Trans Zion Saturday and Sunday

Kolob Canyon (Lee's Pass) to Zions Main Canyon (Grotto Trail head)

• Roughly 36 miles in 2 days
• Carrying a 35ish pound pack

Info on Recovery Time / Workout Day- (APE)

One of the hardest things for an athlete to understand is recovery. How much recovery time is required between competitions, competitive seasons and training sessions to optimize performance and progressions in the future? Maybe the question should be "What does RECOVERY mean?" Is it time off from training, reduced volume and intensity, a cleanse or a massage? I believe recovery is the only way to have a long career in sport and your best chance to be successful. Here is a little recent personal experience....

After CrossFit Sectionals this past February...I thought I was being careful by taking a few days off. Within 3 weeks after the Sectionals competition I was battling a shoulder impingement and a cold that lasted about 4-5 weeks. A "few days" was obviously not enough time to heal my body before diving into intensive prep training for Regionals.

Yesterday, after 6 days off...I attempted to test my VO2 Max on the treadmill to see if there was any improvements from last fall. Everything was going great until I hit stage 4...quickly I realized this test was going to be a problem. In order to achieve a "true" VO2 Max score one criteria is to achieve at least 90% of age-predicted Max HR. Half way through stage 4 I swore my HR was 200... when I saw it was only 177bpm... Oh Shit...I had NOTHING to give...I was DONE! I finished Stage 4 and jumped off the treadmill...I was mentally and physically incapable of continuing. The intent of a Max Test is to you push until failure...

Q: So what was the problem?
A: Insufficient Recovery

Solution: Take more time...eat right, sleep well...train at an effort that feels good.
Outcome: I will let you know!

In conclusion, I have come to realize 3-6 days isn't enough time for MY mind and body to repair. Trying to push when you aren't ready will lead to over-training, injury and regression in your training sessions. So take your time...lick your wounds, reflect and come back with the ability to improve!

Workout today was...
15 Minutes for AMRAP (as many rounds as possible)
5 thrusters w/ right arm 35lb DB
5 thrusters w/ left arm 35lb DB
7 Ring Dips
9 KTE

=8 rounds, just tried to keep moving.

Action Packed... CrossFit Regional Video

NW CrossFit Regional Competition...Check it out!

VIDEO: http://journal.crossfit.com/2010/05/nwr-womens.tpl

Workout with Bryce and "Christine"

Today I wasn't planning on working out ....BUT... I recieved a call from my friend Bryce (who trains out of CrossFit NRG) was coming through Cedar City and thought he could hit a WOD before heading to Salt Lake....SURE WHY NOT:-)

So we thought Christine would be fun to play with.....

3 rounds for time of...

500m row

12 body weight deadlifts

21 box jumps

11:33

Again, I can't say I was trying to slaughter the workout...just trying to maintain a "happy-good" feeling.....Way to go Bryce, you kicked ass on the rower today! I love when random phone calls lead to random workouts...good-times:-)

peace out

Workout Day

1. Chin ups 5 x 20 / 90rr
2. Front Squat 5 x 3 building /60rr
3. Double Unders 5 x 30 /60rr

Met Con: 5 rounds for time....

• 300m row
• 30 push ups

14:55

Moderate intensity, didn't feel the need to set any world records.

It's been a week...

Ok....for the first time in a looooong time i actually did nothing "Physical" for the last 6 days, well actually I did a small wod on Friday but is wasn't a "Wodkiller". My sore muscles are over it and my mind is already conjuring training plans for the summer. I am looking forward to continuing on with my journey toward optimal GPP.

So what to do....? Well first I need to look back before I can move forward. It's important to know what worked and what didn't before throwing yourself under the truck. I followed OPT periodically throughout the year starting in August of 2009, with cyles of my own programming through transitional periods. I have found my true strengths in the "Sport of CrossFit" and I have also uncovered several weaknesses that will only need more time to develop.

I believe training as a CrossFit Athlete is one of the most challenging yet most rewarding disciplines one can commit to...there will never be a day that you walk into a competition or workout and feel in complete control. There are too many variables that can play against you...it's your job to prepare the best way you can, and by BEST I mean SMART.

We are all designed and built differently...with different gifts/abilities (strength, endurance, power..etc) that determine your fate as a crossfitter. Becoming an expert in all components of fitness is a talent and skill that makes CrossFit addicting. The more you improve...the more you want to improve...its a vicious cycle.

My challenge this year is to strengthen my areas of weakness ...or still be a threat with my "weakness". The good thing about competing in CrossFit for the past 3 years is I feel like I know myself more and more...and more. Being in the "know" allows me to advance my workouts in areas that are specific future success.

And what might that be?....Training that improves the ability to work harder, faster and longer than anyone else.

There is much I am excited to share with anyone who cares to read this blog...I believe it will be another level of self discovery and punishment that will hopefully help or give insight to anyone who is trying to find their NEXT LEVEL.

Starting next week I will be incorporating wods that feel good...and then in June start my first cycle.

2011....

