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[B][U]July 2[/U][/B]
Easy 1.5 mile run
Some light swimming in the lake
Fine-tuned the bike

[B][U]July 3[/U][/B]
Sprint Triathlon (500M swim, 20K bike, 5k run)
[B]1:16[/B] (4th in age group, 22/110 overall, 16/110 on bike, 32/110 on swim, 39/110 on run)

I was hoping for sub-1:15, but didn't quite get it, so I'm a little disappointed, but this is an ok result for the first tri in 12 years. I lost over a minute on the bike course due to traffic issues. I lost a minute taking off my wetsuit since I hadn't practiced that. Took too much time in transitions and, despite telling myself not to do it, I walked through the water breaks on the 5K run instead of just toughing it out for the last 15 minutes. The race was short enough that I didn't need the water station and I had already taken in enough water on the bike leg. Had I done all of that properly, I would have been well under 1:15. Drinking beer by the bonfire at the lake the night before probably didn't help either, but it was fun. It was a humid 97 degrees on the course, so the heat out on the run was brutal and messed with my head a bit. There were some blistering fast 50-54 year-olds. They took 2 of the top 3 spots. I ended up 4th in my age group.

Can't wait for the next tri on July 24th. Hopefully I worked out some of the kinks on this one, because the next one is twice as long.

[B][U]July 4[/U][/B]
Swam: 7x200M, 7x100M, 2x50M

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That's a very good time at any age. You might have run out of steam, but for the beer!

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good job jim on the tri. and everybody else seems to have kept on killing it as well.

last thursday

loggers sports practice. axe throw for about an hour till we broke the ax handle. then onto the chokermans race. learning how to run 20 on a 12" log floating in water dragging a 80 wire rope with steel bell thing. great fun till my dog knocked me into the water via bouncing off the log. according to all spectators it was a sight to see.

canada day weekend...golf, beach, dog walks, driving range, cold pilsners, fresh sea food....

last nite

amrap 20 min

6 back extensions,
9 33lb axel bar curls
12 ab mat sit ups

15 2/3 rounds

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Congratulations on your Tri J.C.

7/1
10x2 box squat w/ chains 135
6 sumo DL @225
kneeling squat (strange)
24" BJ weighted

WOD Helen
10:37

7/2
wu run 1 mile
WOD
2 mam team, 1 man always running
25 BJ
25 pullup
25 55# KB swings
25 K2E
25 burpee
when first man is done with 25 reps he runs while 2nd man works
and this was a tuff one
Bench 9x3 w/ chains @160
3x15 green band tri ext
3x10 ring row

7/4 WOD 2 rounds
1:00 KB swing @35
rest:30
1:00 KB clean right arm @35
rest :30
1:00 KB clean left arm @ 35
rest :30
1:00 Goblet squat @35
rest:30
1:00 KB push press @35

m/56/180

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[QUOTE=Pat Quigley;952855]Breakfast can be difficult for those who wake up tense. Consider a walk around the block or several minutes of light yoga.[/quote]

Being the resident Yogini, I agree with Pat here. A few Sun Salutations is perfect for easing into the morning. It gets the blood flowing, clears your head, and gets you hungry.

[QUOTE=Perry Dean Freedman;952858]There's not a lot of different foods you can eat on Paleo that I want to eat for breakfast. I always eat a huge breakfast. Trying to eat Paleo this morning, I had fruit and an omelet. Just not enough. I can eat Paleo the rest of the day, but breakfast is difficult. Perhaps I'll just eat Paleo ish, and eat what I want foe breakfast.[/QUOTE]

Fruit and eggs work. Paleo Athletes recommends protein and fruit. Having lived in Europe, I enjoy Kippers and Fruit for breakfast. Lol .. I don’t know many Americans who can eat fish at 4am though!

:stir:

[QUOTE=Deb Borbone;952863]mines something like this: 4 eggs, bacon, spinach, sweet potatoes, steak or hamburger w/the eggs if there's leftovers.
plus orange or OJ/Blueberry juice mix....[/QUOTE]

OMG! If I ate that Id be sick! That is a huge amount of food! But then, your fueling those crazy-intense workouts you do! (And when I learn to read kg, I think Ill really be intimidated!)

