Some people continue to mock my new CrossFit hobby. But we know he is just afraid. However, the meme seems to state that CrossFitters love to tell everyone about CrossFit. So I have tried to keep to myself. Ultimately, I hope the fitness I gain and the run race results to come will be the best story. But maybe, I should indulge you now and then into some chatter so you can either learn or just continue to poke fun. Your choice.
Today’s “Workout of the Day” (WOD, in our lingo) was a pretty cool one. And it really is the sort of thing that I like doing because it utilizes some endurance and brings in that burning sensation in your muscles when you just want to quit but know you can’t. Feels very familiar to what happens in a short race — the battle. And maybe the little victory helps you prepare for a 100 miler — the war.
This workout was devised for MMA figther, BJ Penn. When I watched MMA for a few years, I saw this guy fight. So it hit home. I have always loved watching MMA fighters workout. It is not all weight lifting. And it is not running. It is a combination of disciplines or functional movements. Requiring strength, coordination, endurance, aerobic ability and more. These are exactly the things I got into this for. So let’s see what this workout is all about that we did today.
Titled “Fight Gone Bad” the workout simulates a 3 round MMA fight — without getting punched in the face or being choked out. The physical demands if you will. Five exercises done for one minute each. 1 minute of rest. Repeat for 3 rounds. Keeping score along the way of the number of reps you get for points coming up with a total score at the end. The nice thing is that about anybody can do the workout giving its composition. It is more about how fast you can do it. But it takes pacing. Start too fast and you blow out during your minute and end up wasting valuable time. So slow and steady is key. You also don’t get rest between activities so you need to plan your transitions because they are on the clock too.
Watch the video for the live action (not my gym) and a nice explanation from the CrossFit creator. Here is the routine:
- Wallball Shots: 20 pound ball, 10 ft target. (Reps)
- Sumo Deadlift High-Pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push Press: 75 pounds (Reps)
- Row: calories (Cal)
Depending on your skill, people rack up different points in different places. This was my first time through it today and pretty much had the same scores in all rounds. Basically hitting 30 wallballs, 15 sumos, 20 box jumps, 15 push presses, and about 15 calories on the row. My score, 265, seemed pretty good for a first time through this. A few places I could improve. But everybody was gassed at the end of the workout. Never seen so many people laying on the floor when the clock stopped.
And that is another reason why CrossFit is fun for me. It is group suffering. You can’t hit that intensity by yourself without some serious conviction. If you run, it is like being in a race. Sure you can go do that tempo training run but there is nothing like actually jumping in a race for that training run to really push yourself. Something about the race atmosphere in the moment charging with other competitors. With CrossFit, we simulate that daily in group workouts. I run a lot but it is all by myself. Enough alone time. It is fun to suffer with others at the gym….I mean Box.
Until next month.
Eric was in town so we headed up to Leadville and skied all day at Ski Cooper. The place wasn’t too busy because everyone was there for the 10th Mountain Division day. All these army dudes skiing around. Some were dressed in the original 50s(?) outfits and skis and rifles. They had a parade down the mountain on skies as well.
The next day, Eric wanted to relive a past adventure of snowmobiling in the Rockies. So he booked us at Nova Guides for a 4 hour self-guided tour. I grew up snowmobiling in Indiana with trips to Michigan for real snow. But I have never ridden a sled in my now home state of Colorado. So it was a new adventure for me! We got a few touring sleds and headed out.
This trail system is pretty standard for ATVs so I felt right at home on this type of terrain. Need to go back in the summer and see exactly what the road looked like. We cruised all the way up to the top of Ptarmigan Pass. No views as we were whited out. We went all the way north out to I-70 at the Vail Pass exit. Then turned and came back around. Found lots of people out there skiing the powder. They were basically “water skiing” behind the snowmobiles uphill. Getting dropped off at the top then rendezvousing again at the end of the run below. Eric was convinced we should never buy a ski pass again — but we gotta buy a snowmobile first. Lots of people in snowcats too taking the scenes in or being dropped to ski. How about some video?
