IMPORTANT FGB UPDATE!!!

CHANGE TO FGB IV SCHEDULE FOR CFHR!!!

ALL DAY FRIDAY = FGB HEATS. WE WILL BE OPEN FROM 5am-1pm, then 4:30pm-7:15pm. Come in during any of those times or your normal class time to compete!

SATURDAY = 7:30AM-9:15AM HEATS

Donations will be accepted at the door, or donate ONLINE (just select the name of one of our Athletes through whom you’d like to donate)
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THURSDAY LUNCHTIME CLASS (11am) WILL END AT 11:30!!!
SORRY FOR THE INCONVENIENCE!!!

Weekly Warmup

DJM
Right Side of Board (free Handstand)

Thursday’s WOD:
FGB Part Task Trainer
5 rounds for time
5 wallball (20#/14# both 10′ target)
5 SDHP (75/55)
5 Box Jump (20″)
5 Push Press (75/55)
5 Calories row
After the second round, rest for appx 1 minute, then OPTIONAL second part!!!! Read my FGB input below before deciding to do part #2:
As Many Reps as Possible in 1 minute for each station
1 min AMRAP Wallball
1 min AMRAP SDHP
1 min AMRAP Box Jump
1 min AMRAP Push Press
1 min AMRAP Row for calories.
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The FGB WOD is 3 rounds. Each round consists of the 5 exercises from today’s WOD, each executed for 1 minute without transition time between exercises. your score is the total number of reps completed in the entire WOD (1 calorie = 1 rep in the row). There is 1 minute rest between rounds. There are different approaches to this WOD: there is balls-to-the-wall all out from the get go and sustain as long as you can; there is the goal of setting a desired total score, then breaking out your rounds (either evenly or descending as you get tired). My best score has come when I worked all out for a set number, but I ensured I had at least 5 seconds to get to the next station to start moving the second the next minute started. For example, I set a goal of 30 wallball shots, knowing I can probably muster 35+ if my turnover is quick and I don’t stagnate at the bottom of the front squat. That way, I finish my 30, walk to the SDHP station and have my hands on the bar and my back set when the timer yells SWITCH!! I now hammer out 25 SDHP and have 5 seconds to get to the Box Jump…etc. It’s only 15 minutes of work…how hard could it be?
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HOW I RUINED A PERFECTLY GOOD DAY (don’t worry, i start ranting at the end)

I ruined an absolutely beautiful fall day in Northern VA. It has been nearly 5 years since my last bout with long-duration (> 1.5 hours or so) endurance sports, and last Sunday, I broke that stretch…no, I completely ruptured that stretch with one hell of an event. Brent (apprentice trainer in our 6am class) and Greg (endurance athlete extraordinaire and closet CrossFitter) invited me to participate in an Adventure Race at Fountainhead Park just south of D.C.
A fitness challenge? Hell yes…I’m in. Running/Trekking, Biking and Canoeing? I can handle that.
So, as I took in the pre-dawn Virginia air on my 2 hour drive to Fountainhead , I welcomed the challenge ahead. CrossFit has taught me to be more comfortable with the unknown aspects of physical challenges, so I was filled with a sense of anticipation, not fear of the challenge.

I arrived, met up with Brent and Greg, got my bike setup (well, it was Greg’s wife’s bike…I don’t own a Mt Bike—that is hint number one to the reader as to how the day went). Gear thingies…brake thingies, helmet goes on my head…sweet, I’m good to go!

Here’s the gist of the Adventure Race: it is a culture (much like CrossFit) of dedicated and fanatical followers. Teams are given a map, compass, and an electronic “key” that is used at checkpoints to prove you were there and what time you arrived. How you get to each checkpoint is where the “Adventure” comes in. I will first provide you with a summary of our race route and mileage, then I’ll add the fill-ins of how it went.

Race start: 8am
1. About 20 minutes of running/scrambling through the forest (rarely on a path) over plenty of topography to our first Checkpoint
2. 20 minutes of running/scrambling back to the starting point where we picked up a canoe (literally). We carried the canoe down to the lake (about .3 miles)
3. Canoe about 1.5-2 miles to a checkpoint. Carry the canoe up to a staging area.
4. Run about 2 miles to our prepositioned bikes (here comes the fun)
5. Appx 10 miles of Mountain biking trails on Fountainhead (for those not familiar…it not exactly a “smooth” trail)
6. Off the bikes, run 1 mile or so back to the Canoe.
7. Canoe appx 2.5-3 miles down the lake. Park the canoe, get out, trek appx 800m to find 4 hidden checkpoints. Trek back to the boat
8. Canoe about 1 mile back up the lake to a checkpoint.
9. Run the canoe about .25mi up a hill, run back down to the lake.
10. Get into a 1-man raft and paddle across the lake with only your hands
11. Run about 1-1.5 miles back to the bikes
12. 5+ more miles of technical mountain biking to the finish
Finish Time for our team: 3:45pm (just under the 4pm cutoff time)

We finished 6th out of 14 teams.

