sub 4 min on Fran by end of 2012. That's one goal.
I hit a PR of 231# on power cleans. Would like to see 250#.
Deadlift PR at 411#. Aiming for 430# (could be a bit too much, so - a stretch goal)
Want to be able to master pistols, and a few no wall handstand pushups.
Signed up for the Canton Marathon 10k. Plans are for our bike race team to host a crit the day before, still working on the details of that. I'd plan to race the crit, do a very early morning ride the next day and end up at the HOF to run the 10k.
I'll be doing several 5k's throughout the year also. current PR @ 21:32. I'm not very experienced in running/training so don't know what to expect for improvement, but aiming for a 20min 5k.
I've been having some great workouts listening to Avenged Sevenfold lately. I've always been a metal fan and these guys have some great material. Their last 3 albums contain a wide variety of rock styles. Some favorites are Beast and the Harlot, Nightmare, Fiction, A little piece of Heaven (composition is awesome with help from Oingo Boingo, lyrics are uber twisted comic book type stuff), and Almost Easy. You definitely can hear influences from Maiden, Metallica, etc. I especially like this youtube instrumental version of Nightmare - later - Matt
Guess I'll try to keep some stuff current on here. Currently reviewing where I am on a few fronts...running, cycling, and CrossFit. Need to set some goals for this year although training has and will continue to be somewhat structured, but needs to conform to my family and work schedule. I WON'T miss any CF Endurance workouts!
Just hit Fran on Friday and was 0:40 slower than my PR (4:47). Strength is significantly up, but cardio endurance is lagging where I used to be. That will come around with increased cycling training sessions late winter and spring. I still want to go sub 4 min on Fran by end of 2012. That's one goal.
I hit a PR of 231# on power cleans. Would like to see 250#.
Deadlift PR at 411#. Aiming for 430# (could be a bit too much, so - a stretch goal)
Want to be able to master pistols, and a few no wall handstand pushups.
Signed up for the Canton Marathon 10k. Plans are for our bike race team to host a crit the day before, still working on the details of that. I'd plan to race the crit, do a very early morning ride the next day and end up at the HOF to run the 10k.
I'll be doing several 5k's throughout the year also. current PR @ 21:32. I'm not very experienced in running/training so don't know what to expect for improvement, but aiming for a 20min 5k.
I've been having some great workouts listening to Avenged Sevenfold lately. I've always been a metal fan and these guys have some great material. Their last 3 albums contain a wide variety of rock styles. Some favorites are Beast and the Harlot, Nightmare, Fiction, A little piece of Heaven (composition is awesome with help from Oingo Boingo, lyrics are uber twisted comic book type stuff), and Almost Easy. You definitely can hear influences from Maiden, Metallica, etc. I especially like this youtube instrumental version of Nightmare - later - Matt
Monday, April 11, 2011
Stuff...its been a while
Wow, may last post was about a 2010 RATL race?
Since today started my 2011 road season, figured I'd restart this blog thing for at least a few weeks.
Covered Bridge today, B-race had 60 racers (lets see, 1st race for many of us, some very new racers likely, lovely road conditions...yea sure, many varying skill levels). That made my tactics easy...help drive the initial lap just to string it out since this is just a training race. I did that, then just hung out near the front and got used to riding wheels again. Stayed with the pack, got boxed in for the sprint, so sat up and rolled across the line. Soup Can guys kept the pace up and one of them got the win. Good work!
Also saw a guy with a CrossFit Endurance kit, so I had to talk with him a bit. CFE has been my training plan (CFE + CFE strength/conditioning). Was able to hit some new PRs this winter: 400lb deadlift, 150lb snatch, a couple metcon WODs also.
CFE has been working out very good, it'll be interesting to see how the legs come around for the next few races.
Just finished watching Paris-Roubaix. Cancellara is an absolute beast...but his teammates are a bunch of Schlecks.
Enough for now.
