Breakfast

• Snap kitchen blue corn migas, no cheese
• Catalytic Coffee’s Blast Off Blend, black
• Snack: Larabar

Lunch

• Whole foods sonoma chicken salad
• Mixed berries and pineapple
• Kombucha
• Snack: rest of chicken salad, more fruit

Dinner

• Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
• Water
• Dessert: paleo banana bread

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA

Tuesday

Breakfast

• Snap kitchen blue corn migas, no cheese, no potatoes
• Black coffee
• Snack: Paleo banana bread

Lunch

• Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
• Kombucha
• Snack: paleo banana bread

Dinner

• Cast iron skillet bison NY strip, roasted asparagus

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

Wednesday

Breakfast

• 2 eggs scrambled with spinach and organic chorizo
• Black coffee
• Snack: paleo banana bread.
• Later on, bad snack: 2 Round Rock donuts.

Lunch

• Cast iron skillet bison NY strip, roasted asparagus
• Snack: paleo banana bread

Dinner

• Cacao nib pork chops, spinach, butternut squash with honey and cinnamon
• Water

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

Thursday

Breakfast

• Omelet with double spinach and some bacon
• 2-shot Americano

Supplements

• Nuun Kona Cola
• Progenix recovery, growth
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

People use the expression “work hard, play harder” all the time. And I think they mean it, but I think most people use the phrase for that one bender of a weekend or that show they saw Wednesday night and had to work early the next day. I think I’ve found a group of friends who epitomize “work hard, play harder.”

Imagine the movie “Every Second Counts” — a movie about some elite CrossFitters experience leading up to and including the Crossfit Games.  Then imagine the movie Groove — a movie about the San Francisco party underground that juxtaposes “real life” with “club life.”  That’s “work hard, play harder.”  And while our lives are quite a bit different in both camps, the intersection of the two is the best way I can characterize 2010 so far.

Somehow we balance jobs, training, racing, and nightlife in a way that seems perfectly ok, but I wonder when it all comes crashing down around me.  This was last week:

Sunday: spend the day with friends at an Alzheimer’s benefit.  Drink copious amounts of champagne mixed with tequila shots (ironic? perhaps.). Go to bed late.

Monday: work all day, CrossFit.

Tuesday: work all day, CrossFit, teach spin class.

Wednesday: coach a morning track workout, work all day, tuneup bike ride, coach evening track workout, host a party, drink all night (it was Cinco De Mayo, after all).

Thursday: coach a morning spin class, work all day, tuneup swim, dinner with friends, drinks in celebration of other friends’ wedding.

Friday: took the day off of work. Easy workout, errands, go to friends’ wedding, go to bars after said wedding, stay up almost all night.

Saturday: coach a morning CrossFit class, try to pick up the drunken pieces (imagine the scene in Groove at the End Up), go to a party barge and try not to drink (I do have a race on Sunday, after all).  Go home, eat dinner, pack race bag, sleep.

Sunday: wake up at 4:50, arrive at race around 6:30, race at 8, home by 12. Brunch at 1, long ass nap, get groceries, cook. Sleep!

That’s a normal week for me… just move around the training days and the drinking days and somehow it works.

I have to say that when I race, I’m jealous of the people who can dedicate their time to training and being “clean.”  There’s a certain guilt associated with this lifestyle (at least for me).  I think that’s because there’s the elephant in the room — if I wasn’t out drinking all week, I’d do so much better at these athletic feats.  But at what cost?

My strict CrossFit friends only hang out with other CrossFitters who eat paleo and drink Makers or NorCal margaritas.  My triathlon friends only hang out with other triathletes who rarely drink, eat tons of carbs, and go out on long rides and runs every weekend.  My non-athletic friends do whatever the hell they want.  I’m tired of having to “pick a side.”  I want it all, and I want it all to work.

Perhaps that’s the downfall of Gen X — we want our (paleo) cakes, and we want to eat the whole damn thing with (paleo) ice cream, on a unicorn.  Why?  Because we can.  At what cost?  Who cares… just as long as I’m happy. (aside: I know that’s a long leap from the previous paragraph to this one. I’m not in the business of writing a thesis, this is just the way I feel at the moment… hell, I don’t even know how I got to this point)

It sounds self-centered, and perhaps it is.

(another aside: I read this back before I clicked “Publish,” and I realize it may come off as a) pretentious, b) whiny, or c) narcissistic. or any combination of the above. Again, realize that I’m attempting to write down how I feel and what’s been going on… not to tell you about my training log, but instead of tell how what the rest of my life looks like. It’s a vent at the moment. Deal.)

