Geoffrey

one set of my heavy 3x3 day...don't mind the yelling

2011-12-06T13:40:00.001-08:00

170kg-10kg PR!

3x3 150kg for MH

2011-10-30T14:00:00.001-07:00

2011-10-26T19:37:00.001-07:00

New Year, New Training, Big Things

2011-10-16T19:03:00.000-07:00

Hey everyone sorry it has been awhile since I have posted anything. I just wanted to give you a short update. I've decided to put a big emphasis this year on USAC bmx nationals and making it back to world champs this year. I didn't have the year I wanted last year but the past is the past and all you can do is learn and go forward from there. I started my year over about 4 weeks ago after a few weeks of active rest. Things are already looking good with a new PR of 140kg (308lbs) for 3x10 squat. Big things to come this year! A few of the people I work with and I are going out for a data collection session tomorrow. I hope all of you are well! And again...it's a new year!!!!

News Time!

2011-09-15T16:23:00.001-07:00

First off...Steph and I are engaged! Look out world!

Next up....racing news.....

It seems like forever since I was stressing out in my hotel room in Copenhagen waiting for my bike to arrive but it has barely been two months since. So what has been going on since? Well after I recovered from Worlds, I set out make a splash at the last NBL Grands ever seeing as it is now USA BMX. I was feeling good going into the weekend because I had gotten plenty of practice time on the track during marathon weekend just 5 days prior, but unfortunately a string of bad luck and being out matched meant that I wouldn't make it out of the motos and was forced to watch the rest of the races from the side lines.

Next... I was hoping to be heading off to collegiate track nationals at the moment but through some unfortunate happenings last weekend I wasn't able to qualify and so now I am staying in this weekend to help run the weightlifting meet that the lab is putting on.

Next Step....I'm just coming off two weeks of active rest and I'm about to dive back into my new training year with new motivation.

Also if you didn't know already, I have started my master's degree in sports science here at ETSU to continue my thirst for knowledge and I couldn't be more excited to be working with the incredible crew we have here.

After a year and a half Steph and I finally got to get out for a ride together. Check out the sweet facebook jersey...Want one? Then you better start applying for a job at FB because according to her brother that is the only way to acquire facebook swag.

Look what I picked up before I left for worlds! Look out!

Drive up to Louisville for Grands two weeks ago...

More to come after training starts as well as some shots from the weightlifting meet this weekend. I hope all is well with everyone!!

2011-09-05T16:01:00.001-07:00

2011-08-07T11:28:00.003-07:00

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2011-08-07T11:28:00.001-07:00

That's right...my dishes mingle with my bike parts.....

2011-08-07T11:27:00.005-07:00

2011-08-07T11:27:00.003-07:00

2011-08-07T11:27:00.001-07:00

Update Continued....

2011-07-30T08:31:00.000-07:00

..... The wait in staging was so long that I was only able to get in 2 laps. These two laps were also the only two laps I was able to ride on my own gear and my own bike. It could have been worse, but it also could have been alot better. I felt totally foreign on my bike. The track was also way different than I was used to riding. It was super fast and had big steep lips. Two laps on my bike definitely didn't give me the time I needed to get used to everything,but never the less I kept positive and hopeful not really knowing what was going to happen once racing started.
First Moto's never go well.. You're all gittery, not fully warmed up, etc. I snapped a great gate but then my 2nd crank follow through foot got stuck at top dead center in my pedal stroke for what seemed like forever. My lanes for the Motos were 2,7,4 which I was stoked about. Throughout the three Motos i raced well but didn't ride well.
Every race is a learning experience and from this race I learned areas that I was strong in and of course the areas I was weakest in. Now I have a gauge of where I need to head from here when I get back to the states. More to follow...

Update Time

2011-07-30T02:33:00.000-07:00

Alright sorry for the delay in the race update, things have been crazy here in Copenhagen.
So I'll take you through what happened through out the whole day on Thursday.
So my alarm went off at 5 a.m. Because I had forgotten that we didn't even practice until 8:00 so I had planned on sleeping in until 6 until a few minutes later I realized I was totally wired with race day excitement. So I proceeded to get up and go about my usual morning ritual of showing, taking supplements at the appropriate times, performing last minute maintenance checks on my bike, etc. At 6:30 I headed downstairs with hopes of consuming a massive race day
Breakfast in order to keep me well fueled throughout what I expected to be a long day. Well that idea was shot as soon as I took my first few bites of food along with my usual morning coffee. I soon realized I could barely stomach even a few bites of food. I guess I was more nervous than I was letting myself to think. So I just figured I would go with it and drink more of my 2-1-1 recovery drink to get my energy in. Then I finished packing up and headed to the track trying to calm myself and stat positive.
We had practice scheduled for 8-8:55 so I was hoping for atleast 3 laps. Well staging for practice was absolutely insane! It was like herding 300 cows through a gate which could only fit 4 wide at best. Talk about bottle
Necking!

