TNT

5th Annual Toughest N' Texas 50K

March 13th 7:30AM (10 hour cut off)

Cameron Park, Waco, Texas

Here goes nothing...

A solid month of training. We'll see what happens.

VA Sports Center

Kelly Slater and Vitor Belfort.

Couldn't be more badass:

Costa Mesa, California: http://www.va-sport.com/vasportcenter

BJ Penn trains here.

Back to the roots, back to the rock.

Oh, Everyone Believes

There are a lot of take-away's in what we do, a lot of things to remember and practice and improve and incorporate. Some are more important than others (nutrition, sleep) and some are less important (not wearing a baseball cap backwards during behind the neck split jerks, why superfreak board shorts are the choice of elite athletes). However, no matter what we take away, it all roots down to one simple practice: recording all incoming and outgoing data associated with what we do here.

The importance of quantification:

1. You cannot know where you are going until you know where you've come from.
2. As a gym, our programming is dictated by how we respond to current training protocol. If we have no idea what results from that protocol, we cannot change/tweak anything.
3. Quantification keeps you honest.
4. Let's face it, it's badass to see someone with a journal chalk full of PR's, favorite meals, recorded sleep habits, and thoughts on particular training sessions.
5. It's dangerous to get into a situation, and it will certainly happen to you, when loads and reps schemes are based on percentages of standing PR's, and you have NO idea what number to go off of. It's either going to be too much, and potentially harmful, or too little, and a waste of your time.
6. Obtaining data points in your strengthening and conditioning program is sexy. Fact.

You can record data anywhere. Put it into your iPhone. Buy a Moleskin. Make a spreadsheet. Keep track of your workouts through the comments page on the website. I don't care what you do, but do something.

If you are pursuing elite athleticism, and you are not recording every input and output, then you are not adequately performing your job. It's as simple as that.

Thanks

Thanks to all who came out to the nutrition workshop this weekend. Hope it helps...

Shoot any questions you have to sam@dallascrossfit.com

Respect.

New Start

PSA:

I re-Zoned for 33 days strait, completely strict Zone, 18 blocks, x2 fat for the last 27 days.  I felt pretty good, definitely set some new PR's (and I can whole-heartedly say it was from nutrition and being solid on sleep habits).  If your leading question is, did I feel any benefits from being on the Zone (as your leading question is to determine if YOU should be on the Zone), then I can definitely issue the answer: yes, it works.  If you don't give thought everyday to what you are putting in your body, then you are an idiot of the harshest kind.

I am re-reading the Paleo Diet for Athletes (if you haven't read this, you are again an idiot), and have decided to experiment with the Paleo Diet for the next 30 or so days (more like 45-60 days).  The book obviously promotes the regular tenets of the Paleo Diet (lean meat, fruits and veggies, nuts and seeds), but gives special attention to athlete's nutritional needs.  Basically, I'm going to try this:

-100% Paleo foods

-Zone-esque proportions (I still eyeball my general proportions)

-Only taking in fruit as a carbohydrate for breakfast

-Pre workout: applesauce+whey powder (or any item/combination outlined in P.F.A.)

-Post workout: higher glycemic carbohydrates and protein  (sweet potatoes, etc.; maintaing a rough 4:1 to 5:1 ration of carbs to protein)

I'm going to give this a shot, obviously recording everything I do (please understand the importance of quantification; if you've heard me lecture, you know that if you aren't recording everything you put into your body and every single workout/race, then you are an idiot).  I have approximately 4 months until my first ultramarathon, which I suspect will be plenty of time to see if this works or not, make any adjustments and tweaks, and get some solid increases in work capacity coupled with some sport specific running (see: Crossfit Endurance).

What I want YOU to take from this however, is the hint that if you are serious about your training, if you are serious about seeing improvements, if you are serious about feeling your best everyday, never being tired, never hitting the wall on any workout, and improving your long term health (it's not just about the WOD from today, but the WOD from today 10 and 20 years from now), then you need to take serious consideration into what you are eating.  

Respect the process.

Sunday 4-26-09

MetCon

4 Rounds, for max reps:

Row

Kb Swings, 53 pounds

Double Unders

Bodyweight Deadlift

Round 1: 1 minute each station, 1 minute rest

Rounds 2: 45 sec each station, 45 sec rest

Round 3: 30 sec each station, 30 sec rest

Round 4: 15 sec each station, 15 sec rest

The transition from row to KB Swings is insane.

Completely did not keep track of my reps.  Linda did not either.