CrossFit... the sport of fitness

Participating in team competition...
performing a set of  "Double Unders"

I had a rewarding experience participating in the 1st Annual Iowa City/Cedar Falls Corridor CrossFit Competition.  It was very interesting to watch over 200 participants competing to see who is the 'most fit'.... 

The first leg of the team competition was a 12 minute workout that included box jumps, shoulder presses, rowing, and jump roping... I was elected to do the jump roping, because I was the most capable of doing the 'double under' technique, which is a skill that takes a bit of practice to master. 

Unfortunately for our team... the second workout ended up being a power lifting competition... how much weight can you lift over your head once... this is NOT a part of CrossFit that I enjoy... doing one rep olympic-style max efforts is potentially dangerous, and not really worth the risk considering that I am a competitive cyclist.  Having said that, I still loaded up the bar and threw up as much weight as I could to give our team some points.  The trick to CrossFit is that you are supposed to be prepared for everything... these events could include things like stationary cycling, squats for time, wall balls, rope climbing, sand bag carries, etc...  that means that certain competitors do better in certain workouts... the key is balance... the challenge is very motivating... being fit at everything, not just one thing.

Post W.O.D. #1 pic with my CrossFit team...

I like this CrossFit stuff, and can see myself really getting into each fall/winter.  I also think that my short duration cycling power may see some benefits from the leg workouts.  CrossFit usually involves very high reps, so not much risk of 'bulking up'....  obviously I don't want a bunch of upper body weight slowing me down this year....

So, perhaps I should get focused on cycling... but still feels a bit early.... on the other hand I literally feel like I am cheating on the sport of cycling... like some sort of self-indulgent 'pleasure'... the reality is that I love my "wife" and I can't wait to get back into her warm, accepting, embrace...

Pulling the Trigger... Bang, Bang, Bang!

I have been sitting on the fence, with respect to a few decisions lately... I had the gun cocked and loaded, but hesitant to pull the trigger... alas, one of the best parts about the midwest winters... inspiration through boredom...

BANG: A.C.E. Personal Trainer Certification

I have begun the process of becoming a Certified Personal Trainer and Group Fitness Instructor through the American Council on Exercise.  I am hoping to make better use of the knowledge and experience that I already have, while expanding my knowledge regarding physical and mental fitness.  It is rewarding, for example to know the exact name of the muscle that is sore every time I do standing intervals on an indoor trainer ... Iliopsoas.

BANG: Competing in CrossFit

With much thought and deliberation, I ultimately decided to enter an upcoming CrossFit Competition.  It is an odd feeling to be a beginner at something... I am a Category 5 Crossfitter (no they don't actually categorize competitors).  I am experiencing all the usual anxieties that come with participating in something for the first time.  I have only been doing CrossFit workouts for about 5 weeks, so not the best timing, with respect to my confidence, but I can't resist participating, as it will be fun to experience this culture, and socialize with a new group of athletes.

I was happy to find out that the box jump will be part of my team's competition... I can jump up on boxes with the best of them... very similar energy system as the pedal stroke, believe it or not. 

BANG:  Trek Madone SSL/DuraAce/Bontrager D3

2012 Trek Madone 6.9 SSL Frame, DuraAce/Bontrager Components, Bontrager D3 Aeolus 5 Wheels

One of the great aspects of being a part of a sponsored bike racing team like American Equity, is that you enjoy certain amenities, including a great partnership with TREK.  I still had to look deep, however, to decide just how committed I was to this sport before I finalized the specs on my new road bike.  Ultimately, I decided that eating excessive portions of pizza and tacos was something I truly value, and therefore could enjoy more if I shave a couple of pounds off of my bike by going top-of-the-line, with respect to the frame and components.  I have adjusted my anticipated race weight from 159 to 161... which should still put the total weight of me and my bike well under 180....  Ok, in reality, I will try and have my cake and eat it too (literally?)  If I can somehow hit my usual race weight, AND have this upgraded/lighter bike as part of my 2012 racing tool set... I could potentially experience some enhanced outcomes. 

