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8/10 WOD
Run Dolphin Fountain to No Shooting sign

Made it 5 miles in about 54 minutes then stopped. I started walking and running at about 4.5 miles. My legs felt very heavy, and I gave up when Dave Almeida passed me on the way to pick me up. Looking at Garmin, I started out pretty fast. Made it to the Old Mission in 25 minutes and to Sheffield Reservoir at 40 minutes. The last few yards on the Garmin were actually in car after Dave picked me up but before I turned off Garmin, it was not a sudden burst of running speed.

[url]http://connect.garmin.com/modern/activity/561937680[/url]

Claw

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Monday August 11, 2014

Heart and lungs felt tired from yesterday's 10 minute AMRAP.

Mobility (pass throughs, goblet squat hold, OHS hold, ankle movements)

OHS 10x45

Practiced jumping with the bar in my pockets

snatches, 11 moves up to 155#

c&j, 11 moves up to 215#

Am still trying to learn the squat snatch and the squat clean.
They are coming, but slowly, and my butt still gets as high as my chest, which I am specifically trying to eliminate.

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Nice work guys!

[B]WU:
At base globo:[/B]
.5 mi run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
Fingertip Plank progressions
10 Push Ups
4,3,3,2,2,1 Pull Ups
10 Sit Ups
5 HSPUs
10 DUs
10 45# Presses
10 45# OHS

[B]WOD:[/B]
2007 (scaled)

1000m row
3 RFT:
25 Pull Ups
7 115# Push Jerks (Cleaned from the floor)

17:31

[I]I did the row in 4:10. I was surprised at how tough 135 was. I dropped the weight to 95#, which was easier. After doing 3 rounds, I looked and saw I put the 35# plates on the bar! :D[/I]

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8/11 Hike Hotchkiss Mountain. 6.6 miles; 2400' elevation gain; max elevation 12,700'

Not sure which was worse, the uphill or the downhill. Don't think we'll be mountain bike riding tomorrow; we're both pretty whipped.

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wow great work as usual guys

last nite

5 rounds

12 185lb dead lift
9 135 lb back squat
6 135lb bench press

9:00

3 x 20 35lb sit up

100 red band pull aparts

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Tuesday August 12, 2014

Walked 3.25 miles, some in a drizzle, some in the rain.
[url]http://www.mapmyrun.com/workout/687166225[/url]

Then did some stretching and mobility.

Going to try to alternate lifting days with body weight and walking/swimming days.

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8/12
WU: 90 mile m/c ride with 30 miles of dirt in the middle
Workout:
PushupsX3X10
KB rows 35# X3X10
KB press 35# X3X10
100 KB swings 35# 3:29

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Nice jobs guys!!

[B]WU:[/B]
500m row
10 Leg swings (Each leg, Both directions)
100+ SUs
15 Air Squats
15 Push Ups
4,3,2,2,1 Pull Ups
15 AbMat Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
4 RFT:
400m run
8 Chin Ups (10#)
10 Cleans (115#)

25:30

[I]This was slower than, I'd have liked. I was happy that I was able to get the chin ups and that I was able to get 4 in a row in the last round. Of course, I did the remaining 4 as singles! :rolleyes:[/I]

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in teams of 2....2 rounds

20 ring chin ups (i got to sub 3x narrow mega rows) while partner holds 225lb bar up. when one stops their work switch.

40 24" box jump overs

60 wall ball with partner holding squat position (real squat position not the gorrilla type squat position)

200m. partner carry

i was partnered up with another 55 year old buddy. the only other m/m partners in the class was a 24ish RCMP officer fire breather and a late 20's super fast runner. we were even heading out the door for the partner carry after the first round and about 10 feet ahead of them at the turnaround point of the first carry.

i think the wheels fell off their bus right after the turn around though cause after that it seemed we were always one movement ahead of them.

we 2 old guys ended up wooping them by almost 2 1/2 minutes.....:D

200 large green band standing abs (unbroken)

3 x 50 single black strand abs oblique things

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Wednesday August 13, 2014

Back is nearly 100%.

Mobility work

Snatches to 155#
Still feel like I'm in the "two steps back" phase wrt learning the squat snatch.

C&J to 175#
Also still feel like I'm in the "two steps back' phase wrt learning squat clean.

2 sets of 5 front squats at 135#.