:D

[QUOTE=Deb Borbone;952941]I throw 2 c ea. of walnuts & pecans in the food processor, like that better than almond butter, toast the nuts first, mmmm!!![/quote]

I make my own as well .. and favor walnuts and pecans. I could eat at your house any day!

Hey Deb .. whats your schedule like? Now that Im doing CrossFit everyday (two weeks now), Im looking at adding more workouts. Do you do them morning and afternoon / evening, or all at once?

[QUOTE=Jim Colby;953222]I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that. I will frequently do strength training after a long endurance workout or vice versa. Its good to learn how to pull out that extra bit of strength when you're tired and also good to learn how to go long after first tiring out your muscles with some strength work.[/quote]

Still diggn’ this idea. Even moreso after the, seemingly, way-to-long-without-CrossFit-weekend.

Loosely, Im sortta doing this now: Before the Warm Up, I like to warm up on my own. Then when the WOD is done, more warming up / cardio. Think Ill get more organized with this ..

[QUOTE=William Hoogsteden;955645][B]WU:[/B]
A LOT of stretching!
Headstand[/quote]

Im all about both! Love the Headstand. Ever do Headstand to a [URL="http://www.trueyogainc.com/uploaded_images/Crow-Pose-701915.JPG"]Crow Lift[/URL], then back to Headstand. Good abs and balance.

Ok .. my measly little work out for the day: [URL="http://www.board.crossfit.com/showthread.php?p=956693#post956693"]Short yet Intense[/URL] (Lol .. for me!)

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yesterday: 5 mile run on Spray Beach.

Today: "Morrison": 40:30. Felt like puking during the 2nd round. Very intense WOD.

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That's some time [B]Jim[/B]!! :highfive: Congrats.

[B]Valarie,[/B] I never did Xfit every day, 3 on/1 off. Its kind of weird b/c I started at my gym when they started, and probably could have gone every day then. But the workouts got harder and harder and harder over the 2yrs I was there. I did get to a point where I did other stuff before and/or afterward - mainly strength stuff. So couldn't do every day w/o paying - sooner or later I'd hit a wall, lousy times, aches & pains, no strength gains. I need my rest days!! Hard for me to make gains without them.


[B]7_5_11 Blairstown[/B]

Kind of a prehab workout.

1 Mile brisk walk w/dog

[B]Bench[/B] all pretty easy. careful w/shoulder & b/c I benched last week
45#/10
75#/3
95#/3
105/3 (3)

[B]Skullcrushers[/B]
50#/8 (4) ouchie

[B]Rear Delt Raise[/B] pbly could add weight, havent done these in forever
10#/10 (4)

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hottest day of the year here so far 24 celcius.

after warm up our coach was going to go over the mechanics of the wod and since my shoulder precluded me from doing the entire wod he was hemming and hawing with what to do with me for the next 15 minutes. jokingly i said i would go for a couple of 800 m runs. he smiles and says 2 km run.

i added 12 seconds to my last 2 km time.... 10:21

wod 5 rounds

15 65lb good mornings
180 foot 150 lb yoke carry

10:36

did not really feel all that great when i left the gym tonite.

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[B]Perry[/B] I didn't see your post - Morrison. Yeah that looks pukie for sure!! Everything you do lately seems to be in the hundreds; and five mile run the day before!! Cant wait to see your next wod. :stir:

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7/4 WOD
Team WOD for the 4th of July. Teamed with Troy and with Nathan and Jenny Strong (and Jenny's baby due any day now). Awesome fun!

7/5 WOD
Front Squats: 5-3-2-2-1-1
135-155-165-185-205f-195
195 ties my PR. Felt very strong today. Worked with Traver and Mike Mac, both of whom put up huge numbers!

