Coach Nick and Co. at the San Diego Crew Classic's Masters C event
- Happy birthday to Greg A!
Notes from Coach Nick
"Last month I got invited to join a masters crew that has competed together for the past eight or nine years at the San Diego Crew Classic, where I'd last raced in 1995. The event is called Masters C – the average age is 43 and up – and this team has dominated. So, in prep, I spent lot of time training exclusively on the erg – something I hadn't done in a long time. Our start was skittish, and it took us 750m to relax and hit our rhythm. Once we settled down it felt great. We won by nearly 12 seconds!
And I gotta say: after the winter we've had, it was really, really nice to be in the sun!"
Notes from Mike O
Congratulations to Mike, the leader of CFSBK’s Endurance Team, who placed 14th in the Elite Male Division of the South Beach Triathlon on Sunday. He placed 34th overall with a time of 2:26:28. Below is a recap of his experience (with notes on each section of the race), along with some thoughts on how he wants to improve moving forward:
“South Beach Tri was retty solid balance of positive and negative feedback. First and foremost, my greatest success was going into this race with the correct lens and not getting sucked into destroying myself for minimal rewards. I am not considering myself an Olympic distance athlete this year. For that reason, my training has not been as power-based (which would help me hop off the bike and nail a solid 10K), but it has been strength- and endurance-based.My swim fitness and conditioning were very poor. My posture flew out the window very early in the swim and thus my energy expenditure went sky high. Shoulder fatigue set in very quickly as I fought the water instead of using it. A stronger chain of shoulders-to-core would have put me in better condition to swim. Pull-ups, cleans, and overhead movements will help this in the long run to be in better condition.
Bike and leg strength were a huge success. The strength from squatting and deadlifting all winter reared its glorious head during the bike ride, which led me to my strongest and fastest bike split. I have struggled to get below the 1:05:00 mark for 40K on the bike, but I got it this time.
Running strength was still not up to standard. CFSBK’s Endurance Team might think me crazy for saying this, but running more hills and longer hills would help me. I came off with two miles in 12 minutes, but faded once they made us run through sand.
Strength + power + endurance win races. Some of the athletes at South Beach had that blend, but I didn't have it all—yet. Overall, continuing on a squat and strength plan will benefit my first A-race in one month. My muscles need to be efficient in resisting the fatigue that builds up, thus more heavy conditioning work is going to be key. Enter Crossfit.”
How do you process and evaluate your performance after a race or competition?
Please Explain: Insomnia and Other Sleep Disturbances WNYC
Lauren Fisher at Junior Pan-American Weightlifting Championships CrossFit Invictus
The F-Word The CrossFit Journal