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[B][U]July 2[/U][/B]
Easy 1.5 mile run
Some light swimming in the lake
Fine-tuned the bike

[B][U]July 3[/U][/B]
Sprint Triathlon (500M swim, 20K bike, 5k run)
[B]1:16[/B] (4th in age group, 22/110 overall, 16/110 on bike, 32/110 on swim, 39/110 on run)

I was hoping for sub-1:15, but didn't quite get it, so I'm a little disappointed, but this is an ok result for the first tri in 12 years. I lost over a minute on the bike course due to traffic issues. I lost a minute taking off my wetsuit since I hadn't practiced that. Took too much time in transitions and, despite telling myself not to do it, I walked through the water breaks on the 5K run instead of just toughing it out for the last 15 minutes. The race was short enough that I didn't need the water station and I had already taken in enough water on the bike leg. Had I done all of that properly, I would have been well under 1:15. Drinking beer by the bonfire at the lake the night before probably didn't help either, but it was fun. It was a humid 97 degrees on the course, so the heat out on the run was brutal and messed with my head a bit. There were some blistering fast 50-54 year-olds. They took 2 of the top 3 spots. I ended up 4th in my age group.

Can't wait for the next tri on July 24th. Hopefully I worked out some of the kinks on this one, because the next one is twice as long.

[B][U]July 4[/U][/B]
Swam: 7x200M, 7x100M, 2x50M

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That's a very good time at any age. You might have run out of steam, but for the beer!

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good job jim on the tri. and everybody else seems to have kept on killing it as well.

last thursday

loggers sports practice. axe throw for about an hour till we broke the ax handle. then onto the chokermans race. learning how to run 20 on a 12" log floating in water dragging a 80 wire rope with steel bell thing. great fun till my dog knocked me into the water via bouncing off the log. according to all spectators it was a sight to see.

canada day weekend...golf, beach, dog walks, driving range, cold pilsners, fresh sea food....

last nite

amrap 20 min

6 back extensions,
9 33lb axel bar curls
12 ab mat sit ups

15 2/3 rounds

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Congratulations on your Tri J.C.

7/1
10x2 box squat w/ chains 135
6 sumo DL @225
kneeling squat (strange)
24" BJ weighted

WOD Helen
10:37

7/2
wu run 1 mile
WOD
2 mam team, 1 man always running
25 BJ
25 pullup
25 55# KB swings
25 K2E
25 burpee
when first man is done with 25 reps he runs while 2nd man works
and this was a tuff one
Bench 9x3 w/ chains @160
3x15 green band tri ext
3x10 ring row

7/4 WOD 2 rounds
1:00 KB swing @35
rest:30
1:00 KB clean right arm @35
rest :30
1:00 KB clean left arm @ 35
rest :30
1:00 Goblet squat @35
rest:30
1:00 KB push press @35

m/56/180

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[QUOTE=Pat Quigley;952855]Breakfast can be difficult for those who wake up tense. Consider a walk around the block or several minutes of light yoga.[/quote]

Being the resident Yogini, I agree with Pat here. A few Sun Salutations is perfect for easing into the morning. It gets the blood flowing, clears your head, and gets you hungry.

[QUOTE=Perry Dean Freedman;952858]There's not a lot of different foods you can eat on Paleo that I want to eat for breakfast. I always eat a huge breakfast. Trying to eat Paleo this morning, I had fruit and an omelet. Just not enough. I can eat Paleo the rest of the day, but breakfast is difficult. Perhaps I'll just eat Paleo ish, and eat what I want foe breakfast.[/QUOTE]

Fruit and eggs work. Paleo Athletes recommends protein and fruit. Having lived in Europe, I enjoy Kippers and Fruit for breakfast. Lol .. I don’t know many Americans who can eat fish at 4am though!

