The Houston Marathon

The Marathon has come and gone, Looking back on my training for it or what some would say lack of training. I would not have changed anything. Yea I didn't have a fast time but I feel great two days later. The longest run I had leading up to it was 9 miles, I did nothing but Crossfit.com WOD's, and a few 3/6 milers. I did cut down on my Olympic lifting, just because I did not want to gain any extra weight.
The great thing is I have no blisters and no pain.

Post Marathon WOD, Me and Kris. I got it from CrossFit Endurance.

12 Pull ups

12 Push ups

12 Sit ups GHD

12 Hip Ex GHD

12 KB Swings

3x NOT FOR TIME

And some foam rolling. It was a little tough to get started, but afterwards we felt a lot better.

Day after I had a little knee pain and a little foot/ankle pain, not to bad. Today, 2 days after and I feel good, I'm going to do today's CF.com wod, nothing crazy, not worried about time, just want to get the muscles moving.

I want to say a Big thank you to all the supporters that came out to support the Marathoners. It was a great event. To the LuLu peps and the Bayou City/Pin Up crew y'all are AWSOME!

Also a big THANK YOU to Chris for running with me those 4 miles and to Katie for running the last 2 miles with me.

Jan 26th

4 days away from the Big Marathon. I got in some training yesterday, a whole 6 miles. Just add another 20 to that and BAM I'm done.
Then Kris,Gab, Kirk, and myself did the .com

12 Muscle Ups
75 Squats
3X

I really thought the squats where going to be the hardest part, damn not at all. I got a little frustrated with the MU's I guess a little flash back form the Games last year. I'm going to just work harder at MU's.
Gabe had a bad ass time of 8:11, he reminded be of Derick with the MU
I ended up at 12:36, I'll take it.

Jan 24th

So here we are 5 days away from the Houston Marathon, and no long runs. The .com WOD today was 800 M run for time 3 rounds. I did not do it, to wet out side and to much rain.
So instead Charlie Kirk and myself did a special WOD.

400 M run at a 10% incline
10 Pwr Cleans, into a Front Sqt, over head to the back back Sqt(bear complex)(80lb sandbag)
3 get ups right 3 get ups left (100lb bean bag)
10 KB Swings (80lb)
3x not for time

When I told them the WOD, the first thing they said was, "Treadmill". We had one hiding in a deep dark room of the box. Let me tell you running on a Treadmill at an incline at a set pace of 9.0 is DEATH, damn I think the second round we all went down to 8.8 and had to jump off for a few seconds, the last round we went to 8.0 and still had to jump off for a second.
I know what I need to work on.

Jan 14th

Damn, what a week, there have been some tough WOD's on Cf.com. I actually talked about going and running 12 miles today, Nope that's not happening. Going to take a full day off. I'll make up the 12 on Sunday. The Marathon is only 2 weeks away, its going to be fun.

So Wednesday myself and Charlie went up to Austin, we got some great Olympic Lifting Coaching from Ursula, and we stopped in at CrossFit Austin and did:

15 min Amrap
250 M row
25 Push ups

Miguel G7, Charlie and myself, also some great support from Wes.
The WOD was a lot tougher then I thought, and today 2 days later my chest is sower as hell.

Yesterday's WOD
20 GHD Sit ups
5 Push Jerks
5 Rounds

Rob Orlando did 230lbs on his Jerks and his time was 9:07. That is sick, I did 215lbs and it took my 13:46. Charlie did 225 at a time of 13:57.
So the rest of today is just catching up on the business side of things, then back to WODing tomorrow can't wait.

Jan 8th

Yesterdays WOD was a doozie, one of those ones that your not sure what your really get into.

10 Wall Climbs
10 T2B
20 Box Jumps
5 Rds For Time

Wall Climb= you start with your belly on the ground feet against the wall, you climb your feet up the wall until your belly touches the wall then back to belly on the ground.

Ha sounded like fun, until I got to round 2 and my shoulders where on fire. The good thing about that was, it made 20 box jump seems pretty easy. My time was 16:56 not great but I got the hang of the wall climbs.

After the great WOD, I went and ran my 6 miles, got to get those miles in before the marathon. So every one thinks I need to run at least a 20 miler before the race. I disagree, I think next week I'll get a 9 miler and a 12 miler. I would like to get a 15 in there before but we will see. I will say I'm glad CF.com has been programing some longer WOD's.

Today is a chill day, some weighted pull ups, and some skill work. Then off to fun day Sunday (Sunday Drinks).

Jan 7th WOD

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Tough WOD today, after a couple days of not feeling to good. So I have been popping Omega 3, eating oranges, all types of pre sick pills. What can you do, I figured a good WOD might help me get over it. Some times that works for me and others, it just puts me completely under.

So here we are about 3 hrs later and I'm feeling good. Except for a little back pain, but I'm not about to jump into that.

My rounds for today, I got 7 full rounds and got to 3 KB swings, but I have to give my hat off to Charlie G, he got 7 rounds and 4 deadlifts, his KB was 80 lbs, and his pull up bar was about a foot higher then mine.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

"Nate" came up last week, and for me I really enjoy it. Its one of those WOD's where you don't hit muscle fatigue, its more for me of just staying in the rhythm. But while doing the WOD, I remembered the first time I did it. It was a Shane's house with Shane Gibson and Webster Smith. I remember us talking about the WOD for 30 mins, and for me it was the first time to ever do MU in a WOD.

To recap that first "NATE" go to http://gibsongaragegym.blogspot.com/2009/10/had-vic-zachary-and-webster-smith-over.html

So the number and person to strive for was Kristan Clever 18 rounds + 4 HSPU (2 pood KB), and Austin Malleolo 18 rounds + 1 HSPU. And I ended up right in the middle 18 rounds +2 HSPU. the crazy thing is that Kristan did better then the boys with the boys weight, and that is why she is a Bad A@@!!!!

Thanks to Charlie, Tanner, Kris, Kirk, and Joe. Also it was Joe's first WOD with us and all his muscle ups where streaked, no kip. Great Job Joe.