This was a rest day and I really needed it due to a very hard week of training.

Finally a day on the water. I went out with my buddy in his Hobie TI for a long day on the water. We covered about 12 miles under pedal power only the first half of the day. It was really hot and a good workout.

Just before we got to our turn around point the sea breeze started to kick in. The breeze felt great and was moving us nicely. It actually felt cool after the very hot morning. We did keep pedaling, but we didn’t have to push too hard.

I played around a bit and actually stood out on the haka as we beat into the wind on a long 12-mile tack back to our launch point.

Earned 24.52 derby points.

Had a nice but short trip in my buddy’s TI for my morning workout. We didn’t cover a lot of miles due to time constraints but the wind was blowing hard and we did a lot of pedalling.

Once again I hit my CrossFit Box for the afternoon workout.

The warmup was kind of funky once again. But it did include jumping rope and I need all the practice I can get.

The SWOD was about 15 minutes of the following:

• Hang Cleans 3 reps @ 85 pounds
• Good Mornings 5 reps @ 45 pounds
• Repeat

We were supposed to do at least 5 sets. I did a lot more than that but I lost count.

The METCON was deceptive. It didn’t look like much up on the board a 15 minute AMRAP (As Many Rounds As Possible):

• 20 x Pushups
• 50 x Squats
• Repeat

I got almost 4 rounds. I missed the last round by 10 squats. I was wiped out at the end.

Another great day at my CrossFit Rebels Box.

But first the morning workout was just a one hour walk. My knees have been a little off lately so I took it easy.

In the afternoon came the WODs. The warmup was kind of weird. Basically just foam rolling and mobility stuff. I need work on my mobility, but I hate those rollers and crap. I did it but not with much enthusiasm.

Then we got to the SWOD (Skills Workout Of the Day). It didn’t look like much on paper but it was very good.

15 minutes of repeated sets of 10 x Press @ 50-60% of 1RM ( 1 rep max)
rest 1 minute between sets

We paired up and went at it. My buddy and I didn’t take the full minute rest between sets. We just kept going back and forth. As soon as he finished I’d start. Then when I finished he’d start.

We got in 9 rounds for a total of 90 reps at 85 pounds. This is harder than it sounds when you have to use strict form on each rep.

Next was the METCON.

It was supposed to be 10 x 100 meter sprints. Due to my knees I decided I would not do the sprints. Instead the coaches had me do repeated 400 meter runs.

I got in 7 x 400 meters. My slowest time was 3:07. My fastest was 2:13.

Once again they kicked my butt.

Wednesday is usually a rest day so this was an easy day. I did a one hour walk with my normal day pack and war belt. My pace was casual. It still earns 4 derby points so it is all good.

My knees had taken a beating over the last two days of more intense workouts so it was nice to give them a rest. Actually my whole body needed it. I had typical muscle soreness that is good and indicates progress.

WOW! What a day.

In the morning I did my hour long run. I’m sorry to say that my “run” was more like a slow jog. I had a few issues with my knee so I kept it pretty slow. I was carrying a daypack and a war belt. My pace was about 15 minutes per mile.

In the afternoon I went to CrossFit Rebels for the daily WOD. When I looked up the WOD online I wasn’t impressed, but it turned out really good. BTW, yesterday’s WOD was great! I felt it over my entire body. But back to today.

We always have a warmup”

• Row 500 meters
• 10 x Squats
• 10 x Pushups
• 10 x Pullups
• 10 x Situps
• 10 x Good Mornings
• 10 x Dips

Then came the Skills WOD:

AMRAP 5 Minutes – As Many Rounds As Possible for 5 Minutes

• 10 x BS – Back Squats
• 10 x ME – Max Effort pushups
• Repeat

ME pushups are done with your feet and hands raised so that you can go down lower with greater range of motion.

I got in 5 rounds. But the last two rounds I was not able to do all 10 pushups but went to failure instead.

Next was a 5 minute AMRAP as part of the METCON.

• 10 x Hollow Rocks
• 10 x Arch Rocks
• 10 x Squat to Step Ups
• Repeat

I got 3 rounds plus 10 Hollow Rocks plus 1 arch Rock for a score of 101.

And finally we had a 7 Minute AMRAP as part of the METCON.

• 100 Meter Run for 1 Point
• 10 x T2B – Toes To Bar – Complicate to explain – for 10 points
• 10/10 Shoulder Taps – Complicate to explain – for 20 points
• Repeat

I got 3 rounds plus a 100 meter run for a total of 94 points.

Not bad for an old fart. Yesturday and today were really good workouts. I admit I wasn’t impressed looking at this workout online, but the feeling at the end of the day was great. CrossFit is highly recommended.