:stir:

[QUOTE=Deb Borbone;952863]mines something like this: 4 eggs, bacon, spinach, sweet potatoes, steak or hamburger w/the eggs if there's leftovers.
plus orange or OJ/Blueberry juice mix....[/QUOTE]

OMG! If I ate that Id be sick! That is a huge amount of food! But then, your fueling those crazy-intense workouts you do! (And when I learn to read kg, I think Ill really be intimidated!)

:D

[QUOTE=Deb Borbone;952941]I throw 2 c ea. of walnuts & pecans in the food processor, like that better than almond butter, toast the nuts first, mmmm!!![/quote]

I make my own as well .. and favor walnuts and pecans. I could eat at your house any day!

Hey Deb .. whats your schedule like? Now that Im doing CrossFit everyday (two weeks now), Im looking at adding more workouts. Do you do them morning and afternoon / evening, or all at once?

[QUOTE=Jim Colby;953222]I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that. I will frequently do strength training after a long endurance workout or vice versa. Its good to learn how to pull out that extra bit of strength when you're tired and also good to learn how to go long after first tiring out your muscles with some strength work.[/quote]

Still diggn’ this idea. Even moreso after the, seemingly, way-to-long-without-CrossFit-weekend.

Loosely, Im sortta doing this now: Before the Warm Up, I like to warm up on my own. Then when the WOD is done, more warming up / cardio. Think Ill get more organized with this ..

[QUOTE=William Hoogsteden;955645][B]WU:[/B]
A LOT of stretching!
Headstand[/quote]

Im all about both! Love the Headstand. Ever do Headstand to a [URL="http://www.trueyogainc.com/uploaded_images/Crow-Pose-701915.JPG"]Crow Lift[/URL], then back to Headstand. Good abs and balance.

Ok .. my measly little work out for the day: [URL="http://www.board.crossfit.com/showthread.php?p=956693#post956693"]Short yet Intense[/URL] (Lol .. for me!)

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yesterday: 5 mile run on Spray Beach.

Today: "Morrison": 40:30. Felt like puking during the 2nd round. Very intense WOD.

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That's some time [B]Jim[/B]!! :highfive: Congrats.

[B]Valarie,[/B] I never did Xfit every day, 3 on/1 off. Its kind of weird b/c I started at my gym when they started, and probably could have gone every day then. But the workouts got harder and harder and harder over the 2yrs I was there. I did get to a point where I did other stuff before and/or afterward - mainly strength stuff. So couldn't do every day w/o paying - sooner or later I'd hit a wall, lousy times, aches & pains, no strength gains. I need my rest days!! Hard for me to make gains without them.


[B]7_5_11 Blairstown[/B]

Kind of a prehab workout.

1 Mile brisk walk w/dog

[B]Bench[/B] all pretty easy. careful w/shoulder & b/c I benched last week
45#/10
75#/3
95#/3
105/3 (3)

[B]Skullcrushers[/B]
50#/8 (4) ouchie

[B]Rear Delt Raise[/B] pbly could add weight, havent done these in forever
10#/10 (4)

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hottest day of the year here so far 24 celcius.

after warm up our coach was going to go over the mechanics of the wod and since my shoulder precluded me from doing the entire wod he was hemming and hawing with what to do with me for the next 15 minutes. jokingly i said i would go for a couple of 800 m runs. he smiles and says 2 km run.

i added 12 seconds to my last 2 km time.... 10:21

wod 5 rounds

15 65lb good mornings
180 foot 150 lb yoke carry

10:36

did not really feel all that great when i left the gym tonite.

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[B]Perry[/B] I didn't see your post - Morrison. Yeah that looks pukie for sure!! Everything you do lately seems to be in the hundreds; and five mile run the day before!! Cant wait to see your next wod. :stir:

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7/4 WOD
Team WOD for the 4th of July. Teamed with Troy and with Nathan and Jenny Strong (and Jenny's baby due any day now). Awesome fun!

7/5 WOD
Front Squats: 5-3-2-2-1-1
135-155-165-185-205f-195
195 ties my PR. Felt very strong today. Worked with Traver and Mike Mac, both of whom put up huge numbers!

Claw