Since today started my 2011 road season, figured I'd restart this blog thing for at least a few weeks.
Covered Bridge today, B-race had 60 racers (lets see, 1st race for many of us, some very new racers likely, lovely road conditions...yea sure, many varying skill levels). That made my tactics easy...help drive the initial lap just to string it out since this is just a training race. I did that, then just hung out near the front and got used to riding wheels again. Stayed with the pack, got boxed in for the sprint, so sat up and rolled across the line. Soup Can guys kept the pace up and one of them got the win. Good work!
Also saw a guy with a CrossFit Endurance kit, so I had to talk with him a bit. CFE has been my training plan (CFE + CFE strength/conditioning). Was able to hit some new PRs this winter: 400lb deadlift, 150lb snatch, a couple metcon WODs also.
CFE has been working out very good, it'll be interesting to see how the legs come around for the next few races.
Just finished watching Paris-Roubaix. Cancellara is an absolute beast...but his teammates are a bunch of Schlecks.
Enough for now.
Saturday, May 8, 2010
RATL #4
Interesting week on the bike. This was the 1st week this year I was able to get 4 rides in. Most weeks were 2 or less rides, with a quite a few bike-less weeks this spring. Tuesday's team ride, for me, was a warm up with the team, then most of the 35 miles were solo as I could not hold a wheel once the hills started. I made it back to the parking lot with Rick and Chris mercifully hanging out, with bikes already stored on the roof racks and clothes changed, just to make sure I got back OK. Good miles, but pretty deflating also. I could not seem to push myself at all. Legs were not responding and lactic acid build up was nasty.
Thursday's lunch ride (~18 miles) was the mental boost I needed. Legs felt like they had some snap and I was able to push into the red zone and hold it pretty well.
I entered the M35+ race at RATL, despite it being about 45, both temp and wind MPH. Quick 2 lap warm up with Parr and then we were off. Joel and Marshall also were in the mix. My goal was to not get dropped since this was my first race of the year, and Tuesday's ride was still on my mind. I felt decent for the first several laps and kept active near the front. Mid-race, I needed some recovery so I slipped to the back and sat in for about 4 laps. With 5 to go, I made my way back up front in hopes of helping out Rick. I was in position to try and hitch on a few breakaway attempts, but after one pull, I could feel that I didn't have the needed endurance to keep it alive. So I just focused on trying to help pull back the 1 or 2 riders that were off the front. With 3 to go, a Bike Authority rider had established a substantial gap, and his teammates (Rudy, Jim, and some others) kept the pack in check. He went on to win. I stayed near the front 3 positions in the pack until the lsast time through the parking lot. The pack sped up and I got swarmed in, so I decided to just hang on the back and watch the bunch sprint develop. My goal was met.
Wish I had a bit more in the legs to help them team, but had to feel OK with myself for race #1 of 2010.
Thursday's lunch ride (~18 miles) was the mental boost I needed. Legs felt like they had some snap and I was able to push into the red zone and hold it pretty well.
I entered the M35+ race at RATL, despite it being about 45, both temp and wind MPH. Quick 2 lap warm up with Parr and then we were off. Joel and Marshall also were in the mix. My goal was to not get dropped since this was my first race of the year, and Tuesday's ride was still on my mind. I felt decent for the first several laps and kept active near the front. Mid-race, I needed some recovery so I slipped to the back and sat in for about 4 laps. With 5 to go, I made my way back up front in hopes of helping out Rick. I was in position to try and hitch on a few breakaway attempts, but after one pull, I could feel that I didn't have the needed endurance to keep it alive. So I just focused on trying to help pull back the 1 or 2 riders that were off the front. With 3 to go, a Bike Authority rider had established a substantial gap, and his teammates (Rudy, Jim, and some others) kept the pack in check. He went on to win. I stayed near the front 3 positions in the pack until the lsast time through the parking lot. The pack sped up and I got swarmed in, so I decided to just hang on the back and watch the bunch sprint develop. My goal was met.
