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John, nice filthy 50. Pat, congrats on yet another gold and the impressive weights youre throwing around! Cliff you're killing it on the front squats! Tim, I have some Inov-8 trail shoes and used them for Tough Mudder. They were insane. Nice 5K by the way!

[B][U]February 27[/U][/B]
Swam 1400 yds straight through (28 mins, HR averaged ~135)
Ran hilly 6 miles (57:20, HR averaged 133)
LSD day. On the run, I really had to slow on the hills to keep my HR in range. The first mile is straight up a steep hill and it took me 12 minutes...lol. The arches of my feet hurt for some reason. I guess I haven't been running enough lately. That should go away eventually. With the swimming, I was just trying to swim 28 minutes without stopping and went really slow. I have to admit, that is a pretty boring workout, but I kind of got in a zone.

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Jim Colby--Thanks for the encouragement! Your endurance and times are stinking awesome! I am really impressed with the swimming workouts that you do in conjunction with all the other work you do in the Gym! The more I exercise and research and glean knowledge from you all, I discover I have a whole lot to learn as to form and function with each type of movement that I am attempting.
I hope to get some professional critique of my "running" so that I can practice correctly? My HR seems a bit high on average (about low to mid 160's) for runs of 3-6 miles and if I push it t will max at about 182--seems I really start to go anaerobic at about 190? (I was a smoker from age 15-45) and I am sure that didn't help anything? (When I started working out just two years ago my standing HR was averaging about 85 and now it rests at about 58-63 and I seem to recover very quickly from a max effort interval--(suggestions for improving long distance endurance are anxiously welcomed)

I am entered in a 8k run in 2 weeks and a 1/2 marathon in 5 weeks. It is my goal to run the 8k at a 9min/mile pace and hope to be able to maintain a 9:30 pace for the 1/2 marathon distance?

I never thought I would enjoy running but the challenge of improving seems to charge me up and make me go again and again! (if you know what I mean)

UPS says they will deliver my Inov8's (1/2 size larger) tomorrow so I plan on doing that 5k again on the treadmill tomorrow/Tuesday and compare comfort/fit? (any suggestions as to settings on a treadmill to make comparison to road running? (raining/snowing and generally crappy outside this week!)

Thanks again

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thanks jim. considering lower body is all i have been able to do for the past 6 weeks they damn well better be getting better each week.:)

the saftey bar should be here this which will open up a whole new world of pain.

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[B]Deb thanks for the great post!![/B] I do really good most of the time as far as what I eat vs. the results I want. I don't get really hung up on it other than just wanting a good understanding about what's going in. I've done beautifully on the blocking out the paleo foods and feel great on top of it. I have eaten way more healthy fat than I was prior to blocking so I'm on a good path right now.

Rest day on Saturday and worked on skill work for pull ups and band assisted ring dips on Sunday.

[B]2-28[/B]
Warm-up
Run 400m
3 rounds
5 jumping squats, 10 push-ups and 15 back extensions

Workout:
Hanging power snatch 3 x 5...55#-65#-75#x-70#-75 (1rep new snatch pr)-70# made 6 reps at my old 1 rep max. Also did 9 unassisted pull ups this morning!! Woot!!

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Congrats on the GOLD Pat!!

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Michelle, Deb,--Mega dittos on the great posts/responses on the Paleo/Zone--just frickin eating right for your body and routine! I have definetely gleaned a lot of knowledge from you all!
[B]02.26.11[/B]---First time to go to the open gym workout day! joined a team W/O that included some of our elite athletes and some new guys and an old guy (me)
WOD: 2 rnds for time
SDLHP-65# 100rep
OHS-35# 100rep
Abmat sit-up 200rep
Row-2000m
GREAT WOD FOR ALL OF US-"We won by 1 second"
Spent another hour working on a strength routine with a couple of guys and coach Kurt! Banded BS/box, DL on 6"box, Ab routine (did plank holds/Hollow Rockholds, Heavy Sled pulls

[B]02.27.11[/B] rest--Jump-rope practice and Mwod hips and (oh my calves are still tight stretches)

[B]02.28.11[/B]
WU: jump rope practice with new RX rope, Pass-thru's, Bergener WU x 2
WOD: Hang power snatch 3-3-3-3-3 reps
35, 35,55,65,75#--(this was hard for me as my shoulders are still pretty restricted) think it best if I stay away from these for a while!

got home and my 2nd pair of Inov8-F Lites (1/2 size larger showed up)
so I excitedly strapped them on and got some music set up and ran [B]1 mile[/B] (2% grade), [B]8m/m pace[/B], took a 2min break got some water/electrolytes cubes and took off for another [B]2miles[/B] (same pace)--Shoes definitely felt less restricted at little metatarsal joint?-- took 1 minute break and then did another [B]2 miles[/B] (stepped up the [B]pace to 7.8[/B]) and felt pretty strong at the end!--(calves are tight) but no pain in left foot so I am thinking I will keep this pair (and hope they don't stretch to much?) Seems they tighten up pretty good with the laces so should be fine!--Now to work on that Pose form and get the calves used to this new load on em!!!---stretch, stretch, stretch

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Congrats Pat.... everyone seems to be doing great!!

