HFD Swim Week + CrossFit

Swim Week was pretty nuts. I learned to conquer a few fears.

Heights - Never jumped from anything higher than the 1st tower at the Kawamoto Olympic Pool (15'). At the end of swim week, I jumped from the first tower 5 times, the 2nd platform (22') twice, and the top platform (33') twice. Each jump was followed by one of 3 types of rescues.

Static Dive - I can't hold my breath for much anything. Nor have I attempted to dive very deep. My deepest was 14' to recover a brick while training for the HFD agility test. It was very difficult for me to stay at the bottom of the pool for 30 seconds. I freaked out while waiting for the guys to tell me to come back up. I need to work on relaxing down there.

Brick Running - Like rock running, but we're in a group and have to go down there everytime a buddy needs to be relieved.

Anyway, we swam anywhere from 2 to 3, maybe even 4 miles per day, including rescue tows... for a total of 6 days.

CrossFit
Pretty cool place. I was impressed with the workout. I completed 13 rounds of "Cindy" in 20 minutes. 1 round of Cindy consists of 5 pullups, 10 pushups and 15 squats. Total of 65 pullups, 130 pushups, and 195 squats. Qualified pullups are chin above bar to completely extended arms. Pushups are locked out arms to chest and thighs touching ground. Squats are legs locked, down to... a full squat you would see on National Geographic.  Jordan was a beast at 19.5 rounds. The gym record was 30. Not sure what the CrossFit record was.. but I know it was insane. Cause Jordan is a freak. Jon did about 17 or so.

If I hadn't lost my circuit strength from missing out on P90x for the past few months, I could've done a lot better (but so could the rest of the class).

Can't wait to get started on TRI again! Committed myself to competing in Lavaman Keauhou this year :)

See you soon ;)

Without a DREAM there is no DRIVE

9/16 Wednesday Morning

Insa90x 1.11 - P90x CST

Exercise	Set 1	Set 2
In/Out Shoulder Flys	10#16
Chair Dips	25
Plange Push-Ups	15
Pike Press	6
Side Tri Rise	12
Floor Flys	20
Scarecrows	10#15
Overhead Tricep Extensions	15#15
2-Twitch Speed Push-Ups (Wide)	All
Y-Press	25#12
Lying Down Tricep Extensions	15#8
Side-to-Side Push-Ups	10
Pour Flys	10#15
Side Leaning Tricep Extensions	15#7
One-Arm Push-Ups (80/20)	6
Weighted Circles	10#20	10#14
Throw the Bomb	15#12
Plyo Push-Ups (Clapping)	10
Slow-Mo Throw	15#10
Front-to-Back Tricep Extensions	10#18
One-Arm Balance Push-Ups	12
Fly-Row Press	15#15
Dumbbell Cross-Body Blows	15#80

9/16 Wednesday Noon

Pool Swim

400m medium (1:42, 1:54, 1:52, 1:51)

8x25y stretch

10x25y on 30 (20-22s with 8-10s rest)

4x25y breathing (3-2-1-0)

2x25y stretch

9/17 Thursday Noon

Pool Swim (times may include 5-10s rest)

6x100m medium (2:06, 2:15, 2:14, 2:20, 2:11, 2:17)

4x100m buoy (2:18, 2:14, 2:24, 2:20)

2x100m stretch

9/17 Thursday Afternoon

Yoga Class - Core

On our backs, holding legs up. Chair pose. Downward dog with kicks.

This morning I had a brief chat with a good friend. I listened to him talk about his passions and dreams. They involved large sums of money, and his plans with said money. I got excited for him. I pictured him enjoying the money and enjoying sharing it with family and friends.

Dreams are a subset of goals. It's my belief that there are 3 levels of goals:

• Level 1 Goals you HAVE to accomplish
• Level 2 Goals you know you CAN accomplish, but require tremendous time and/or effort
• Level 3 Goals are Dreams

My dreams are the polar opposite of his. I prefer to live in a world without money. Does that mean I don't strive for success? HELL F'n NO! My definition of success depends LESS on money. Sadly, money is a necessity in this era. I'll get mine to support family, and get a few material necessities (and some not so necessary). My point is that you need to work to get your money to do the things you want to do or to get things you want. My dream is to live in a world where you can do/get what you want NOW. I'm partially living that dream by enjoying outdoor activities. Sustainable living with a healthy family. Now that's a dream I can live for; I can drive towards.