2011-07-28T15:59:00.001-07:00

2011-07-28T15:58:00.001-07:00

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2011-07-28T15:51:00.000-07:00

2011-07-25T15:40:00.002-07:00

2011-07-25T15:40:00.001-07:00

2011-07-25T15:39:00.003-07:00

2011-07-25T15:39:00.001-07:00

Part 3

2011-07-25T15:36:00.000-07:00

Finally we are to what happened today... Since my bags hadn't arrived yet i decided to walk down to the track with Dean to watch practice. I've already posted a few pictures but I'll post a few more in a bit.

It was painful watching practice and not being able to practice but I just spent the time making notes and getting the track mentally dialed in my head. Then it started sprinkling and then full blown raining.
After we got back to the hotel, I proceeded to do everything I could to figure out where my
Clothes bag and my bike bag were. Long story short, at 11 I received my clothes bag but still no sign of my bike. Luckily, Justin posey was rad enough to let me borrow his bike, shoes, and race pants to i can atleast roll around at practice tomorrow! So stoked about that! Oh and by the way I still haven't recieved my number plate haha. But I do want to thank everyone for the support, love, and help dealing with everything. More to come! Practice at 9 am tomorrow!(Tuesday)

Part 2

2011-07-25T15:19:00.000-07:00

Well, I didnt roam around the Amsterdam air port because I wanted to explore, but because I had to go from counter to counter trying to get my boarding pass situated. Once I did I had to go through customs and security where i got stopped because I forgot I had two bottles of water in my back pack. Then I proceeded to walk what seemed
Like a few miles to my next gate where I got freaked out because thought I was going to miss it as well but I misread the European time and was in fact 2 hours early. After a sigh of relief that I had made it...30 scotish boy scouts flooded into the waiting area and provided much needed comic relief.

After a short flight into Copenhagen I finally arrived and then had to take care of matters pertaining to my luggage which I knew would not be there only to find out they hadn't left atlanta yet. Then after realizing the airport didn't have free wifi for me to email the guys from 3F sports and tell them i was there, I proceeded to the Starbucks in hopes that they were making regular runs and they would see me. Thankfully after 10 minutes or so Ken showed up and saved my backside

By the way... A dinner buffet that night cost me $48!

World Champs day #2

2011-07-25T14:49:00.000-07:00

So day # 2 here in Copenhagen is coming to a close and it has been absolutely crazy here. Let me start from the beginning ...

So as I was waiting for my first flight after a sad send off from steph I soon realized that things weren't going to go as planned. First off I only had a 40 minute lay over so when I saw that my plane was delayed I immediately got worried.
So the delta agent made me a
Back up flight and moved me to the front of the plane. Next we got into Atlanta in record
Time and I was for sure I was going make it
But definitely by the skin of my teeth. That was until it took us 1@ minutes to get off the plane and for the bus to load up and take us to the terminal. Determined to make my
Flight I ran as fast as I could past 17 gates to the tram to take me from concourse E to concourse A. I missed the gate push off by a few minutes... So I then had to make
My way back down to concourse E. There I waited 4 hours to catch the next flight not to Copenhagen, but to Amsterdam. Then it was off on a 7:35 flight where I watched two
Movies, slept, and ate bad food. The next step was to roam around the Amsterdam air port.

2011-07-25T13:53:00.001-07:00

2011-07-25T04:08:00.000-07:00

2011-07-24T11:51:00.003-07:00

2011-07-24T11:51:00.001-07:00

A article about Worlds from back home. So cool!

