Tuesday, February 8, 2011

Crossfit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Today I recorded my first total of 645
based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006) this total puts me at the beginning state of itermediate! That sounds like WEAK SAUCE to me and pisses me off.

Squat - 225

Press - 135

Dead Lift - 285

New Goal of 750

Lots of pillar strengthening needed on my part to get my goal
Sqt to 275, press to 155 and DL to 335

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Monday, February 7, 2011

Rev3 Tri

Well that ride was wrong, sorry folks

Here is the new version

This takes off the back portion of last years ride, I will scout soon.
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Rev3Tri Olympic Preview

A little short but it will do

Upside Down My Whole Life

I have a confession to make, Superbowl Sunday turned out to be a training ride on the Rev3 Triathlon Olympic bike course. I hard as I tried, the ride was upside down from the start. Yes I had remounted my Garmin clip upside down. So the whole ride I was just a little off when trying to spot grade or speed.

This is where it all begins, The swim starts slightly up river at Calhoun's and you exit here at the UT Row house. Run across the road, dodge a goose and your in T1. Yes, 1,000 meters is downriver and it was a nice benefit to a slow swimmer like me. you will want a wet suit, I went sleeveless and was fine.

The ride this year starts out a little different than last. You will exit left out of T1 and climb up to the woman's BB hall of fame. From here you will cross over to Gay st. bridge and head out to south Knoxville. You will make a right turn off the bridge and head up to the construction of Henley St Bridge. Watch here race day, pavement may be rough. From this point most of the course is exactly like last year. It does appear to have a 5 mi tail about midway that i tried to find on this ride but was not confident enough.

Here is the view at about the halfway point. For you doing the 70.3 you would cross this point at about mi 39. The ride is what I would call controlled effort. You start right out of the gate going up hill to the bridge and once over it, you have a couple mile run up to the first hill. Don't worry all the hills are less than 1/2 mile long just steep, about 8-11% grade. During last years race I stayed in my big gear. I have a confession, I ride a compact crack here so it was a 50t. Yesterday being an easy training ride, I did drop down on both larger hills. This year will be a big test, I will be coming over these with 54t On my new/used cruiser.

The hills have to be managed, you need to know when to push and when to settle back into a usable pace. Last year I felt great coming over them but could feel it at mile 5 in the run.

This is the other side of the road at the halfway point.

Post ride recovery was on my mind after a nice 40mi weekend solo ride.

Check out where I parked, all of these people are either training for the Ktown 26.2, walking their dogs or are cycling. Knoxville is a great little training area, I call it the Boulder of the East

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