WoD in the Park with CF Bako - May 23

Awesome beach weather today. Great day for Boogie to wake me up, demanding to get out and do the WoD. She got a compliment from one of the gals today on how tough she is.
Me, I just feel like decomposing blubber.

Run to Woody's - 26 mins

Warm up - 11 mins

Main set:
3 rounds
800m run
50 push ups
50 squats
22.06
I would have predicted that the runs-after-squats would have brought on leg lock, but it wasn't as bad as the oxygen dep. And the last set of push ups ... embarassing to partition down to 3's.

Cash out with 6 rounds of tabata planks/hollow holds, which I couldn't hold, come the late rounds.

Run home - 27 mins

9 hours/43 hours. 87 minutes total, PE: 8.

M - MTB to AMGEN - May 20

29 mins out to Fairfax bottom, 29 mins back over Panorama. A jaunt up to the top in between to visit the expo. Fun little day of bikin' around, eating brats and sipping beers.

9 hours/24 hours. 73 minutes total, PE: 7. 218/14.

Ca - Wasted Time - May 19

I blame dehydration, caffeine, stress, sleepless nights, bad food, stupid training, missing training. Am I doing anything right? I'm not improved on this today over my time in '08.

Buy in:
3x8 hanging straight leg lifts

Then Fran.
Pull ups then thrusters @ 105#.
Pull ups felt good, although I didn't do any but the last 9 unbroken.
Thrusters were like the little death. 6's. Did a lot of standing around, gasping.
10.54

8 hours/24 hours. 17 minutes total, PE: 9. 216/14.

Wl - Train Like a Loser - May 18

Just feel like not much. Not as little as the Not Much pictured here, but not much. Did the scheduled workout, but there wasn't much joy in it. There wasn't much intensity, and there wasn't much oomph.

3x
Seated curls x12
Extentions x12
Seated curls x12
Hyperflexions x20

6x12 @7 Calves on the A-frame

4x7 Squat cleans @ 95#

7 hours. 33 minutes total; PE: 6. 218/14.

S Run - Take the Money and ... You Know - May 15

Passed down Elm then onto the railroad tracks (water in the river right now), around to the "Lot like Christmas" hide, then back across the RR bridge. Picked up a nice big black battery box, and ran with it low in one hand all the way back.
Five .1 intervals with .1 fast, .1 easy then switching the box to the other hand. It's like Ranger-carrying an M-16 ... making both shoulders burn. Fun times, and I've now got a great container for a water lily.

Grabbed the dog out of the backyard and checked on Mental Telephony, then pushed a bit on the return - 7.51.

8 hours. 46 minutes total; PE: 6. 217/15.

Off Schedule - May 13

Traded today's AR day for the nothing yesterday, and yesterday's Helen or Angie for today's ... today's whatever.

1xMax reps Push Press @ 103#
3x12 Thrusters with one minute rest interval
3x9 Thrusters with one minute RI

Writers manipulate the life story, but the rest of us are forced to navigate it.

8 hours. 15 minutes total; PE: 6. 220/14.

Wl - Cake, without the Burpees - May 11

Man, just lethargic, or allergic from windstorm last night, or unmotivated. Or in a general funk, feeling the malaise before I become a one-man revolution again. Low volume, low resistance day ... which is to say, better than eating BBQ chips at my desk.

4 rounds
20 unweighted hyperflexions
16 knees to elbows

4 rounds
11 extensions
11 seated curls

4 rounds
10 lunges with 20# DBs
12 calves on the A-frame @ 6.5
+ 2 more sets of those calves

Pretty darn easy day. Those burpees, I miss them, I hate them. Damn their eyes.

8.5 hours. 33 minutes total; PE: 6. 219/14.

S Run - What Fathers Do on Mother's Day - May 9

15 minutes warm up & checking on Nowhere to Hide, then up onto the bike trail for:

6 rounds
.1 mi strides/25 air squats, go again on 2:00.

The first 3 I did on the minute, 1:30 and 1:30. But they're better on the 2:00, trust me.

8.5 hours. 29 minutes total; PE: 6. 219/17.

Off Schedule - May 5

It's been like this for a week now. Just a mixed up mess. So long, Burpees (guess I should find a few minutes to blog about that end) ... beat 100, didn't catch 150. Not really afraid of the suck though anymore. I am afraid that there's little time and much ado.
Anyway, off to cotillion to see my beautiful kids. Before that though:

4 rounds:
10 pull ups/10 ring dips
+10 pull ups

7 hours. PE: 5. 219/15.

M MTBike - A Gorgeous Day for Cache Maintenance - May 2

A solo shot out to the Shaw's before G-group. Nice little push up Rattlesnake (7.46), and 3 minute-and-a-half 100% repeats up the hill north of their little rancho. The rest was all just a Sunday spin. Checked on 5 caches along the way.

9 hours. 99 minutes total, PE: 7. 218/14.
oGWICn: Day 122, 0 anything.