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8/10 workout
Run bike path from Modoc to Goleta Beach Park
4.35 miles (which turns to be exactly 7 km), 32:39 (WFS) [url]http://connect.garmin.com/activity/357907625[/url]
Rest 10 mins, then
Run bike path from Goleta Beach Park to Modoc
4.35 miles, 36:54 (WFS) [url]http://connect.garmin.com/activity/357907640[/url]

Ran the first leg at 7:29 pace, as fast as I have run this far (although the course drops 100’). That equates to a 23:19 5K, just 18 seconds over my 5K PR. Coming back was pretty hard too. 8:30 mile pace.


8/11 Sunday WOD
AMRAP 12
200M run
10 KB swings (1.5)
5 pull ups.

6 rounds + run + 6 KB swings.
Basically this is just Helen broken into smaller intervals. My Helen pace is better than this, however. I think time was lost in the transitioning between the movements, as well as the fact that the Endurance training is really kicking my motor into overdrive but my strength is down, which was noticeable primarily on the pull ups.

Worked with Laura and Don, who got his first Muscle Up in the warm up!

Claw

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Nice Work Guys!!

[B]WU:[/B]
.4444444mi run
3 Min on Jacobs Ladder
10 Push Ups
10 Air Squats
10 Double under/attempts
10 leg swings (both legs)
10 45# presses
Shoulder Mobilization
Burgener Warm Up

[B]WOD:[/B]
Snatch
7 x 2 OT2M @ 85% (95#)

Clean & Jerk
7 x 2 OT2M @ 85% (135#)

[I]I could feel my shoulder on the snatches as well as my knee! They were power snatches. Shoulder felt better around my 3rd set.
135# felt REAL light. Tried to work on keep my arms straight & NOT pulling with them. Good WOD![/I]

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hi all. great work as usual over the last week or so. like i should expect anything less.

10 days off from work, the gym or doing anything productive and it was great. saw a buddy who i have known since we were 5. my wife who has not seen him in a couple of years says he looks at least 10 years older and is now even more apprecitative of the fact that i go to xfit 5 days a week.

spent a couple of days camped out by a rushing river and a long walk was a couple of hundred yards.

back at the gym yesterday with a renewed sense of wanting to go at it hard again. the time off really felt good for my body however.

3 rounds

500 m. row
10 20 k.g. kb swings
3 minute rest

2:07, 2:10, 2:09

slept like a baby last nite

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TUESDAY– AUGUST 13, 2013

Strength

Speed Cleans- 10 x 2 @ 135 – Every 30 Secs

WOD

“Nicole”

20 Minute AMRAP: scored only 67 pull-ups .... :(

400 Meter Run

Max Rep Pull Ups.

I really need to rest my fore arm....all the Oly lifts and pull-ups are taking its toll.... Ahhhhh, old age...

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Bill H. what are you doing for a box these days? Did the old one get moved?

Warm up, Frankenstein walks, RDL, bear crawls, lying leg rotations.
2 RNT: 10 pull ups, sit ups, squat ag.wall.

Strength: 3X5 Press 95, 115, 135
3X2 Press work negative (@135) + 3 wall ball tosses to 12'

Wod: 15 side to side box jumps +15 PP @115 for 5 rounds, take 2 minutes rest in between each set. Scale 12" box in lieu of 24" box. 11:34.

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8/13 Endurance WOD
Hermosillo Road repeats (WFS) [url]http://www.mappedometer.com/?maproute=208306[/url]
0.2 miles, about 100' elevation gain.
10 (or 11)

First couple reps around 1:25, then 1:30, then Kiwi ran with me at 1:24, then slowly dropped through 1:30's to 1:40's, but blasted last rep at 1:20.

Claw

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last nite

10-8-6-4-2

seated 16" box jump to 24" box

50-40-30-20-10

thick green banded good mornings

5:51

3RM hollow rock

16-20-17

100 situps

go home and put 7 brisket on the smoker for bike race tonite. filled the entire neighbourhood with smoke in the middle of a fire ban :D got some interesting glares from the passerbys

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Wednesday August 14th (My sister's 50th birthday)

Warmup
10 empty bar snatches
10 pushups
10 situps
50 mountain climbers

Metcon
2 rounds in 25 minutes of:
10 hang power snatches (65#)
15 T2B (got them all)
20 burpees
600m ambulation (my new word for the combination of strolling, walking, shuffling, and jogging that I employ)

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8/15 Endurance WOD
30:00 max distance up Gibralter Road from intersection of Gibralter and El Cielito.
2.59 miles (11:35 average pace), 1,043’ elevation gain. Made it almost all the way to the No Shooting sign. WFS: [url]http://connect.garmin.com/activity/359401204[/url]

This is the third time I’ve done essentially the same run. First time 35 minutes (from Old Mission), 3.14 miles (11:08 pace). Second time 25 mins, 2.31 miles (10:51 pace). So this was slowest of the three, but the first one included a less-steep part starting at the Mission, and the second time blew me out. This seemed the most sustainable, maybe pushing things just a little.

I am hoping my goal of 12 minute miles for Pier to Peak is doable, especially since the first 2.5 miles from Pier to Old Mission is the least steep and I can do much better than 12:00/miles. When I ran No Shooting sign to top the other weekend the 5.4 miles took 1:09 (12:50 pace). We didn’t go all the way to the top, so let’s assume 1:15 to top. Assuming I can keep that pace (big assumption), I need to make it from Pier to No Shooting sign, 7.3 miles, in 1:23, which is 11:25/mile or so. Seems tough but doable!

Claw

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FRIDAY– AUGUST 16, 2013

WOD

2 Rounds of Tabata:

Farmers Walks @ 80/50

Dubs

Hollow Body


Post WOD:

Bulgarian squats 5x10 @ 125
OH squats 3x10 @45




THURSDAY– AUGUST 15, 2013

Strength

Snatch- 12 Minutes to Work To 1 Heavy Rep 175

WOD

3 RFT: 6:28

200 Meter Run

Pistols x 20( scaled to lunges)

CTB pull-ups x 10

PostWOD:

HSPU practice 20 total

Dub practice for 10 min