2009 goals update

Still working on the list.
Can hopefully complete the 1mile, 5k, 10k, and 40 kipping pull ups this year.
Will have to extend the 400m sprint, and 20 deadhangs until 2010
sP

-running mileage > 200 miles
-400m sprint in under 60 secs.
-1 mile in <6min
-10k in <45min
-5k in <21min
-Crossfit(Cindy) up to 20 sets
-Rowing 500m in <1:40>
-Rock climb >15,000 vertical feet
-20 consecutive dead hang pull ups
-40 consecutive kipping pull ups

sP

Yesterday, was Crossfit the Woodlands 2nd monthly combine.

Broad jump - 99'(increased by 3")
Death Loop (875m) - 3m06s (improved by 9s)
Pull ups - 35 (increased by 5)
Bench Press (reps,135lbs)- 12 (increased by 1)
Dead Lift - 330lbs (increased by 5lbs)
Prowler push (100yards for time) - 2m47s (7s slower this time, but used 40lbs more on sled. still needs work)

Vomited afterward... good day!

Great job to the others,
http://www.crossfitthewoodlands.com/

sP

Cindy complete

Today I was able to reach the Crossfit Cindy goal.

10 push-ups
5 pull-ups
15 squats
As many reps as possible in 20min.
(completed 20)

8 to go

-running mileage > 200 miles
-400m sprint in under 60 secs.
-1 mile in <>
-10k in <45>
-5k in <>
-Crossfit(Cindy) up to 20 sets
-Rowing 500m in <1:40
-Rock climb >15,000 vertical feet
-20 consecutive dead hang pull ups
-40 consecutive kipping pull ups

Training weekend in Calgary

Spent the last two days back home in Calgary.
Saturday was a hike to Squaw's tit peak just outside of Canmore. I know, strange name. But that's what the guide books call it. Pictures explain why.
6 hrs. round trip with some great scrambling near the summit. Great weather, great conditions.

Sunday was the Calgary Corporate Challenge 10k race.
One of my goals for 2009 was to run a 10k in <45 min. Did it today in 45:21. Close but not quite. Should still be able to knock it off by the end of the year.

sP

Crossfit combine

Last Friday, being the last one of August, was Crossfit the Woodlands combine.

Numbers for the first time and to further improve:
Broad jump - 96'
Death Loop (875m) - 3m15s
Pull ups - 30
Bench Press (reps,135lbs)- 11
Dead Lift - 325lbs
Prowler push (100yrds for time) - 2m40s

Happy with new PR's on the dead lift and pull ups but will have to work on the Bench Press and Prowler push.

Great job to the others, some nice numbers there.
http://www.crossfitthewoodlands.com/archives/738

sP

Rowing goal met

Just knocked one off the list. Rowing 500m in 1:38

Still struggling with the pullups and sprints.

9 to go

-running mileage > 200 miles
-400m sprint in under 60 secs.
-1 mile in < 6 min.
-10k in <45 min.
-5k in < 21 min.
-Crossfit(Cindy) up to 20 sets
-Rowing 500m in <1:40
-Rock climb >15,000 vertical feet
-20 consecutive dead hang pull ups
-40 consecutive kipping pull ups

2009 Training phase 2

Well with Rainier now complete and Aconcagua coming closer its time to step up the training. Although its been going well and I felt great on Rainier, Aconcagua will be a new level of altitude and distance to travel.
In addition There will be some >4500m hiking and at least one volcano climb in Ecuador this September. Kind of a warm up for December.
So how to ensure I'm in the necessary condition? Any ideas?

Here's the plan/goals from now to December so far:
-running mileage > 200 miles
-400m sprint in under 60 secs.
-1 mile in < 6 min.
-10k in <45 min.
-5k in < 21 min.
-Crossfit(Cindy) up to 20 sets
-Rowing 500m in < 1:40 min.
-Rock climb >15,000 vertical feet
-20 consecutive dead hang pull ups
-40 consecutive kipping pull ups
Let's check back in Dec. to see how it goes.

sP

Hypoxic training

This is now the second week of Hypoxic training. Check it out online.
I've heard all sorts of opinions regarding this training method and its benefits, or not.
Regardless, let's see how it works first hand.
I live at sea level. I'm open to anything that
will enhance overall performance and support the best chance to succeed at higher altitudes. sP

How much more can I push it

Now by March 2009 I've met the weight goal. 45 pounds less and in the best shape of my life.

I suppose this can be attributed to finding ways to enjoy the exercises, the people you share them with, and the results.

By this time I had become involved in Rock climbing twice a week, moderate running 10-15 miles/week, and Crossfit activities.

In case your not familiar with Crossfit, I'll post some more info about it. Basically its a way to break yourself and start rebuilding. At least that's the way I saw it. But as fun as it's, it is also just a rewarding

By now I'm looking for ways to push it to the limit. As I start blogging now about training I'll be testing myself to see how a combination of Hard, Heavy, and Hypoxic training will bring me closer to future goals

sP

Things start coming together

By March 2008 20 pounds were gone and everything started changing. I could now run more than 5 minutes without nearly passing out, hiking was easier (went to Peru again) and the rock climbing was becoming more enjoyable

It helped a lot to have motivating people around me. My wife Miluska was always more active and in ways help to keep me going. She was always supportive.

with about 20 pounds to go I started looking into new ways of gettting into better shape but also have fun at the same time.

This led to miles upon miles of walking through the Huntsville state park. In additon joining some local 5 and 10k races. Its amazing how much more tolerable running can be when there are actually other people around

sP

How to start from out of shape

In October of 2007 my wife (Finance at the time) and I were in Cambodia enjoying Ankor wat. I remember huffing and puffing up each set of stairs. I had already stopped drinking the previous July in attempt to shed a few pounds. But by that October I was still +/- 225 lbs, probably +20 body fat. With my height it wasn't too bad carrying that around, but it certainly wasn't were I wanted to be approaching 30.

Once the climbing goals started filtering in I had to decide between farily thin and strong with heavy cardio approach or keep heavy with muscle weight. Traditionally I've had trouble keep weight on once exercising regularly.

Step 1 - define how much weight to lose and in how much time = 40 lbs in 1 year
Step 2 - start regular exercise programs = Rock climbing, running, and gym activities

sP