I’ve been training at Emergent Fitness for the last 7 months. We do a lot of pull-ups while we train but I’ve always had to use the bands to be able to do even one. Last week I knocked out my first official totally real, no band, strict pull-up. Sweet!
Thanks to coach Jeff, Brad, Chris and John for their incredible coaching. I know it takes a lot of effort to whip this pizza loving boy into shape.
Maybe this week I can get 2 real pull-ups!
Andy B
outsideallday.com
CrossFit has changed my life. If you life in Fort Collins or Loveland consider checking out Emergent Fitness.
More info at:
http://www.emerfit.com/
Andy B
outsideallday.com
I’m not the smartest dude. I’ve read over and over the need for proper recovery post training. I don’t know if it’s because I’m lazy or what but I just don’t make the right food choices after exercise. If I was smart, I’ve have a solid serving of protein 15 minutes post training, I rarely do. Last Sunday my wife and I ran the Horsetooth Half Marathon. It’s a beautiful race on paved road with lot’s of climbing up and down. My average mile time was an 8:18, not fast but not slow. Post race I didn’t recover well, I had planned on it but we had some car issues. I know for a fact that I felt “average” this past week due to the poor recovery on Sunday. I hate being sore and feeling like I can’t do my best because of a dumb decision I’ve made.
Another curve ball in this equation is CrossFit at Emergent Fitness. Since January, I’ve attended 2, 1 hour classes a week. These workouts are intense and fully draining. I usually leave feeling totally trashed. But based on my running schedule, I have a big run the next day. Not feeling well isn’t really an option.
2 commitments:
Hydrated well post training
Carry Fluid Recovery in my car so it’s always with me and available
Not sure what to expect but I know I need to take recovery more seriously…
Andy B
outsideallday.com
Below is the training plan I’m thinking of following for the build up to Leadville Trail Marathon. The distances below are designated as either the long Saturday or Sunday run for the week. Click here to see the weekly training plan breakdown. The Emergent Fitness and solid running volume plan has me super excited to go into the event healthy and injury free.
11 week build up to Leadville:
(10 minute mile pace)
Week of April 19 – Long run 15 miles
Week of April 26 – Long run 8 miles
Week of May 3 – Long run 16 miles
Week of May 10 – Long run 17 miles
Week of May 17 – Long run 18 miles
Week of May 24 – Medicine Bow Half Marathon
Week of May 31 – Long run 15 miles
Week of June 7 – Long run 17 miles
Week of June 14 – Long run 20 to 21 miles
Week of June 21 – Long run 8 miles
Week of June 28 – Taper/rest
*All bold is a rest week.
Race day, July 3 – Let’s do this thing mang!
Andy B
outsideallday.com
3 months ago, I thought I was on a clear track for a super fun season of racing road. Then in February it hit me that I was a little discontent with my plan.
Things became clear while reading TrailRunner Magazine and finding an ad for the Steamboat 50 Mile Ultra Marathon. My foot is feeling good and I’m not getting any younger. After speaking with my wife she gave me the thumbs up to explore the idea of completing the 50.
My buddy from work, Mike Porter completed the Old Pueblo 50 Mile Endurance in March of this year. We’ve talked about his experience for hours and I’m finally convinced that I have a shot.
The last step was recruiting my college buddy Brandon Groza who’s recently relocated to Boulder, CO to run the 50 with me, he’s in!
Brandon, Mike and I are going for it! All 3 of us are committed to the ramp up schedule below…
The build up:
Horsetooth Half Marathon – April 18
Medicine Bow Half Marathon – May 30
Leadville Trail Marathon – July 3
La Sportiva Eldora Trail 11km – August 8
The Steamboat 50 – September 18
Right now my weekly training schedule is:
2 days a week of CrossFit at Emergent Fitness
3 – 4 days a week of running with long weekend runs
Weekly training guide:
Monday – Emergent Fitness (CrossFit)
Tuesday – LSD (long slow distance)
Wednesday – Tempo run or hill train
Thursday – LSD
Friday - Emergent Fitness
Saturday - Long run
Sunday – Recovery or off
*Every 4th week is recovery.
It’s going to be a long ride but I think it will be worth it!
Andy B
outsideallday.com
Carter was very cute while filming our CrossFit challenge. He was taking it very seriously.
As of now I’m 45 days into CrossFit at Emergent Fitness. I’ve attended twice a week for 6 weeks. A more complete Emergent Fitness update to come in a few days…
Me and my ramp up classmates:
Doing the Turkish Get-up of death:
Enjoy the video,
Andy B
outsideallday.com
This was my first official week of CrossFit at Emergent Fitness. I had 2 structured workouts at the gym, Tuesday and Thursday evenings.
Tuesday night was an orientation to meet the other class members, understand the philosophy of CrossFit, and a gym walk thru. We focused on the correct way to do a push-up, sit-up, pull-up, air squat and the row machine. The evening ended with a fit test.
10 pull-ups (beginner pull-ups using the rings)
20 push-ups
30 sit-ups
40 air squats
250 meter row
My time was 4:31. We will test again at the end of January. I know I will beat that time.
Thursday night was 100% exercise. Started with a warm up and went right into the proper technique for the “dead lift” and “shoulder press”. By the time we finished the “practicum” portion of class I had done around a dozen sets (10 reps) of each the lifts learning the the correct form.
But……………….the evening ended with the “10-9-8-7-6-5-4-3-2-1″. This included 10 dead lifts and 10 shoulder presses, then 9 dead lifts and 9 shoulder presses, etc all the way down to 1 rep. I could have sworn that my death was 100% going to happen around reps sets 7 – 6. After those sets I could see the light at the end of tunnel.
I left the Emergent Fitness gym that evening excited about CrossFit. It was a confirmation on how badly I need this type of training in my life.
My legs are still sore from Thursday, no joke,
Andy B
outsideallday.com