2011-07-18T05:34:00.001-07:00

Biking the back 40 pays off for farm boy
Rider headed for BMX world championship
8:05 PM, Jul. 7, 2011 |

Written by Jill Cecil Wiersma

Since he was about 5, Geoff Fryer has been tearing around on his bicycle on the 270-acre farm behind the General Motors manufacturing plant.
Now, he’s headed to Copenhagen to compete with some of the best BMX riders in the 2011 UCI BMX World Championship on July 28.
Fryer said he’s eager to size up the competition. He has been mountain biking competitively for five years but only competing in BMX for two. The next Olympics is in 2012, so he’s giving himself time to prepare in hopes of making the U.S. team by 2016.
“I’ve got a long way to go,” he said. “The people I’ll be racing against have been doing this a lot longer than I have, so I’m playing catch-up.”
After the competition, Fryer will begin work on a master’s degree in exercise science and sport performance at East Tennessee State University. He chose the school after graduating from Battle Ground Academy because it had a cycling team.
He was on that team for four years, earned a bachelor’s in exercise science in December and had an internship in Colorado Springs, Colo., with Carmichael Training System — the same group that has worked with Lance Armstrong.
“It put me in what I want to do, which is coach. It’s the coolest thing in the world,” he said.
Fryer’s past wins include the collegiate nationals and fourth place in the National Bicycle League Grand Nationals last fall. He finished the BMX season third in the nation in his division. In April, he competed in the U.S. National Championships in California.

Ramps fill backyard

His parents, Bill and Sue Fryer, said they’re not surprised by his hobby-turned-career interest. Bill Fryer said Geoff spent more time riding around on their farm than on their rural road.

Sue Fryer said they encouraged his interest, though it was frustrating at times. “He would build ramps, and he would move dirt from one place to another and pile it up,” she said, adding that they lived with a giant hole in their backyard for a while.

“My husband would get after him, ‘You’ve got to fill these holes,’ ” she said.

Sue Fryer said she can see Geoff making a career in the BMX/biking world. He learned to take care of bikes and eventually learned how to build them himself. She said she’s proud of his discipline; he’d earned a black belt by fifth grade. She said he’s always has been able to balance his interests with school and regularly made the honor roll at BGA and deans lists at ETSU.

“It was like a release for him if he could just be outside and ride his bike,” she said. “You can’t tell him he can’t do something. He will prove you wrong. He’s a go-getter.”

For more information about Fryer’s training, visit his blog atwww.flyerfryer.blogspot.com.

2011-07-17T18:59:00.001-07:00

Finally got a new chest strap for my Alpine Stars brace! So much better now!

2011-07-17T18:58:00.001-07:00

2011-07-17T18:56:00.001-07:00

Bod Pod Results

2011-07-13T19:43:00.000-07:00

So last September at Grands I was 181lbs at 5.5% body fat, a year after I started training with the SPEC program at school. When I came to ETSU back in 06 I was 169lbs at 6%. On Tuesday I came in at 197lbs. at 9.4% body fat. I increased my lean mass by 6 lbs since last September and it's still rising! Can't wait until I leave in a week and a half. So stoked!!!!

2011-07-11T20:32:00.001-07:00

145kg for Medium Heavy 3x5...This set looks easy but it felt awful haha!

ATTENTION!

2011-07-07T07:54:00.000-07:00

If Shirley and Sam read this message...Would you please send me your address and T-shirt sizes to flyerfryer@gmail.com? I wanted to thank you for your amazing generosity!!!

2011-07-07T07:48:00.001-07:00

Unfortunately I'm having to stick e-stem electrodes on the front of my hip trying get everything feeling better.
We'll see how everything ends up after treatment!!

2011-07-04T17:47:00.001-07:00

The good thing about having short legs....being able to do intervals on your girlfriends 49cm road bike haha

The end of a over reaching week....FINALLY!!!!

2011-07-02T22:05:00.000-07:00

I finally got to the end of my over reaching week and I couldn't be happier! It has been a long and rough week with travel, work, training...and of course eating absolutely as much as I can to keep up with the demands of it all. High volume training usually takes quite a bit out of me but this week has proven to be no exception. I am only tonight able to walk almost normally. My legs are not screaming at me every I sit down, go up stairs, get in/out of my car, etc...I'm super stoked to see gains made from this week in the coming weeks leading up to World Champs in a couple of weeks!

