Saturday, July 31, 2010

Saturday Run 2k

Us at the U.P. State Fairgrounds, smiling and breathing post-WOD.


Buy-in:

  • Wall squats
  • Run in place
  • Run leaning against wall

WOD

  • Run 2k

Cash-out

  • Stretch while talking to some guy named Tony at the fairgrounds.

Here's our data:

Name:UP Fairgrounds
Date:Jul 31, 2010 11:52 am
Map:
(valid until Aug 30, 2010)
Google Maps
Distance:1.89 kilometers
Elapsed Time:10:56.7
Avg Speed:10.3 km/h
Max Speed:15.1 km/h
Avg Pace:05' 48" per km
Min Altitude:145 m
Max Altitude:174 m
Start Time:2010-07-31T15:52:50Z
Start Location:
 Latitude:45.757528º N
 Longitude:87.078143º W
End Location:
 Latitude:45.757299º N
 Longitude:87.077984º W

Friday, July 30, 2010

New Onramp

Welcome to Sarah who began her Onramp yesterday!
Here she is working on the squat.

Today we went rowing while the water was good.  The post is over at:
or the original of the blog at:

After that, we're off to Escanaba for Kirsten's horse show this weekend.  We might just get in a run.  I brought my shoes!


Thursday, July 29, 2010

Intensity


The 5:15 crew on "Elizabeth"


Intensity is powerful stuff.; big loads, shorter times.  It belongs in it's place, though.


Here's the progression for new movements and workouts.

  • Form
  • Consistency
  • Intensity

So remember to get it right, then repeatably right, then go harder.


Intensity is the quickest path to the good stuff: getting stonger and faster.  You need consistent form, for safety and best gains. Makes sense, I think.


Also realize that you may not be ready to go all out every time.  Let one of us know if you need to go easy; we can work with you.  Here's a quote from 'garddawg' I see from one of the post signatures over at CrossfitBrandX.com:

The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.


Garddawg - 22 March 2009

News Flash - Update on Tour de Jeff



This quote comes directly from Jeff himself!


...the final tally for the two week "TOUR DE JEFF" -  prolouge - 60.5, week 1 - 296.1, week  -162.5.  Grand total - 519.1.  A good prep for DALMAC where I will cover 508 miles in 5 days. 

Wednesday, July 28, 2010

Wednesday, “Elizabeth”




Buy-in
  • Run in place, lean run in place, 4oom run.
Gymnastic warmup/skills
DROM
Day 2 
BASIC
Upper-body pulling 
3 rounds of: 
  • 3 x Kip attempts
  • 5 x Dead-hang pull-ups
(band assisted if necessary) 
Core/low back 
3 rounds of: 
  • 10 sec. Tuck L-hang
  • 10 x Kettlebell swings 
(16/12 kg)
Skill
  • jumprope
  • Warmup squat cleans or variation for today’s WOD.
Strength
  • Bench 3 x 5
WOD: “Elizabeth”
21-15-9 reps of:
  • Clean 135/95 pounds
  • Ring dips
scaling weight or dumbell cleans, assisted ring dips.
Time limit:  15 minutes
Cash-out
  • Stretching

Monday, July 26, 2010

Monday, More Deadlifts




The Onramp crew ready for classes!
Buy-in


NORCAL Warmup
  • Jumprope
  • DROM
  • Shoulder mobility
  • Burgener WU
Skill: squat clean
Determine movement skill level for Wednesday.
  • deadlift
  • clean
  • front squat
  • combine/determine
WOD
  • Deadlift 5-5-5-5-5 reps
Cash-out
  • AMRAP push-ups in one minute.
  • Stretching

    Sunday, July 25, 2010

    Rest day - Eric & Debi Onramp 12!

    Last Friday, Eric and Debi finished their last Onramp session.  Woohoo!

    Here's a highlight video of their WOD:



    These guys were both pretty intense right out of the gate.  The biggest changes were in form and range of motion.  They improved - a lot!


    Times:
    Eric
    WOD 1      5:28
    WOD 12    5:25

    Debi
    WOD 1     8:37
    WOD 12   9:40

    Congratulations and welcome to 'the family!'