[B]02.28.2011-Monday
Weightlifting FDU[/B]

Warmup

[B]Sn Press/OHS[/B]
15kg/3+3 (3)
25kg/3+3 (3)
30kg/1+3 (2)
33kg/1+2
36kg/1+2 (2)
40kg/1+1 (2)
42kg/1+1 (2) had a miss, got nice & deep and lost the bar forward getting up, the 2nd one was, he said, not quite low enough. Mostly mental, afraid I wasn't getting up again. Big diff for me, ATA.
37kg/1+2
35kg/1+2

[B]Power Jerk[/B]
15kg/5
25kg/4
30kg/4
35kg/3
40kg/3*
45kg/2 (2)**
50kg (2)***
*these were perfect
**a bit fatigued & some pressing out
***still not jumping deep enough and back to an old CF habit of jumping with one foot back
[B]
Backsquat[/B]
35kgx5
40kgx3
45kgx3 (2)
50kgx2 (3)
55kgx2
60kgx1 (3)
40kgx8
again working on elbows down chest up full depth.

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Pat- Congrats on the Gold! I wanna be you when I grow up!
Tim - Good luck on those races! Hope the shoes work out for you. Agreed about the Gymnastics WOD, Carl Pouli has an awesome way of showing how to make the gymnastics stuff easy.
Jim Colby - What Tim said. I enjoy swimming, but usually do breast stroke with push ups after a certain number of laps. (Scares the wife & "the straits")
John - Great Filthy 50! Hear you on those single unders!
Cliff - Super job on the front squats.
Claw - Hear you on those cleans!
Jack - great job on those DLs!

[B]24 Feb:[/B]
[B]WU:
[/B]800m run
2 rounds
10 squats
10 push ups
5 forward rolls
headstand with tucks

[B]WOD:
[/B]For time:
100 Superman
100 Hollow Rocks

3:58 [I]AND I AM sore!!
[/I]
[B]25 Feb:[/B]
[B]WU:[/B]
800m run
3 rounds
10 squats
10 push ups
5 forward rolls
headstand with tucks
Forward Rolls

[B]WOD:

[/B]3-3-3-3-3-3-3 Cleans (Power or Squat)

45-65-95-115-135(f)-125(f)

[I]Banged my knee on the last set & quit. Wasn't a good workout.[/I]

[B]27 Feb:

WU:[/B]
100 single unders [I](Trying to string as many together as possible!)[/I]

[B]WOD:
[/B][URL]http://gymnasticswod.com/content/sun-0227[/URL]
[URL="http://gymnasticswod.com/content/burpee"]Burpee[/URL] to [URL="http://gymnasticswod.com/content/broad-jump"]Broad Jump[/URL]

~170ft

[B]28 Feb:

WU:
[/B]500m row
2 rounds
10 Air Squats
10 Push ups

3 Headstands with tucks
4 forward rolls

[B]WOD:

[/B]For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

35:35

[I]Last day in the Base Globo! Tried to do the DLs in set of 3, was worried the staff would kick me out for making too much noise! ;) This was slow but i felt good since the lifts were on the heavy side![/I]

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[QUOTE=Tim Randall;908646]Jim Colby-- My HR seems a bit high on average (about low to mid 160's) for runs of 3-6 miles and if I push it t will max at about 182--seems I really start to go anaerobic at about 190? (I was a smoker from age 15-45) and I am sure that didn't help anything? (When I started working out just two years ago my standing HR was averaging about 85 and now it rests at about 58-63 and I seem to recover very quickly from a max effort interval--(suggestions for improving long distance endurance are anxiously welcomed)

I am entered in a 8k run in 2 weeks and a 1/2 marathon in 5 weeks. It is my goal to run the 8k at a 9min/mile pace and hope to be able to maintain a 9:30 pace for the 1/2 marathon distance?
[/QUOTE]

Tim, everybody's HR is different. 160-165 is race pace for me (I hit that during Kelly the other day). I can't maintain >170 for more than a couple minutes any more, although 10 years ago, I could run a 10k in the low-170s. The last time I hit 190+ was when I was in my 20s. My wife's HR jumps really high when working out, kind of like yours and my son's is more like me. Oh well. From your training times, I think you will beat your time goal in the 8K.

[B][U]February 28[/U][/B]
[U]Lunch[/U]
[U]Swimming[/U]
13x100 yds, 30 sec RI (mostly 1:35-1:40)
HR in the 130s during first half of workout, then low 140s and hit 150 on the last interval
[U]
After Work[/U]
10 mins jumping rope
10 minutes mobility work and dynamic stretching
Back Squats: 10x135#, 5x170#, 5x200#, 10x225#
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x135#
DH Pull-Ups: 5, 5, 8
I dropped the squat rack safety bars another notch today. My butt had been just touching the top of the 20# dynamax ball previously, but I wanted to go even lower and see how it felt. I really got a nice burn from it, so I think I'll continue with it even if it means lifting somewhat lower weights. My bench and back squat will be about the same now. Shoulder press was kind of a struggle and pull-ups felt bad. Payback time from not doing these in over a month! Hopefully, I'll get it back in 2 or 3 weeks.

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another day another lower body workout

3x8 bulgarian split squat on 12"box with 12lb k.b. on each side.

then 200 lunges with 20 lb vest on. 11:38

my coach was laughing at me and saying he had saved this one for 3 weeks for me. i am beginning to chomp at the bit to get back to regular wods as i really think they might be easier than what i have been doing for the past couple of weeks.

just kidding i know they are all tough. just some tougher than others.

keep up the great work everybody. just proves we are only as old as our minds let us think we are.