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[Tim Randall]

William H. And everyone on the board,

Thanks for the encouraging words! JB is amazing!! his WU's tire me out to read them! it has been a tough road back after being hurt for the last couple of years! The blessing in disguise is I have had to train using really light weight and concentrating on (listening to my coaches) DUH! My wrist is about 90% and shoulder is pretty much healed (I am leaving the technical MTBing and and aggressive dirt bike riding to the young-ins). My two Grandkids are my wrassling partners and they have unlimited cardio endurance

Now back to working on those pesky Du's and muscle ups (sure to show up in the next three weeks!

Everyone enjoy the ride!

Tim

[Jim Cordes]

3/16 Saturday workout at Bacara.
Wasn’t sure what I wanted to do when I got to the gym, which is very unusual for me. I was feeling pretty beat up from 13.2, so I wanted to avoid taxing the pushing muscles or my calves. Decided on four sets of three weighted pullups and pistols with 90 seconds rest.

Weighted pullups: 25, 35 (did not fully get chin over bar), 30, 30
Pistols: Reliant on bands.

I next considered doing a broomstick mile on the treadmill, and then changed my mid to do 800M splits on the treadmill. As I started my first one, my iPad fell off the treadmill between my feet and I nearly had a disastrous dismount. Decided that was a message and ended up fooling around with the fitness testing function on the stair master. Ended up telling it I was a 20-year-old man and did a 14 minute walking test at a 13.5 minute mile pace with graduated inclines. My heart rate never got above about 125 beats per minute, the machine told me I was “Superior” and I decided to leave it at that.


3/17 Sunday workout
Hilly 2.7 mile run through the neighborhood; up Valerio, then through Elings Park, then up Portosuelo, then home. Completed the run at about a 9:50 per mile pace.

Garmin report (WFS): http://connect.garmin.com/activity/286046877

Claw

[Bill Hoogsteden]

Chaplin Tim - way to go! (My grandkids are my weights! (Some times with a little rasslin for fun! ))

WU:
400m run
B-ball court width:
Walking Lunges
Sumo Squat Walks
1/2 Spiderman/Inch Worm (1 Push Up)
2: High Knees & Butt Kickers

3 Rounds:
10 PVC Pass Throughs
10 PVC OHS
10 Push Ups

WOD:
40 KB SWINGS 53#/35#

40 Double Unders Went Single Unders!

30 Thrusters 75#/55# Went 65#!

30 Pullups

20 Hang Power Snatch 75#/55# Went 65#!

20 Goblet Squats 53#/35#

10 Toes to Bar

10 Handstand Push-ups (Belly to Bar)

**3 Burpee (Yay! Burpees!!) penalty for anytime you set down the KB, Barbell, or Drop off the bar

16:19 with 24 Burpees (Yay! Burpees!!)!!

Was worried since my shoulders were sore from 13.2 & Birthday Burpees (Yay! Burpees!!). Pull Ups & Hang Power Snatches were where I racked up penalty Burpees (Yay! Burpees!!). Got to the HSPUs and went through them fast. My shoulders where feeling good - It was like I was John Burch, Chaplin Tim, JT or even The Claw!!

[JT Kalnay]

Monday March 18, 2013

Standards matter!

http://jtkalnaynovels.wordpress.com/...limate-no-rep/

[Cliff Miller]

way to impress the machine jim how does it feel to be 20 again?

this afternoon in the warm sun

2 x 40 45lb on sled single leg forward, backward
1 x 40 45 lb on sled single leg side step both ways

800m walk....

5 x 25 ghd situps

[Jim Cordes]

3/19 WOD

"Fran"
21-15-9
Thrusters 95/65
Pullups

6:34.
PR by 55 seconds. A little janky on the reps, if I am honest with myself. First set of thrusters went 13 straight, then everything devolved to sets of 5, 4, 3, and 2. Kept my sets and my rests really short.

Claw

[JT Kalnay]

Tuesday March 19, 2013

Wasn't really feeling it today, turned Elizabeth into Liz.
http://jtkalnaynovels.wordpress.com/...h-becomes-liz/

And weighed in, some more, on Josh Golden...
http://jtkalnaynovels.wordpress.com/...den-interview/

[Bill Hoogsteden]

Claw - Nice job on Fran! (That "Superior" rating seems to be helping!! )

JT - Elizabeth is BRUTAL!! Who've thunk 45 135# Cleans would be so humbling!!

At the base Globo:
WU:
.5555556mi run
100 SUs
DU Attempts
2 rounds:
10 Push Ups
10 Air Squats

5 Tuck Jumps

WOD:
Squat/Power snatch tech work 15 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus

Did 85#

then,
4 rounds for time:
12 kb snatch (6 per arm) 1.5/1 pood (Subbed 55# DB Snatches)
50 Double Unders (or 150 singles)
*3 to 1 Single unders to Double unders

3 timed rounds at 6:19 Did 1 round before realising I hadn't started my stop watch!!

My right shoulder was sore, but focusing on hip extension helped get the weight ups so it didn't hurt as much!! Still the Snatches took away from my SUs!

[Cliff Miller]

today

nice 2 k.m. walk in a spring rain with 20lb ankle weights on

then

5 x 20 sit ups with single strand red band for resistance (the last 10 really really sucked)

[Tim Randall]

Nice Work out there everyone! Jim C. great Fran time!!

As for me I took Saturday off completely (felt really good) head started filling with Sn$#T on Sunday so I decided to go for a run (slow) well that turned into first 2miles at 9:15pace and then I decided to quit watching the watch and just run according to how I felt (must have had fast music playing) I stopped at 3.44 miles and looked at the Garmin and found out that I ran the last 2.44 at a 8:04 pace My first thought was that is going to hurt!! Monday I went to the box and (coach asked why I ran on a "rest day" and pointed me to the WOD board with a grin--

5-ROUNDS FOR TIME:

400m sprint
5 Chest to Bar Pull-ups
10 walking lunges/45lb plate

When I returned in everyone was saying (why did you run an extra sprint??) BEATS THE HECK OUT OF ME!--(the old guy can't count and breathe at the same time)-- TIME OF: 16:04

Today I took another rest day- tomorrow will be last WOD before 13.3 gets here!

Let's keep kicking till we cant!!