    Saturday, July 24, 2010

    Rest Day - Hand Health

    Lots of pull-ups... take care of those hands!  What to do if your skin rips; steps to avoid it in the first place.  Here's a link to an article on the subject from CrossFit Center City:
    http://crossfitcc.com/2010/07/22/hand-health-what-to-do-with-your-crossfit-paws/

    Today Kirsten and I went rowing.  Here's the post to the rowing blog:
    http://plrccharlesblog.blogspot.com/
    Some day soon let's have a learn to row Saturday.  You guys have to get out and try this!

    Thursday, July 22, 2010

    Wednesday, July 21, 2010

    5 x 5 deadlifts.


    Meg & Molly flip the big tire.

    Buy-in
    wall run, run 400
    Gymnastic warmup/skills
    DROM
    Day 1 
    BASIC
    Upper-body pressing 
    3 rounds of: 
    • 3 x Kick up to handstand attempts 
    • 5 xRing push-ups
    • 10 sec. Tripod/frog stand 
    Legs 
    3 rounds of: 
    • 10 x Overhead squats
    • (45-35-15# Bar or PVC) 
    • 10 x Kettlebell deadlifts (1.5/1 pood; 53/35#) 
    WOD
    Deadlift 5-5-5-5-5 reps
    Cash-out
    Stretching

    Monday, July 19, 2010

    Boxes, tires and bears, oh my!

    Here's the crew doing a WOD (scaled) from the NE Regional.




    Buy-in
    Jumprope 3 min
    CF Warmup
    3 rounds of 10-15 reps of
    • Samson Stretch (do once each round for 15-30 sec.)
    • Overhead Squat with broomstick
    • Sit-up
    • Back-extension
    • Pull-up
    • Dip
    Skill
    • Kipping pullups
    • Deadlifts
    Strength
    • 3 x 5 press
    WOD Boxes, tires and bears, oh my!
    • 15 Box jumps
    • 15m Bear crawl to tire
    • 15m Tire flip to box
    • 15 Double unders (Box jumps)
    • 15m Tire flip back
    • 15m Bear crawl to box
    • 15 Box jumps
    Time limit:  15 minutes
    Cash-out
    • Stretching


    Sunday, July 18, 2010

    July 12 - 18. The Tour De Jeff.




    Jeff is ecstatic.  He is on vacation.  He loves to road-bike.  He loves the Keweenaw.  He is here to bike every day for a week.  He plans to do the DalMac (Century ride from Lansing to Mackinac) in September.  He is putting on the miles in preparation.  

    On Day One,  Jeff rode solo on 203 to Calumet, then 41 to Five Mile Point road and up to Eagle River.  Blue skies, no wind, mid-70’s.  This was a 65-mile ride.  This made him very happy.  He has finally escaped the city!  

    On Day Two, my time off from work started.  I could now put in some miles of my own.  We rode out on 41 from Houghton to Chassell and south to Arnheim road.  We turned down Arnheim road, rode south, then west to Arnheim, through Askel, then to Tapiola, and then back to Houghton.  The weather was absolutely perfect:  sunny, around 70 degrees, no wind, no humidity.  We clocked 42 miles for the round trip.  Within this ride there was a nice 12% grade downhill...we let the bikes fly and clocked 46.2 mph!!  On this tour, Jeff was captively subjected to my “stomping ground” stories about former trips down the same route to and from summer horse shows.  Later in the day, Charles, Jeff and I convened for a quick mountain bike ride around Pilgrim trails.  This added another 8 miles to the total, bringing mileage to 50 for the day.  Average speed 14.5 mph.