Claw

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[QUOTE=Valarie Wright;956703]
Fruit and eggs work. Paleo Athletes recommends protein and fruit. Having lived in Europe, I enjoy Kippers and Fruit for breakfast. Lol .. I don’t know many Americans who can eat fish at 4am though! [/QUOTE]

I lived in Norway and Denmark for several years, I'm right there with you on fish for breakfast! For those of you grossed out by this, remember smoked salmon/lox is fish, too. :yikes:

Claw

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I LOVE fish. anytime. nice front squat[B] claw.[/B] Is Jaeckel Hyding?? Maybe just vaca.

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Great Front squat Claw
Where is J.J ?

7/5
wu
3x12 T2B
3x20 back ext
15 K2E

push Prowler in parking lot 50 Yd @ 135#
sled work @ 35#

m/56/180

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[quote=Jim Cordes;957000]... For those of you grossed out by this, remember smoked salmon/lox is fish, too. :yikes:

Claw[/quote]

Love Lox on bagels! But that's not Paleo! :D

Jim C - Way to go on the TRI!!

[quote=Valarie Wright;956703]...Im all about both! Love the Headstand. Ever do Headstand to a [URL="http://www.trueyogainc.com/uploaded_images/Crow-Pose-701915.JPG"]Crow Lift[/URL], then back to Headstand. Good abs and balance...[/quote]

Valarie - So true on that (abs & balance)! I picked up headstands watching Carl Paoli's ( [URL]http://gymnasticswod.com/[/URL] ) progressions stuff on the CrossFit Journal & doing the progressions since November. Suddenly, in January, I was able to do 'em for the 1st time in my life! Been trying them with tucks, split legs, & pikes (talk about ab work!!). Haven't seen the Crow Lift, but I'm gonna trying. It's been like learning to walk. Once you do it, the easier they get! Handstands next....!!

[B]WU:[/B]
NO Instructor again!!
5 rounds-
10 box jumps
10 45# walking lunges

[B]WOD:[/B]

Badger!

3RFT:
30 75# Squat Cleans
30 Green Band Assisted Pull ups
800m run

55:15
[I]Not a great time, but only 5 minutes slower than a bunch of younger folks in the class. Got dinged for "dropping" weights by the Gym staff. I tried to lower the weights like they told me but no matter how I did it, I still was doing it "Deliberately" wrong.:shrug: Next time, I'm taking the bars outside!! :D[/I]

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[QUOTE=Deb Borbone;956894][B]Perry[/B] I didn't see your post - Morrison. Yeah that looks pukie for sure!! Everything you do lately seems to be in the hundreds; and five mile run the day before!! Cant wait to see your next wod. :stir:[/QUOTE]

Deb: I've always liked long endurance type training, so the high reps suit me, but now that I'm adding a lot more weight than I'm used to, it's fairly brutal.

Today:

WU:Alternating dead lifts (10x 135, 185); squats (20x 135, 10x185), presses( 10x 95,95)

WOD: alternating dead lifts (4 sets):(10x 205), squats (10x205), presses (10x 105)

Core routine.

Seeing definite improvement in all 3 lifts.

Very difficult to keep increasing the weights I'm using and continue doing long distance biking and moderate distance running, but I love both. Will not stop.

I know that long distance training is antithetical to the cross fit philosophy, but it helped speed me up Mt. Rainier last summer with ease and up Mt. Washington this past winter in deep, deep snow, and 100 mph winds. I'm starting training for Mt. McKinley for next June (if my wife doesn't give me too hard a time). Could not do this type of activity without putting the mileage in. I still think there is a place and function for distance training. There really is no substitute.

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Pan fried fish and salade are one of my favorite treat breakfasts.

Strength: BP: deload phase: 5X105, 135, 155 (20R), 3X5 ring dips.

WOD: 5RFT of 7 MU+21 SDHP 135. Scale: MU progression, 3R 16:04.

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my neck/spine/shoulders really do not like the gyms new yoke. i could only do 3 sets of 2 box squats tonite before stopping. not sure what is wrong but it really did not feel great.

pushed on for the wod

3 rounds

50 air squats
50 pvc good mornings
800m run

25:52

28 celcius today as well. i do not handle heat well!!!