BTW, you can Google just about any CrossFit move. Just enter “CrossFit T2B” for example and you will see plenty of info.

Also, METCON means METobolic CONditioning.

The Ultimate Florida Challenge has been on my Bucket List since its inception in 2006. I got a shot at it in 2010 but an unfortunate intervention by a large sea creature caused enough damage to my boat and my body to force my exit and a dismal failure. But 2014 might be the year. UF2014 here I come!

I’ve modified my training just a bit. I started doing CrossFit in order to lose weight, gain muscle, and increase functional mobility. I also need to toughen my feet for the 40-mile portage and make sure I get plenty of time on the water with my Hobie AI. It’s going to be a very busy 3 months.

• 1 hour of CrossFit at my local Box four times a week
• 1 hour of CrossFit Yoga once a week
• about 1 hour towing the Hobie twice a week
• about 1 hour of running with a light load 2 times a week
• about 20 miles in the Hobie once a week
• two rest days per week which include walking for one hour

Today I got in my towing and my CrossFit WOD. The towing was at about 20 minutes per mile which is pretty good.

The WOD was really good and beat the crap out of me. It went like this:

Standard Warmup – Do 2 Rounds:

• 400 Meter Run
• 100 Foot Bear Crawl
• 10 x Squats
• 10 x Pullups
• 10 x Pushups
• 10 x Situps
• 10 x Back Extension
• 10 x Dips

METCON – BB Complex

Descending Reps 10-9-8-7-6-5-4-3-2-1 of the Following Moves

• DL – Dead Lift
• RDL – Romanian Dead Lift
• BOR – Bent Over Rows
• PC – Power Cleans
• FS – Front Squats
• PC – Push Press
• BS – Back Squats
• GM – Good Mornings

So 10 of each, rest 45 seconds, 9 of each, rest 45 seconds and so on.

All with the same weight. I picked only 65 pounds and it was plenty.

I’ll be starting the next phase of my training on Monday, October 8 which corresponds to the start of the EC2013 Derby. The plan is multifaceted and should take me to another level of fitness:

• One long day on the water each week weather permitting using the same boat I will use in the EC2013
• Two short days on the water each week using a class 1 kayak but no sail, probably do a paddling Pyramid of Pain each day.
• A ~2 hour run/walk about 5 days per week
• P90X 5 days per week
• Concentration of mobility and flexibility 2 days per week

My goal is to lose another 25 pounds and increase my fitness over the next three month cycle.

In the NCC2012 I ended up paddling for over 40 hours. No matter how hard I paddled I could only go about 2 knots or less most of the time. It proved to me that I have the endurance. I just need a more efficient rig. My long days on the water during this phase will be a testing ground for the new stuff I have in mind.

After completing 3 weeks of the Foundation Phase and 2 weeks of the Strength Phase of P90X2 I’ve decide to stop doing P90X2 and go back to do another 13 weeks of P90X. My previous posts have dealt with the issues I have with P90X2 but I also found new problems when going into the strength workouts. You really need a special pull-up bar and you have to have lots of swinging room to do the new pull-ups correctly. Also, I think I need to lose another 20 pounds or more to really give P90X2 a chance.

So my new workout plan is going to be an early morning 1 hour run followed by 1 hour walk most days. I’m going to try to get out for a paddle at least twice a week instead of the run/walk. I really want to get my WaterTribe Derby sessions into the 20-mile region.

I’ll do P90X in the afternoon and substitute Rodney Yee Yoga for P90X Yoga. I’ll substitute either a Bas Rutten, Randy Couture Quest, or Krav Maga MMA workout for the P90X Kenpo.

Should be fun and maybe I’ll hit my targets by the EC2013.

Yesterday started the second week on P90X2 with the X2 Core workout. This went better than my first introduction because I knew what to expect and could adapt to the poor cuing and ignore the bad acting. Now I’ve been doing a lot of complaining about Tony and the production of this new workout series, but the workouts themselves are darn good.

The new plan for the next 12 weeks is as follows:

• Seven days a week Rodney Yee’s AM Yoga first thing in the morning.
• Five times a week a one hour walk/run in the morning.
• Two times a week a 4-5 hour paddle in the morning.
• Monday, Tuesday, Thursday, and Saturday afternoon the P90X2 workout of the day followed by Insanity Pure Cardio.
• Wednesday and Friday Rodney Yee’s Power Yoga or X-Stretch or another yoga routine in the afternoon.
• Sunday is a rest day but I still do the morning walk

Today is Plyocide so it’s going to be tough.