GordyBlog

Badwater

Folks today is the start of the 2010 Badwater ultra-marathon. For those not familiar with this event – It is a 135 mile run from Death Valley to Mount Whitney. Damn.

CrossFit

Made the 06:00 workout at UniversalCrossfit this morning. Today we did 5 circuits of:

clean & jerk x 5 (95)
deadlift x 5 (225)
pull-ups x 5
run 300 m

My time was 24:17 and I was a sweaty dog at the end of it.

Swimming

Took a short lunch break and swam for 30 minutes over at LA Fitness (which is about 2 blocks from the office). Total distance = 1600m (just under a mile).

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Getting Used to the Heat

The last two days have been very frustrating with regards to being able to get in a CrossFit workout. I had been planning on making the class at 18:30 on Friday, but got stuck late at the office helping a co-worker solve an issue with one of our end-user applications. Then, this morning, I had planned on getting to the 09:30 class. Left the house in what I thought was plenty of time. But found that the entire south-bound side of HWY 59 was closed for road construction. Finally got around that and thought that I could still make it to class in time, but then found out that the I-10 westbound exit was closed as well for road construction and by the time I managed to find away around all of that it was already time for class to start and I was still 10 minutes away. So I ended up driving back home, doing a few chores, and then going for a run.

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Pukey Brewster

This morning’s CrossFit WOD was Pukey Brewster. It was deceptively simple: 150 Burpee’s (the last 15 with dumb-bells). My time was an appalling 27:23 (probably not too bad for a CF newbie).

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Universal CrossFit

Had my very first CrossFit workout. It was really intense. I went to Universal CrossFit, which is a cool place located at the intersection of Roy and Maxie Streets in what I think would be considered the Heights area of Houston. Our instructor was Jimmy. He went out of his way to make sure I understood all of the exercises and also the basic science and philosophy of CrossFit. I met Daniel, Victoria, and Jonathan. Our Workout Of the Day (WOD) was 5 sets of:

5 back squats
5 box jumps
5 wall ball
100m sprint
200m jog
jump rope x 2 min

Here is a (blurry) shot of the gym (box?): Right around the corner of the gym was a couple of very cool lots that had some metal art / art car action going on:

Swimming

Went for a quick swim at lunch time. Just did 22 minutes for a total distance of 1050m.

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Morning – Cardio, Running

Time: 01:01
Distance: 5.2 mi
Energy: 525 kcal
HR (avg) 132 bpm
HR (max) 144 bpm
SP (avg) 6.2 mi/h
Warm-up: 00:10
Cool-down: 00:06

Evening – Strength Training, New Rules of Lifting, Hypertrophy 1/B (#1)

Alternating Sets:
    Squat: 135x10,10,10,10
    Deadlift shrug: 135x8,10,10,10
Alternating Sets:
    Bulgarian split squat: 22.5x10ES, 10, 10, 10
    Step-up: 40x10ES,10,10,10
Reverse Crunch: BWx10,10,10,10

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Cardio @ lunch – Treadmill at Bally’s

Program: Hill @ level 6
Time: 00:45
Distance: 4.46 mi
Energy: 540 kcal
HR (avg): 142
HR (max): 164
Speed: 7.0 mi/hr x 00:20 + 6.0 mi/Hr X 00:15
Warm-up: 00:05 @ 4 mi/hr
Cool-down: 00:05 @ 3.5 mi/hr
Stretch: 00:05

Cardio (evening) – Cycling or rollers

Equipment: Fuji Aloha on Rollers
Time: 00:49
Energy: 524 kcal
HR (avg) 127

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Just got a call from my son. He’s been involved with field exercises at Fort Irwin for the last couple of weeks. You will be glad to know that, despite being blown up by an I.E.D. and losing an arm, and then killed a few days later, he is doing fine. Even got a field evacuation in an Apache helicopter!

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Cycling – Home to Gym

Time: 00:27
Distance: 6.79 mi
Energy: 299 kcal
HR (avg): 124 bpm
HR (max): 145
Speed (avg): 15.3 mi/h

Swimming – Laps

Time: 01:00
Distance: 52 laps = 2600 m = 1.62 mi

Cycling – Gym to Home

Time: 00:25
Distance: 6.87 mi
Energy: 312 kcal
HR (avg): 132 bpm
HR (max): 141 bpm
SP (avg): 16.7 mi/h

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Kingwood Fit running club homework for 2009-07-21

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Quick swim at over lunch

Time: 30 minutes
Distance: 27 laps (1,350 meters)

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