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7/6
stretch/ roll out
bench 6@135/3@185/ 1@225/1@275
Heavy triple snatch push press 95/115/135
6 sets 7 ring dip 3 diamond push up
weighted triple chin up 35/55/2@75
4x10 good mornings @95
10x10 bent over row@95

WOD
10-1 power clean @135
1-10 Burpees

11:45

m/56/180

Week 7, Day 24
 

Im still sore from yesterday!

[URL="http://yogacrossfit.wordpress.com/2011/07/07/week-seven-day-24/"]But then, I havent run with a weighted vest since the Army ..[/URL]

:pepper:

Week 7, Day 25
 

[QUOTE=Deb Borbone;956772][B]Valarie,[/B] I never did Xfit every day, 3 on/1 off. Its kind of weird b/c I started at my gym when they started, and probably could have gone every day then. But the workouts got harder and harder and harder over the 2yrs I was there. I did get to a point where I did other stuff before and/or afterward - mainly strength stuff. So couldn't do every day w/o paying - sooner or later I'd hit a wall, lousy times, aches & pains, no strength gains. I need my rest days!! Hard for me to make gains without them.[/quote]

Ok .. this gives me something to think about. Thank you Deb!

[QUOTE=Jim Cordes;957000]I lived in Norway and Denmark for several years, I'm right there with you on fish for breakfast! For those of you grossed out by this, remember smoked salmon/lox is fish, too.[/QUOTE]

[QUOTE=Pat Quigley;957234]Pan fried fish and salade are one of my favorite treat breakfasts.[/quote]

Fish is the breakfast of champions! :kicking0: Or at least, I keep telling myself that!

[QUOTE=William Hoogsteden;957197]Valarie - So true on that (abs & balance)! I picked up headstands watching Carl Paoli's ( [URL]http://gymnasticswod.com/[/URL] ) progressions stuff on the CrossFit Journal & doing the progressions since November. Suddenly, in January, I was able to do 'em for the 1st time in my life! Been trying them with tucks, split legs, & pikes (talk about ab work!!). Haven't seen the Crow Lift, but I'm gonna trying. It's been like learning to walk. Once you do it, the easier they get! Handstands next....!![/quote]

Headstand Pike is my fav. Actually, part of a combination: Pike to [URL="http://www.sarawhitney.net/yoga/images/intermediate/vrischikasana.jpg"]Scorpion[/URL]. For the Scorpion, you can either keep the head on the floor, and arch the back; or, lift the head up ("Scorpion Lift"), and go into it. When Im just working the abs, Ill keep my head on the floor and move from one position to the next.

Good luck with the Crow Lift. Remember: Roll the Chest and Chin Upwards. This extends the spine, helping you find the middle ground/balance.

[URL="http://yogacrossfit.wordpress.com/2011/07/07/week-7-day-25/"]And for my Work Out today ..[/URL]

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Pound of salmon for dinner tonite, in coconut oil over spinach and brussels sprouts roasted with bacon & olive oil, and a half a sweet potato...... heaven!

[B]Val[/B] - i forgot, get pounds its kg x 2.2046 or something ridiculous - I just times it by 2 and add 10%.

[B]7_7_11 Thursday[/B]

Warmup
[B]
Power Snatch off Boxes[/B]
20kg/2
25kg/2
30kg/2
35kg (5)
40kg (2)

[B]Clean & Jerk[/B]
30kg/2+1
34kg/1+2
38kg/2+1
42kg/1+2
45kg/1+1 (2)
48kg/1+1 (2)
52kg/1+1 (I had to do this three times, for coach)
42kg/1+0
45kg/1+0
50kg/1+0 (2)

[B]Clean Pull[/B]
40kg/2
52kg/2
57kg/2 (3)
63kg (2)

[B]Back Squat[/B] Blairstown
40kg/3
46kg/3
54kg/4
63kg/2 (3)
45kg/5

Pretty good nite in the gym! Felt strong. Everything was easier. Dont know if its timing, eating like a horse (pounds of meat, milk, sweet potatoes, vegs - half a chocolate cake for the holiday) or just a good day.