Dreams are sometimes almost unattainable. Something like winning an Ironman triathlon. Qualifying for and competing in the Ironman World Championship is a goal I KNOW I CAN do, and WILL do.

Another dream is to become a Paramedic for the County of Hawaii. Scratch that. Level 1 goal.

Traveling the world is another Level 2 goal.

I've accomplished a buncha Level 1 goals (that were probably Level 3 goals when I was laying on a couch 2 years ago). I've dropped more than 50# of fat, and have put on some meat. I've done several endurance races. I've completed 2 rounds of P90x and am currently working on a mix of both P90x and Insanity to supplement my triathlon endurance training.

Oh yeah, coach Hope wanted me to put up before and after pics on my BeachBody profile. This is me all pumped up and shit after P90x CB (Round 3, Day 11). I have NEVER been athletic. Getting this far was once a dream. But you gotta keep setting new goals and crushing them.

Insani-P90x 1.9

Thursday 9/4 7am

Insani-P90x 1.9 Legs & Back. Yeah, this workout should not happen after a day of leg workouts. We should have worked Chest & Back again.

P90x Legs & Back	Set 1	Set 2
Balance Lunges	0#25	-
Calf Raise Squats	15#25	-
Reverse-Grip Chin-Ups	12	12
Super Skaters	25	-
Wall Squats	All	-
Wide-Front Pull-Ups	12+5	12+5
Step-Back Lunges	15#15	-
Alternating Side Lunges	10#20	-
Close-Grip Overhand Pull-Ups	10+5	12
Single-Leg Wall Squats	60secs
Dead Lift Squats	20	-
Switch-Grip Pull-Ups	12	12+6
3-Way Kicks	5	-
Sneaky Lunges	20	-
Chair Pose	60secs	-
Toe-Roll Iso Lunges	22	-
Groucho Walk	All	-
Calf Raises	15#+	-
80/20 Seiber Speed Squats	30	-
Total Pull-Ups +Chair	46+10	48+11
	94+21

P90x AbRipperX	Set 1	Set 2
In/Outs	25	-
Bicycle Kicks	25	-
Reverse Bicycle Kicks	20	-
Cruncy Frogs	20	-
Wide-Leg Sit-Ups	20	-
Fifer Scissors	20	-
Hip Rock & Raise	16	-
Pulse Ups	14	-
V-Up Roll-Up Combos	17	-
Oblique V-Ups	25	-
Leg Climbs	12	-
Mason Twist	40
Total	254	-

Body Part	Duration	Severity
Glutes	4	4
Hams	4	4
Calves	4	3
Abs	4	4
Back	4	4
Quads	4	4

Insani-P90x 1.8, Swim, Yoga, Run

Wednesday 9/3, 7:00

Insani-P90x 1.8 - Power Cardio

I need to start rating the amount of abuse each body part gets per workout so I can schedule Insanity, P90x and Endurance training together. Scoring is 5 extreme, 0 untouched

Body Part	Duration	Severity
Glutes	4	4
Hams	3	4
Calves	4	3
Abs	4	2
Tri's	2	3
Shoulders	2	2
Chest	1	2

Had enough time to recover from P90x Chest and Back on Monday to do well on the push-ups. The tri rises at the end were a bit tough after Wednesday's P90x Shoulders and Arms. The V-Ups didn't seem to be a problem though. Do the smaller muscles heal quicker?

Wednesday 9/3, 12:30

Got soaked while pulling my bike from the car in the rain! Pedaled to the pool for a quick 1km swim. I watched another swimmer during my interval rest. He's quick. I mimicked how he kept his feet near the surface. Seemed to be more efficient. It's also much easier to swim after Insanity days than P90x days.

Wednesday 9/3, 16:30

Yoga. I did a headstand!

Wednesday 9/3, 17:45

Run. 8 miles with Jeremy. Easy 38min run from Coconut Island to Richardson's and 40min back.

Nervous, Insani-P90x 1.7

Tuesday 9/1, 12pm

Was surprisedly worried/nervous about swimming today. Did I sleep enough? Did I eat enough? Do I have enough energy? Will I have enough energy for this afternoon's run?

Took it real easy until about 400-500m. My pace was about 2:05 - 2:10 per 100m.

Opened up a bit until I gassed at 750m. My form was absent. I was pulling with my neck to breath. My legs began to sink.

Rested for a min, remembering Adam's advice about a particular type of interval. After recharging, I decided to really open it up. I only had 150m to go anyway. Didn't time them, but it felt great to really pull and kick.