Wish I had a bit more in the legs to help them team, but had to feel OK with myself for race #1 of 2010.
Sunday, May 2, 2010
Pump and Run
Yesterday was the first annual (maybe) Pump and Run with co-workers.
Rules: Bench 1 set max reps of your bodyweight (100% for age 0-39, 90% for 40-44; 80% for age 45-49, etc). Then run a 5k. Total time is 5k time minus 30 seconds for each bench rep.
Even after a long business trip by one Dave Novak, I pretty much figured this was a battle for 2nd. Dave rips out 25 reps at 145 lbs and also know he can hit close to 20 min on a 5k. You do the math.
So onto 2nd place battle. The rest of us were pretty close in bench reps ranging from 17 to 13. I was at 15 tied with Roman Dreussi. Gromosiak was at 16, Culver at 17, Sturm at 13. We staggered the 5k start based on bench reps x 30 seconds. Dave had 2+ laps in before anyone else was running. Roman and I started at the same time. I bolted from the line at a fast pace with the goal of catching Novak who was on his 4th lap. I quickly caught and passed Mosey, then caught Novak on my 2nd lap. I was able to stick with him for 2 laps but realized the pace was a bit too high. We did pass Culver, so now i was 2nd place on the track.
I then turned my attention to Roman who was just a bit behind me to make sure I was staying ahead. I built a good gap and looked good for 2nd. Times were being called out to us and I was close to a personal best so I kept upping the pace a bit. Did a full out sprint for the last 200m and that HURT. Ended up at 21:48 for the 5k, very close to a PB.
We then enjoyed a great cookout at the Culver's and put down enough burgers and salad for a few days. Great competition and fun. We then warned everyone that there may be a similar competition later this year, but with more of a CrossFit focus. Multiple workouts with some strength/met con/agility aspects. Give me a shout if this interests you...
Later.
Finally purchased my 2010 USCF license and hope to break it in soon...RATL IV?
Rules: Bench 1 set max reps of your bodyweight (100% for age 0-39, 90% for 40-44; 80% for age 45-49, etc). Then run a 5k. Total time is 5k time minus 30 seconds for each bench rep.
Even after a long business trip by one Dave Novak, I pretty much figured this was a battle for 2nd. Dave rips out 25 reps at 145 lbs and also know he can hit close to 20 min on a 5k. You do the math.
So onto 2nd place battle. The rest of us were pretty close in bench reps ranging from 17 to 13. I was at 15 tied with Roman Dreussi. Gromosiak was at 16, Culver at 17, Sturm at 13. We staggered the 5k start based on bench reps x 30 seconds. Dave had 2+ laps in before anyone else was running. Roman and I started at the same time. I bolted from the line at a fast pace with the goal of catching Novak who was on his 4th lap. I quickly caught and passed Mosey, then caught Novak on my 2nd lap. I was able to stick with him for 2 laps but realized the pace was a bit too high. We did pass Culver, so now i was 2nd place on the track.
I then turned my attention to Roman who was just a bit behind me to make sure I was staying ahead. I built a good gap and looked good for 2nd. Times were being called out to us and I was close to a personal best so I kept upping the pace a bit. Did a full out sprint for the last 200m and that HURT. Ended up at 21:48 for the 5k, very close to a PB.
We then enjoyed a great cookout at the Culver's and put down enough burgers and salad for a few days. Great competition and fun. We then warned everyone that there may be a similar competition later this year, but with more of a CrossFit focus. Multiple workouts with some strength/met con/agility aspects. Give me a shout if this interests you...
Later.
Finally purchased my 2010 USCF license and hope to break it in soon...RATL IV?