So I had a race on Sunday… The Rookie Tri.  And once again, I did… ok. Actually I did worse than I thought.  I was all amped on Sunday because I thought I PR’d, when I actually got 10 seconds slower.  I know exactly where it was.  This is the magic of repeating races, which coincidentally is one of the reasons CrossFit works — comparisons and benchmarks.

So… this is a wake up call for me that perhaps things have gotten a little out of balance, and it’s time to bring things back in line. We’ll see how I do on my next few rides and races, and hopefully I can maintain my existing relationships and get back to those PRs and achievements.

This year, I’m going to publish my training plan on this blog, just to show them how they’re wrong.

You can mix CrossFit and triathlon training, so long as you do it with some intelligence.  I’m not going to go out and kill Fran then bike 56 miles.  CrossFit is a general physical preparedness training method.  It’s the foundation of my training.  You start from there, and add in your sport.

The premise

The general idea behind my training plan is that strength and power = speed.  So I’m going to focus my time on getting stronger, measuring that progress, and then applying it out on the road or in the water.

Contrary to CrossFit methodology, however, I am going to employ a periodized training plan.  There needs to be some method to the madness; some periods of building and some periods of rest.

Period 1: Get stronger

In the last couple years of races, I’ve found that getting stronger through CrossFit makes me faster and allows my muscles to work more efficiently.  So, I’m working on a 9-week Max Effort Black Box plan to increase my strength by practicing various lifts.

During this time, I’m focused almost exclusively on strength building.  I mix in shorter CrossFit workouts (in the less than 15 minute time domain).  Run a little, nothing big.  Toward the end of the 9 weeks, I’m going to get back in the pool and start swimming again.

Period 2: CrossFit Endurance

Period 2 marks the kickoff of my season.  This period will be repeated for each race I want to do, with a 6- to 8-week lead up to the race itself.  During this time I’m going to follow CrossFit Endurance workouts for swim, bike, and run.  Shorter metcon focus here as well.  Longer distance work will be mixed in from time to time, although it will be infrequent.

Period 3: There is no period 3

Basically, I’ll just repeat period 2 when I need to.  That’s the beauty of staying with a good level of GPP — you can map out a 6 or 8 week training plan for shorter distance races and do well on it.  For longer distance races, I’ll need a little more time, maybe 10 or 12 weeks, but the basic premise goes unchanged.

I’ll keep my Dailymile profile updated with my progress.

Today, I completed the 3M Half Marathon in 1:42:25.  That’s roughly 1 minute faster than last year’s 3M, and my previous 13.1 PR of 1:43:16.  Total turnaround from the catastrophe of San Antonio.

With San Antonio, I knew that I had the physical ability to run the 13.1, but I was completely unprepared both in training, diet, and just simple logistics.  How was this race different?

• Training: I hit the track 3 times, over about 4 weeks to work on my pacing and form.  I did 2 “long runs,” of 4 and 7.25 miles.  I continued to CrossFit, cycle, and stretch regularly.
• Diet: I ate very well for most of January; paleo with some cheat meals.  Not as much drinking, maybe one weekend out the whole of January.  My transition back to paleo was complete, and I think I’m doing a better job of topping off my glycogen stores.
• Logistics: I set out everything I needed the night before, went on a tune-up run the day before (p.s. thanks to Derrick Williamson at Durata Training for some nutrition tips… turns out I don’t need that gel after all!).  I performed my race rituals of solid steak, veggies, some starchy carbs the night before, solid breakfast morning of, and some coffee.

All things said, we were hitting decent paces, feeling good for most of the race.  Save for about a minute at the bathroom around mile 9, the race went very well.  I think that if I keep up the track workouts and get some quality miles on my feet, I can finally get my 13.1 time down into the 1:30s.

The kettlebell swing

Tomorrow, I am running my first Pure Intense Training session (answers to some frequently asked questions below).  We’re going to focus on a benchmark workout to see where everyone’s at (check the picture to see one of the movements involved).  These benchmarks can be done over time to gauge improvement; if your diet and training are on track, you should see monthly improvement, given the same benchmark.

12:30 at Pure Austin Town Lake.  See you in the PIT!

I’ve posted some questions I’ve gotten about PIT below.  If you’ve got more questions, please post them to comments on this entry and I will answer them.