Finished up with an easy FS/BS/FS. IDK why, but I felt like it.

So I did 1100m, with a little rest. Been awhile since I've done so. Confidence is up a notch.

Jeremy asked my time for the Honu swim. I couldn't really remember so I looked it up after today's swim. 41:10 for a 2:04 pace. A little faster than my training pace back then. I was undertrained for the swim then, and I'm undertrained for it again now.

WTF am I thinking? I don't train enough for events. I just sign up and do them. I thought this would be the race in which I got serious for and do well instead of just finishing.

Maybe I'm subconsciously doing this just to keep things interesting.

I need to get more than 7 hours of sleep tonight so I can make my training day count tomorrow. Headed to Kona for the day.

Tuesday 9/1, 5:30pm

Had the same nervous thoughts about the afternoon run. Exhausted, fatigued, tired. Met Jeremy at Coconut Island just before 5:30pm. He had just done about 1km of swim intervals and then some. And now we're gonna do an 8 miler. 37 mins to Richardson's. 33 mins back. We cruised and talked most of the way there about training, fitness, nutrition, races, and future events. Halfway back, we decided to pick up the pace a little. We picked up the pace quite a bit for about 2 miles, then went easy again. We both agreed that it hardly seemed worth the 4 mins for all the extra effort we put in.

He's a stronger, faster swimmer. He should finish the swim at least 3 mins ahead of me.

On longer rides, he's got me again. He'll gain another minute or less on the bike.

I have to kick butt on the transitions and the run.

12 days till the inaugural Lavaman Keauhou and counting...

Wednesday 9/2, 7am

Insani-P90x 1.7 Shoulders and Arms - Decided to rename this hybrid workout. I'll increment for each "working" day, including 1 recovery day a week. Not including Sunday's brick yet, need to decide if I'm gonna include a short cardio or strength workout on those days (cause there's yardwork too).

Got 7 hours sleep. Almost got more. NO-Xplode almost brought me up to normal. Really had to push myself.

Exercise	Set 1	Set 2
Alternating Shoulder Press	20#15++	30#12=
In/Out Bicep Curls	20#16+	25#16=
2-Arm Tricep Kickbacks	15#15+	20#12=
Deep Swimmer's Press	20#12=	25#12=
Full Supination Concentration Curls	20#8=	25#8=
Chair Dips	25	35!
Upright Rows	25#12=	30#10=
Static Arm Curls	20#12=	20#12==
Flip-Grip Twist Kickbacks	15#8+	20#5-
Seated Shoulder Flys	15#16=	15#16+=
Crouching Cohen Curls	20#15+	25#12+=
Lying Down Tricep Extensions	15#15+	20#10=
In/Out Straight-Arm Shoulder Flys	10#16+=	15#16
Congdon Curls	20#10=	25#8
Side-Tri-Rise	17	30!

This time, I took it easier on the first round to see what I could do on the 2nd.

Insanity 1.6, Double-Brick, P90x 3.1, Yoga, Insanity 1.7

Insanity 1.6 was... skipped. Saturday is my rest/recovery day. I'm not sure if I should push everything back or just lose a day. Sunday was double-brick day and I didn't have enough in me to do Power Cardio also.

---

Met some cool endurance athletes at the Sunday HPP double-brick. Adam Busek (veteran Triathlete, kickboxing instructor, Human Anatomy Biologist Bicycle Salesperson who I regularly seek for nutrition and training advice) kindly hosted John (Adam's young nephew from SF), Brandon (young fresh Triathlete from Hilo, HS wrestler), Bill Hubbard (older, fresh Clydesdale Triathlete from Kapoho area), Joe Wedemman (Clydesdale veteran of many things. I look up to him in more ways than one), Jeremy Buttz (young fresh Triathlete from Hilo, fast fast fast), and another young guy but can't remember the name.

First 20k bicycle loop was done as a pack in just under 40 mins. Adam has an excellent judgement of pace and maintained that throughout. I slowly crawled my way from the back of the pack to the middle. When a large gap appeared behind Adam (leader), I rode up to 2nd and encouraged the other 2 to follow and close it. The last 3 miles are downhill with a strong headwind. Jeremy and Brandon sped up to take the lead. Adam kept his pace and eventually caught up. I focused on pulling up with my core to save my legs for an efficient stride on the run.

Transition was lightning quick for each of us (15-30 seconds).

