Wednesday, February 13, 2008

Working into Crossfit Shape

Last night I did half of the workout pictured above, but mixed in some presses (95 lb) when I could no longer breath from the burpee pullups. I would recommend using gloves as I tore up my hands a bit. (Also, there's some questionable language in the last 15 sec of the video-please stop before then if you have kids around)

In the quest to build power with endurance, and to become a better athlete, with a more well-rounded approach to health - and also to make me a better, faster triathlete - and because it's just cool to crush yourself in workouts, I've decided to work towards being crossfit.

The reasons:

1) Crossfit's simplified approach: Their definition of Fitness and Health in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

It is undeniable that pushing oneself to the limits increases fitness in a way that walking from machine to machine, doing a slow regimented workout does not. It changes the mind, and has the ability to alter one's composition in a way far more strongly than does the big box gym method.

3) I enjoy pushing my limits.

4) Look around the crossfit site. Watch some of the videos. This is an ethically viable system which doesn't require failing your customers in order to gain a profit.

5) They have cool shirts. One even says "Smoke you like cheap crack" on the back. Gotta love it.

Tuesday, February 12, 2008

Running in the snow/ice/wet trails

So I decided last week that since it was February, I should probably start doing some training again. And since Febtober is usually the month we get more snow and ice than any other month here in KY, that it was time to construct the el cheapo saucony ice cleat. So I snagged about 50 6x3/8" sheet metal screws and drilled them into the bottoms of my shoes in much the same manner as you see pictured above (those aren't mine, but I liked his craftsmanship, and I think using his pattern on the asics is a good idea).

So last night, I was busy until about 8:30, but was hoping the snow and ice would keep coming, so I could give these pups a try. Mother Nature cooperated with continued snow, and halfway through my run (about 5 miles), it also began sleeting and icing. It hurt a bit on the face, but there's nothing like running in the snow. It's hard to beat.

How'd the el cheapos perform, you ask? Admirably, to say the least. I felt like I was running on an indoor track. Seriously. It wasn't much besides snow at the beginning, but at the end, the only track I left consisted of screw holes entering the ice, and I had great traction with zero slips. One suggestion though: if you're of the male persuasion, make sure you wear some form of insulation around the manhood, else (to borrow the phrase from moonpie), the tip of your bayonet might go numb.

I'm taking these babies camping with me this weekend too for a trail run. It should be muddy, so we'll see how they do. Happy running!

Thursday, February 07, 2008


After a lot of reading and approximately a month of thought, I'm convinced that Crossfit is an excellent way to stay in shape, especially if done consistently.