WoD - Woody - Aug 28

Woody, or a low-stress version of it on a gorgeous Saturday morning. Cruising with H on her rollerblades.

30.38 to the parcourse.
24 minutes of goofing around with pull ups, feet to bar, and a few dips.
6x.1 acclerations with .2 recoveries on the way home: 29 mins.

Just a nice day to be out without pressing it too much.

8.5 + 1 hours. 83 minutes total, PE: 7. 215/18.

M Run - Heavy Handed - Aug 23

The half-dirt loop around the river today, did a couple (read: 2) tenth-intervals, picked up rocks halfway through the run. Finished off with a 2.30 block with Maylow.

7.5 hours/48 hours. 42.47 total, PE: 8.

S Run - Pulls at Yokuts - Aug 21

12.49 there, 15 minutes back. Three .1 intervals on the return, but with some walking recoveries.

6x max deadhang Y-grip chins (read: 6's) at Yokuts.

7.5 hours. 38 minutes total, PE: 7. 216/14.

S Run - Train Grade - Aug 18

Easy-ish over to the light hill on the bikepath near Sam Lynn. 13 mins to get there, 13 back.

3x hills in .56/.51/.49 on 3.00

7 hours. 33 minutes total, PE: 7. 215/12.

Wl - Front and Center - Aug 11

Lots of front squats today. Good for the elbow, wack for the back.

Buy in:
3x
15 knees to elbows/15 hyperflexions w/ 15# ball

3x
Front squat x8 @ 135#
Extensions x10 @ 175/190/205#
Curls x11 @ 115/130/145#

3x
Front squat x8 @ 135#
Calves on the A-frame x15 @5/Seated calves x15 @ 2
(then one more calves round for good measure)

8 hours. 25 minutes total, PE: 7. 219/16.

WoD - Helen - Aug 6

Precor treadmill @ 1.5% and 7/7.1/7.2 mph, slippery 50# dumbell, and thin n' low pull up bar. Trading pulls with chins just to get it on.

Rd 1: 5.46
Rd 2: 6.23
Rd 3: 6.45
18.55

It's a new record low.

6.5 hours/48 hours. 21 minutes total, PE: 8. 218.

WoD - Fran - Aug 4

Bumping out a quick one while feeling pretty terrible this AM. This right elbow is really buggin' me.

Bad thin & low pull up bar, and no barbells in the hotel gym. Used 35# DBs instead. Alternated chins with overhand pulls, 2's and 3's, mostly.

Rd1: 5.02
Rd2: 4.10
Rd3: 2.15
11.27

7 hours/42 hours. 12 minutes total, PE: 8.

AR - Green Lake Georun - Aug 2

Run around Green Lake in Seattle with Integ, four of four finds on the way. 3.5 miles with 45 minutes moving/14 minutes searching. Beautiful day and good company.

7 hours/36 hours. 60 minutes total, PE: 4.

M Run - Running around Carpinteria - Aug 1

7 minute run
21-15-9 feet to bar at the school on 7th
5:30 run
21-15-9 feet to bar at the beach
12:30 run

9 hours/14 hours. 41 minutes total, PE: 6.

WoD - Chelsea - July 31

Chelsea as written on the beach bars in Carpinteria. Man, I love that pull up bar! Lose at least 15 seconds of rest walking to and from the push up bar ... maybe I should use a towel and try dropping into the sand next time. Just afraid of creating mud and getting sand in my eyes.

Eleven rounds before failing, didn't continue with the Cindy work for the full 30 minutes. Just a 12th round for good measure. 11's the best so far though.

8 hours/36 hours. 14 mins total, PE: 9. 217/13.