I also was super stoked because on Thursday I had a small gate session in my usually patio style where I have exactly 3 cranks out of the gate and then conveniently enough there are two rollers-ish off the side of the patio. Then it is a off camber skid to try not to run into my neighbors rose garden. We'll as the months have gone on my times have been going down consistently from 1.30sec down to a good consistent 1.20sec with many times in the 1.14-1.17sec range. Well I snapped a 1.12sec gate that night and I couldn't have been more stoked! To shatter my old PR of 1.14sec in the middle of an over reaching week was pretty unreal. My 2nd crank has always been one of my limiting factors and I think now it is finally coming around. With some more work in the coming weeks I'm hoping to get gates consistently in the 1.12-1.14sec range!

I hope summer is treating everyone well! If anyone wants a Worlds T-shirt please let me know as soon as possible! Later!

Recovery!

2011-06-29T19:47:00.001-07:00

I started a overreaching week and I can definitely tell. I am so incredibly sore that I can finally start to walk semi-normal from squatting on Monday. On Tuesday I was in Knoxville and I decided to take advantage of the hyperbaric chamber at the Health Shoppe and try and recover a little. It was incredible how much better I felt after an hour of a super oxygenated environment! Definitely something I am going to use more often!

Good News and Bad News

2011-06-21T18:45:00.001-07:00

So thanks to my good friend John Edwards in Knoxville I have caught a medium sized problem that could possibly turn into a giant no bueno problem. So those of you who are close with me know, I have been having bad SI joint problems for about a year or so now. Well I now know one of the root causes of that pain is because I have an extra lumbar vertebrae, which is also know as lumbarization. This occurs when your S1 doesnt form together with the rest of your sacrum during early childhood. I have no idea how we haven't figured this out in the last 24 years but no worries. Also my spine after about L2 is off center by 5 degrees, my right pelvic bone is about a inch lower than the other, my SI is rotated, and my cervical vertebrae curve ( normal is about 40-43 degrees) is 0 degrees due to compression over the years( landing on my head too much!)

Now there's about 5 weeks until I leave for worlds which means that I have to get to Dr. Edwards chiropractic office as much as humanly, and financially, possible between now and when I leave. I can't wait to see how I perform after Everything's straightened out...literally!

New PR!...and then fail...

2011-06-21T16:00:00.001-07:00

My previous PR for box jumps was 48in set back in August. So I figured go big or go home and try for 50.5in. As you can see the first jump is great...but It only goes downhill from there....

Settling...

2011-06-21T15:46:00.001-07:00

So after realizing that I wasn't going to be able to complete a 3x3 with 50.5in I decided to go back down to 48.5 in. Its 2 inches lower but still surprisingly high! Here's my last set completed with ease.

Shirts Are In!!!

2011-06-17T07:03:00.001-07:00

They're in! Please help support my journey to BMX Worlds in Copenhagen! T-shirts are only $20 if you're in JC, Knox, or Franklin. Everywhere else there will be a small shipping fee. Everything goes towards getting me to BMX World Championships at the end of July. You can pay through the "donate" button to the right or send me an email at flyerfryer@gmail.com. Please be sure to include your address and size(s) in the notes section. I look forward to hearing from you!

2011-06-16T06:14:00.001-07:00

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Time to Clean Up!

2011-06-14T18:24:00.001-07:00

Thanks to Eddie at the Health Shoppe! Finally got all of my food issues ironed out and it's about time. New recovery shake, probiotics, new creatine, flax and omega oils, new gainer shake, and much more! So stoked! Today was the first full day and so far so good! Thanks again Eddie!! Check them out-http://eddieshealthshoppe.com/cms/

2011-06-13T06:11:00.001-07:00

Early morning 48.5 in box jumps in between heavy quarter squats

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Johnson City Press

2011-06-12T16:07:00.000-07:00

ETSU student headed to World Championships

Published June 10, 2011
By Rex Barber - Press Staff Writer

New Article!

2011-06-08T18:47:00.000-07:00

Here's a article that the media relations department at school wrote about worlds. I'm pretty stoked! Tomorrow I also have interviews with the JC Press as well as a local radio station! Stay tuned for more!!