    On Day Three, we drove up to Lake Linden, and rode out from there to Gay and north.  This route was an “out and back”.  We rode 25 miles along the eastern shore of the Keweenaw.  There was a bit more of a headwind today.  The air was fragrant.  It smelled of pine and fir, making me hum Christmas carols to myself.  The humidity was higher; the weather is changing as a front is moving through, and rain is predicted.  Toward the end of the ride, we could smell the rain coming.  We started our “dash” for the car when we had 5 miles left to go.  I figured that we could just make it to the car before the rain would start.  Approaching Lake Linden, Jeff yelled, “Let’s race the rain!”  We pushed hard all of the rest of the way to the car.  Just as we reached the parking lot and dismounted, the heavens opened up.  Timing!  It was a warm rain, and neither of us minded getting a little wet while stowing bikes on the rack and putting things away.  We averaged 15.7 mph, and totaled 50 miles for the day.  

    Day Four:  Copper Harbor Day.  Charles, Jeff and I toted our mountain bikes to the trails that travel up and down and around Brockway Mountain.  Today was perfect for mountain biking, because it was windy.  Too much wind for rowing or road biking = a great day to be in the woods on the trails!!

    We started at the trailhead near the community center.  Once across the river, it became apparent that this trail was a bit more of a challenge than Jeff was willing to take on.  He headed up the road toward Lake Manganese to tour some logging trails.  Charles and I proceeded up the mountain and tackled several loops included on the Epic Ride.  My impressions:  Woopidy Woo:  Climbing.  More climbing.  More climbing.  A few bridges.  The bridges are quite wide, so more comfortable than expected.  More climbing.  Lots of sections with roots and rocks, and uphill switchbacks.  More climbing.  Finally topping out, the view was incredible.  Then, some nice swoops, and not so rooty for a while.  These forests are older; the timber is larger overall and the canopy is higher.  We emerged at the KML, crossed the road, and decended into the woods for the next section.  Lots of rocks.  Nice to have two shocks now!  (Thanks, Arnie....).  This was the “Blue Trail”.  That blended into Dza Beet, which connected to Here We Go.  We finished up with Ma Maki.  Finally, we could fly down the hill.  Lots of boulders and rocks.  Sometimes more than a little dicey!  My bike likes to fly down hills.  I really like these shocks (Thanks, Arnie!).  I am a newly converted fan of disk brakes now (THANKS, ARNIE!).  All in all, an exciting trail ride.  Charles was quite happy also.  He had a small problem with brakes; his new bike is breaking in.  
    Returning to the trailhead, we took a jaunt across the street to Adventure Sports and had a visit with Ryan, who introduced us to mountain biking two years ago.  Then, back to the vehicle to meet up with Jeff, who had had an adventure of his own!  He took a header while descending a rock-laden slope.  He made a split-second decision to take the trees rather than the rocks, and as it turned out, it was a good thing that he was wearing a helmet!  Easier ride indeed...(?)
    After a great lunch at the Mariner, we headed out of town.  On the way we stopped at XC sports in Calumet for a quick tune-up.  Then on to home, satisfied with another great biking day!

    Day Five:  Rest day for Kirsten.  Charles decided to do “Fran” for a workout as he felt he had not done enough in the last week.  He did great!  It was a PR for him, in time, and in the amount of weight lifted and the amount of kips.  Jeff did not want to miss out on biking; so, when we decided to make a picnic at McLain Park, Jeff parked at the park, rode his bike into Hancock, then back to Calumet Waterworks via Lakeshore Drive (where Jeff broke the speed limit of 20 mph by riding 23 mph...hmmmmm...) to Calumet, then back out to the park via 41, just in time for T-bones!  Total mileage for the day: 33.5.  A STRONG headwind (both ways!?) made the going tough, even though the mileage was light (?!).  14.2 mph average speed.  After biking and before lunch, Jeff took a 15-minute dip in the big lake.  This was yet another of his many goals completed during this year’s “Tour”.  The lake was actually a relief due to the fact that being on the shore on this day meant that you would be sand-blasted.  Yes, the wind was that strong!  Steak and salad finished the afternoon; this was followed by rock-picking for Mom and Kirsten, reading for Charles and a gallery tour of Calumet for Jeff. 

