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8/2 WOD
Kiwi's Running Seminar
(All links below WFS)

Warmup, jog from State and San Roque up San Roque: [url]http://connect.garmin.com/activity/205823000[/url] (took about 10 minutes, then forgot to turn Garmin off at top for about 3:20)

Split 1 (top of Heartbreak Hill, 0.21 miles) 1:32: [url]http://connect.garmin.com/activity/205823011[/url]

Jog all the way down to bottom then immediately start up again.

Spit 2 (bottom of Heartbreak Hill, 0.21 miles) 2:06: [url]http://connect.garmin.com/activity/205823023[/url]

Interesting that top and bottom show as 0.21 miles and about 40’ elevation gain. In fact, bottom is longer and steeper and much harder, as reflected by my times.

Split 3 (top of Heartbreak Hill after 30 second break) 1:31: [url]http://connect.garmin.com/activity/205823040[/url]

Split 4 (bottom of Heartbreak Hill) 2:09 (forgot to turn Garmin off for about 5 seconds): [url]http://connect.garmin.com/activity/205823046[/url]

Split 5 (top of Heartbreak Hill after 30 second break) 1:42: [url]http://connect.garmin.com/activity/205823058[/url]

Split 6 (bottom of Heartbreak Hill) 2:01: [url]http://connect.garmin.com/activity/205823072[/url]

Split 7 (top of Heartbreak Hill after 30 second break) 1:40: [url]http://connect.garmin.com/activity/205823078[/url]

Split 8 (bottom of Heartbreak Hill) 2:24 (forgot to turn Garmon off for about 10 seconds): [url]http://connect.garmin.com/activity/205823087[/url]

Split 9 (top of Heartbreak Hill after 30 second break) 1:44: [url]http://connect.garmin.com/activity/205823092[/url]

Yes, this was hard.

Ditto what KJ and Sarah have said, sexy group of Crossfitters!

Claw

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Damn Claw, that was ONE complex WOD.

Picked up a sprain in right knee last workout. Been doing lots of ice and compression. Went to Tribal today and modified the routine.

5X3 Clean. 75....145 Scale to Power Clean

21-15-9
KB swings w. 1.5 pood
Lateral burpees
two minute rest then
12-9-6 of some routine.

Scale Single leg deadlift w. prescribed weight.
12:46.

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good on you claw. that's a ton of hard running.

pat take care of that knee

tonite

800 m run for warm up

then

400 m run
30 24" box jump
30 20 lb wall ball
400 m run
21 24 kg kb swing
12 ring row
400 m run
15 115 lb zerker squat

12:44

last night had to go shopping for black pants for the logger sports games. could not believe how hard it was to find a pair of pants that fit. finnaly had to get xl lycra pants that fit in the waist and were just slightly snug in the thighs. to many squats i guess :D

it is gonna be in the low 30's tomorrow which will make it the hottest day of the year so far so it should be an interesting afternoon.

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6,510 Burpees YTD

after a month off from running ran trail 9 " the ridge" at Indiana Dunes State Park about 5 1/2 miles later swam a few laps in the pool

m/57/180

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Yah, swimming laps to cap off a run. Great idea.

Took a few days off to rest the knee. I suspect an MCL sprain. Had one worse a few years back so I don't think I need an image study. I will use some of what I did the last time working with a physical therapist to work out.

Done in my living room.

On recumbent, stationary bike, 20 minutes of light pedaling.
Regular warm up and stretching.

AMRAP for 12 minutes:
20 push ups
20 steps up on one step
10 HSPU w. feet on stand (cat tower, actually)
20 squats.

6 rounds. Elevate and ice knee for 20 minutes. Neoprene band for the day.

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8/3 WOD
Fiesta Group WOD
(Malzone, Ryan, Claudia, me)

As a group (2 working at a time), perform
300 pull ups
400 push ups
500 sit ups
600 squats
28:40.
Alternated with Malzone, we did a little more than our share of pull ups and push ups. First time I’ve done lots of pull ups in a while, nice to get a bunch of them. Whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7726169532[/url]

8/4 workout @ Bacara
Bench press 5-5-5-5-5, then immediately max effort at 50% last weight.
140-150-160-170-180, then 20 @ 90
Weight measure a little suspect since I had to use one of Bacara’s funky machines.