I'm not sure when/where but I broke loose on the run and maintained the lead for the majority of the 2 miles. I loosened up near the turnaround only to find Adam a few steps behind. Aww shit, "pick it up... pick it up!" (Tony-ism #27). And the 2nd half is uphill. Yay...! All I can say is... thank you P90x/Insanity. Adam finished right behind me in about 15 minutes. Big Bill commended me on my posture and stride. I was more impressed that he was right behind, at his age and size.

We rested for 10-15 mins. Reloaded our fuel. Reapplied sunblock (don't forget it!). This time around, I loaded up on NO-Xplode.

2nd bicycle loop, Jeremy took OFF! Brandon and Joe held steadily behind until halfway though. Joe caught up to Jeremy, and Brandon faded to just within my sight. Big Bill laughed when I later told them my highway mantra "I'm gonna get you f'rs... I'm gonna get you f'rs..." It helped me focus on breathing and pulling up with my core again. I barely saved anything for the run. As I pulled into the driveway, Joe and Jeremy were already running out. As I parked my bike, Brandon was heading out. I finished in 39:46 including transition.

I took off like a maniac this time. I passed Brandon by the time I got to the road. There's no way they're beating me here. Jeremy/Joe were a few roads ahead (1/3 mile or so). I was landing harder on my heels and pushing long strides off my toes. I overemphasized my arm-swing to "pull" myself closer.

1/3 way through, some random guy on a mountain bike whispered "they're about a quarter-mile ahead" as he passed. I laughed back "Thanks! I got em... I got em"

I joked with Joe a bit at the turnaround "Pleasant day for a run, isn't it? How do you do?"

We all encouraged each other as we passed (it really does help... even a sun-burnt, sweat-ridden smile helps keep you going).

I slowly closed the gap to 1 road. But they were too fast. My watch read 14:39 as I entered the driveway. I didn't have enough energy to stop it.

Then when I tried to stop it, it wouldn't. No matter how much I cursed at it.

We all shared advice and laughs as time flew by while we recovered. What a fun training group.

We planned to meet at Richardson's to float and stretch. I couldn't find anyone when I got there so I jumped in and took an easy swim and left.

---

Back to P90x with Chest and Back.

Exercise	Set 1	Set 2
Std Push-Ups	30	25
Wide-Front Pull-Ups	15	9+3
Military Push-Ups	25	20
Reverse-Grip Chin-Ups	15	10+5
Wide-Fly Push-Ups	25	20
Close-Grip Overhand Pull-Ups	10	10
Decline Push-Ups	15	17
Heavy Pants	30#x20	30#x25
Diamond Push-Ups	20	17
Lawnmowers	30#x15	30#x20
Dive-bomber Push-Ups	8	9
Back Flys	30#x20	30#x25

I went heavy/hard on the first set. I forgot what I was(n't) capable of. Now I have a new list for next time. I'll start with the 2nd set #'s. But this won't happen for 2 weeks because of Lavaman Keauhou.

---

Yoga Class. We did a bunch of core work. I don't remember much of the class because I felt soo relaxed afterwards. I kinda zoned out on the way to Richardson's. Did a quick 300m. Joe, Shaun and Harry were hanging out and called me over.

---

Insanity 1.7 Pure Cardio and Cardio Abs. LOL at Shaun-T-ism "Damn! That SH*T was baNAAnas, YO!" I substituted the push-ups (from the suicide push-up drills) with extended plank run (healing from yesterday's P90x chest workout). I also subbed the much missed (seriously) push-up jacks with jumping jacks and running in place. It's not the same without either workout. But I didn't do too bad in scheduling (only missing out on 2 parts of the drills).

I FORGOT MY FINS! I hope my legs aren't too burnt out for a 1km swim. The stretching should help my chest and back though. LET'S DO IT!

Wait, I need to rest my legs for this afternoon's 8 mile run with speedy Jeremy. Oh boy. Balance. I'll use my core. Wait, I just did a 15 minute ab workout this morning. I'll just drown...