    Day Six:  Charles did books.  Kirsten went to the farm.  Jeff saw opportunity knock and made this day his high mileage day.  It was bright and sunny, with a bit of headwind, but not as much as yesterday.  Jeff drove to Lake Linden to park.  The ride ensued.  The route: Valley Rd. to Copper City to 41 at Allouez to Ahmeek, then 5-mile point road to 26 to Phoenix (note to bikers:  this road has that stupid chip-seal on it that makes biking hazardous to your tubes!) then 41 to Delaware, then down to Bete Grise road to Lac LaBelle.  Max speed 43.4 mph into Lac LaBelle.  The speed limit was 15 mph, and Jeff felt like a rebel with a cause!  Then Lac LaBelle Road to Gay, stopping at Brunette Park.  No brunettes today :(, so ever onward to Tobacco River Park (no tobacco here), then into Gay (no gays?) then back to Lake Linden, with a headwind all the way.  Four hours, 58 minutes, 72.8 miles (Holy Cow!!!!!!!!!).  Average speed 14.5 mph.  The last 12 miles brought the average down from 15 mph.  

    Day Seven:  Opera day.  A NICE row this morning (best water all week), with eight single sculls on the water!  Jeff’s fifth time in a boat, skills now solidly formed, he was out into the canal for the first time.  He is anxious to continue learning this fun new sport.  Opera in the afternoon; a good time was had by all.  The biking was not left out; after dinner, we took a quick mountain bike ride on the Pilgrim trails, and caught the last bit of daylight, letting Jeff take in one last piece of scenery for the week.  Jeff says:  “I didn’t crash.  Yee-haw!” 

    Stats for the Tour De Jeff:
    Total miles: 296.1 (Wow!)
    Total crashes: 1
    Total scrapes: 2
    Total days biked: 7/7
    Total flat tires: Zero.
    Total dropped chains: 2
    Total deer seen: 3.
    Total woodchucks: Zero (can you believe it?  The curse has been broken!)
    Total ruffed grouse: one flock
    Total lightening strikes: Zero.
    Total speeding tickets evaded: 2.
    Total days of fun: SEVEN!





    Friday, July 16, 2010

    Charles finally does "Fran"

          Buy-in
          • Starrett shoulder & hip warmups
          Skill Pose
          • Wall runs
          • 100m runs
          Strength
          • Deadlift 3 x 5
          WOD “Fran”
          Three rounds, 21-15- and 9 reps, for time of:
          • 95/65 pound Thruster (scale weight)
          • Pull-ups (scale to jumping)
          Post time to comments. Time limit:  10 minutes Cash-out
          • Stretching


        Thursday, July 15, 2010

        Epic ride (some) by the numbers (almost.)

        The bikes are set, special hydration drinks are all mixed. Maps are pored over, video demos analyzed, routes chosen.  And so the Epic Ride begins.  Well, some.

        After a busy couple of weeks of work and concerts, Kirsten and I had the 'perfect storm' of:

        • Vacation from work.
        • Weather terrible for rowing, but great for mountain biking.
        • A houseful of company - Mom and endurance junkie, Jeff.

        The idea - a day trip to Copper Harbor.  Mom hits the shops and the rest of us try out the IMBA Epic Ride.  Everyone thought it was a splendid idea.

        First things first - a good sleep in.  Up by 8am, moving pretty casually at home. We had a look at a paper map of the trails and also the online interactive map.  Online, the map has videos of most of the harder loops.  After checking them out, we decide that the advanced trails of the Epic Ride would probably be over our heads.  We'll just stick to the easy and intermediate loops.

        Fueling up for the day started with breakfast at Suomi (if you must know, I had a ham, sausage, bacon and veggie omelette.  And a cheat, I had to have one of those pancakes, with butter and syrup.)  While waiting for the eggs, I planned out our route.  In addition to the names of the loops, the map has numbers at each intersection.  With a pen I copied down the sequence of numbers and turns to complete the route on my arm.  We would simply make the turns at each sign - by the numbers!

        Next a stop at Cross Country Sports in Calumet.  New bar grips for Jeff and a few stories from Rick, the owner.

        Fiiiiiinally we get to Copper Harbor a little after noon.  One more trip to the gent's (I guess I was nervous,) shoes changed, bikes unloaded and we were ready to begin our Epic Ride. Exciting!  Everything was looking like the map.  Then we reached the first intersection.  Great signs; but guess what - No.  Numbers.