Some PIT questions

1. Does it cost?  How much? Yes, PIT sessions are paid training sessions.  The current price is $12 for Pure members, $20 for non-members.
2. How do I get a spot? Simply arrive to the gym in advance of the class, go to the front desk and pay there.  You’ll sign the waiver and receive a receipt in return; without this receipt, you can’t get in.  When the session starts, bring your receipt down to the PIT and I will collect it.
3. Is there a cardio component? Don’t think of it that way; PIT sessions provide both cardio and strength conditioning components. Think of it this way: if I ask you to complete a task as quickly as you can (with proper form), and that task involves lifting some weight, you’ll certainly get winded from that movement!  That’s a form of cardio, just not the same one that everyone thinks about.
4. Can I do this if I am inexperienced at this kind of workout? Yes!  We can scale all movements to elicit the same conditioning response from the body but make the movement achievable for you.
5. Can I do this if I’m injured? Please talk to the PIT trainer before you pay for the session to make sure.  In general, we can work around injuries, but the trainer needs to know beforehand  in order to provide modifications.
6. Why should I pay to do this? PIT sessions are small, intense, group workouts with a trainer.  Think of it as group personal training.  If you come enough, you may just end up with a coach…
7. What should I wear/bring? Wear clothes appropriate to working out outdoors.   Bring your towel.  Wear shoes that you’re comfortable both running and lifting in.

In one of my previous posts, maybe more than one of them, I mentioned that I’m going to be taking on some additional roles at Pure Austin in 2010.  I wanted to spend some time on this post to talk about them.

First up: Pure Intense Training, or The PIT.

The PIT is Pure’s answer to providing an environment where people can do intense workouts in a group setting.  We use both indoor and outdoor elements, weightlifting, gymnastics, and monostructural movements to create some workouts that many of our clients have never seen.  At the moment, the programming is centered around a few movements every month… so each month, clients will see a focus on a few different movements.  That’s not to say that every workout will contain only those movements, but instead they will be used in combination to create different workouts.

We have a number of instructors for PIT classes, at a number of different times.  Initially, I’m taking on two PIT classes — Wednesdays at 6:15am, and Sundays and 12:30pm.  Those who attend my normal Sunday lineup will notice the time conflict.  More on that later.

The PIT is NOT CrossFit

I think it’s important to note that this is not a response from Pure to counter CrossFit.  It’s a way for us to allow our athletes to work in a more intense setting with a Trainer, in smaller classes, with the ability to do some movements clients can’t do in the gym.  For example, I can program med ball slams into a PIT workout, but we can’t do those in the gym because of the noise it generates.

Sure, there are similarities to CrossFit in the movements.  But CrossFit is so inclusive across broad domains that it’s hard not to be considered similar.  Pure is not a licensed CrossFit affiliate, so we will not be limiting ourselves to CrossFit-only, or CrossFit purist, programming.  However, as a CrossFit certified trainer, I can train clients using CrossFit methods, so you can expect to see some of that when I have the chance.

How is PIT different from X-Factor?

They’re very similar.  The difference is that in X-Factor, we’re limited to the movements we can perform because of the venue and the equipment available.  At the PIT, we can provide a more rounded experience — there’s a proper pull-up bar, med balls that we can throw around, barbells, etc.  Also, look forward to cool stuff that we’re not going to release into the gym for all clients, like tires to flip and sandbags to run with (we already have slosh pipes down there).

The PIT also allows us to up the intensity based on what the group wants to do.  In X-Factor, we have vastly different skill and strength levels, which makes it difficult to program and still watch everyone.  This increased intensity does not mean that new athletes should not go; quite the opposite.  The PIT is a much more controlled environment that allows me to effectively be a personal trainer for a group of people.  It’ll be a much different, more intense experience.  Still scalable for all levels, but I can pay better attention to everyone.

So, what’s happening with the schedule?

Starting January 3, there are some changes to the 2010 schedule.  My cycle schedule remains pretty much the same, although both my Thursday morning and Sunday classes are turning into Core Cycle, meaning there’s a core class right after spin.  The PIT classes are the additions, and sadly, X-Factor is being cut in favor of the PIT.

Here’s my schedule:

Quarry Lake

• Pure Cycle: Tuesdays, 6:15 – 7:00pm
• Core Cycle: Thursdays, 6:00 – 7:15am

Town Lake

• PIT: Wednesdays, 6:15-7:15am
• Core Cycle: Sundays, 11:00am – 12:15pm
• PIT: Sundays, 12:30 – 1:30pm

While I’m sad to see X-Factor go, I’m excited to train people in the PIT setting.  I really think that attending the PIT classes, combined with proper nutrition, will help clients meet their goals.

See you in the PIT!

I can tell you what they will say.  They will say you need to hit the gym and get stronger.  There’s a concept.  Here’s the problem:

Bullshit.

You may hit the gym in the offseason, but the moment you need to start training for the season again, you stop the weight training… something about dropping muscle because those big arms and legs aren’t going to make you aero on the bike.

