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11/10 WOD
Santa Barbara International Half Marathon
1:57:00, PR by 0:58!

Was worried about the forecast cold at the start of the race, low 40's. Opted for long underwear shirt under Crossfit t-shirt, gloves, and a wam cotton ballcap. Actual temp at start of race was about 50, and it was sunny with little wind and a million people crowded at the start so I ditched the long underwear shirt and just went with t-shirt, gloves, and warm ballcap. That turned out to be perfect.

Found Sarah Schultz at beginning and we ended up running first five miles together, which was totally fun. Started at slow pace of about 10:30 per mile and slowly picked up pace to 10:00 and then 9:30. By this time we moved onto the narrow bike path which made it hard to go much faster. We had started at the back of the pack so we could be the passers and not the passees, but the crowds were a little thick. We often had to step off the path into the dirt to go around slower runners. At about mile 5 I suggested picking up the pace to 9:00 but Sarah said she was in a comfortable groove and I should move ahead. She looked like she was in a comfortable place, too, running very easily and rocking out to something in her head, so I moved on.

Garmin report: [url]http://connect.garmin.com/activity/243031543[/url]

Sarah and I did 10:30, 10:00, 10:00, 9:30 miles for first five miles or so. I then picked up my pace to roughly 8:15 miles until mile 11 (with 0.4 mile Cliff Drive uphill) which was a 9:46 mile. Last 2+ miles were about 7:50.

I felt pretty good but also like I was pushing it. Running up Modoc was slow because the gradual uphill goes on for a while. By contrast, running up the 0.4 miles on Cliff Drive was not as bad as expected, probably because I had recent memories of 13 miles of Pier to Peak uphill in my mind. I put my head down, took small steps, and pumped my arms more. This was the only point along the run where I got passed by others.

Once I got to Meigs and Cliff and started downhill, things actually got a little tougher for me because I started to let it all hang out trying to get a good time. Probably the hardest part of the run was coming down the hill between Shoreline Park and Leadbetter Beach. I am used to the placement of the finish line for the Night Moves runs and pushing to that, but the finish line here was probably 500 meters past that, and pushing those 500 meters was tough!

My time was 1:57, to get to 1:55 I just need to run 9:30 miles from the beginning through mile 5, then pick up to 8:15. To get to 1:50, I need to run 8:30's the whole way.

Claw

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Tuesday November 13, 2012

Tommy Mac, 33:52, Rx except I used PVC for the OHS.

@claw, nice race report. Congratulations on the PR!

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Cliff - I saw Neil Young a few years ago in DC and you are right on. That guy does rock!

Claw - Nice work on the run!

11/13
Warmup: Row 800m; butt kicks; high knees; Abmat situps; weighted back extensions; deadlifts 45, 115, 140X5/ 170X3
Lift: Deadlifts 200, 225X3/ 255X5
Assist: T2B X2X10; 65# good morningsX2X10
My core was definitely feeling yesterday's hike. Those deadlifts were heavy.
Skills: Burgner warmup; OH squats 45, 55, 65, 70X5

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Claw - Nice run!! WTG!!

JT - Great work on Tommy Mac!

Alden - Way to go on those Deadlifts & Good Mornings!!

[B]WU:[/B]
.55556 mi run
100 SUs
DU practice
10 24" Box Jumps
3 rounds:
10 Push Ups
10 Sit Ups
10 Walking Lunges

[B]WOD:[/B]
5RFT:
80 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

11:11

[I]Tried 135# & 95#, but didn't like my form. (Didn't want to bail in the base Globo!) My grip is the limiting factor for the KTEs. Can string 5 in a row, though in later rounds, 2 in a row is what I start the KTE part of the rounds!

Didn't do a D@MN Burpee (Yay! Burpees!!)!!! :D[/I]

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nice run jim!!

great work william on that wod

deb....if he is on your bucket list try and find some way to get tickets.

tonite

saftey squat to a 16" box 1 RM 340

then 2 x 20 dimler dead lift 135 lbs

then 5 x 20 45lb dbell sit ups

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11/13
wu 120 Burpees done in sets of 10 15 10 and 5

WOD 8:00 AMRAP
6 Thrusters @ 75
6 T2B
8 rounds 2 thrusters

m/58/180

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11/13 WOD.
4 x Max Effort – Strict pullups
~90 Sec Rest

9-7-7-5

5 Rounds for reps:
Speed skaters*
60 Sec on
60 Sec off
*reps must be at least wide as length from hip to ankle

75-87-90-92-98
Total 442

This workout was a lot of fun and fairly easy as far as CPC WOD’s go. My scores progressively increased on the speed skaters as I got the technique it down. Basically, the secret to a high score was to try to keep my upper body as still as possible and move my hips and legs back and forth underneath my upper body as sort of an upside down pendulum.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8182993753/[/url]

11/14 WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

15:04 @ 115#.

This was very humbling and frustrating. I started at 135# but spent three or four minutes to only get my first 14 squat cleans. My form was not so good and I often caught it so low in the squat that it was a real effort to front squat the bar up. KJ was keeping a watchful eye on me and we both finally decided after about the 14th rep that I needed to scale down to 115#. That sped things up considerably, although my squat cleans at 115# were power cleans followed by a front squat. The ring dips went slower than expected; I ended up breaking them up into sets of two to four.

Claw

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Hero day at Tribal.

Tumilson

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells (or 135/95 Barbell)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

34:01. 88 Burpees!!!!!

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[QUOTE=Jim Cordes;1107643]11/13 WOD.
4 x Max Effort – Strict pullups
~90 Sec Rest

9-7-7-5

5 Rounds for reps:
Speed skaters*
60 Sec on
60 Sec off
*reps must be at least wide as length from hip to ankle

75-87-90-92-98
Total 442

This workout was a lot of fun and fairly easy as far as CPC WOD’s go. My scores progressively increased on the speed skaters as I got the technique it down. Basically, the secret to a high score was to try to keep my upper body as still as possible and move my hips and legs back and forth underneath my upper body as sort of an upside down pendulum.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8182993753/[/url]

11/14 WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)Ring Dips

15:04 @ 115#.

This was very humbling and frustrating. I started at 135# but spent three or four minutes to only get my first 14 squat cleans. My form was not so good and I often caught it so low in the squat that it was a real effort to front squat the bar up. KJ was keeping a watchful eye on me and we both finally decided after about the 14th rep that I needed to scale down to 115#. That sped things up considerably, although my squat cleans at 115# were power cleans followed by a front squat. The ring dips went slower than expected; I ended up breaking them up into sets of two to four.

Claw[/QUOTE]

Im confused. How low do you go when you front squat? Doesnt a low catch mean you were fast under it? Video?

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21-18-15-12-9-6-3

135lb sumo dead lift
20 kg kb swing

8:13

lower back really taxed by the end

4 days off as the comp team and coaches are all headed off for a weekend comp. deffinatly feel the need for a few down days.....i hope.....