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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