Those big muscles are the ones that propel you… and they don’t have to be huge.  (aside: if your legs and arms are growing out of control, check out your diet… I bet you’re eating stuff that promotes packing on muscle… like lots of milk… or maybe that protein shake (again, with more dairy) you get after every workout, I mean, really, do you not get enough protein through your regular diet?)

The notion of an offseason is garbage. Like you’re really going to stop running, biking, swimming, because you need to lift weights.  If anything you’ll stop because it’s too damn cold out to bear it.  But you’ll replace it with an indoor pool, a treadmill, a spin class, maybe even a rower.  You’re still putting on those miles, maybe a few less.   But you still neglect to hit the gym… and here’s the kicker.

You’re an athlete that’s not training like one.

Sure, the concept of getting stronger is useful and worthwhile.  So is the concept of focusing and improving your skill at a certain sport.  But you should be doing all of these things, all the time, anyway.  We’re athletes — we’re always trying to get better, we’re always trying to improve our skill.  It’s not like the season begins and you’re stuck at that 8-minute mile or 19mph bike split (or whatever gain you made during the offseason).  You can always improve!

This “offseason,” try something else… change your perspective…. be always on… train like an athlete. Train like you’re racing at any time.  Instead of piling on long miles during the season, cut those miles down into quality miles, executed at high intensity across broad time and modal domains.  Doing more of the same crap isn’t going to make you faster, it’s just going to solidify the fact that you can run 10 miles at that 8-minute pace, but damn, you can’t break through!

What about recovery, you say?  Take time off as you need to, always listen to your body.  But to be honest, you should be actively focused on recovery anyway.  Fix your diet!  Go find that TriggerPoint kit!  Hit the Yoga class you’ve been meaning to!  And please, one more time, fix your diet!

Then, you won’t need an offseason.

• 3 suicides
• glide across the room
• lunge outside
• 5 KTE
• 10 wall balls
• 20 squats
• 20 situps
• lunge inside
• glide across the room
• 3 suicides

skill work

• squats, rowing, rope climb

WOD

• 5 rounds for time:
  • 20 kb swings (m: 50#, w: 35#)
  • 20 pushups

I’ve been traveling a  bit lately for work, vacations, Level 1 certifications… and whenever I travel, I always visit a local CrossFit affiliate.  I usually just shoot an email off to someone who coaches there, and then I just show up.  Here’s the summation of my experience:

• Every time I go, the coaches and athletes are super nice.
• The movements are exactly the same, the standards vary a little, but it’s remarkably consistent.
• Warm up and cool down are always different, and that’s ok.  This stuff isn’t boilerplate.

And just to back it up, I’ve been to a bunch of affiliates (in no particular order):

• CrossFit Central (Austin, TX) — my home affiliate.
• CrossFit Santa Cruz
• CrossFit Invictus (San Diego, CA)
• CrossFit Whistler (Whistler, BC, Canada)
• CrossFit Las Vegas
• CrossFit Park City
• CrossFit San Francisco

It makes sense that the experience is always good and the workouts are always tough.  I read Seth Godin’s Tribes a while back, and CrossFit is actually mentioned in there as an example of a tribe.  We work out together, and that’s just the beginning.  We eat and drink (too much) together, we travel together; the community is so much more than working out and getting your ass kicked.

It truly is open source fitness.

Signing out from Salt Lake City (where I visited CF Park City three times this week — thanks to Chris and Eric for the awesome classes!)…

Two things happened today that led me to this conclusion:

I watched a video from Tim Ferriss on TED.  Now ignore most of the video… there’s a bunch of controversy around it, especially if you read the comments.  There was one thing he said that really stood out, about “deconstructing things that scare the living hell out of me.”

“fear is an indicator. sometimes it shows you what you shouldn’t do; more often than not it shows you exactly what you should do.”

Good call.  When I get into a WOD, and 30 seconds later I “realize” how screwed I am, I need to embrace that fear and my training needs to kick in.  I’m surrounded by awesome coaches and great athletes to compete with.  We push each other.  I need to be open to being pushed, and I need to trust my training.

The second thing that led me to believe that most of my trouble is in my head is a quiz I took on Facebook today.  “How CrossFit are you?” it asks.  It tells me that I’m “Awesome”… which may or may not be true (but is certainly fun to read).  The best part is two of the questions asking about your reaction to the WOD, and how you compete when you’re in there.

How do you feel when you walk into a CrossFit gym? A little scared to find out what the workout is, but I’m going to beat everyone else

Who would you compare yourself to in terms of overall performance? I keep setting new personal bests for myself, that’s all that matters

Next time, when I walk into the gym, I’m going to beat everyone else — AND it’s going to be a new personal best.

So, John, just keep telling me “it’s all up here” — and know that I believe you now.  I just have to follow through.