3 rounds for time
200 M farmer’s carry
50 double unders
14:13.
Started with 55# dumbells for first 100 M then to 45#. Even at that weight, I had to set it down frequently. This was day after crazy Fiesta Friday. Not much effect on bench press, but really slowed down the 3RFT.

8/6 WOD
Front Squats
5-3-2-2-1-1-1
115-125-135-155-175-195-205f

Traver suggested using first four rounds as warm up and to really push on singles, so I started lower than I expected to. 195 went up easy, tying my PR. Disappointed not to get 205 up, maybe had I tried 200 even. Pleased that I was this strong, my weight is still down because of Paleo Challenge. I weighed 153 this morning, which is about my lightest.

Baseline
500 M row
40 squats
30 sit ups
20 push ups
10 pull ups
4:16.
Went fast on row, which slowed my squats. Sit ups are always slow, push ups OK. Chest and thighs hit floor every rep. Pull ups had to stop at 8 and then remount for last 2. Lame. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7726178874[/url]

Claw

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nice work this weekend guys

saturday

loggers sports

broke axe handle on second throw so i was out. used a gym axe for the nite time throw off. did not make it out of the first round
came last in the double buck saw but at least we did not quit
came mid pack of 20 on the chokermans race. fell off the log both ways and got wet

sunday

1 1/2 hour cruiser bike ride, helped clean up the sports grounds, 9 holes of golf walking the course

today

hike up and down the chief 2 1/2 hours round trip, 5 hour white water rafting trip,

then at the gym 3 rounds

15 sumo high hang pull
15 24" box jump

5:44

very glad i have to go back to work tomorrow so that i can rest:pepper:

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tuesday

2 rm incline bench

135 lbs then

5 x 10 dbell bench w/40 lb dbell then

9 holes golf

last nite

5 rounds 150 skipping (since i still can not get double unders figured out)
200 m run

13:41 then

1 1/2 mountain bike ride

and still no lingering shoulder pain. just a bunch of laughs with friends. :)

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Participated in Festivus last Saturday.

2K Row 7:51

1RM Deadlift 325lbs. Missed 350

Chipper 10 Minute AMRAP:

10 Burpees
20 Pullups
30 Situps
40 KB swings
50 Air Squats
120 single unders

I got 1 Round + 30 Situps.

Great day of fun and competition vs other boxes. Titan Crossfit dominated the day.

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Warm up,
Strength: 5X2 max push jerk
Failed at 225 . Just not willing to test my knee at the bottom.

4rft
45 DU
30 1.5 pood kb swing
15 ring push ups

Scale 30 kte for DU's
12:23

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8/7 WOD
Kiwi's Running Seminar

6 X 800 m @ 80%
300 m recovery jog

Missed the 6 a.m. class so did it in the evening on my own. Times started about 3:29, devolved to 3:39 except last one 3:30. Garmen posts to follow. My 300 m recovery jog was mostly walking.

Claw

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8/10 WOD

Overhead Squat
3-3-3-3-3
Followed by:
1 x Max Effort @ Body weight Overhead Squat (W-85% of BW)
(So that’s as many overhead squats before failing with you bodyweight on the bar – goal = 15 reps)
95-115-125-135f-135; 5@125

AMRAP 9 Minutes
12 Russian Kettle Bell Swings (2pd/1.5pd)
9 Box Jumps (30″/24″)
6 Pullups
5 rounds + 12 KBS + 1 box jump

Good to get under barbell. As noted before, my weight is down (about 152 this morning) so I have been concerned about losing strength. My one-rep max OHS is 145 and my three-rep max OHS is 135. I have hit those several times each but never exceeded. For the max effort @ 90% I rounded up to 125 and got 5 of them. All the mobility work for the Whole Life Challenge really paid off here!

The AMRAP was tough. Had to break KB swings into 6's on the fourth round. Box jumps were the only time I could "rest" by taking a breath between some of them. Had to break pull ups into sets of 3 on the third or fourth round. Hard to overemphasize how those KB swings, even Russian style, suck the gas out of me.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7753779494/[/url]

Claw

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did the anchor leg of a 7 person relay team for a 50 mile run. [url]www.squamish50.com/[/url] (wfs)

started my 9 k.m. run at 2:30 in the afternoon. about 1/2 of it was a trail run in the shady trees but the last 1/2 was along streets and the temp was 31 ceclius.

took me around an hour, was glad it was over but it sure was fun. we had 19 crossfitters on 3 teams.