What is it with Snatch you either love it or hate it, I loved it tonite, all easy and no problems at all. Clean & jerk ok, much better getting up than last time, but my jerk timing is off, dipping fast instead of slow and THEN fast up. He made me redo the 52 three times to get it right (power cleaning to my chin on redos). Coach said, its b/c the weight is light & I can press out, but it wont fly when things get a little heavy. This sport is like getting old; you get one thing fixed up, something else goes to hell, need to be fixed.

Backsquats were ok, 63 was very hard and im damn sure my last double wasnt near deep enough but it was marginal depth or dump.

What is it with the thumb tape, why does everybody do it (even the other beginners). I can see the wrist wrapping, Im going to need to do that when my weights get a little heavier.

And why when you ask a weightlifter what they got up to, they say '80' (they mean, ONE eighty)...

And a heavy squat attempt tonite; there were like 3 reds, a green and iron on each side... guy got down and back up to a sticking point a tiny bit above halfway and had to dump, a hair away from making it. Guy's an inch bigger than me, maybe. Seen some amazing things in that place!!!

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i think it was 4 reds a side. And realizing im going to have to magically grow a pair, watched J. (he can squat 3xx+# for reps ATA) pulling a clean well under that 4 tries to sit under the thing!!! Clean pulls, never feel like you're doing anything, my traps today oh boy!!! Summer of nonstop Anthony trial BS, broad's gonna be [B][SIZE="3"]rich w/a capital R;[/SIZE][/B] never heard a word about the F-A-T-H-E-R; what a wacky story, people cant accept the legal system in this country got nothing to do with truth/justice. We'll never know and the parents, you take the kid back or what? Its verkakte!! Tired of hearing/seeing it. (GOD I LOVE MY DAUGHTER).

contrast shower (so much fun, scald then freeze yourself numb)
burpees (more fun, save me)
foam roll/stretch
Maybe box jump and/or shoulder prehab later

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In celebration of putting up our named WOD's and Hero workout signs yesterday, I chose to do Filthy 50 (first time). 44:02 :yikes:
Rx except we don't have kb over 45 lbs yet.

The recent article in the Journal about running an affiliate is spot on. A LOT of work, lots of time consuming commitments. I asked a very accomplished painter how he knew when a painting is done (he spends 2 - 3 years on a painting) his answer "when you can't think of anything else you can do to make it better." That has become my mindset on our affiliate.

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Strength deload week for DL: 5X135,225,315.

WOD: One half tabata Filthy Fifty. Score 301. Tough workout.

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[B]7_8_11 Friday[/B]
Rain kinda ruined my plans for bj's today, tired anyway. 5 rounds of 10 high ring rows/5 pushups about three and a half minutes. A sixth meal then abs. Slacker!!

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7/8/11: classic bench, incline and decline workout.
5 rounds of 10 reps hang cleans @ 135 lbs. (vastly improved).

Ran 3 miles (22 minutes).

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Strength:deload :overhead press:5x 75,90,115.

Grace: 1rft---30 clean and jerk with 135 lb. 8:40.

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7/9/11: created own WOD:

4 rounds:20 pushups on 4 medicine balls; 20 dead hang pull ups; 50 bicycle crunches

4 rounds:20 bench 135 lbs; 20 dumbbell bent laver rows 80 lbs; 20 alternating sitting 20 lb medicine ball slams ( I don't know what u call these but good for intracoastals)

4 rounds: 20 cable chest flys @ 100lbs; 20 cable back flys @ 40 lbs; elbows and feet on plyo ball planks 20 alternating knee to chest.

Finish with bicep routine.

Tried to design a high volume chest, back and core (intracoastals muscles) routine.

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Haven't had a chance to post much this week. Excellent work by all!!

