Workout Of the Day 24 June 2009

"Isabel"

30 Snatch, 135/83

Finish with :2 Drill - Double Unders.

Comments

[Cameron]

28/m/175

7::57 (105#)

I was slow today. The weight was close to being too much, and at one point the knurled bar grazed my head on the way down from a failed attempt. Bar: 2, Mikey: 0, Cam: 0. I will say that the snatch is still probably my worst lift. Everyone else this morning did well - mostly in the 5-6 minute range.

[Cameron]

:2 Double unders : 80
My arms and sucking wind kept me from doing more - just came to a point where that rope just wouldn't spin fast enough.

[Brian]

31/M/225

Still recovering from Sundays WOD.

Swim 2.4 miles
Bike 112 miles
Run 26.2 miles

12hours 57min 40sec - PR!!

My goal was to break 13 hours so I'm pretty happy with my overall time. I felt like I managed my race well.

I took it easy on the swim and swam 1hour and 23minutes. Slower then my usual 1:16-1:18, but I never really felt like I was pushing on the swim.

I listened to two guys talk who train ironman and 1/2 ironman athletes a couple days before the race and they suggested treating the bike like a 30 mile warm-up followed by an 82 mile bike. They said give us 15-20 minutes on the bike by going "stupid slow" the first 30 miles and remember you will have 26 miles on the run to make up the time. I decided to take their advice and felt like I was going "stupid slow" the first 30 miles and got passed by more people than I want to admit. Two guys in particular shouted "you can do it big guy" as they passed me on the bike. I didn't forget the back of their jerseys. The next 82 miles I settled into my pace and even though the second round of hills was killer I felt like I was in decent place physically and mentally as I came off the bike. Finished the bike in 6hours 43min - 13 minutes slower then my goal of 6:30

I ran the first mile of the marathon at an 8:30/mile pace and I knew there was no way I was going to be able to keep that pace. I slowed way down and by mile 8 I gradually fell to an 11:00/mile pace. At mile 12 I felt like crap and had doubts if I would be able to run the entire marathon. At that point I started to put in a lot more calories and started to feel a lot better. I kept running and once I hit mile 18 I felt pretty good and knew that if I could maintain a 10:00/mile pace over the next 8.2 miles I would finish under 13 hours. I kept saying over and over again in my head "how bad do you want to finish under 13" - over the next 10 miles I was passed once and I passed at least 200 people, including the 2 guys who said "you can do it big guy" as they passed me on the bike. I guess they were right. I ran a 4hour 42min marathon - PR by 26 minutes over my ironman marathon in 2006 and 1hour and 10min better then my ironman marathon last year.

I was super happy with my run and it felt awesome coming down the finishers chute knowing I made it under 13 hours.

CrossFit has definitely made me a better athlete overall in the last year. Thanks for all the support.

[Debra F.]

Way to go, Brian! We were pulling for you. Can't wait to see you back in the gym.

[roxanne]

Simply awesome, Brian. Thanks so much for sharing. I love that you remembered those guys' numbers and kept at your pace. Congratulations on the PR! I enjoyed hearing your progress and planning up to the event...and to hear that you achieved your goal is inspiring...Congratulations!!

[Mindi]

Nice shrug, Monica!

[Kristin]

That is so awesome, Brian! I was excited to read your story.

Even though I'm super new and learning everything from scratch, the weight lifting has been the hardest. I simply can't seem to get the coordination down to make the entire move happen, even when I'm just using the 11 pound bar. Eventually it will all come together, or so I hope. :)

[Dave M.]

34/M/170

4::20 (100#)

:2 Drill - Double Unders (110)

Very impressive, Brian!

[Tommy]

You're an animal Brian! Nice work! Pulled a quad playing softball. No bueno. I'm going to come to the gym tomorrow evening though. Todays WOD wouldn't be all that great for my legs. See you all tomorrow!

[roxanne]

4::40 (73#)

I'm already looking forward to doing this next time!! Great workout.

[Cameron]

Way to go Brian! I was curious about how much energy it takes to do an ironman. Turns out it's between 7,000 and 12,000 calories. During a race your body will burn about 50/50 glycogen/fat, and the glycogen reserves in your body only have 1,800-2,200 calories total. Interesting!
https://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=68652&posts=22&start=1

Here's an article found via Mark Sisson (Mark's Daily Apple) on tabata workouts: http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/

[Dave M.]

Tough Guy of the Day award (tie): John I. for taking a bar to the bridge of his nose & Cameron for taking a bar to the top of the head.

Anyone else with an overhead lift head injury?

[Mikey]

Brian, quite simply awesome! You are a true asset to our CF Flood team.

[JoelVP]

Brian, that is a great WOD. It puts mine of just going up 10,834' Mt San Jacinto with my son Drake to shame. I don't recommend 150 wall ball shots before climbing a mountain for those who were considering it. I was happy to summit though and it is a PR in altitude and miles (we went about 11.5 today) for Drake. He was stoked on it too.

[-EB]

Way to go Brian!
That is an awesome accomplishment!
Way to stay mentally strong.