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[B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs!

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Nice work everybody.
:highfive: [B]Jim!![/B] Way to go, I don't think I could EVER run that far. Nice job!

[B]5_15_11 Sunday[/B]

Warmup:
10 DH PU (not at once)
20 kipping PU (not at once)
20 DU unbroken


[B]WOD:
[/B]20 Double Unders
5 Kipping Pullups
[B]5 rounds, between 8.5-9 minutes?[/B] crap, but GOOD LORD that felt good

Looking back thru log for an 'easy' CF workout at home. Who WAS that woman who logged these wods??? One thing about CF you can tell from your log you're improving all the time. (Redshed made the regionals. Yay! The 4-5 coaches, they're all VERY good CFers!! and programmers apparently). Didn't sign up this month, $$ - just as well since I've been sick.

Wanting to do something metcon but light, b/c just starting to feel better (yay!), and dont want to interfere w/WL. Pullups how disappointing, the kipping...tougher w/the fat bar I have and 15# heavier. Double unders don't bother my knee (course I only did 20, all unbroken) Gotta get my pull in WL nailed down somehow, I think that's contributing to the knee pain.

MUST. GET. PULLUPS. [B]BACK!![/B] feel like such a weakling!:D

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Jim Colby,

Congratulations, job well done! All that Swimming and CF Met-cons certainly paid of and again prove what we all know is the key to total fitness!!
I can relate to the sprint challenge toward the end as I too had a little competitive challenge to keep my head in the game!

Looking forward to CF workout tomorrow to keep tracking on both CF, Biking and running!

Managed another 12.18 mile training ride today and bettered my last time by nearly 2 minutes (in the pouring rain and headwind)

Deb--glad you are feeling better!!--Congratulations to Redshed making the Regionals!!

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[QUOTE=Jim Colby;936770][B][U]May 15[/U][/B]
Half Marathon 1:50.58 (HR avg 152, max 164, 8:28 min/mile pace)

Woke up to a torrential downpour this morning and thought, damn do I have to run a half marathon in this? Then I thought, I better haul my butt out of bed and do this or I will have to kick myself off of my Tough Mudder team. The weather eased up, but it was sloppy and wet out there. Anyway, I'm happy with this time, since its the beginning of the season and the first time running this far. I got into a sprinting match at the end with a woman who was sort of running with me all through the race. She got ahead of me and then I passed her with a half mile to go. I sped up, she sped up, I sped up, she sped up. I finally thought ok, we're sprinting to the line and you are going to have to hurt bad to finish ahead of me. Got her by 5 yards. [B]Good thing I set up my IPod play-list to end the race with two Rage Against the Machine songs![/B][/QUOTE]

That is always a good thing. My favorite band for working out.

05.16.11
Wendler 5/3/1, Month 4, Week 2
Bench Press Day

WARM
BP 5x135
20 Rollovers

WOD
BP
3x175
3x200
4x225

CASHOUT/ASSISTIVE
15 Dips
15 GHD Situps
10 Pushups (feet raised)
:45 Plank

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Great job Colby!

Lots of impressive work all around these days, keep up the good work everybody.

AMRAP 15
5 Squat Cleans (135#/95#)
5 Push Jerks (135#/95#)
10 x 10 M Shuttle Runs (hand must touch the ground on each run)

4 rounds + 5 cleans + 5 push jerks + 5 shuttle runs.
I knew 135# would be heavy for me and it was. I considered going lighter but then figured, "choose the wrench." Only able to do one squat clean at a time, and I failed on a few reps even then. Did all 5 push jerks without dropping bar 4 of 5 rounds. The shuttle runs were clearly the active rest; for the most part I just jogged them.

Claw

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Back to work for me after a week of inactive recovery.

Wendler Back Squat: 5X240, 280, 315.

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

4 rounds even.

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[B]5_16_11[/B] at home coach is busy repeat of last week
warmup

[B]Snatch[/B]
25kg
30kg
32kg/2
36kg (2)
38.5kg (5)

[B]powerclean[/B]
30kg/2
35kg
40kg/2
43kg/2 (2)
47kg (3)
52kg (1)

backsquat

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Jim C - KICK@$$!!! :highfive: Sound like my 1st 1/2 marathon, except there was no race at the finish!

Tim - Enjoy your vacation!

Claw - How's that Drinking fit in with "Choosing the Wrench"!! :rofl:

[B]15 May:

WU:[/B]
400m walking with my wife at the local Globo.

[B]WOD:
[/B]2K row [I](At C2 level 10)[/I]

7:45.6

[I]Tried to focus on keeping consistent pace (1:50ish/500m). Seemed to work![/I]

[B]16 May:

[/B]For time:
25 Walking lunge steps (each leg)
25 Push ups with hand release
50 Box jumps, 24 inch box
60 Single-unders
20 Handstand Pushups
20 Ab Mat Situps
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
25 Plank Rows, 35# Dumbbells (each arm) :eek:

27:38
[I]Started hanging out enjoying finishing the WOD, THEN I realized I forgot the Back Extensions!!:ranting2:[/I]
32:38
[I]Still, I wasn't the last one done!
The instructor told us to rest on top of the boxes! CRAZY!!! AND I was so GLAD I "Chose the Wrench", 2 Pood KBs! I was able to string a couple of 10 2 Pood swing subsets which felt good, but boy are my shoulder & quads feeling it!![/I]

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William,

Nice work good buddy! That chipper looks wicked!!! 1:50/500m isn't no easy task on level 10 resistance either!

Thanks, I am determined to make this vacation count!!! I postponed the Laser eye surgery (so I could be sure to be able to dive some wrecks! It has been really hard not being able to do the regular workouts with the guys/gals down at the box cause my blasted wrist just won't heal fast enough! (I have been focusing on endurance/bike and core work)
5.16.11
AMRAP-10minutes
15-box jumps 20"
15-sit-ups
10-pull ups
(5-rounds)

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great work over the past couple of days everyone.

tonite

12x2

hi pin zerker squat 185

31 saftey bar step ups 16" box with 150 lbs.

my coach wanted me work my form rather than time. my are my butt cheeks sore now.