10k Results

JL and I both ran the Post Oak 10k Race this morning at 8:30am. The trail was fun, but very muddy. There was one hill in the 10k that was very brutal(straight up). Came in the top 10 with 57:24 I think.

Tetris

This game is a great iPhone app

Post Oak 10k Trail Race Sunday Feb 28th

The trails are a combination of existing gravel roads, old farm roads, a couple of chat trails, and miles and miles of single track trail winding through meadows and deep woods. It is a beautifull course with a little bit of everything. There are some rocky areas but for the most part it is the hills that will give you the best workout. For this reason we have raised the difficulty rating to a five. If you plan to run this one fast then you need to trail for hills. We do cross several creeks but have not had to get our feet wet yet.


Click here to see more details

Downward-Facing Dog

Adho Mukha Svanasana

Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.

On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape, with an arch in the back. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back.

The hips move up and back. Focus on the breath while holding the posture, with deep, steady inhalation and expiration creating a flow of energy through the body, is most important. On an exhale, the practitioner releases onto the hands and knees and rests.

All-Out

This picture means a thousand different things, but I say Tyler and I were going all-out. The meaning is to go balls deep, or to give it your all. to try really hard and give a situation 100% of your attention

Indoor Rowing

Ergometer rowing machines (colloquially ergs or ergo) simulate the rowing action and provide a means of training on land when waterborne training is restricted, and of measuring rowing fitness. Ergometers do not simulate the lateral balance challenges, the exact resistance of water, or the exact motions of true rowing including the sweep of the oar handles. For that reason ergometer scores are generally not used as the sole selection criterion for crews, and technique training is limited to the basic body position and movements. However, this action can still allow a comparable workout to those experienced on the water. Indoor rowing has become popular as a sport in its own right with numerous indoor competitions (and the annual World Championship CRASH-B Sprints in Boston) during the winter off-season.

From Wikipedia

New PR on Deadlift

It's all about the technique.

Double Unders

A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity.

If you sit at a desk, listen up

You may feel awkward doing stretching exercises at your desk. But right now, as you sit there at your computer, you are doing one of the worst things you can do to your body -- you're sitting still. And not only that, but the way you sit -- and type, and hold the phone -- may be wreaking havoc on your bones, joints, and muscles. read more here

Over-Training

Most people are worried about getting enough exercise. But there are some people who forget to take a day off or put a goal before good health. Too much exercise or overtraining can lead to injuries, illness, and diminished performance.

How can you tell when you're doing too much? Here are some things to look for:

•washed-out feeling, tired, drained, lack of energy
•mild leg soreness, general aches and pains
•sudden drop in performance
•insomnia
•headaches
•decreased immunity (more colds, sore throats, flu)
•decreased training capacity - drop in intensity
•moodiness and irritability
•loss of desire for sport/fitness
•decreased appetite
•increased incidence of injuries
•compulsive need to exercise

"Quarter Gone Bad"

We had a very fun workout tonight. It is like playing football, going to the huddle to rest and then go back and play.

Five rounds for total reps of:
135 pound Thruster, 15 seconds 8-8-8-8-8= 40
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds 9-9-9-7-6= 40
Rest 45 Seconds
Burpees, 15 seconds 9-9-9-9-9= 45
Rest 45 seconds

Total Score 125

Put your feet up and stay awhile

A resting pose? Viparita Karani (legs up the wall pose). All athletes should do this daily. Why? Because it will release fluid in the legs and stretches the hamstrings, it's the exact opposite of what we do all day. After a good run or a crazy leg workout go put your legs up a wall. There are many benefits of this pose, it’s an inversion, it’s restorative, and it will stimulate the adrenal glands and kidneys and circulation to the lungs.


3 Easy Steps to enter this pose:
1) Sitting down, slide one hip as close as you can to a wall.
2) Swing both legs up the wall so that you are lying on your back and shimmy your rear end as close to the wall as possible. Ideally, both of your sit bones should be against the wall, but if this hurts your hamstrings, slide a few inches away from the wall. Rest your arms on your belly, or stretch them away from you palms up.
3) This is restorative pose, so feel free to hold this for as long as you like. When you have had enough, bend your knees, roll to one side, and rest there, taking a few breaths before getting up.

My CrossFit Athlete Profile

Check this out right here:

Midwestern Sectionals WOD #3 Announced

Midwestern Sectionals #3
5 min max Calorie Row, 4 min Box jumps 24/20″ (no stepping allowed), 3 min Hang Squat Snatch 75/45lb, 2 min Wall Balls 20/14lb, 1 min Handstand Push ups, 0 min of comfort.
Check out the results from WOD #1 and WOD #2

Yoga helps Focus & Recovery

Yoga teaches you to focus your attention on the present moment, using form and breath to stay relaxed at the edge of intensity. It’s an experience very similar to being in a race or competition: you come up to just below the limit of what you expect you can sustain, and keeping your attention on form and breath, you hold yourself there. Also dedicated yoga practice gives you a chance to relax. On the mat, you’ll tune out the distractions of your day and tune in only your breath and your body, focusing just on the moment. Some yoga positions can actually speed up the recovery process.