This morning was fantastic.  I got to the Wells Fargo building around 0645 and met up with Nolan of Crossfit UV(a fricking animal).  There were 2 people already started chipping away at the tower so I had my work cut out for me but I just kept with the game plan.

I finished about 9 trips when the rest of the SLC Crossfit Team showed up for their run.  It was uplifting seeing them and actually pushed me to up my tempo.  I pushed on...  A few hours into it and I believe I was on trip 29 or 30.  I was in the hurt locker and the music wasn't doing much.  I was cramping in both quads which felt debilitating.  When I got to the top I tried to get a massage but the lady wanted me to wait till I stopped sweating and drank more water.  I had no time for that so I did my own massage and light stretch and pushed on.  I just started thinking of all my friends that I have lost in way worse conditions in Iraq and Afghanistan and just made me furious.  It totally made me forget about the cramps and focus at the job at hand.  I welled up with tears while pushing thru and kept on trucking.  It kept me focused.  

I finally finished up with a total of 44 trips to the top which is 23 flights per trip and 442 Ft.  Multiply that by 44 and you get 18,568 ft plus I ran an extra 6 flights when I first started cause I didn't know where to go and ran to the roof at 26 flights 2 times.

I place 1st in most trips and my age bracket.  I'm stoked on that.  SLC Crossfit all together had their names all over the placing boards.  It was awesome to see and I wish I would have tooken a picture of it to post all over the website.  Cheers to everyone who is reading my training blog.

So Friday I took a rest day to get my legs fresh and ready for race day.  I hit up brighton for an easy half day session.  I also did an hour of Solastik Yoga with Nicole who is also a psuedo client of mine at the gym.  It was amazing.  I felt taller if that is  even possible.  I'm feeling pretty good about raceday minus a bit of the butterflies.  40 trips of 27 flights is no joke.   I'll keep you all posted.  Ciao...

Ahhh, 

Thursday was a fun little WOD.  I tried my heart out to beat one of my phenom 6am'ers.  Sue is quite the beast when it comes to the runs.  I missed her this time by about 10 seconds.  Second always hurts so much more.

400M Run

21 Box Jumps 24"

400M Run

21 Push Press @ 115lbs

400M Run 

21 SDHP @ 115lbs

500M Row

21 Wall Balls @ 20lbs

500M Row 

21 HSPU's

Time: 19:35

Today was a pretty fun day.  After the WOD I got a little stretching in on top of working the new gym software.  Then we headed to the Coffee Garden to get a latté and saw Renee  from the gym.  From there we hit the secret garage sale at REI and I purchased some new cross country skis and 2 pairs of new shoes for the upcoming Run.  We blasted up to brighton lunch till the evening an then hit up Lonestar for some fish tacos.  

By tonight, we met up with some friends and I did quite possibly the dumbest thing ever.  I drank a shot of liquid Wasabi after dinner and chased it with a whisky shot and my stomach is still wrenching hours later.  So not worth the drink.  Tomorrow shall be a grand day and I'll keep you posted on all.  Good Night.

Today was a great day for me on the training side of the house. First off my boy Jaymo is in town from San Diego so we had to do it right and get him into my gym for a WOD. Today, we did:

7 rds for time of:

7 X Backsquats @ 135
7 X Thrusters @ 115
7 X Strict Press @ 95

Time: 21:44

I was so pissed cause I was doing squat clean and presses instead of thrusters to I took a few hours off and did it again and got a clean 18:13. Its a world of difference when you do things the right way.
After that it was a 6 mile hike up Mill Creek with the Dogs in the snow. It was so much fun and the dogs were beat. To stay on the zone diet ala Vi. I went to the wing coop had 6 honey habanero wings, a Galandé beer and a bag of Cashews and dates. I'm still hungry, so were heading to Acme burer for some real grub.

2 days till the Tackle the tower. I'm pumped to beat that bitch in the ass.

Today was a pretty even keel day.  I just focused on this mornings filthy fifty style wod.  I felt pretty good in the beginning but the 15+ miles I ran yesterday definitely took its toll when I started on the deadlifts.  I can't believe I had to break it up in sets.  Such a sally.  It still felt good to do and I haven't breathed on the floor like that in a while.

50M Sprint

50M Side Skip (Right Leg Forward)

50 Dead Lift @ 135lbs

50 Butterfly Sit Ups

50 Ball Cleans @20lbs

50 Grasshoppers 

50 Push Ups

50 Double Unders

50M Side Skip (Left Leg Forward)

50M Sprint

Time: 13:34

On The Move...

Waking up after a nice long much needed sleep in session.  I had quite the cheat day food wise for breakfast with 4 pieces of  cinnamon raison bread french toast with powdered sugar and no syrup.  I had doused it with butter for my fat content and got my protein from 3 eggs in the batter.