[QUOTE=Perry Dean Freedman;957212]
I know that long distance training is antithetical to the cross fit philosophy, but it helped speed me up Mt. Rainier last summer with ease and up Mt. Washington this past winter in deep, deep snow, and 100 mph winds. I'm starting training for Mt. McKinley for next June (if my wife doesn't give me too hard a time). Could not do this type of activity without putting the mileage in. I still think there is a place and function for distance training. There really is no substitute.[/QUOTE]

Agreed. You also need to train for what your main athletic needs are. You really don't want to haul a bunch of bulky mass up Mt. McKinley. Strength to weight ratio and endurance are critical for something like that. Sounds like a spectacular adventure and a lot of fun!

[QUOTE=Perry Dean Freedman;958268]7/8/11: classic bench, incline and decline workout.
5 rounds of 10 reps hang cleans @ 135 lbs. (vastly improved).

Ran 3 miles (22 minutes).
[/QUOTE]
Nice work and good run time.

[B][U]Tuesday, July 5 and Wednesday, July 6[/U][/B]
Busy in general and didn't have time to work out. Probably not the worst idea to take a couple of days off, although I hate doing it.

[B][U]Thursday, July 7[/U][/B]
[U]At Lunch[/U]
Ran 3 miles (first mile at 7.0 mph, second mile at 7.5 mph, third mile at 8.0 mph), then
Swam 1000M straight through. No time on the swim, since there's no lap clock at the outdoor pool. I should start wearing my racing watch.
[U]After work[/U]
Played around with the TRX suspension system and did some jump rope practice.

[B][U]Friday, July 8[/U][/B]
[U]Warm-Up[/U]
3 circuits of (5 DH pull-ups, 15 squats, 10 push-ups, 15 sit-ups, max unbroken DUs). Did 31/39(tied PR)/[B]40 (new PR) on the DUs[/B]. [I]Like a dumb-a**, I stopped and celebrated after I got #40 instead of getting as many as I could.[/I]
10 minutes of dynamic stretching
[U]Main Workout[/U]
20 minutes on the TRX trainer, working the core and legs really hard, then
2.6 mile run (289 foot high hill in the middle, 22:48). About a minute off the PR with very little effort. Ran very easy.

[B][U]Saturday, July 9[/U][/B]
Swam 1600M straight through, then drove home and
Cycled 25 miles (1300 ft of elevation gain, 1:28).
I was all set to soundly break my PR on my normal 25 mile route (with 1200 ft of climbing), when I came upon a downed tree and power line. I had to detour over a huge hill, so lost a lot of time, but still beat my old time. Different route though so I won't log the time.

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[B]7_9_11 blairstown[/B]
OMG!!! I guess Thurs was more than Im used to. Sooooooooo sore today, traps especially and headache and PMS fatigue. Just a recovery workout - but if someone had said, lets go for a bumpy ride on a splintered broomstick and you won't have to workout - I mightve said ok!! I shouldve done more warmup, I finally warmed up after my 4th workset, felt much better and when it was all done I felt like the workout should start. :rolleyes: Monday s/b tough & no coach so just this and rest tomorrow.... hahaha looking at my log and my mouth going like an entenarsch, can tell business is slow!!

warmup
[B]Snatch + OHS[/B]
30kg/2+0
30kg/1+6 (3)

[B]Press[/B]
30kg/3 (3)

[B]Pushpress[/B]
40kg/2 (3)

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yesterday.

21-15-9

bench press using a 2 inch bamboo pole with 16 lb kettle bells suspended to it with red rubber bands. what a crazy way to bench but seemed to work wonders for shoulder rehab.

row for calories

5:25

today

zerker squat 265-285-300 (new pr)

amrap 12 minutes

30 12"box jump
40 air squats
20 lunges

steped on my chunk of chaulk between the first box/air squat transition and lost track somewhere late 2nd early 3rd round.

then a 2 hour cruiser bike ride in the flat valley bottom....to much sun...


just getting ready for dinner....chicken on the bbq wrapped with bacon and cooked with the rotisire with yams in a cast iron wok under neath to cook the yams in chicken and bacon drippings.....can hardly wait

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[QUOTE=Jim Colby;958426]Haven't had a chance to post much this week. Excellent work by all!!