Good times! See Eric get stuck? He missed the trail and buried the sled in deep powder. I wasn’t without fault though. I was getting braver as the day went on and found myself playing in some fresh powder on a summit area. Slowed down too much and the bottom dropped out. It is not fun trying to breathe and pull a sled out of that much snow.
Great weekend of mountain activities. Added another option to my Leadville entertainment menu for future visitors!
When any band that I love gets booked at the Ogden, it is better than Christmas. This place is the best indoor small venue in Denver by my tastes. And of course, Bush is a lifelong favorite of mine. When the disbanded a decade ago, I was sad. But the reformation has new music that embraces the old sound yet continues the journey. And Gavin remains one of my few man-crushes in life.
I saw Bush for the first time while in college. They played at Purdue University with No Doubt. He married that ghost of a lead singer of that band of course. But we know who the true musician in the household is there.
The set started newer and went to old. I was kind of starting to wonder if we were gonna get to the classics or not. Had me worried for a second. You could just play Sixteen Stone from start to finish for me. That is what I did in my dorm room. Play. Repeat.
Gavin did his usual run around the crowd move.
Check out my video to see how close I came.
I heard an interview with Gavin recently and he was talking about the process of becoming a song writer. He didn’t know where to start. Funny. He is pretty damn good at it.
- The Sound of Winter
- Loneliness Is a Killer
- Everything Zen
- Greedy Fly
- This House Is On Fire
- The Chemicals Between Us
- The Gift
- The Only Way Out
- Just Like My Other Sins
- Eye of the Storm
- Letting the Cables Sleep
- Little Things
- Once in a Lifetime
Oddly I had never seen Theory of a Deadman before. But finally they were touring with somebody I loved so it was a great match up. So many funny catchy songs. It was a stellar set. Although, they don’t quite reproduce the gruff vocals from the album like I thought they would.
Scored a pick too!
- So Happy
- Not Meant to Be
- Santa Monica
- Hate My Life
- Bad Girlfriend
Thanks for a great show! I will be back when you are.
Another winter week of training down. Nothing spectacular mileage wise but I feel consistent. 6 runs in 7 days. Combined with 5 CrossFit sessions. Those double days are tough both physically and time-wise. But I am getting through it. I do feel like there should be some more rest in there somewhere. But I always feel guilty taking it.
Ran a little faster around my half-marathon loop on Saturday. Legs were a little soft though from the week. We did some weighted lunges early in the week at CrossFit and those set me back for days. However, I was able to “win” one of my WODs this week where we got to carry weights for 500m. 3 different ways: carry kettlebells, carry a weighted barbell, then carry a plate. I fast walked the first 2 pretty quickly. Then I was running with the plate on the last one. Finally something I am good at.
Dogs and I enjoyed our weekend outing in the fresh snowfall. But we had to hurry and get home for the big event. No, not the Super Bowl. Reagan had a birthday party for her boys.
Colorado Winters are pretty bi-polar. You get some cold spells but in between you get days like today where it was in the 70s in January. That’s pretty impossible not to love. Yesterday, was pretty nice too. The weekly dog outing up Green Mountain occurred. Here is the usual shot.
I enjoy having the dogs on the run. There is a certain amount of wrangling required but it is worth it. They get home and are super tired. Then bug me to do it again the next day. If you struggle to be active, get an active dog and succumb to their needs.
The melting snow had the meadow all muddy. But we were talking and I wasn’t paying attention and bam. I did a GZ. A bunch of blood and mud. Nothing major. But it looked good as I went into Best Buy and Jimmy John’s on the way home. “What the hell happened to you?”, said everybody. “Bear”, I shrugged.
Pretty much ran every day this week. It got interestingly easier every day. Doesn’t take long to get this firing. Hit CrossFit 5 days this week too. Kind of becoming a 2-fer thing — gym in the AM, run in the PM. I pretty much smell all day that way. I haven’t lost a pound yet though. I feel like I am adding weight. Muscle? Maybe. I definitely am sore by the end of the week and feel better on Monday after the break from the gym over the weekend. Recovery.
This plan better work. I feel like I am putting a lot into it. Feeling tired and sore in all the right places. But better yet, I think I am having fun. I can’t wait to hunt.