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8/12 workout at Bacara
12 minutes Foundations (per YouTube video [url]http://www.youtube.com/watch?v=4BOTvaRaDjI[/url])
A real burner, had to pause it twice to rest.

Then,
0.50 mile run
50 pushups
0.40 mile run
40 pushups
0.30 mile run
30 pushups
0.20 mile run
20 pushups
0.10 mile run
10 pushups

About 19:50.
Used treadmill on 1.0 incline, speed started at 6.6, up to 9.0 at end. Took a while for treadmill to get up to speed, which probably cumulatively cost me about 30 seconds. By the end, push ups were in sets of 5.

8/13 WOD
“Holy Grip”
21-15-9
Front Squats (135#/95#)
Power Cleans (135#/95#)
Pull Ups

16:10 (last in class) @ 115#.
Knew instantly I'd have to scale this down below 135, decided on 115. Even then, by the end I was doing sets of 5 front squats, sets of 2 (!) power cleans, and sets of 2 pull ups. I suggest changing the name from "Holy Grip" to "Holy $h1t!"
Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7776486414/[/url]

Claw

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great work jim.

seems like there are not to many of us left posting here eh?

tonite was an easy nite in the scheme of things

2 RM bench 205

then

5-5-5-5-5

3 board bench

135-155-175-195-205

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Awesome work guys!! Been Busy, but still manage to do WODs (Most days!)

Started a 100 day Burpee (Yay! Burpees!!) Challenge! (Why didn't I just do 100 a day for 100 days to keep up with John Burch the MAN?!?) Actually, one of the new gals at the box came up to me and asked, "Are you Bill "Yay! Burpees!!"?" My reputation proceeds me!! :rofl:

[B]WU:[/B]
3 rounds:
20# WB
Med Ball Cleans
10 lunges with PVC over head

[B]WOD:[/B]
30 GHD Sit Ups
30 225# Dead Lifts
30 DU Attempts [I](3 SUs then an attempt[/I]
30 75# OHS [I](Scaled from 95#)[/I]
30 Pull Ups

12:36

[I]Not a bad time. 225# was the heaviest in the class on DLs. They took longer than I wanted to. My knee was acting funny on the OHS, still kinda wished I tried 95#. Ended doing them in 3 sets of 10.[/I]

Day 8 of Burpee (Yay! Burpees!!) Challenge:
8 Burpees (Yay! Burpees!!)

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8/14 WOD
Kiwi's Running Seminar

10 x 400 M, then cool down with
50 M walk (halfway down the back straightaway), 250 M jog (to opposite corner to track then cut across field)

This was a kick in the pants. Forgot my watch, which is just as well. "As fast as I could go while keeping form" ended up pretty slow. Was behind the men's pelaton the whole way.

Claw

P.S. Where is everybody?

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Yeah, Claw!! Where is everyone!!

(In semi-exile at the base Globo):

[B]WU:[/B]
1/9th mile walk
500m row
1/9th mile walk
2 rounds:
10 24" box Jumps
10 Push Ups
Frankenstein walks

Walk to track:
[B]WOD:[/B]

[I]A [URL="http://www.diywod.com"] DIYWOD [/URL] concoction.[/I]
400m run
20 Burpees (Yay! Burpees!!)
2 min rest
400m run
15 Burpees (Yay! Burpees!!)
1.5 min rest
400m run
10 Burpees (Yay! Burpees!!)

11:45

[I][B]49 Seconds FASTER[/B] than 2 months ago!! :pepper::kicking0: 9 of the Burpees (Yay! Burpees!!) count for today's challenge![/I]

OHS practice:
2-2-2-2-2-2-2-2

45-65-65-75-75-75-75-75

[I]I needed this after yesterday's OHS issues! Stopped at 5 of the 75 pounders to rest my knee.[/I]

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Nice to see all of you keeping up the good work.

