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[QUOTE=Terry Dickman;796536]6-12-10



WOD 2:
Run 200 m x 2 [B]0:40, 0:46[/B]
Run 400 m x 2 [B]1:49, 1:46[/B]
Run 800 m x 2 [B]4:17, 4:13[/B]
Run 400 m x 2 [B]1:48, 1:53[/B]
Run 200 m x 2 [B]0:52, 0:45[/B]
* ran on all weather track 93 deg (felt like 100)
Rest the time of the previous run. These should all be completed at 90% effort or higher. Push hard, run like your being chased every time. Post all times.[/QUOTE]

I like that run progression. I"m close to the HS so I've got access to the track.


Friday,

Worked out at the little "Executive" fitness spot in the Sears Tower. Just some basic lifting, kinda short on time but I've been missing too many workout to that excuse lately.

Shoulder press 5x3, 95, 105, 115 (2), 105, 105 lbs
OHS, 5x3, 65, 75, 85, 95, 95lbs
Weighted pullups, 5,4,3,2,1 25, 35, 45, 50, 60lbs


Saturday, Team WOD

In a team of two with one working at a time (except buy in)

50 burpees buy in
100 Thrusters (85#)
200 Box jumps
300 Sit ups

Partner carried me a bit on the thrusters, I was able to cover the box jumps.

23min 13 sec

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[QUOTE=Stephen R. Lampl;796555][I][B]100612 SATURDAY

[/B][/I][B]FIGHT GONE BAD Fund Raiser at CrossFit Modesto

[/B]Scored 215 (1 less than the last FGB I did about a year ago), but this time, my form must have been decent on everything, because I only missed on two reps - - wall balls where I didn't quite reach the target on the last round.[/QUOTE]

Nice Job Steve...I wanted to go but my coach wanted me to stick with his training plan. I know Nick went, haven't talked to him yet.

6-13-10
Did Level 2 of Coach Rut's Stress Level Running Program. Ran in think grass with VFFs...made run with high knees.
I hit 60 yards on target, beat all the other target times by 1 second, ready for level 3.

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[QUOTE=Terry Dickman;796657]Nice Job Steve...I wanted to go but my coach wanted me to stick with his training plan. I know Nick went, haven't talked to him yet.

6-13-10
Did Level 2 of Coach Rut's Stress Level Running Program. Ran in think grass with VFFs...made run with high knees.
I hit 60 yards on target, beat all the other target times by 1 second, ready for level 3.[/QUOTE]

Thanks Terry! Would have enjoyed seeing you. Talked with Nick quite a bit - - your programming is really paying off. I did a bit of research over on the CFE site and realize that if I'm going to progress, I've got to get my endurance up and get serious with the eating. I'm with Jeff too on the running progressions. Those look like a great place to start, but of course scaled back. BTW - glad it was a bit cooler at CF Modesto than where you did your runs! Sheesh!

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[B]06.12.2010-Saturday[/B]
Flexibility workshop 9-12....

[B]06.13.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# vest
Strength: Deadlift - worked up to 225#

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[quote=Deb Borbone;796816][B]06.12.2010-Saturday[/B]
Flexibility workshop 9-12....

[B]06.13.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# vest
Strength: Deadlift - worked up to 225#[/quote]Quite a rest day, Deb! Nice work!

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terry , can you share some thought on that table ( coach rut) is that to develop your lung capacity/endurance for "normal" wods or are you anticipating some run in the wods at the games...i mean is that training specific for running ? or just to develop your breathing ?
thanks

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6/14 WOD

Overhead Squats 3-3-3
95-105-115f(2 only)

Followed by the “Broomstick Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All movements with the exception of the run will be performed with a PVC Pipe.

20:43 as RX'd (i.e. PVC pipe). Good to be back after a rest week. I needed the rest, and now I need to work again. Still can't string together 3 OHS @ 115#. Broomstick Mile is a lot of reps, with lots of full ROM moves at end. Tougher than it looks.

The Claw

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[QUOTE=Jim Cordes;795652]Thanks. No, I'm a terrible swimmer (which is why I'm doing this: [url]http://www.crossfitpacificcoast.com/2010/05/25/h-2-o-june-19th-los-banos-pool[/url]) (WFS) I was wondering if I would bump into you there, or anywhere for that matter. We ought to meet one of these days.

The Claw[/QUOTE]

Have fun at that clinic! Sounds like they're experienced swimmers and will be able to help you a lot. What time is the clinic? Did they rent time there?

I [B]LOVE[/B] Los Banos, but I don't swim there anymore. Used to do the noon swim, but it really cut into my day, and I was just getting too much mid day sun. Now I swim at COAC, where I teach aqua class. Well, I missed it this morning, as it's so gloomy and chilly that I just couldn't get myself to go to the pool.

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[QUOTE=Peter De Sury;796916]terry , can you share some thought on that table ( coach rut) is that to develop your lung capacity/endurance for "normal" wods or are you anticipating some run in the wods at the games...i mean is that training specific for running ? or just to develop your breathing ?
thanks[/QUOTE]

hi peter,
the stress level running program is just part of my programming for GPP.
doing sprints will help you in many ways. i believe this program by coach rut is not specific for running or breathing, it's original intent is for conditioning athletes, (football, soccer players, etc).

i doubt we will be doing sprints in our wods at the games but who knows, i would love to see some sprints come up as opposed to 400/800m runs. just trying to be prepared for anything and working on my weaknesses....i do anticipate that there will be a WOD with rowing or running though.

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06.13.10:

Work at the hunting lease property: hauling cart loaded with 200 pounds, hauling 50 pound sacks of corn across creeks, etc., carpentry while suspended from a harness in a tree— I was whipped after a couple of hours. Really fatigued my grip and core.

06.14.10:
Month 4 Week 2, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP:
Pullups
5x #4 band
5x #3 band
3x #2 band
Bench Press
5x95
5x125
3x135
20 PVC Rollovers

STRENGTH:
Pullups
3x #1 band
3x BW
3x BW+5 lbs ([B]F-4[/B])
BP
3x170
3x190
6x210

WOD:
20 Body Rows
20 Ring Dips

2:30