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today did my interval work with fins and kick board in a different fashion from the freestyle:

3X50 kicking w. 15 sec. rest in between for 4 rounds. Each round separated by a gentle 50. It just took an additional 50 to get the heart rate pounding up.

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8/14 Hotchkiss Mountain Re-do. 7.2 miles; 2600' elevation gain (9100' start/ 11,700' at the top) (error in previous post about max elevation)

8/15 Dual sport ride. 70+ mile ride with 45 miles of dirt. Lake City to Slumgullion Pass, to Cathedral (ghost town) to Los Pinos Pass, to Powderhorn and back to Lake City.

8/16 Mountain bike ride. 3 laps around Lake San Cristobal and part of the Alpine Loop. 20+ miles, 2100'+ of elevation gain.

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@Pat, oh I hate those fin and kickboard sessions, they make my calves cramp...

Sunday August 17, 2014

Some stretching

21 minutes of continuous activity with light kettlebells and a roller wheel (which really gave my back a good stretch)

some HSPU skill practice, some false grip ring pullup practice, some dip practice.

Overall an easy day.

Watched Tim complete swings 2001-2500 of the 10k kb swing challenge. The kettlebell looked a little heavier today...

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8/17 Hike to Water Dog Lake. 9 miles. 2,500'+ elevation gain. Max elevation 11,100'+. 2.3 mph average.

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nice work as usual guys!!!

friday

powerlift total

back squat 377.5 pr
bench press 220 (post shoulder surgery pr)
deadlift 421.5 pr (heather one of the gym owners was watching this one and convinced me to do one last one for the heart....got 430lbs up)

total 1019 lbs

preped food for bike race tomorrow

saturday....hung over

annie

100 cal ride on the ayiredyne
100 sit ups
100 squats
100 cal row

21:38....felt much better

cooked 70lbs of talipia for 180 mountain bike racers hungry for fish taco's....done with mountain bike racing for the year :pepper:

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good to see you all around.

Wendler Shoulder Press day:
5X 145, 155, 160.

3X10 X 105 jerk
3X10 KB swing, 1 Pood.

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Impressive stuff guys!!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 air squats
5,4,3,2,1 Pull Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
15 min: Clean and Jerk up to a heavy single
15 min: Snatch up to a heavy single
For Time:
100 Hand Release Push-Ups
200 AB Mat Sit-Ups
300 Air Squats
Break up as needed

165# C&J
105# Snatch
23:41

[I]Tried 175# for the C&J's. I backed off & got 165#. I got 105#, but I couldn't get 125# :mad: I broke up the Metcon into 10 HRPUs, 20 Sit ups, and 30 Air squats. My knee hurts! :rolleyes:[/I]

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@Cliff, nice total!

Monday August 18, 2014

Mobility

Snatch Practice
went 10 for 12, up to 155 with the two misses at 160

C&J Practice
went 12 for 12, up to 215

Walked 3.8 miles (this was extremely painful for the last mile)

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last nite


Mega Bow Box Squat: 10x2
*50% 1RM + 25% bands
**squatting to a box 16 " box 90 lbs in plates

AMCAP in 1min.:
Airdyne 34 cals....just about killed me


Nancy
5 rounds for time of:
500m Row
15 Lateral Wallball (20)

16:09

Ext. Rot. Band Pulls: 4x20/s single red band

5 rounds of:
20 Hollow Rock
10 Toe Touches

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[B]WU:[/B]
500m row
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull Ups
Mobility work

[B]WOD:[/B]
10 RFT:
10 HR Push Ups
100m sprint
90 sec rest between rounds

21:00

[I]Hand Release Push ups? Again? Actually, they weren't that bad. I didn't kill myself on the sprints, but I could feel them later today![/I]