8/15
Warmup: Row 700m; upper body mobility; deadlift 100, 125X5
Lift: deadlift 150, 175, 200X3; 225X5
Assist: 65# good mornings X3X10
T2B X3X10
35# KB swings X25

Been on the road a bunch with work. I've been able to get my lifts in and some conditioning work. Climbed Pikes Peak two weekends ago, had a great hill workout on the mountain bike last weekend but nursing a swollen and sore knee as a result of an unplanned departure from the bike. I'm clearly not the mountain biker I thought I was. ;)

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Forgot to mention the continued progress in the "Small Victories" department with my shoulder.

Monday's workout included pullups and ring dips as my assist work. Managed 4 sets of unassisted dead hang pull-ups (10/10/7/6 reps) and 4 sets of ring dips (10/7/5/3 reps). I can also do pushups again without pain. :)

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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!!!!

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Another great day in Phoenix. Saturday, 8:30AM class. I love Saturdays at Tribal. It's a catch up day. So I joined the group doing Thursday's WOD. Typically on Wednesday there are 3-4 workout going on at once--all coached. The music is rocking and people are challenging one another. Just pure crossfit!

Strength: 5X5 Bench. 185.....255.

WOD: 3 X Max effort Toes to bar, rest 1 minute after each interval.
3 X HSPU , rest 1 minute, etc.
3 X 20 KB swings, max weight, rest.....
3 X 5 snatch grip Overhead press from behind the neck, max wt.

1 pood for KB and 115 for OHP. I counted total reps only and then found out that only the reps from the first two exercise counted. So my total number was not meaningful. Oh well, I worked hard, had a good time , and then helped with some of the young children who were getting restless while mom finished her workout.

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

Good Luck Jack!!

Awesome Pic, Deb!! (Backatcha!! :D)

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yesterday

10 rounds for time

6 20 kg kb goblet squat
10 walking lunge w/12 kg kb per side

8:32 legs were torched afterwards

you will do fine jack....lots of time to train

bbq turned out great 150 very happy people plus all the leftover pulled pork is going to the competition team at the gym this afternoon.

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

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15 minutes hang snatch practice.

WOD
12minute AMRAP
50 DU
7 Burpees (add 7 for each successive round)
Scale 3:1 single jumps
3R +50 singles

5X3 barbell planges.

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Great job Pat!!

[B]WU:[/B]
400m run
2 rounds:
10 1 pood KBS
10 1 Pood KB Clean & Jerk
10 Goblet Squats

Dynamic Stretching:
Walking Lunges
Sumo Squats
Spidermans
Inch Worms (2 Push Ups)
Squat Jumps

[B]WOD:[/B]
4 set X 5 Reps Tempo Deadlifts 225#

Then

4 RFT:
3 95# Power Cleans
14 Shoulder touches
21 20# Wall Balls

10:38

[I]Went real easy on the Power cleans, should've gone heavier. Wall Balls were AWFUL!! :yikes: It was tough to string 5 WBS together. One or tow was more often the case.[/I]

15 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) challenge! Even had some Cheerleaders!! :broc:

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[QUOTE=Cliff Miller;1087278]
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:[/QUOTE]

Cliff - we have a friend out here who is one of "those guys." He is 60 and competes in the Leadville 100 each year. The race starts at over 10,000'.

8/19
Mountain bike ride 20 miles (10 miles up and back); 1600' feet of climbing; topped out at 9600'.
Cash out: 35# KB KB press each armX30 and 30 KB rows each arm

8/20
Rough Canyon trail hike. 10 miles; 2000' of climbing; topped out at 10,500'.
Cash out: 1 Estrella beer and gatorade. Watched the first stage of the Colorado Pro Challenge ride by. Those guys were moving!

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alden-Leadville 100 is a legendary race in mtb race circles. great on him for being one "of those guys"

last nite

12-9-6-3

25 lb incline dbell bench press
20 lb wall ball
ring row
20 lb wall ball

6:41

400 m run

lots of streching

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tonite

3 RM front squat 285 lbs

5x8 scarecrow hi snatch 95 lbs

5x20 green band good mornings

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[QUOTE]
5x8 scarecrow hi snatch 95 lbs[/QUOTE]
what are these? (it sounds scary!)