Wednesday, March 3, 2010
Muscle up
Finally got it yesterday. I knew I had the strength to get it for quite a while now, but it is a movement requiring skill, not just strength. The false grip took some time to grasp, but I did a lot of ring pull ups over the past few months and that helped. I was surprised the first time I just tried to hang with a false grip, it didn't feel like I could do anything with my hands it that position. Practicing it over time was a key to feeling comfortable with it.
The transition from pull up to press out (dip position) is where I always lost the muscle up. I did not know what muscles to fire that would put me in front and above of the rings. After watching a training video on the CF website where Jason Khalipa is able to get a newbie to CrossFit (with some good base fitness/strength) able to complete a muscle up in 20 minutes. His tips definitely helped me figure out the transition.
So yesterday's workout was a hero WOD called "War Frank", in honor of a fallen Marine Captain Warren A. Frank, 26, of Cincinnati. WOD was:
3 rounds for time of: 25 muscle ups, 100 squats, 35 GHD situps.
Yes this translates to 75 muscle ups…my goal was just to get one today. After some warm up and a few simulated MU's by supporting my feet in an elevated position in front of the rings, I took a few attempts. On my 3rd attempt, it just clicked. I was able to pop up right to a dip position and pressed out nice and easily. I then did 2 more before letting go of the rings. In the end, I completed a scaled back version of this workout by doing 6 muscle ups each round. (Didn't keep exact time, but was nearly 40 minutes or so). I then did 6 more prior to leaving. So not bad for a 1st day with muscle ups by completing 24 total.
The skin on my wrist was worn off. I guess this is a new area to develop some nice deep rough callouses that will help with future workouts.
The transition from pull up to press out (dip position) is where I always lost the muscle up. I did not know what muscles to fire that would put me in front and above of the rings. After watching a training video on the CF website where Jason Khalipa is able to get a newbie to CrossFit (with some good base fitness/strength) able to complete a muscle up in 20 minutes. His tips definitely helped me figure out the transition.
So yesterday's workout was a hero WOD called "War Frank", in honor of a fallen Marine Captain Warren A. Frank, 26, of Cincinnati. WOD was:
3 rounds for time of: 25 muscle ups, 100 squats, 35 GHD situps.
Yes this translates to 75 muscle ups…my goal was just to get one today. After some warm up and a few simulated MU's by supporting my feet in an elevated position in front of the rings, I took a few attempts. On my 3rd attempt, it just clicked. I was able to pop up right to a dip position and pressed out nice and easily. I then did 2 more before letting go of the rings. In the end, I completed a scaled back version of this workout by doing 6 muscle ups each round. (Didn't keep exact time, but was nearly 40 minutes or so). I then did 6 more prior to leaving. So not bad for a 1st day with muscle ups by completing 24 total.
The skin on my wrist was worn off. I guess this is a new area to develop some nice deep rough callouses that will help with future workouts.
Friday, February 19, 2010
Need a new post
Real busy after taking a new job @ work. Need to get some content up here. Gonna post some new goals pretty soon...not a good biking winter this year, and not focused enough on prepping for races. On the other hand, CrossFit workouts and progress have been excellent.
Dropped Fran time down to 5:47. Think I'll aim for sub 4:30 for 2010. Just did Linda "3 bars of death" today as rx'd with body weight of 175. Time was 36 minutes. I'll aim to get to 28 minutes in 2010. Trying to review workouts and pick some different ones to focus on for 2010 goals. There are just too many damn cool ones to choose from.
Hope to ride outside tomorrow as it will be sunny and balmy (relatively).
Dropped Fran time down to 5:47. Think I'll aim for sub 4:30 for 2010. Just did Linda "3 bars of death" today as rx'd with body weight of 175. Time was 36 minutes. I'll aim to get to 28 minutes in 2010. Trying to review workouts and pick some different ones to focus on for 2010 goals. There are just too many damn cool ones to choose from.
Hope to ride outside tomorrow as it will be sunny and balmy (relatively).
Subscribe to:
Posts (Atom)
