Back at the gym.....

Its good to get the juices flowing again.  I always miss training with a purpose.  I need a big goal in front of me to really push.  I have lots of little things coming up like spartans, gorucks, death race training, etc...but its the big events like the Death Race or my cross carry that really keep me moving forward.  I am already trying to figure out the next...and Damion has me thinking hard about it.  Ill probably do some ultras, but most things that are real extreme are costly!  I am probably a death racer for a while, finish or not....just seems to really fit my identity. Feel like I have found my tribe. 

So I am starting to get back to my crazy gym WO's.  I am at about 60% of where I used to be.  Now that i have 4 gym memberships and Cross Fit I seem to bounce all over.  yesterday while I was doing my training I had a bunch of people stop me, try to figure out what I am doing, tell me "dude you move to slow" as I take over a area, etc.  I actually want to bounce around to keep people from asking me too much.  I need to move fast and I am not at the gym to talk.  However a nice person stopped me yesterday to ask about spartan.  She saw my towel and she and her brother had done Malibu. Her brother was a trainer and was asking if I could help him with his training for obstacle runs.  When I brought up the DR, they said... "oh, you are one of those crazies...i figured...i read  about you nuts".  Too funny.......  Its always good to meet fun and like minded people.  This year seems to be different as there are more great people to share this years journey with and its made it fun.   I have so many great ideas for our death race training circuits, cant wait to share it with my crazy friends...Temecula is going to be insane. 

So yesterday I only had a hour and half to get something done before I had to be at class.  Since Hobie has issued me a bunch of challenges I figured its time to start training with weighted packs.  I grabbed my osprey pack and loaded it with about 35-40 lbs and worked out with that on.  Below was all done with my osprey pack and my shoulders feel it today!  Ill try and stop by cf today to get a quick one in.  I will probably try to do one of the benchmark workouts see how it goes.....  Harder than I thought to fit in both gym and CF.....


With Weighted Pack
Targeted Muscles - Shoulders, Legs (quads, calves)

First Circuit
Squats (155 lbs) 10x
75 lb. DB Shoulder Shrugs 12x
Lunges (95 lbs) 12x
BB Shrugs (95 lbs) 12x
Pull Ups 12x
Seated Calve Raise 135 lbs. (20x)
Standing Calv Raise 230lbs (15x)
10 lb DB Shoulder Raise (12x)
60 Mountain Climbers
30 Jumping Jacks

3x on this Circuit

Versa Climber - 5 minutes
    25 Inverted Situps
Elliptical - 5 Minutes
   25 Inverted Situps
Stair Master - 5 Minutes
   25 Inverted Situps


Leg Extension (130 lbs. both legs 7x, 70 lbs. each leg 7x each)
Rotator DB Shoulder Raise 15 lb (15x)
Rotary Calv (220 lbs. 20x)
Military Press DB 35 lbs on ball (8x)
Front Power Squats (125 lbs) 12x
Shoulder Raise 70 lb - 8x
Shoulder Press 130 lbs - 10x
Seated Leg Press 180 lbs 20 x
Seated Leg Press on Calv 180 lbs 20x
8 lb. Med Ball Throw Squats - 12 x
30 sec. Plank

3x on this circuit

Ran out of time had to go home :) 

Hope all my DR friends are finding time to have fun!

Well....got past the holidays and ready to step to this thing..... This past Friday I met up with some awesome people.  Lots of Cross Fiters, Spartans, and Death Racers came out to Arcadia High School.  Our WOD was 20 laps of 1/4 mile, 25 situps, 25 pushups, 25 burpees, 25 squats....which came to 5 miles and 500 each.  3 of us finished it RX style and everyone got their burpee on!  I felt like I could have done more, I would like to try to do this as 40 laps.....  It has been a lot of fun having others to train with and keep the motivation up.  Damion is a great person for me to pace with.  I am noticing with age, a few more bumps and bruises than before, but I am certainly feeling my DR stamina coming back.....  I feel a new energy this year with new faces and reasons to be excited both personally, emotionally, and physically.  I feel so much smarter this year.  I only hope it leads to a finish...that DNF has really fucked with me from last years death race.  Sometimes I feel like people don't know how punishing it is until they do it.  I can remember both Yesel and I feeling ready.....everyone there is in shape.  Its not about how much you do...this race is more about a spiritual and emotional journey one that breaks the most elite athletes.  An ironman is way to straight forward...this race is different and I respect the hell out of it. 

I am really looking forward to training on the 21st bringing back some old school McFadden stuff, some new ideas, things I learned at the death race, and some fun.  Most excited to share it all with my new friends and faces who keep me personally motivated. 

I don't need to train as hard this year...just smarter.  I am training my ass off, and pushing through what most people wouldn't and shouldn't, but I am not going to overdrive it again.  CF has added a new dimension as have the people around me. 

Really glad we did the wod on Friday.  Joei and I worked out on the following day and we really didn't have much in the tank.  Then last night I got bored and decided to go up Canyon Park.  Wow, was I surprised how bad my legs hurt.  So instead of pushing a run I decided to go up the creek in the cold water.  My shoes proved to be awesome.  I have found the best shoes out there for the DR.  Wow are these things going to kick ass.  Then I waited till it got dark to head back down.  I grabbed the biggest log I could find and the two of us made it down in the dark.  I really enjoy the cold and late night training this year....

Looking forward to hearing your wod!!!