Re: The Shed 'O Pain
 

Saturday July 17, 2010

Awesome brick Jeff!
You rock.

I did a one mile walk around the farm and eight hours of farm work and two hours of carpentry. Probably had heat exhaustion, but avoided heat stroke.

Re: The Shed 'O Pain
 

Sunday 7-18-2010
Bike:
50.29 mi in 3:13:56, 16 mph avg
[I]My legs are toast; burnt, black, crispy toast. I need a rest day.[/I]

Re: The Shed 'O Pain
 

Recreated the Master's CrossFit Games.

Would have finished second last, even with my second place finish in the DL.

Awesome ride Jeff.

You are nearly ready for the 1/2 IM, just need to stay consistent, do some bricks, and figure out the taper.

Yes tomorrow is a REST day for you and your burnt, crispy, toast appendages.

Re: The Shed 'O Pain
 

Monday July 19th, 2010

Got up and did some first thing in the morning crossfitting. A few minutes walking up hill to get the heart pumping, then some pullups, pushups, air squats (really deep), push presses, kb swings, and toes to bar. Not a lot of any one thing, just got the body moving in the morning with the basic movements.

Breakfast, 100 calories of blueberry yogurt, 160 calories of Vanilla Atkins Shake.

All this exercise, without some sort of controls on "calories in" is irrational.

Calories in must not exceed calories out....

A champion eats to win!

Re: The Shed 'O Pain
 

Currently in Moab, UT

Rick and I stopped at Vedauwoo on the way out. I led two 5.9s. Hard and adventurous, but well protected.

Yesterday I did a WOD at the hotel gym.
1 mile run
10 pushups
10 situps
15 air squats
10 rounds
1 mile run

Been doing lots of small hikes to see the sights at Arches National Park. Awesome!!! Tonight we are going to do some star gazing in the park.
Tomorrow I am doing a 12 mile mountain bike trail called Slickrock Trail. I am getting up at 5 am because it is so hot during midday.

Sounds like you guys have been busy and working hard. Keep up the good work!

Oh yea, I also did a finger workout on the door molding. Obsessive, I know.

The guy who won the Crossfit Games is the same guy that trained me in Columbus. Small world.

Re: The Shed 'O Pain
 

Monday 7-19-2010
Rest Day!

[I]Well, I'm officially registered for the Demi Esprit Montreal. No backing out now. I have a lot of work to do to be ready for my first half-ironman.

Jt, it doesn't do any good to count the calories in if you don't know the calories out. I'd rather see you determine your daily protein requirement based on your lean body mass and activity level and then set your percent of carbs and fats in relation to the protein (30%P, 40%C, 30%F). Have your body fat percentage measured and use that to calculate your lean body mass (LBM). For example, a 150 lb person with 10% body fat would have 15 lbs of fat and a LBM of 135 lbs. Multiply your LBM by .8grams per pound for an active person (1 hour per day, 5 days per week) equals 108 grams of protein per day. Using the above ratio of proteins, carbs and fats, determine the amount of carbs and fats required per day based on your calculated daily protein requirements and then divide it into three meals and two snacks per day. Try to maintain that ratio, or something close, for every meal, don't just eat all your protein at one meal and carbs at another. And remember, pizza is NOT good carbs. I'm not a dietitian, but this seems to have worked well for me. Good Luck![/I]

Re: The Shed 'O Pain
 

Tuesday July 20, 2010

Climbed for hours last night, working hard routes.
Got up this morning and did 15 minutes of basic crossfitting movements in the gym at the condo (pullups, pushups, air sqauts, push presses, thrusters, toes to bar) and a five minute uphill walk to start.

That is excellent that you are registered for the 1/2 IM.
There's nothing like making that payment to make it a reality.


So there's science involved in this nutrition thing?
Yes I suppose there is.
And I suppose it goes beyond weighing oneself every morning and then wondering why you are up or down.... My scale has the body fat measurement, it would be interesting to see how it correlates to a "professional" measurement (e.g., immersion tank).

Concerning the percentages of carbs and fat and protein and so on....
I know myself well enough to know that I will never apply myself that diligently to counting and measuring those things. What I can and will do, however, is have someone figure it out for me, and then give me the lists of foods and ratios. So, when I get back from the beach, I am going to hire a professional to help me figure this out. Will report on the developments.

In the meantime, am doing a long swim this afternoon.

Re: The Shed 'O Pain
 

Did slickrock trail today. Very challenging and fun. The farther I went the better I got on the mountain bike. A very satisfying experience.

Re: The Shed 'O Pain
 

Tuesday 7-20-2010
Swim:
Warmup - 100m breast stroke, 100m free style
20x 50m sprints every 2 minutes
Cooldown - 100m free style, 100m breast stroke

WOD:
Deadlift
1x 255
10x 205
1x 235
20x 185
1x 255
30x 165

Military Press
10x 45
10x 50
10x 55
[I]Yes, I know that is really light, but I haven't done any strength training in a while and I don't want to injure my shoulder before Montreal, or after for that matter. "If you train where you want to be instead of where you are, you'll never get there." I don't know who said it, but it seems to make sense.[/I]

Re: The Shed 'O Pain
 

Tuesday July 20, 2010 PM workout

Swam 2500m in 62:17, just under 2:30/100m, which was my IM pace in 2007.

Awesome job on Sliprock Trail. Getting on the bike can be FUN.

Nice swim Jeff. And nice WOD. Strength training is what every newbie triathlete forgets about. They do more and more and more and more and more mileage, getting slower and slower and slower and more and more beat up. Some yoga, some weights, some intervals, and a feeeewwwww long rides and you are ready for Montreal.