2012 American Equity Racing Web Site

The website has been launched and is now online...http://www.AmericanEquityRacing.com

Muscatine Indoor TT - Harper's Cycling

Mens' Cat 1,2,3 podium with Austin Turner, Chad Bishop, Travis Jass and Race Director Greg Harper. I enjoyed a great day of racing and socializing on Saturday as I competed in the Harper's Cycling  Rollerhead Killer 2 Mile Indoor TT that took place in my hometown of Muscatine, Iowa.  I was initially struck by the fact that Travis Jass had made the journey all the way from Fort Dodge Iowa.  He currently has the state record for the fastest time in this discipline (4:52).  I held this honor in 2009, and fellow teammate Lou Waugaman broke through the 5 minute barrier last year to set the mark, only to have Travis best him by a few seconds in a subsequent race. Travis and Simon Carl attended this event in 2011, and set solid times at about the 5:10 mark... which I wasn't able to beat last year.  I am happy to report that this year I bested Travis's time of 5:21 to win the 2012 event.  I posted a time of 5:04.6, which was a lot better than I was shooting for.  Maybe I could have squeezed out a few more watts to join the prestigious sub 5 minute club, but I am just happy to have posted a very rewarding effort. Sure I wouldn't mind getting a time under 5 minutes... but then where does it end?   I already have been receiving the same feedback regarding this result...  great job, now how about getting a time under 5 minutes?  This is flattering, but reminds me of my good buddy Lance Armstrong... After winning the tour 7 times, what did people ask after congratulating him... how about an 8th???  It never ends... racing doesn't have a finish line, rather it is a journey to enjoy.  I try to appreciate noteworthy accomplishments as they happen, rather than constantly looking forward... Along those lines... I am in a good place right now, and happy to have exceeded my expectations.  Congratulations to all those who braved this grueling 2 mile effort, each participant should feel proud to have spent the day testing their fitness while connecting with fellow bike enthusiasts. Race Results for Harper's Cycling & Fitness Rollerhead Killer 2 Muscatine, IA(Event Information) Time Trial on 01/14/2012 Men - Under 16 - Juniors - 10-15
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1		Ian Henriksen	Muscatine, IA	7:30.8	335064		Melon City Bike Club Inc.
	2		Joshua Holley	Marion, IA	8:06.4	358416
Men - Cat 1/2/3
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	425.42	Chad Bishop (1 - Cat2)	Muscatine, IA	5:04.6	223776		American Equity Racng Team
	2	449.63	Travis Jass (1 - Cat3)	Fort Dodge, IA	5:21.9	257430		Fort Dodge Trisport Club
	3	473.84	Austin Turner (2 - Cat2)	Iowa City, IA	5:52.8	290106		Bikes To You / World of Bikes
	4	498.05	Andrew Buntz (3 - Cat2)	Iowa City, IA	6:02.5	291573
	5	522.26	Christopher Reed (2 - Cat3)	Center Point, IA	6:11.6	132199
	6	546.47	John Adamson (3 - Cat3)	Cedar Falls, IA	6:23.4	87722		Twisted Spokes Racing Team
Men - Cat 4
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	498.30	Jon Sulzberger	Muscatine, IA	6:11.6	72351		Melon City Bike Club Inc.
	2	544.15	Eric Henriksen	Muscatine, IA	6:44.6	91805		Melon City Bike Club Inc.
	3	590.00	Robert Hayes	Muscatine, IA	7:49.5	51122		Melon City Bike Club Inc.
Men - Cat 5
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1		Christopher Lintecum	Marion, IA	6:13.4	354594		HBA Racing Team
	2		Stan Boyer	Dallascenter, IA	6:31.2	286542		Des Moines Cycle Club
Men - Masters - 40-99
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	488.98	Randy Catron (1 - Cat3)	Urbandale, IA	5:55.1	88590		DMOS Racing Team
	2	505.82	Gregory Harper (1 - Cat2)	Muscatine, IA	6:11.0	15134		Melon City Bike Club
	3	522.66	John Adamson (2 - Cat3)	Cedar Falls, IA	6;15.8	87722		Twisted Spokes Racing Team
	4	539.50	David Hammer (1 - Cat4)	Urbandale, IA	6:16.2	178295		Des Moines Cycle Club
	5	556.34	Richard Gilmore (2 - Cat4)	Washington, IA	6:21.0	65541		Twisted Spokes Racing Team
	6	573.18	Russ Clarke (1 - Cat5)	Cedar Falls, IA	7:51.3	366645
	7	590.02	Vernon Rotert (3 - Cat4)	Marion, IA	7:57.1	45873		Hawkeye Bicycle Assoc
Women - Cat 1/2/3/4
	Place	Points	Name	City, State	Time	USAC #	Bib	Team
	1	479.11	Connie Inks (1 - Cat3)	Waterloo, IA	5:57.5	194642
	2	534.56	Kathleen Porter (2 - Cat3)	Cedar Falls, IA	8:15.4	236465		Twisted Spokes Racing Team
	3	590.01	Rozalyn Boyer (1 - Cat4)	Dallas Center, IA	9:56.8	286543		Smart Honda Women's Team

