Crossfit visits Al Asad

 

racemates!

Today I am getting my Level I Certification in Cross Fit!! Pretty sweet deal...it is normally $1,000 bones, but we are getting hooked up by Coach Glassman, the founder for free...what a badass.

Level I Cross Fit Certification from 0900 - 1700.

RUNLOG:

A.M.: I had to get my run out of the way in the morning because the Cert process wears you out.

43:37, 6 miles.

M.D.: Tabata: 8 rounds of 16 squats in 20 secs with 10 secs rest.

P.M.: Teams of 6, split 3 and 3.

600m sprint: 1:27...ouch...if I had to run the rest to 800m I would have died.

team 1: 100 pushups split, only one person can push at a time.

team 2: 100 pullups split, only one person can pull at a time.

Then we switch...

600m sprint: 1:37...again ouch...

Stretching and rest.

till laters...

Go Get'em!

Best Beer and Food Pairings

racemates!

Select the food you're eating to learn his picks for which beers are the perfect match for your main dish.

Pizza, Mackerel

Drink this: Pilsner, lager

Why it works: Structure. A dry, crisp beer with balanced hops can overcome strong flavors, like seasonings on pizza, or the oiliness of fish. Plus, the hops can scrub your taste-buds between bites, enhancing the flavor of both beer and food.

Health bonus: When steaks were soaked in pilsner for 6 hours before panfrying, a suspected carcinogen in the meat was reduced by as much as 88 percent, according to a Journal of Agricultural and Food Chemistry study.

Turgeman's pick: Jever Pilsener

Also try: Stella Artois, Kronenbourg 1664

Burger, Chicken, Lamb

Drink this: Amber ale

Why it works: Intensity. "Strong flavors overwhelm light beers," says Turgeman. That's why you need a complex, heavier brew.

Health bonus: The hops in a beer like an amber ale may help lower cholesterol and prevent blood clotting, according to a 2007 study published in the International Journal of Food Sciences and Nutrition.

Turgeman's pick: Fischer Amber

Also try: Sierra Nevada Pale Ale, Samuel Smith's Nut Brown Ale

Beef, Sausage, Pork

Drink this: Farmhouse ale

Why it works: Region. European beers taste great with meat cooked in European styles. Carry the lesson to other cuisines, to complement undertones in each: Asian beer with sushi, a Mexican cerveza with tacos, and so on.

Health bonus: The barley used in ale's brewing process contains flavonoids—a group of compounds, also found in wine, that may interfere with the multiplication of cancer cells.

Turgeman's pick: Saison Dupont

Also try: La Choulette Blonde, Castelain Blond

Read more: http://www.menshealth.com/mhlists/Best_Beer_Food_Pairings/

11 Miler

racemates! Legs were a little tired from yesterday...I have not run 11 miles in quite some time and I am still in the process of learning that I have to rest sore muscles and aches to get faster and stronger.

RUNLOG: A.M.: Rest M.D.: X-Fit, WOD "ANNIE" Warmup: 10 squats with Kettle Bell 20 walking lunges 10 Handstand Pushups, assisted. WOD "ANNIE" 50-40-30-20-10 for time. 1st Double Unders 2nd Situps 15 mins of stretching.

Till later...

 Go Get'em.

[caption id="" align="aligncenter" width="540" caption="Cawood sword found in the River Ouse along the banks in Yorkshire. It is 1000 years old."][/caption]

Tempo

Racemates!

Feeling a little better, but now completely back in the game.

RUNLOG:

A.M.: Rest

M.D.: Rest

P.M.: BRICK TRAINING:

30 mins on the stationary bike, 10 miles.

Transition: 30 secs.

7 Miles: On the treadmill.

800m warm up at 4:00.
Level 3 Foothills.
6.5 miles at 7:03 pace, or 8.5 mph.
Pickups: 6 X 1 min at 5:20 pace, and 3 mins at 7:03 pace.
Last 800m, 200m at 7:03 min pace, 200m at 5:00 min pace, 200m at 7:03 min pace, 200m at 4:36 min pace.
800m cool down with 400m walk.

Good evening of training.

131 lbs post run weight. Goal weight before I leave the desert is 124lbs, I have 8 lbs to go.

Till tomorrow.

Go get'em!!