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7/24 WOD
Kiwi's Endurance Seminar

4 x 1 mile @ 80%
1 lap walk/job cool down in between
My target 80% mile was 8:30 per Kiwi's calculation

7:59 [url]http://connect.garmin.com/activity/202655119[/url]
8:02 [url]http://connect.garmin.com/activity/202655136[/url]
8:00 [url]http://connect.garmin.com/activity/202655148[/url]
3:35 (first lap at mile pace of 2:00 per lap, second lap full out 1:35) [url]http://connect.garmin.com/activity/202655155[/url]

The 8:00 per mile pace was quite sustainable. Had a cup of coffee before WOD this morning, I wonder if that had something to do with it. First WOD since last Thursday, glad to be back and ready for the Whole Life Challenge.

Claw

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Cliff- My mouth is watering!! (BTW, nice WOD!)

Claw, Nice runs!!

[B]WU:[/B]

400m row

15 40# Dumbbell Thrusters
15 T2B
15 Lunges (each leg)
4 40ft bear crawls

[B]WOD:[/B]

20 Rep Back Squats, 175#

then


For time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

13:07

[I]The 175# Back Squats went well until the last few. my lower right back started hurting. Tried to do 85# OHS, but my back hurt WAY too much. dropped down to 65# & finished the WOD. The other problem was that i mis counted sice the Mountain Climbers were 4 count so I ended up doing 25 per set! :shrug:
Spent the shower time doing hot and colds. Also hit the pool this evening. My back feels a little better.[/I]

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great work william....i would be sore after that as well

tonite

1 RM sumo dead lift 405lbs totaly feel it in butt and hammies

then

5 x 8 per side 16 kg kb per side bulgarian split squat

really glad when they were over

then huge pulled pork and lots of greens salad mmmmm

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still thinking about that pulled pork! Just had lunch at Chipolte Grill. I really love their carne asada.

7x1 hang snatch; 135......185.

5RFT
9 Push press @115
12 OHS in standing position @115
15 pull ups

Scale 95
15:45

3X5 false grip ring pull ups.

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7/25 WOD (make up for last Saturday)

Whole Life Challenge Base WOD
AMREP 12
2 Laps of long loop (about 2/3 mile)
30 Pull Ups
Max Burpees

60.
Paced run pretty well, thanks to all the running at Kiwi's endurance seminar. Wanted to do 30 pull ups straight through but went 15-9-3-3. Burpees broken up only slightly at 10's so I could mark the whiteboard to keep count. I was halfway up my 61st burpee when time was up, so if I had just kept count in my head, I would have had 61 (although I would not have known if it was 51, 61, or 71!) :rofl:

Claw

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yesterday

got to meet a past world champion single and double buck saw logger. he gave my self and another chap from the gym some good pointers as next weekend we are competing in loggers sports. we have signed up for the double buck saw which is a saw about 7' long and has 2" teeth on it. it is susposed to take us about 25 seconds to get through a 22" fir log. we took 4 breaks on the first 30" log we tried.

considering neither one of of have ever cut with one of these saws before it should be interesting.:D

i am also registered for the axe throw and chockersman race.

then at the gym

7 minute amrap

7 30lb dbell with fat grip incline row left side
7 30lb dbell with fat grip incline bench press left side
7 30lb dbell with fat grip incline row right side
7 30lb dbell with fat grip incline bench press right side

total of 178 reps

then went out for an 1 1/2 mountain bike ride with 11 other cranky old men. i totaly forgot as this was my second ride in 26 months how much fun it was. woke up this morning with no more than usual pain in my left shoulder so i guess that means it is time to get back on to the bike.

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7/26 WOD

Kiwi's Endurance Seminar
10 stadiums (singles)
400 M recovery jog
7 stadiums (doubles)
1 stadium (both feet jump every other step)
800 M recovery jog

Was able to catch my breath at the top long enough to savor the view over the ocean for a moment or two between stadiums. Could not enjoy the view going down, too unsteady to risk a tumble down the concrete.

Here is a view from the top that I took last year (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc7/374048_10150373273432047_1445827632_n.jpg[/url]
Here is a view from the bottom (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc7/317349_10150373271502047_1137857990_n.jpg[/url]


Claw

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45 minutes axe throwing
1 1/2 frisbee golf/dog walk

lots of warming up and streching at the gym

future bench press w/blue bands 1 RM 280 lbs

30 ring rows

5 x 10 45 lb dbell bench press

cooking dinner for the wife...grilled steak, yams and green salad mmmmmm

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this morning

"morrison"

50-40-30-20-10

20 lb wall ball
24" box jump
16 kg kb swing

30:40

both shoulders were achy after wards

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Great shots, Claw.

5X5 bench. Failed on last two reps of 265.

WOD

1 snatch per minute for 20 minutes. Any missed snatch results in 1K row.
Scale: power snatch vs. Squat snatch.
165# no misses.

We have been doing snatches all week, every work out. Several people here supplement Crossfit with Olympic lifting with Sarah Robles at a gym in Mesa.