2010 CrossFit Regionals Reflection

It was an EPIC 2 days in Puyallup WA. The competition was strong and the events were "classic". Saturday started with...

3 rounds of

10 OHS at 95Lbs

50 Double Unders

my time..6:20 (7th place)

I struggled with my double under for the first time in a long time...I can only attribute it to the combination of Overhead Squats, my legs were toast going into the final round of DUs ....I could barley manage putting 3-4 jumps tohether before losing my ability to rebound of the mat. My goal was to place in the top 5.

Next was the Axle Deadlift.

90sec to pull as many reps with a Fat Bar with a chosen wt of 173, 213 or 263...I chossse 173lb figuring I could maximize my time the best without taking breaks. The stratagy worked out well with my perfomance being the best of the day; 38 reps in 90sec! (1st place)

Sunday Day 2

Started with a 5 mile run....I was optimistic and not overly concerned..I figured the ladies who DNF'd in day one were out and unable to score so all i needed to do was have a strong run. My goal was to maintain 9 minute miles BUT ended up with 8:40's my time was 43:31. (24th place)

The Final Event was AMAZING as we had to complete the following for time.....

30 cal on the rower

30 thruster #65

3 rope ascents 15'

30 KBS

20 cal rower

20 thruster #75

2 rope ascents

20 KBS

10 cal rower

10 thruster #95

10 KBS

MY time 16:03 (3rd place)

I felt confident with all the mov'ts in this workout. The thruster I knew were going to be the most challenging as the weight increased each round. I stayed with my game plan by taking my pre planned breaks between sets of thrusters and Kbs...the last set of thruster trashed my pace as I found in difficult to get back on the bar! Overall happy with my performance...my time was faster that I thought I was capable of achieveing.

CrossFit Regional: Day 1 Update

WOD 1: 3 rounds for time, 95 lb OH Squat x 10 + 50 DU's (6:20) - 7th place

WOD 2: 90 sec. AMRAP Deadlifts 173 lbs (38 reps) - 1st place

Overall: Currently 2nd

Training Day 26--Taper

Back Squat 80% 1,1,1 /2minrr
Chin Ups 2 x 15 unbroken/2minrr

Double unders 3 x 25 unbroken /30-60rr
Fast Burpees 2 x 10 unbroken / 90sec

Training Day 25--Taper

2 rounds of

5 Muscle Ups
10 Power Cleans #95
200m Run @90%
4 min Rest

Training Day 24--Taper

4 rounds of

10 Overhead squats #95
15 KTE
30 Double Unders
rest 3min

1:33/1:33/1:48/1:39

Training Day 24--Taper

1A. Medium Grip Bench Press 3 x 3 / 60rr

125,135,145

1B. KBS heavy 3 x 20 unbroken w/ 1.5pd/60rr

1C. Toes to Bar 3 x 10 unbroken / 2minrr

2. 3 x 10 pike hspu

Training Day 23...J.R. Team CFCC

Started with Power Cleans 1.1.1 x 4 / 2min rr

155/165/170/175lbs

THEN...Jared and I were given 7-8 team members to complete the following for time!

15 sprints (relay format)

300 pull-ups

50 tire flips

5k Row

It was an AWSOME morning training with all the CFCC members... thanks to everyone who cheered on Team JR though our burpees! Your donations is a HUGE help towards our travel expenses...we will do our BEST to represent in CrossFit Cedar City in Pullyup, WA!

Training day 22

Just another training day with Jared and his bells.....

4 rounds
Hang Power Snatch x12
Muscle Up x 5
200m Run
rest 3min

2:55/2:48/2:31/2:38

Training Day 21

PART 1: 5 Sucides w/ 3min rest between sets
10m-20m-30m;rest x5
21-20-20-20-20sec

(10-15min rest)

PART 2:
1a. front squat 3 x 3 %80 /10rr
145lbs
1b. 25 chin ups x 3 /3min rr
unbroken
2a. high hang sq clean 3x 3 %80 /10rr
115,125,135lbs
2b. 20 ghd sit ups x 3/3min rr
unbroken

(2hr rest)

PART 3: 25 sec rows @ 100%
4 sets; 126m,128m,126,???
rest 5min
4Sets; 129m,122m,129m,131m

Training Day 20

Ben...being Ben.

1. Dealift build to 1RM -5%
#305
2A. KBS 3 x 20 1.5 pd/10sec rr
UB
2B. Clap Push ups 3x15 /3min rr
UB,10-5,10-5

Training day 19

1a. Press 3,3,2,2,1,1 /120rr

85,95,100,100,105,110

1b. Strict Chin ups @2010; amrap x 7 /120rr

11,9,8,8,7

2a. Eccentric HSPU on parelletes 4 x 5 /60rr

2b. GHD Sit ups unbroken 4 x 20/60rr

Training Day 18

Part 1: 6pm
3 attempts for highest load of 5 continuous Sq. Cleans
1. 135
2. 145
3. 155 x 4 +1

Part 2: 8pm
10min amrap
3 Muscle ups
3 Deadlifts 205#
3 Triple unders
4 rounds + 2 muscle ups