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[B]8_7_11 Sunday[/B] Blairstown
warmup

2 mile brisk walk
[B]
Backsquat[/B] concentrate on heels depth & bounce
45kg/5
50kg/3 (6)

50 Pushups
25 Situps 15#

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Brief warm upc.
5x3 split jerk: 45,65,85,95,135.

WOD:250 du,200 walking lunges,150 du,100 pull ups,50 du for time.
Scale: 75 du,100 walking lunges,50 du, 50 pull ups,25 du.
43:23.

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[QUOTE=Deb Borbone;971188]

Pullups DH[/B]
only got a few of these, then went to the .5" band. These are getting harder, the more weight I gain. problem there.[/QUOTE]

I'm up 11# since starting CF a year ago thus making the dead-hangs that much more elusive. I'm very, very close. I'm doing a variety of this to help, one of them being one armed rows, 25# assist band, and box assisted. So far so good. I've managed several linked dead-hangs with this smallest band so hopefully with a bit more work they will come.

[B]8-7[/B]
Karen for completion more so than time. 150 14# wall balls 30:26

[B]8-8[/B]
4 rounds for time:
Row 500m, rest 3 minutes
1:51.8 2:00.2 2:01.5 1:59.7

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[QUOTE]



Pullups DH[/b]
only got a few of these, then went to the .5" band. These are getting harder, the more weight I gain. problem there.

I'm up 11# since starting CF a year ago thus making the dead-hangs that much more elusive. I'm very, very close. I'm doing a variety of this to help, one of them being one armed rows, 25# assist band, and box assisted. So far so good. I've managed several linked dead-hangs with this smallest band so hopefully with a bit more work they will come.[/QUOTE]
Nice! Negatives worked for me when I started (but I was 148# then). Its like 3 steps forward 2 back w/that AND squats. I weigh more than you now. I dropped my squat weight yesterday to 50 b/c - he said I wasn't ALL the way down; wants me to BOUNCE up, like - off my calves!! can hardly keep my back up & tired legs today. STILL a weakling. :o

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[B][U]August 6[/U][/B]
Cycled 36 miles, then a 1 km open water swim

[B][U]August 7[/U][/B]
Travel day back from Canada.

[B][U]August 8[/U][/B]
[U]Brick Night[/U]
Cycled 15 miles (44:30, 13 secs off PR, avg HR 124, max HR 145), then ran 2.6 miles (22:50, 56 secs off PR, avg. HR 142 max HR 152).
Total time of 1:07:20 (PR by 1:15)

Pretty hilly route and not race pace, so I was happy with the time. I'd really like to work in some resistance training, but I'm having a hard time given my busy work and travel schedule and need to keep the endurance work as my priority until racing season is over. I plan to hit the TRX pretty good over the rest of the month though. Then I need to taper off for the half Iron Man on Sept. 11th. After the marathon in October I plan to hit the weights hard and do crossfit for a few months.

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Congrats on the PRs J.C.

8/8
wu
jumprope one day I will learn to do double unders, one day
4x15 DB bench press @35# ea hand

O/H squats 45 65 95 115 125
100 sit ups w/ shoulder press 10 @ 25/ 40 @ 20 / 50 @ 12
5x10 good mornings @115

WOD AMRAP 10:00
3 back squat @ 205
10 Pullup

7 rounds

m/56/177

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Monday:

30 C&J @ 120lbs
20 pull ups

20 C&J @ 120lbs
20 pull ups

10 C&J @ 120lbs
20 pull ups

Core routine and stretch.

Back healed.

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[B]8_9_11 Tuesday[/B]
Warmup of sorts - trying to squat first thing....light as these were, snatch will pbly suck tonite :(. I have more problems w/keeping my back up than feeling this in my legs. maybe low back strength or just flexibility.

[B]
Backsquat[/B]
45kg/5
50kg/5 (2)
55kg/5 didnt catch the bounce on the fifth rep and lost my 'tight'
50kg/3 (3)

I guess its cicada season but theyre not leaving their bodies yet; standing on my deck, im hearing this LOUD cicada, looking off for it.... it was under my hand on the deck rail. They look like fake plastic bugs!! wanted to take a pix but it was gone when I grabbed the cam. Half asleep during these, the talking dog didn't ask, he just took off for a run!

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[B]8-9[/B]
3 x 5 OHS this morning 65#-75#-80#-85#-90#(prev 1 rep max)-95# 2 reps new PR! :pepper:

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Sprint routine on treadmill: first half mile ran at 8 minute mile; 1/4 mile at 7; sprints for 60 seconds varying at 7,6, and 5 min. miles with one minute recovery jogs at 10 mph in between. Total: 3 miles at 20 min. 20 sec.

Created this sprint routine. Don't know how scientific it is, but I like it and think it increases overall speed.