        Aauuggghh!  Kirsten volunteered to go back to the truck and get the map.  What a sweetie.  While she was gone, I made two discoveries.  One was a pair of plaid boxer shorts hung in a tree. Sorry, no picture.  Two was a small stand of raspberries and thimbleberries right at the intersection.  I had a couple and saved one for Kirsten when she returned.  Jeff didn't wasn't hungry.  Too much FRENCH TOAST, I guess.

        Fully informed, we made our way up the trail.  By the time we got to the first crossing of US 41, Jeff figured out that this ride was going to be beyond his skillset.  He headed down the hill to Copper Harbor and a less technical ride.

        Kirsten and I continued with the plan.  It was fun, challenging and a bit stressful.  I suppose that's due in part to being unfamiliar with the trail.  I was using the brakes a lot on the downhills.  Of course, I always do; I am easily 'over-thrilled.'

        Kirsten was a duck in water.  After the initial climb, once she was in front, I never saw her until she stopped to wait.  It was challenging, sometimes nerve-wracking.  The bridges weren't as scary as I thought they would be - just scary enough!  Plenty of room for riding, but no room for stopping and putting a foot down.  We only walked our bikes in a few places.  It was very cool!

        We were pretty slow overall, stopping and map checking frequently.  After finishing only one line of numbers on my arm,  Kirsten was getting hungry.  My back brake was behaving strangely, and I thought that Mom and Jeff might be ready for a change, so we took the short cut to a road and cruised back to town.

        The timing was about perfect.  We had a little visit with Ryan at Keweenaw Adventure Company, a friend from Houghton Cross-Country Sports days (ah, to have a bike shop on your street.)  Mom showed up with packages, then Jeff soon after.  We went to the Mariner for lunch (smoked salmon salad, vinegar & oil dressing; wheels back on the bus!)  Jeff regaled us with his journey.   He headed up Manganese Road toward Estevant Pines.  On the way down, the loose gravel threatened to throw him, so he headed for the woods.   Gonna need a new hat, our Jeff.  No permanent harm done.

        A good time was had by all.  Tomorrow is a beach day!  Here's the data:

        Name:Epic Ride (some)
        Date:Jul 15, 2010 12:31 pm
        Map:
        (valid until Aug 14, 2010)
        Google Maps
        Distance:11.0 kilometers
        Elapsed Time:2:06:09
        Avg Speed:5.2 km/h
        Max Speed:36.9 km/h
        Avg Pace:11' 26" per km
        Min Altitude:142 m
        Max Altitude:298 m
        Start Time:2010-07-15T16:31:52Z
        Start Location:
         Latitude:47.467364º N
         Longitude:87.888281º W
        End Location:
         Latitude:47.468039º N
         Longitude:87.887530º W


        Look for more posts in the near future on Kirsten & Jeff's road bike excursions in a multi-post serial called:
        Tour de Jeff!

        Wednesday, July 14, 2010

        Northwest Regional Event 4

        Joanie pays the price learning her kipping pullups

        Buy-in
        NORCAL Warmup
        • Run 400m
        • DROM
        • Shoulder mobility
        • Burgener WU
        Skill
        Client’s choice
        WOD; Northwest Regional Event 4
        For time:
        Row 30 calories
        95 pound Thruster, 30 reps
        20 foot Rope climb, 3 ascents
        30 Kettlebell swings, 2 pood
        Row 20 calories
        115 pound Thruster, 20 reps
        20 foot Rope climb, 2 ascents
        20 Kettlebell swings, 2 pood
        Row 10 calories
        135 pound Thruster, 10 reps
        20 foot Rope climb, 1 ascent
        10 Kettlebell swings, 2 pood

        We scaled weight and rope climbs became rope lowers.