JOHNSON CITY (Posted June 8, 2011) – The roster is complete. Top cyclists around the globe will be in Copenhagen next month for the BMX World Championships.
Among the participants: Geoff Fryer, an upcoming graduate student at East Tennessee State University.
“This is a huge honor,” said Fryer, who earned his bachelor’s degree from ETSU in December 2010. “It was such a thrilling moment when I opened that email announcing I was on the list.”
Fryer is already a headliner in the United States cycling arena. Last fall, he claimed fourth place in the National Bicycle League (NBL) Grand Nationals and finished the BMX season third in the nation in his division. This past April, he competed in the U.S. National Championships in California.
“To make the World Championships roster, you have to place in the top 16 at the U.S. championships,” he explained. “I wasn't in top form, but I submitted a nomination form asking to be considered for the team. A few weeks ago, I received a message telling me I made the U.S. team.”
For Fryer, it’s a “finish line” he has been working toward – aggressively – for the past 20 months. In September 2009, he began training in ETSU’s Center of Excellence for Sport Science and Coach Education, working with the center staff on weightlifting and bike training as often as six days per week. On some days, he trained two or three times.
“The Olympic weightlifting movements are critical because it helps me improve my explosive performance,” he said. “The goal is to get out in front of everyone else as quickly as possible and control the race.”
A native of Spring Hill, Fryer has moved to the top quickly, considering he only entered his first mountain bike race in 2005 – placing second – just after his senior year of high school. He says one of the reasons he chose ETSU was to take advantage of the mountain biking opportunities. While a student, he was a member of the Cycling Club, and even though he was injured during his first few months on campus, Fryer went on to win the collegiate nationals.
The BMX World Championships are scheduled for late July, and one month later he will begin the master’s program in exercise science and sport performance at ETSU. Updates and more information about Fryer’s journey can be found on his blog atwww.flyerfryer.blogspot.com.
His ultimate goal: the 2016 Olympic Games.

2011-05-31T18:00:00.001-07:00

Spring Showers!

2011-05-24T16:37:00.000-07:00

AHH!!!! more rain! My Tuesday night patio gate session was cut short by more east tenn. spring showers. So lame! So now it's back to GRE studying and dinner.

Getting things done!

2011-05-18T18:26:00.000-07:00

I've been running around scatter brained since yesterday morning trying to get money together, pass port forms, USAC forms, applying for international licenses. Finally I'm waiting on my wet copy of waivers to be over nighted to USAC so I can complete my registration before the 5pm deadline on the 20th! I will post more once this has happened!

2011-05-17T13:00:00.001-07:00

NEWS!!!!

2011-05-17T07:20:00.000-07:00

I just got the word in an e-mail this morning!!! They accepted my World Champs petition request and I made it on the BMX Worlds Team!!!! What a wake up call! More to come!

2011-05-12T21:17:00.000-07:00

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2011-05-12T21:08:00.000-07:00

2011-05-07T20:52:00.001-07:00

Coming Soon!

2011-05-03T06:02:00.000-07:00

Clay Porter's new film 3-Minute Gaps is come out soon and I couldn't be more stoked!
http://www.pinkbike.com/news/3-Minute-Gaps-Official-Trailer-2011.html

Spring Update

2011-05-02T18:06:00.000-07:00

Sorry it's been awhile since I've posted anything except pictures! Life has been super super crazy lately.

First off the trip to Chula Vista for U.S. BMX Nationals was absolutely amazing! However the results were not...I raced really well, better than I ever have in fact, but it still wasn't good enough to break top 16 to qualify me for World Champs. I put in a petition today to try and get a spot so we'll see! Each day was absolutely amazing! San Diego so rad!

Spring is finally here! and with the warmer weather bring more epic riding! Thomas and I have been crushing record times on buffalo mtn and a typically 2min 45sec trail here at our on campus trails. It's been amazing being able to get back to riding in beautiful weather again...winter was way too long this year!

Other than that training is going amazing and I'm getting ready for the next national in a few weeks! So pumped!

2011-04-16T21:11:00.001-07:00

2011-04-16T21:10:00.001-07:00

2011-04-15T11:51:00.001-07:00

2011-04-15T11:50:00.001-07:00

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National Champs Day 1!

2011-04-14T21:23:00.000-07:00

Today's schedule:
wake up 2:15 a.m.
Leave for the airport at 3:45a.m.
Leave for Chicago at 6 a.m.
Leave Chicago at 8:15a.m.
Arrive in San Diego at 10:40a.m. local time
Spend 30-45 minutes trying to get my bags and getting to the rental car company
Get gouged by the rental company.
Get a bit frustrated after trying to find a chipotle in downtown.
Grab Subway on the way to the Olympic Training Center.
Put bike together at the OTC.
Shred practice!
Scarf down a burrito at Rubio's
Relaxing at the hotel!
Good day and good night!!