Spent the past weekend in Leadville. What is happening to the snow? I swear there was zero accumulation since we were there 2 weeks earlier for the New Years Holiday. Let’s get on that. The winter started strong but it is kind of fizzling out now. I didn’t even have to shovel on arrival.
I took the dogs for a few jogs around my little loop. They like going through the woods so that requires a bit of post-holing from time to time. The roads were a bit too icy in places. But we made the best of it. Random dog jog photos to follow. These guys just love this time of year up there.
Reagan was under the weather so that meant just Sydney and I were going skiing. That is fine. She is my original partner. It was 8…EIGHT…years ago that I first took her skiing. Wow. I keep reminding her that young Brandon has still not skied at her age yet. She has until she is about 16 before I first ever tried.
I ran the Ski Tracks app today just for fun. It does a nice job. Captures the total runs. Breaks down the ascent vs. descent. If you try with your Garmin, it’s just all confused about the work you really did. This seemed real good. Even imported the data into Strava so I could count the cross-training. Oh, and we hit a top speed of 41 MPH. That seems fast-ish for our little hill.
Still having fun going to CrossFit. It is something new every day but continues to build on itself. Seeing some gains already. I am so weak everywhere but the legs — and even those are super tight. Been thinking about what other races to sign up for this spring & summer. I feel like I have to run something in the Leadville series. Such a convenient tune-up. Maybe a spring marathon too. Still planning on Pikes though. That seems like a bit of a goal race at this point.
Registered for Run Rabbit Run 100 in September yesterday. I still have a few more items on the bucket list. Steamboat just gets me back into the mix on one of those. And I needed a break from the usual.
It has been icy here all week so I have opted to delay my return to the run a bit. Instead, I spent my week in the “box”. Every class is learning more jargon but that’s fun. Running has its own lingo too. Knocked out 5 classes in the 6 days they are open a week. Skipped one day because of work and I felt a little sore and figured I could use the day. Every class leaves me sore in new ways. I am getting my monies worth on this.
Luckily, the box is closed on Sunday so it forced me out into the great wilderness for my workout. The dogs looked at me like “thank god”. So we hit Green in the light snowfall. Thought it was going to be a cold one but it was pretty nice. New microspikes were required.
The basement is done being broken down now. Time to restore. That’s all the drywall they ended up cutting out. Insulation was wet back there. The pipe that drops down there is the one that broke. That goes through the wall to an outside faucet. Up at the top in the crease between the ceiling and the wall is where it broke. Insurance adjuster from Allstate was wonderful. Came out and direct deposited the damage estimate that day. Now the work begins. We can submit any additional things found or overages too. So some insulation, drywall, baseboards, and carpet. Then we will be back in business.
Note to self: When you are in Leadville and the person watching your home in Longmont calls and says your basement is full of water, it is not good.
So this pipe blew while I was 100 miles away. Possibly could have been spraying for up to 24 hours prior to somebody calling it in. So they turned off the water and we began the battle of driving through ski traffic to reach our home in need. On the drive, we coordinated a plumber and a water mitigation company. Everybody was to arrive at 7PM and we go to work.
So this wall is along the back of the house. The water line might go to an outdoor hose bib. But that is several feet away so it either froze that far in or it was something else. No, we didn’t have a hose connected. When we found the situation, the water was pouring out of that vent in the ceiling.
They ripped up the pad really quick and tore off the soaked baseboards. The carpet is probably junk but the insurance adjustor makes that call I am told. For now, its being dried out with several industrial fans running 24×7. Two large dehumidifiers are also in place trying to remove the massive amount of moisture out of the basement. A few inches of standing water has to go somewhere.
Some of the walls near the break are soaked. You can push on them and they are soft. So the next step will be to tear some of those out next week and re-insulate the basement. Then get a contractor in and start the renovation.
Not a fun process. But we are working through it. The basement isn’t a necessary living space for us so its not a huge inconvenience. Hopefully, insurance picks up the tab and we get some new carpet and call it a wash.
It has been a bit cold up here in the mountains. Daily temps have even stayed negative a few times. But that didn’t stop our friends, the Osters, from coming out to ski. Fresh snow but chilly temps today. One person cried because their toes were so cold. But we survived. Another ski day in the books!