OK, now the details.
Exiting the first run and canoe (i.e. before we got on the bikes), we were probably in the top 3 teams. The last time I was on a mountain bike was after graduating college in 1998; I took a trip with some friends to Moab Utah (the Mecca of Mt Biking) to do the “Slick Rock” trail. When I got on the Mt. Bike on Sunday, I was initially comfortable…until we hit the trail. Immediately, I channeled my inner Austin Powers as I began to think, “it’s not my bag baby, really, it’s not my bag…yeah. “ The trail began with a steep downhill single-track with plenty of roots and rocks. This was greatly complicated by the fact that my rear brake was disconnected—fall #1.

Rear brake reconnected, back on the bike, I slowly (and I mean slowly) began to tackle the ride. I am not a religious man, but Mt Biking very quickly became a faith-based sport for me. I had no perception of and no perspective on distance (how far we were covering and how fast). All I knew is that the pace went something like this: Greg and Brent would ride ahead, deftly maneuvering through the obstacles and around the tight turns while several teams passed me as I rode my brakes downhill and walked the bike up the rock/root covered uphills. At the top of a hill, Greg and Brent would be waiting (i.e. resting). As I arrived, I’d say, “sorry….dudes….” (with the pauses as I caught my breath). They nod, say, “it’s all good,” then proceed to take off again. I would then cuss and start riding (occasionally sucking up my ego and stopping to eat or catch my breath). By the end of the last bike ride (about mile 13 out of 15), my confidence was building on the bike, but that was overshadowed by my anger. I was pretty upset with myself.

Random Thoughts:
We finished under the time limit and met every checkpoint in the allotted time. That’s pretty cool. Much of that was in spite of my presence, but we did it nonetheless. It was truly a challenge to my type-A personality. I did not expect to win…I expected to finish, and I did. However, I have a much greater appreciation for the sport of Mountain Biking. The constant hammering & jolting, and the required balance and focus drained me and pissed me off to no end. About 50 minutes into the last bike ride I was truly frustrated and could not wait for the end. In hindsight, I still hated the bike ride, but I am happy I stuck with it till the end.

Food (you knew this was coming):
My forays into the Oxidative metabolic pathway (i.e. aerobic work) have been, at most, in the 1 hour timeframe for the past 5 yrs or so. I have not practiced fueling during a long stint of aerobic excursion. I generally run relatively low on carbs (80-100g max in a day with periodic cycles in the 30-50g range…but i really don’t count anymore) during my day, with most carbs coming immediately AFTER my workout.

During the race, I probably took in close to 400-500g of carbs in the form of dried apricots, bananas, a shot of Gu and a shot of Honey (thanks Greg and Brent for the last 3). I forgot my sweet potatoes at home. I also had beef jerky and macadamia nuts. At the end of the race, I ate two apples and some steak. As much as I was burning my glycogen stores, and I needed that glucose, my body was not used to that much glycolysis in such a short period. I hadn’t felt like that since my marathon days of eating 3 bagels in a sitting. Blood sugar (glucose) is required for long bouts of exercise…it’s a fact. However, there are some negative side effects of high levels of glycolisis (metabolism of glucose, i.e. carbs). I do not aspire to be an endurance athlete. In fact, I advise that anyone interested in longevity and maximizing well-being and functionality into their late years NOT aspire to be an endurance athlete. That being said, my contention with fueling DURING endurance sports is usually the food Quality, not necessarily the quantity (although in training and day-to-day life, I feel the average age-grouper endurance athlete still takes in excessive carbohydrates). So what does all of this mean?
1. Long endurance sports require persistent levels of glucose during the activity
2. The metabolism of the carbs eaten, as well as the high rate of Oxidative Metabolism (production of ATP) used to sustain aerobic excursion have negative effects on long-term health
3. Those who persistently live in this realm of Oxidation and Glycolisis are essentially rusting themselves from the inside out. Higher HbA1C levels over time, increased Advanced Glycation End Products, elevated insulin levels (due to the food and corisol)…all of these are aging factors and contributors to inflammation—bad juju if you want to live disease-free for long time.
4. You can effectively fuel for endurance sports WITHOUT grains.
LIVE STRONG, LIVE LONG, EXERCISE SHORT!

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