Throw back jams! heading up

2011-04-13T08:25:00.001-07:00

Throw back jams! heading up to bowling green then back to nashville

Throw back jams! heading up

2011-04-13T08:22:00.001-07:00

Throw back jams! heading up to bowling green then back to nashville

2011-04-12T16:57:00.001-07:00

awesome sun set on 40! the picture doesnt do the real thing justice.

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I totally forgot how awesome

2011-04-12T16:41:00.001-07:00

I totally forgot how awesome the drive btw asheville and knoxville on interstate 40 is! such an epic drive! Spring time rocks!

2011-04-10T17:05:00.001-07:00

New jersey! so pumped!!

Wicked track session tonight. so

2011-04-10T15:59:00.001-07:00

Wicked track session tonight. so pumped for chula vista next weekend

2011-04-10T11:42:00.000-07:00

It was a crazy crazy weekend for the ETSU national's qualifier! great racing, lots of fast kids, lots of side ways rain, and tornado warnings. More to come! 4 days until I leave for Chula Vista!

CHECK IT!!!!

2011-04-07T07:31:00.001-07:00

2011-04-06T18:24:00.001-07:00

So I finally got off work last night and decided to go out and do a little bit of late night bob cat work on our 4x course to get it ready for this weekend. unfortunately this lip on a 25ft double is the only thing I got built before the bob cat ran out of gas. LAME!!! Oh well can't wait to hit it!

Amazing Sponsors!

2011-04-06T04:03:00.001-07:00

Thanks to my incredible sponsors at Stone Works I have been given one of the best training set ups anyone could ever ask for! My own personal B&B gate, training facility, the best coach and support, and a indoor track 300m track for sprints! Oh and there's also Brower timing gates in there too! So pumped to be apart of such an incredible program here at ETSU working with The Center of Excellence!!! Check them out at www.sportscienceed.com . Hopefully everything will pay off at National Champs next weekend! I also have to thank everyone else who gives me the best support crew I could ever ask for. There are way too many to name but you all definitely know who you are. This dream wouldn't be possible with out the constant help from such amazing people. So if you have anyone that helps you even in the slightest bit please take the time to thank them. They deserve all the praise in the world. Have a great day!!!

Chula Vista!

2011-04-05T06:59:00.000-07:00

Only a week and a day before I leave for BMX National Champs at the Olympic Training Center in Chula Vista, Ca! I'm so pumped I can't stand it!

ETSU Tennessee State Champs and Nationals Qualifier!!!

2011-04-05T06:57:00.000-07:00

Everyone check out etsucycling.org for the race flyer and schedule of events for this weekends race! We have revamped the lower half of the slalom course and are still in the process of changing everything except for the first straight and the last two jumps on the 4x course. Things are looking good!! Hopefully I can get a helmet cam video of the courses before this weekend to share with you guys. We're still working and so also hoping that the weather will cooperate with us so we can get the last few jumps built and everything else fine tuned! I hope to see everyone out this weekend!

2011-03-30T19:39:00.001-07:00

2011-03-30T19:38:00.001-07:00

2011-03-30T19:37:00.001-07:00

2011-03-30T19:36:00.001-07:00

See Below

2011-03-22T06:39:00.001-07:00

Apparently there is more to this story than I previously thought. An update is in order as soon as I find the Today show coverage of the story.

Pay Attention

2011-03-22T06:20:00.000-07:00

http://www.youtube.com/watch?v=8aRIN5eTRoA

I saw this video on the Today show earlier and it blew me away. Some kids can be really cruel...and sometimes those kids get introduced to a little lady named Karma...

Ga Peach Nationals

2011-03-22T05:59:00.000-07:00

Well we all went down to Peach Tree City, Ga this weekend for the national and had a wicked weekend! The results weren't where they should be but I learned a lot about where I can improve and was super stoked to have an awesome race weekend. Sorry I totally forgot to post a picture from the weekend! At the end of the weekend our team (blue chip racing) had come out on top and won in team points!! Such a good weekend!