AM WOD:

Easy 6 miles with Bella doing her normal orbits around me like I'm some planet and she's a satellite.  Felt pretty good. 

PM WOD:

1 Hour of Iphone Yoga and some foam roller pain (myofacial release) to loosen up my ever tight muscles.  Gotta loosen up for Tomorrows Hellish WOD. 

Well, I tried to be Bob Villa and again figured out that I am not.  So to put myself at ease, I went for a 10.5 mile run focusing on an easy pace of about a 9:30min per mile.  Not too bad I suppose.  Now its time for a little battle royal with the foam rollers.  Let the crying begin. 

Ahh such a pleasurable training day.  Sprints can get me to feel like puking everytime.  But it was a georgeous day to train outside.  I felt pretty good albeit a little sore from the day before.  

WOD: AMRAP in 25 minutes.

100M Sprint

100M Side Skip

30 Box Jumps

30 Grasshoppers

RDS Completed: 7

I definitely need to catch up on this thing.  Life has just been coming at me fast and is keeping me so busy.  In a nutshell though, I've been doing a lot of snowboarding this week with some out of town friends which to me isn't really working out or training but does put a little whooping on the ol'quads.  

Today its back on the pain train.  I did the gym's WOD which crushed my shoulders pretty good.  I haven't felt so slow at something till today.  High rep bodyweight is usually my strong suit, but not today.  But i'm still pumped as heck cause life is good.

WOD:  For Time.

50 Ring Dips

400M Run

50 Push Ups

400M Run

50 HSPU's

400M Run

20:16 RX'd

After a long day in the Wasatch Mountain backcountry yesterday, I woke up feeling pretty good when I went out the door this morning at 0530.  After running a couple clients thru the WOD, I gave it a go.

1. 155 X 3

2. 185 X 3

3. 185 X 3

4. 185 X 3

5. 185 X 3

6. 190 X 2

7.   195 X Failure

Well, its 10lbs off my max a few months ago when I was definitely stronger but I'm happy with that.  I'll get back to it once this race in Moab is over.  

Powder Heaven!

This morning I went up into Big Cottowood Canyon for some back country fun on my split board. It was a lot of work but so worth the fun that followed the hard climbing. We got on the trail by about 0830 and made our way up the trail till it ended and then started making our own trail.
The sky was blue and the powder was soft until we got about 3/4 of the way to the summit. The wind was howling and the snow started to get crusty and started to slough off at certain points raising the hair on everyones neck and changing our game plan a bit. We didn't hit the summit but we were very close and the snow was just epic and the view was out of this world. We got two big powder runs in and a vertical climb of 4000 ft. plus the 4000 ft down. Things are so much better when you have to earn it, and earn it we did. Nick, thanks for taking me out to see some true outdoors and the best powder i've seen EVER!!!

The Weekend...

Friday was my rest/cheat day.  With that I had a Pitcher of Galandé beer and 18 wings from the Wing Coop, and bowled a couple of games with the juggernaut.

Today I focused on strength since that is what seems to be getting the worst of it all with my focus on oxidative training.  I felt pretty good though.

Warm Up

2 X 10 back squats and sots press with 65lbs.

Cleans:

03 @ 65

03 @ 95

03 @ 115

03 @ 135

05 X 03 @155

05 X 02 @165

Dead Lift

10 @ 165

03 @ 245

03 @ 245

03 @ 265

03 @ 265

03 @ 285

03 @ 295

Tomorrow shall be a well earned powder day.

A Great Training Day..

I must say that today was an EPIC one.  I actually got to sleep in for once till 9am.  I got my board gear on and headed out the door.  It was snowing just lightly on our way up to Brighton when I said to my wife, it would be so nice if it just started dumping and sure as rain in seattle, it started.  We got phenomenal powder runs thru the trees all morning and I couldn't ask for more.  My legs felt great.  NOW THE TRAINING DAY STARTS.

After the mountain, I took a long run from cottonwood to the box downtown and check out my peeps.  I got a little cool down and cranked out 500m on the rower.  Biking home was the plan but my calves said that was not an option.  Tomorrow should be a fun one.

Total Miles: a fricking lot.  29.3 miles.

Vi's Training Log

Well, getting on the Jason bandwagon.  I will start to post my training program that I'm doing to keep you all up to speed with my daily routine and what I'm doing in preparation for my 100 miles in Moab race at the end of march.  I hope you all check it out on occasion so I'm not just writing to myself.  

So far this morning at 6am, I did a light run with Bella in tow for two miles and change around Pioneer park.  She probably did about six trying to inspire herself to poop in the cold and rolling around on her back.  I'm now warming up for todays schedule WOD and I'll post my time when I'm finished.  Thanks for checking in.

WOD:  3 RDS for time with 135LBS.

01 Snatch 

05 OHS    

10 Clean & Jerks

15 Pull Ups

Finished in:  14:21