Agreed. You also need to train for what your main athletic needs are. You really don't want to haul a bunch of bulky mass up Mt. McKinley. Strength to weight ratio and endurance are critical for something like that. Sounds like a spectacular adventure and a lot of fun!


Nice work and good run time.

[B][U]Tuesday, July 5 and Wednesday, July 6[/U][/B]
Busy in general and didn't have time to work out. Probably not the worst idea to take a couple of days off, although I hate doing it.

[B][U]Thursday, July 7[/U][/B]
[U]At Lunch[/U]
Ran 3 miles (first mile at 7.0 mph, second mile at 7.5 mph, third mile at 8.0 mph), then
Swam 1000M straight through. No time on the swim, since there's no lap clock at the outdoor pool. I should start wearing my racing watch.
[U]After work[/U]
Played around with the TRX suspension system and did some jump rope practice.

[B][U]Friday, July 8[/U][/B]
[U]Warm-Up[/U]
3 circuits of (5 DH pull-ups, 15 squats, 10 push-ups, 15 sit-ups, max unbroken DUs). Did 31/39(tied PR)/[B]40 (new PR) on the DUs[/B]. [I]Like a dumb-a**, I stopped and celebrated after I got #40 instead of getting as many as I could.[/I]
10 minutes of dynamic stretching
[U]Main Workout[/U]
20 minutes on the TRX trainer, working the core and legs really hard, then
2.6 mile run (289 foot high hill in the middle, 22:48). About a minute off the PR with very little effort. Ran very easy.

[B][U]Saturday, July 9[/U][/B]
Swam 1600M straight through, then drove home and
Cycled 25 miles (1300 ft of elevation gain, 1:28).
I was all set to soundly break my PR on my normal 25 mile route (with 1200 ft of climbing), when I came upon a downed tree and power line. I had to detour over a huge hill, so lost a lot of time, but still beat my old time. Different route though so I won't log the time.[/QUOTE]
Agreed. You also need to train for what your main athletic needs are. You really don't want to haul a bunch of bulky mass up Mt. McKinley. Strength to weight ratio and endurance are critical for something like that. Sounds like a spectacular adventure and a lot of fun!

True. My problem is that I think I'm grainy for everything and haven't settled on what my main sport/event is.

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what happened to[B] Michelle[/B]??

[B]7_10_11 Sunday[/B]
brisk mile walk
box jumps

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[B][U]Sunday, July 10[/U][/B]
Ran 20 miles (3:30, 650 feet of elevation gain, HR avg. 134, HR max 150, distance PR by 2 miles).

The purpose the run was to extend my "wall" and not to run fast. The targeted pace was at least 2 minutes/mile slower than my best effort. I'm targeting 9 mins/mile for the marathon in Oct and did 8:28/mile for the half marathon. I ran 4 minutes and walked 1 minute, averaging 10:30/mile. 10:30 might have been a touch fast, but not too far off my targeted pace.

I'm not gonna lie, this wasn't much fun. I didn't run until 2:30, so I think it was over 90 degrees. Two 10 mile loops with a nasty little 150 foot climb at the end of each loop. I didn't take much pleasure out of doing the hill the last time around. Overall, the first 10 miles were easy, the next 5 ok, and the last five would not be classified as entertainment. I forced myself to keep walking after this was over and stretched and rolled thoroughly. Showered and had a little nap, during which muscles I didn't even realize I had started cramping.....lol! Anyway, I feel better now. These runs are hard but necessary and worth it.

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7/9
9x3 bench @ 135 with bands
5 shoulder press @ 95 115 125 135

7x7 Tate press @ 35

bent over row 6x6 @ 135

Indian club work

WOD
150 jump rope
8 Bear complex
16 T2B
6 Bear complex
14 T2B
4 Bear complex
10 T2B
2 Bear complex
90 Jump rope

15:30

m/56/180

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We all caught a break this morning. Showers last night. It was 78 degrees this AM.

