Monthly Archives: April 2009

Shoulder Press (4/29/09)

10 x bar weight (45#)
10 x 45#
6 x 75#
1 x 95#
1 x 105#
1 x 115#
1 x 120#
1 x 125# (fail)

This workout was followed by “Matt B.”

Leave a comment

Filed under CrossFit Asheville WODS

“Matt B” aka “Super Man”

This was the WOD. Randy named it for me. Thanks Randy! That is, if a gift like this deserves “thanks.”

AMRAP, 10 minutes: 200 meter run; 20 Knees to Elbows.

My results:
3 full rounds
1 more run, and
12 K2E

This workout actually followed a strength session: max wt. single rep Shoulder Presses.

Leave a comment

Filed under CrossFit Asheville WODS

Mineral City 5k, April 25th 2009

I ran the Mineral City 5k yesterday afternoon (website). I did reasonably well! My time was 25:17, and more importantly, I came in FIRST in my age group (40-44). Yes, that’s right. I won! Of course, it’s a small race, and my time was like, 7 minutes slower than the fastest time that day. And my buddy Jody Kuhne came in second in the 35 to 39 age group, but handily beat me (as usual) by about 45 seconds… suggesting that next year, I’ll at best come in second in my age group at this race.

But none of that changes yesterday. I beat every other runner of those aged 40 to 44 in my race. For a trophy? I got a mug.


Leave a comment

Filed under Workouts

Box Jump


That’s about 37.5″ as I recall.

Leave a comment

Filed under Workouts


I did “Angie” on Tuesday morning this week.

“Angie” is the first and most basic of the original “benchmark” workouts (aka “The Girls”) used in CrossFit (see CrossFit Journal Sep. 2003).

“Angie” is composed entirely of callisthenic exercises. It consists of one round of

100 pull ups, followed by
100 sit ups, followed by
100 push ups, followed by
100 squats

In that order. Do the entire number of reps in each exercise before moving on to the next. Break into sets as necessary to complete. Record total time.

I did this workout using a medium weight rubber band on the pull-ups, and did the other exercises unassisted of course. My total time was 33 min 34 seconds.

My time was relatively slow by “CrossFit” standards.

Besides offering opportunities for training and conditioning, the benchmark workouts are utilized by individual athletes to track progress over time, and as a means for comparing “intensity” between athletes. Intensity is defined as “power output” using the formula power = (work X distance) / time.

The fastest time at our affiliate was coach Corey, who completed “Angie” in just over 14 minutes. (!) Although Corey and I are different in height and weight, and he didn’t use a rubber-band assist on his pull ups, we can still compare our Angie times and get a quick idea of the difference in power output (intensity) between our respective workouts. That’s because the element of time has the greatest effect on the value of “power output,” whereas height and weight affect the work and distance numbers a bit, but not too much. Discounting height and weight difference, his intensity (power output) was close to DOUBLE mine. I also note that he is in his late 20’s, and I am 40, but the formula doesn’t take age into account.

Leave a comment

Filed under Workouts

Wish List Item: Concept II Ergometer

I spent my freshman year of college (1987–1988) rowing on the frosh lightweight crew squad at Columbia University. I rowed port side, for most of the season in seat seven, and sometimes in seat five, while Ted Schweitzer led the boat as starboard (or “bowside”) eighth seat oarsman (“the stroke”) — this is opposite from the usual ordering of port and starboard oarsmen in an eight seat shell. At the rear of the boat sat our indomitable coxswain, Kevin Burke, who shouted orders at our faces. I only mention these probably unimportant details because I will never forget these guys or my other team-mates from that boat.

Believe it or not you can still buy a photo of us at the disastrous Eastern Sprints race in 1988 (from the bow: Mark McMorran, Eric Carbone, John Kang, Mike Leiter, Me, Ken Kirschner, Jeff Michaelson, Ted Schweitzer, Kevin Burke, cox).

Our young boat won crew of the year that year, because of our winning record and hard work. As I recall, in regular season my squad defeated Yale, Army, MIT, Penn and others — I still have some of these shirts — although we had a disappointing finish at the Eastern Sprints.

Yes, I left the team after one year. I remember too clearly why I didn’t keep rowing. I didn’t like the early start times, and I liked partying way too much, so I quit, squandering the amazing opportunity I had been given to pursue great fitness and athletic glory in the company of good friends. Most of the time I don’t think about this decision and the consequences it has had for my life, but lately it has been bothering me a bit.

When I discovered CrossFit, part of me felt like I had come home again to my old crew days. Being a part of a CrossFit Affiliate gives me several things that are similar to belonging to a rowing squad. There is the radical commitment to fitness and pain in working out; the comradeship of the small circle of athletes working together; and the supportive, loving cruelty of the coaches. And best of all, for some reason, CrossFit has come to recognize what all rowers know: the only good “cardio” machine in the world is a Concept II Rowing Ergometer. I’m 40 years old now, so it’s been a long and prodigal journey home, but I feel like I am back in the family.

A rowing ergometer is the most incredible device for the self-infliction of pain, and with the addition of a “cox” yelling at the rower, it could be utilized by the CIA and Army as a torture machine. One of the exciting things about CrossFit, in my view, is that it offers the possibility that the hundreds of hours I have spent training on one might someday come in handy. Even if it’s been 20+ years since I regularly used one, it IS a little like riding a bike. The motion and the effort required to use one is burned into my neuromusculature.

Unfortunately, my local CrossFit affiliate, CrossFit Asheville, doesn’t have any Concept II machines, and won’t have the money to purchase one or more any time soon. This has got me thinking about plunking down the $900 for one so I can train on it myself. Is that sick?

Wish list item: one concept II rowing ergometer. Santa?

1 Comment

Filed under Workouts