Yesterday I arrived in Phoenix Arizona for the 1st of 7 days of training/working out in the Scottsdale sun! After the cottage cheese dibbocle I was very happy to get to the Arizona sun shine and prepare for a great week of working out! The temp for the week was supposed to be in the mid 70’s and get up to the 90’s by the end of the week :-). We were staying at the Arizona Biltmore which is a huge resort looking place with everything from basketball courts to putting greens. After checking in and having a great steak dinner we went to bed and rested up for the training to come.
This morning we woke up, ate breakfast, and drove to the bike shop where I had rented a bike for the first 3 days of the trip. One of my friends here is an amazing Ironman competitor and coach Greg Close from www.TriBy3.com and I was excited for him to give me some pointers on biking, swimming, and running. Greg has broken down endurance training into a complete science and is amazing at communicating what he sees and how you can improve! If you’re an endurance athlete in NYC you should definitely look Greg up for some coaching sessions.
After getting the bike back to the hotel we screwed on the pedals and when for a short ride followed by about an hour in the pool where we dodged floating sun bathers while working on our strokes. There is a pool here that is 7.5 feet deep and about 25 yards long so it works nice for lap swimming as long as you can avoid colliding with the of the loungers.
The pool session went great and it was time for a CrossFit WOD! The gym here is pretty small and filled with way too many treadmills, but they do have 2 olympic sized barbells! We set up a barbell in the cramped space and performed the following workout:
21, 15, 9 of:
Deadlifts @225
Handstand pushups
Pull ups
It was a fairly easy looking workout, but after swimming you never know how your body is going to feel. After a few minutes into the workout I could tell that I hadn’t eaten enough food to sustain the high level of output that I would have liked, and for some reason the first thing to fail was my grip strength. The pull ups became very hard because I couldn’t hold onto the bar for more than 6 or 7 reps. On a positive note the deadlifts felt rocking and I was able to complete them virtually unbroken with only grip changes. Overall it was a great 14.5 minute workout that I would do again. If you get a chance to do this workout let me know how it goes.
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