Strenght: BS: 5X240,280,315.

WOD: AMRAP for 3-2-1minutes

KB Swings,35#
Wall ball 14 lbs
Double unders.

301. I have actually been doing double unders! I treat each jump as a 1 rep.max and I have been getting more and more. :kicking0::kicking0::kicking0:

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[B][U]July 11[/U][/B]
Swam 1600M straight thru

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[QUOTE=Perry Dean Freedman;957212]I know that long distance training is antithetical to the cross fit philosophy, but it helped speed me up Mt. Rainier last summer with ease and up Mt. Washington this past winter in deep, deep snow, and 100 mph winds. I'm starting training for Mt. McKinley for next June (if my wife doesn't give me too hard a time). Could not do this type of activity without putting the mileage in. I still think there is a place and function for distance training. There really is no substitute.[/QUOTE]

I too favor endurance; but dont consider it 'antithetical'. [URL="http://www.crossfitendurance.com/"]Have you seen this?[/URL]

Im not at your level, but I have been looking into this page, its WODs, and adding little things here and there into my personal workout.

[QUOTE=Bill Houghton;957792]In celebration of putting up our named WOD's and Hero workout signs yesterday, I chose to do Filthy 50 (first time).[/QUOTE]

Ok .. I just google 'Filthy 50'. Scary stuff that! Good for you! Not something Im close to doing .. yet.

Our box has a Challenge coming up 1 September .. Ive been trying to figure out what mine might be.

[QUOTE=Pat Quigley;958961]We all caught a break this morning. Showers last night. It was 78 degrees this AM.[/QUOTE]

Im in GA, and by 7am, we are already hitting 80. Yesterday, at 11am, it was 93. No rain in sight.

Best to workout in the dark.

[URL="http://yogacrossfit.wordpress.com/2011/07/11/week-eight-day-27/"]Monday Morning at the Junkyard ..[/URL]

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Hi Gang!!

It's been crazy busy for me at work so not much posting time.

Workouts are as consistent as ever and I'm getting stronger!

[B]7-5[/B]
Morrison
40-30-20-10-5
14# wall balls 40&30 rds, 8# 20-10-5 (all 10# balls were taken)
18" box
1pd KB
31:08

[B]7-7[/B]
DT
5 rounds for time
12 DL
9 HPC
6 Push jerk
85#
20:49

[I]7-8[/I]
1x7 pull-ups
2-4 inches away from strict dead hangs, any day now :D

[B]7-9[/B]
Partner WOD
10 min AMRAP
55# OHS, Row for Cals.
Combined score of 193

[B]7-10[/B]
Deconstruct deck and haul to the street for time! I realized as I hauled load after load to the street in the 95 degree heat that CF is serving me well.

[B]7-11[/B]
Snatch 1 rep on the minute every minute for 15 minutes.
3 @ 55#, 12 @ 65#
This was the best snatch day I've had yet. The 65# didn't get away from me not once and I realized that I can now move up in the weight without hesitation.

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[QUOTE=Valarie Wright;956703]


Hey Deb .. whats your schedule like? Now that Im doing CrossFit everyday (two weeks now), Im looking at adding more workouts. Do you do them morning and afternoon / evening, or all at once?

[URL="http://www.board.crossfit.com/showthread.php?p=956693#post956693"]Short yet Intense[/URL] (Lol .. for me!)[/QUOTE]

Valerie I know you didn't ask me, but this was my experience.

I started CF 1 year ago, coming from a basic body building style program 3 days a week with HIIT cardio 3 days per week. I had always trained early am 5 days a week and then a slower active rest run on the weekend. Once I started Crossfit I decided to keep up the 5 days on 2 days off. However, it's been a year now and I'm doing more and more of the WOD's rx'd. I'm 48 and a mid week rest day is starting to become a requirement. Depending on the length of the morning WOD I might do some light cardio later in the day as stress relief if I have time as long as it doesn't cause me to fatigue and start struggling on heavy load WOD days.