P90x Round 2 Day 93 Chest and Back Evaluation

Exercise	Before			After
	Weight	S1R	S2R	Weight	S1R	S2R
Standard Push-Ups	160#?	30	20	170#	25	25
Wide-Arm Pull-Ups	Bands	0	15	170#	12	12
Military Push-Ups	160#	15	15	170#	22	20
Reverse-Grip Chin-Ups	Bands	0	25	170#	12	12
Wide-Fly Push-Ups	160#	20	15	170#	20	20
Close-Grip Overhand Pull-Ups	Bands	0	20	170#	12	12
Decline Push-Ups	160#	15	10	170#	15	15
Heavy Pants	Bands	20	15	30#	15	20
Diamond Push-Ups	160#	10	9.5	170#	15	15
Lawnmowers	Bands	20	20	30#	20	20
Dive-Bomber Push-Ups	160#	8	5	170#	10	8.5
Back-Flys	Bands	20	20	30	20	22
Total Push-Ups	160#	98	74.5	170#	107	103.5
		172.5			210.5
Total Pull-Ups				170#	36	36
					72

S1R = Set 1 Reps
S2R = Set 2 Reps
Bands = Purple or Green Bands (don't recall)

P90x Round 1 - Day 1

I wasn't impressed with the difference in quantity for push-ups, but I bet my quality has drastically improved. My core is a lot stronger, and my body is a plank with EVERY repetition. I'm also more explosive on contraction of the muscle and slow/steady on expansion.

The weight and numbers speak for the back workouts.

I haven't been 100% on the 90 days, but have been off and on. My focus was on slowtwitch and cardio before I began the program. I have been neglecting long-distance and time cardio workouts. My nutritional guidelines have also become more of a distraction to me enjoying bad food.

I've got 4 weeks until Lavaman Keauhou Olympic Triathlon. I've began my no-carb diet on Friday and paid for it over the weekend with headaches. I think my body has adjusted and I feel lighter already this morning. The machine is burning again.

Eric got in Insanity and it looks fun. He's still sick, so we'll start it next Monday. He'll attempt some P90x tomorrow morning.

I've got Yoga class this afternoon with Mommy for some afer-hours Community College Course. I told her Yoga isn't a walk-in-the-park, but it's an excellent start at getting fit! Twice a week, should be a nice addition to my afternoon program. I'll have to reintroduce noon runs... maybe tomorrow. Okay definitely tomorrow. Bike on Wednesday, noon or afternoon.

Gotta commit!

Weight Gain

Been steady with the P90X in classic mode, with training buddy Eric. See and feel drastic improvements to overall fitness. 10 of the guys at work are competing in a 90-day weight-loss competition. I'm at 168 with a few pounds of fat to shed. My goal is to gain 15# of muscle in the same amount of time. I'll be using P90X with roughly 8 reps per set. I'm still gonna be maintaining cardio, so this will be reeeally fun. Looking forward to Insanity after this round of P90X. I'll see what it's about when it's available and possibly use it as doubles.

In other news: I've been seriously contemplating dropping everything and travelling the world for at least a year. We'll see what happens with the Fire Dept recruitment, but I think travelling will do me better.

Bring back the Pain!

Eric and I have just completed Week1 of our return to P90X, after taking 1 month of for my triathlon training. Only 1 week back on the program and I look fantastic! But I feel the PAIN! The whole body is feeling it now. Trying to incorporate as much cardio as I can during lunch or after work, but the muscles need rest.

Doing a carwash fundraiser for Relay for Life tomorrow 10am-2pm at Kamaaina Motors.

Next week is Joe Wedemann's Bicycle Ride Around the Island. I'll do the second half with him.

Following week is the Kona Marathon. Still haven't registered.

I need to post my truck on Craigslist

P90X - Day 2 - Week 1 - Plyometrics

This was freakin tough! 60 minutes of jumping & landing softly. You have to try this at least once. I attempted the entire program and almost passed out. I was light-headed and out of breath.

P90X - Day 1 - Week 1 - Chest, Back

P90X - Day 1/90
165 lbs.
Baggage developed around my belly area from after the Hilo-Volcano 50k Run.

Exercise, Round 1 Reps, Round 2 Reps
Reverse-Grip Chin-Ups: 0, 25
Diamond Push-Ups: 10, 9.5
Wide-Arm Pull-Ups: 0, 15
Decline Push-Ups: 15, 10
Military Push-Ups: 15, 15
Close-Grip Over-Hand Pull-Ups: 0, 20
Heavy Pants: 20, 15
Wide-Fly Push-Ups: 20, 15
Back-Flys: 20,20
Lawnmowers: 20, 20
Standard Push-Ups: 30, 20
Dive-Bomber Push-Ups: 8, 5

Pull-Ups, Chin-Ups, Lawnmowers, Heavy Pants and Flys done with purple and green stretch-bands. Need to find portable pull-up system.

The AbRipper exercises are extreme. I could only do about 50% or less of each. I hope to do the entire course within 2 weeks.