        Time limit:  30 minutes
        Cash-out
        Stretching

        Monday, July 12, 2010

        WOD: Northeast Regional Event 1

        Monday, Northeast Regional Event 1
        Buy-in
        Row 500m
        Debi works on her kip.
        Gymnastic warmup/skills
        DROM
        Day 2 
        BASIC
        Upper-body pulling 
        5 rounds of: 
        • 3 x Kip attempts
        • 5 x Dead-hang pull-ups
        (band assisted if necessary) 
        Core/low back 
        3 rounds of: 
        • 10 sec. Tuck L-hang
        • 10 x Kettlebell swings 
        (16/12 kg)
        Skill
        • Tire flips
        • Bear crawl
        • Box jumps
        Strength
        • 3 x 5 bench
        WOD Northeast Regional Event 1
        Three rounds, 21-15- and 9 reps, for time of
        135 pound Overhead squat
        Chest to bar pull-ups
        Time limit 10 minutes
        Cash-out
        Stretching

        Friday, July 9, 2010

        "Randy"



        Breakfast: 4 Scrambled eggs with green onions, bell pepper & mushrooms.  Add strawberries and walnuts.  Yum!

        Buy-in
        • Jump rope, 3 minutes
        Shoulder prep (Kelly Starrett)
        • Pushup circles
        • 1” Pushup
        • Pushups wide - narrrow
        • Side triangle, 10 x foot taps
        • Walkouts
        • DROM
        • Hang actives
        • Chinups wide to narrow
        • Pullups wide to narrow
        Hip Prep (Kelly Starrett)
        • 10 squats
        • Knees out
        • Pigs On Ice
        • Squat straddles
        • Groiners
        • Active split
        • Tall squats
        • Fences

        Skill                               
        • Burgener WU to power snatch
        WOD “Randy”
        35 pound Power snatch, 35 reps
        Women 20#
        Post time to comments
        Time limit 20 minutes
        Cash-out
        Stretching

        Wednesday, July 7, 2010

        4 x 800m run


        Eric's Onramp 6 WOD...great job!



        Buy-in
        Skill: Chi/Pose Running
        • lean on partner, run 4 x 100m.
        Gymnastic warmup/skills
        DROM
        Day 1 
        BASIC
        Upper-body pressing 
        5 rounds of: 
        • 3 x Kick up to handstand attempts 
        • 5 xRing push-ups
        • 10 sec. Tripod/frog stand 
        Legs 
        3 rounds of: 
        • 10 x Overhead squats
         (45-35-15# Bar or PVC) 
        • 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood; 53/35#) 
        Gymnastic warmup/skills
        DROM
        Day 1 
        EARLY INTERMEDIATE
        Upper-body pressing 
        5 rounds of: 
        • 5 x HSPU
        • 10 sec. Frog stand 
        Legs 
        3 rounds of: 
        • 5 x Pistols (each leg) 
        • 10 x Hip extensions
        (good mornings)


        Strength
        3 x 5 Back squat
        WOD
        Four rounds, each for time of:
        800 meter run (400, 200)
        Rest as needed between efforts.
        Post times for each round to comments.
        Cash-out
        • Burgener WU to power snatch
        Stretching

        Monday, July 5, 2010

        5 x 5 shoulder press


        Working on running form.

        Buy-in
        Skill: Chi/Pose Running
        • lean on partner, run 4 x 100m. Mix with light stretching.
        NORCAL Warmup
        • DROM
        • Shoulder mobility
        • Burgener WU
        WOD
        Shoulder Press 5-5-5-5-5 reps
        Post loads to comments.
        Cash-out
        • Stretching

        Friday, July 2, 2010

        Copper Harbor - It's Not Just For Shopping.



        Well, today was a designated "rest day"...but, who can resist a pair of rope rings?!  These were discovered hanging in front of the Loon Shop in Copper Harbor. No day is complete without a little CrossFit...

        Eric & Debi: Onramp 5



        The intensity from these two is impressive!  Way to go!







        WOD
        3 rounds of: 
        300 M Row 
        5 KTE 
        10 dumb bell push press 

        One groups will rest while 
        2nd group goes for each 
        round 


        Other business:
        Stay tuned this weekend; There's some more video from this week to get ready and put up - WODs, form checks.


        Enjoy the 4th!