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Alden- Great WOD! Glad to hear your shoulder is healing!! (Heck! I'd be happy with that Pull Up work out!!

[B]WU: [I](Still at base Globo!)[/I][/B]
.6666667mi run
50 ft Frankenstein walks
50 ft hip openers

3 Rounds:
10 Push Ups
10 Air Squats

[B]WOD:[/B]
20 rep Back Squats

195#

[I]Focused on starting with my Butt and pressing out. Seemed to help my knee!![/I]

then for time:

30 Burpee (Yay! Burpees!!) Over-The-Box Jumps 24/20″ [I]Scaled this to 12" box[/I]
30 T2B
30 Push Jerks 135/95 [I]Did 95#.[/I]
Row 1K

18:02

[I]Wasn't thrilled with the time, BUT I checked my log and I did this with the row 1st back on 11 July in 17:23 AND the rower was father away in the globo so I don't feel to bad about this!! :D[/I]

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welcome back guys. glad to see you were not sitting around while you were gone. :D

tuesday

5 rounds

10 ring rows
200 m sprint

7:14

then 20 minutes mobility work

last nite

2 RM back squat w/saftey bar

330 lbs

then 3 x 20 dimler dead lifts w/ 205

then put 4 pork butt on the smoker for the last mountain bike race of the season this weekend.

alden if you are interested in a road trip to race your mountain bike we have 4 great ones next summer [url]www.testofmetal.com[/url] (wfs)

keep up the great work guys.

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Cliff, you mix food and work outs. How do you ever stay focused on the exercise while thinking of food!?!

Yesterday, Grace: 6:38. Power cleans, not squat cleans. It has occurred to me that I needed to work on strict wall balls and see if I can improve on hip flexion. Perhaps, I will be some flexibility for squat cleans again!

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8/16 WOD
Kiwi's Running Seminar
Run up Gibralter Road for about 1/2 hour then back down.

Started with 0.6 miles uphill from Sheffield Reservoir parking lot, then short period of stretching. Run took about about 6:45 (I forgot to turn my Garmin off while stretching): [url]http://connect.garmin.com/activity/211284764[/url]

Then uphill for about 22 minutes, then walk/jog back down to Sheffield Reservoir parking lot. Ran uphill 2.12 miles in about 22:30, elevation gain 794 feet. Average uphill grade = 7.1%. Kept at pace of a little over 10:35/mile up this steep stretch. Downhill run took 28 minutes to cover 2.7 miles with 1,050 foot elevation loss. [url]http://connect.garmin.com/activity/211284780[/url]

Stunning views this morning! Very pleased with my pace. Lead the pack for while, finally fell behind the fast breakaway group. Definitely in top third. Pier to Peak will be hard, no doubt about that, but this run gave me a lot of confidence in my ability to complete it within my goal of 2:45.

Claw

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A great day in Phoenix. Overcast skies, temp's below 100. Tried to convince the crew to do an outdoor WOD today at 6AM without success.

7X2 Snatches fro hip high box. 65....95.

5RFT
10 box jumps (30"), step down
15 burpees
20 KB swings 1.5 pood.

Scales: Step up on 24" box.
20:23.

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Pat - Agreed with you about Cliff's postings!! Making me hungry!! :rofl: BTW, enjoy the cool! It's in the '70s over here!!

Claw - I'm living vicariously through your running exploits!! Good luck on that Pier to Peak Run!

[B]16 Aug (Still at the base Globo):

WU:[/B]
.555556 mi run

3 rounds:
10 push ups
10 sit ups

10 24" box jumps

some headstand work

Oh, Yeah! 11 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

[B]WOD:[/B]
5x3 Snatches @ 75# [I]They were supposed to be squat snatches. Most not so much!! Something I NEED to work on!![/I]

then

4 rounds:
3 Min AMRAP:
30 65/45# OHS [I]Scaled to 70#.[/I]
30 Double Unders [I] Scaled to 90 Single Unders to make up for it.[/I]
Rest 2 min between rounds

4 rounds

[I]Tough 15 min!! OHS took it out of me. Could feel it on the single unders! The 119th & 120th were REALLY hard!! Almost lost it & dropped the weight! :yikes: NOT COOL IN A GLOBO!![/I]

[B]17 Aug:[/B]

12 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

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Cliff - Those races look amazing. After reading the descriptions, I'd hope to be able to finish with "the humans." :)

8/16
Warmup: Row 700m; upper body mobility; pull-ups 10, 10, 5; Abmat situps 10, 10, 10; bench press 80, 95X5
Lift: Bench 115, 135, 155X3; 175 X6
Assist: Bent over rows 135#X10/ 8; 115#x10; pushups X4X10
WOD: Incline treadmill intervals (20-40% grade) 16:00 (climbed 767'); run 5:00 at 7:30 pace
Cash out: Wobble board 3:00

8/17
Warmup: Row 700m; upper body mob; back squat 45, 75, 90X5 (12" box)
Lift: Back squat 110, 130, 145X3; 165X6 (12" box)
Assist: 70# good mornings X3X10
10# DB overhead walking lunges X3X16
WOD: 35# KB swings X50 2:15
Cash out: Wobble board 3:00

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last nite a rousing 18 holes of frisbee golf....we spent over an hour looking in the slash under the hydro lines for lost frisbees

tonite

teams of 3 10,000 m. row each switching after 250m. we were team old grumpy ones me 51, suzanne 52 and brad 55. we came in top 1/4 of the pack for the day. and who says old people don't rock!!!

38:33.7

pat and william the bbqing i do for all the events we are involved with keeps us in bbq pork and brisket all summer long so i don't even really think about it all that much. and it is cooking for the masses. i am able to put it on the webber bullet smoker and pretty much forget about it for 9-12 hours that is why i like doing the large cuts of meat.

now when it is for a close group of friends that is a different story. i babysit the smokers every hour, mop and move the meat around. bbq is just starting to catch on here and the masses are not really exposed to bbq all that much yet so i can get away with the "put it on and forget it style for them.":evilsmile

alden the scary thing with these events is the 45-55 year catagories are the biggest ones and there are some fit fast guys that have been racing for years. i am sure glad i am just the organizer/cook and not actually having to race the darn things.:rofl:

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I like reading here, hoping some of your superhero-ness will rub off on ME!!! :D

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Entered the Mid-Atlantic Hopper in October. Nervous already!!!!