Back to Accountability

February 23, 2009 · Filed Under Crossfit Metro Blog · Comment 

I am very pleased with my progress thus far.

  • Not only have I learned bar muscle-ups, I can now do a max of 30 in a training session
  • The weight, while bouncing around, is staying well under 195lbs
  • My running continues to improve – taking 30 minutes off my last 50K PR
    • speed
    • efficiency
    • form
  • I have trained my feet to run in the minimalist of shoes, for distances up to 50 miles

The point here is personal accountability. I have made comments. Set goals. Profiled my training, diet, and mis-steps.

This personal accountability is key to success.

Don’t hide behind the lies.

Exposing yourself makes it easier to be successful …and garner that much needed support too.

Full speed ahead.

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Accountability

January 14, 2009 · Filed Under Crossfit Metro Blog · Comment 

So I pretty freakin’ fired up about taking the plunge and registering for CrossFit Games regional qualifier.

But, so as to not show up as a chump, it’s important that I train and train damn hard. I’m almost 40 years old and I have to work twice as hard to get to a level where I can even stand next to some of these hotshots.

Training goals

Without specific goals, there is no way to gauge success.

  1. I will adhere to the HQ WODs whenever possible.
  2. I will scale where necessary to prevent injury or training setbacks
  3. I will ratchet up the intensity
  4. I will give it everything I have
  5. I will stay accountable via this blog

Accountability is key

And with that, here are my latest training notes…

Current weight: ~195

Diet: Keeping the portions small. Berries and macadamia nuts in the morning, sushi in the afternoon, protein drinks in between and a family dinner in the evening (one meat, one starch, one salad)

Recovery: continues to be solid. sleep is at 8 full hours.

1/13/2009 – sign up day

  • Scaled HQ WOD in terms of reps and sub’d bar dips for rings
    • 155lb power cleans – felt good, early fatigue. weight is acceptable for me
    • dips – took awhile to warm ‘em up, but got there
  • Skills work
    • handstand push-ups – getting much, much better at these – reps of 10-12 with plenty of work sets
    • kipping pull-ups (up to 12-14 nonstop), and muscle-up training – still no bar muscle-up yet

I know I have a long way to go. Many of the people I will compete against have had muscle-ups for a year or more and can do them for huge reps.

All I can do is work hard and focus. Let the chips fall where they may. I’m determined.

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