Suffering on the rollers, as onlookers gaze at the computer data displaying my progress.

Rollin The Rapids - Results

First training race of 2012 went well.   I am pretty much where I need to be to get to where I am going.  5:14.1 is a solid effort that I was happy with.    This is the fastest time so far this year. After factoring in the Valley West Wipeout in Des Moines, the 2nd fastest time goes to Travis Jass at 5:22.2.  By the end of the winter season last year, Travis had broken the sub 5 minute barrier and had a three race average of just under 5:04... so I imagine that he builds fitness with each race.   The State Championship series is based on your best three race average, so I will enjoy an early lead in that competition.

Results from the Rollin' The Rapids bike race - HBA Racing
2 Mile Indoor TT - January 7, 2012 - Cedar Rapids, IA

Senior 123
1 5:14.1 Chad Bishop MUSCATINE IA American Equity Racng Team
2 5:49.6 Rob McKillip CEDAR RAPIDS IA New Pioneer Food Co-op
3 6:10.8 Lee Venteicher WAUKON IA Bikes To You / World of Bikes
4 6:30.6 Christopher Reed CENTER POINT IA HBA Racing Team

Senior 4
1 6:18.0 Jon Sulzberger MUSCATINE IA Melon City Bike Club Inc.
2 6:56.2 Damon Salter HIAWATHA IA HBA Racing Team

Women
1 6:13.6 Connie Inks WATERLOO IA
2 7:24.6 Karen Stierler CORALVILLE IA Mercy-Specialized

Master 40+
1 5:55.0 Rob McKillip CEDAR RAPIDS IA New Pioneer Food Co-op
2 6:19.8 Gregory Harper MUSCATINE IA Melon City Bike Club Inc.
3 6:28.4 Richard Gilmore WASHINGTON IA Twisted Spokes Racing Team
4 7:49.3 Russ Clark Cedar Falls IA Twisted Spoke
5 7:50.4 Vernon Rotert MARION IA Hawkeye Bicycle Assoc

Senior 5
1 6:48.0 Christopher Lintecum MARION IA HBA Racing Team

Junior15-
1 8:00.1 Joshua Holley MARION IA Hawkeye Bicycle Assoc

Fat Tire Bike
1 7:25.06 Rob McKillip CEDAR RAPIDS IA
2 10:19.7 Gregory Harper MUSCATINE IA

Flying Mile
1 1:29.8 Lee Venteicher WAUKON IA
2 1:32.3 Rob McKillip CEDAR RAPIDS IA