Happy Tuesday

2011-03-15T17:10:00.000-07:00

So it's been kind of dreary here for the last few months with either snow or rain and today was no exception. We were supposed to head out to our trails to revamp the dirt jumps, 4x track, pump track and much more. We were fortunate enough to score ALOT of dirt from the construction project next door and we also have a bob cat for the next few weeks to get everything squared away for our spring race the 9th of April. So this morning I had all intentions of getting up early like usual and head out for some quality bob cat time before work at 11. Well that didn't pan out like I wanted because I awoke to pouring rain after accidently sleeping in until 8:30. So I guess I lucked out but I was still bummed because I can't wait to get the new track, pump track, and new dirt jump line up and rolling again!

Instead of spending all afternoon shoveling dirt, Thomas and I spent all afternoon riding downhill on Buffalo. So it wasn't the Tuesday that I expected but definitely a good one!!!!

New PR!

2011-03-08T18:56:00.001-08:00

So I had to lift heavy 3x3 this week and after last week of squatting 160kg for 3x5 i thought surely I could lift 165 for 3x3. Well I couldn't get past my sticking point and was only able to get my first set and the first rep of my second set before I had to go down to 150kg to finish out the last of my lift. But the good news is that I have a new pr of 165kg! You might want to turn the volume down a bit, my phone picks up sound really well apparently as we have seen in past videos.

2011-03-08T18:50:00.001-08:00

Fast twitch re-education sprints after squatting. I forgot my clips so don't make fun of me for using toe straps. Although trying to spin out with flats is pretty interesting! Last summer we got a new velotron wingate bike in the lab. It's pretty handy when the weather is nasty outside and you need to do sprints. Also you can change the gears and gear ratios to anything you want with a few clicks of the mouse. Pretty nifty!

2011-02-26T14:49:00.001-08:00

Fun times in lexington!

2011-02-23T05:45:00.001-08:00

Birthday 6 a.m. timing gate sprints!! 6.42 sec is the best of the day for 60m

Back at it!

2011-02-13T17:33:00.001-08:00

About this time last year I hurt my lower back pretty good so ever since I have been doing my CGSS from the Mid-thigh position in the rack. I decided that it had been long enough and my back was to a point where I could start pulling off the floor again. I'm super stoked to say that everything felt great and I'm excited to be able to pull from the floor again. I decided to go a bit on the lighter side with 130kg. I can't wait to see where everything goes from here. A week of 5x10 coming up....more to come!

2011-02-12T21:07:00.001-08:00

2011-02-09T20:12:00.001-08:00

Hahahaha penny has a new hiding spot

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2011-02-05T20:53:00.000-08:00

Finally finished my very heavy intensity week after a rough return trip home from Reno! I'm stoked to get to watch the new Balance indoor games and the super bowl with Steph tomorrow! I also just registered to take my GRE so I can get into Grad school next fall which means a lot of studying over the next month! I hope all is well with everyone! More to come!

2011-02-04T19:14:00.001-08:00

Pulls from the knee hurt!

Geoffrey

one set of my heavy 3x3 day...don't mind the yelling

3x3 150kg for MH

New Year, New Training, Big Things

News Time!

Update Continued....

Update Time

Part 3

Part 2

World Champs day #2

A article about Worlds from back home. So cool!

Biking the back 40 pays off for farm boyRider headed for BMX world championship 8:05 PM, Jul. 7, 2011 |

Biking the back 40 pays off for farm boy

Rider headed for BMX world championship

8:05 PM, Jul. 7, 2011 |

Written by Jill Cecil Wiersma

Ramps fill backyard

Bod Pod Results

ATTENTION!

The end of a over reaching week....FINALLY!!!!

Recovery!

Good News and Bad News

New PR!...and then fail...

Settling...

Shirts Are In!!!

Time to Clean Up!

Johnson City Press

ETSU student headed to World Championships

New Article!

Spring Showers!

Getting things done!

NEWS!!!!

Coming Soon!

Spring Update

National Champs Day 1!

Throw back jams! heading up

Throw back jams! heading up

I totally forgot how awesome

Wicked track session tonight. so

CHECK IT!!!!

Amazing Sponsors!

Chula Vista!

ETSU Tennessee State Champs and Nationals Qualifier!!!

See Below

Pay Attention

Ga Peach Nationals

Happy Tuesday

New PR!

Back at it!

Biking the back 40 pays off for farm boy
Rider headed for BMX world championship
8:05 PM, Jul. 7, 2011 |