S - Whawhazzat Again? - Jan 31

AR yesterday, just a lot of stretching, and a lot of laying around all weekend, so I was going to get some today. Razzlem'damn, fail.

Felt so bad at noon, I went back for seconds after five. What was I supposed to be doing? This was going to be somewhat of a Cl day (don't ask me what was going to happen - what was supposed to happen). Never mind, these high pulls stopped me and dropped me. Blood doping doesn't sound so far off. Some of this has to do with Identity, which, if I did actually blog here, I'd mention. Perhaps I shall. Merely. Mention. It.

Buy in:
3x
10 hanging knees/15 hyperflexions w/ 15# ball/20 pikes

Main (only) set:
5x10 SDHP @ 95#
1 min RI

PM:
30 mins on the elliptical stair
1.8 mi @ level 9 - 155/156 HR

Nothing hard here, just proving that I can get beaten down and get right back up. Dammit, I aim to misbehave. Starts with me, right here, right now.

7 hours. 54 minutes total. PE: 8. 213/16-213/13.

S - Elliptical Stair - Jan 25

6x
6 mins @ level 7 on the ellipse
20 pikes

Nothing too strenuous in terms of HR, just a base day.

7 - 1 hours. 39 minutes total. PE: 6. 214/14.

M/S - At a Dead Run - Dec 10

2x 6 min rounds on the elliptical stair @ lvl 6
10 Deads @ 135#
4x
6 min stairs/10 Dead pulls @ 155#

Would have been 6 rounds of stair/deads, but someone was on the bar during the first round.

Cash out:
5x 15-12 Calves on the A-frame @ 5

7 hours /48 hours. 56 mins total. PE: 8. 212/14.

S - Dice Run - July 29

Used the ol' yellow 11 burpees / 22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice for 12 sets stopping on the .2 mi marks, with out-back stops for the pull ups on the horse bar (11 each). Four stops to do the box jumps at Beach park and Yokuts, doubling down the exercises at Yokuts each stop. Turnaround was at the 14-mi-to-Enos sign.

First roll was 55 Squats, which might've been an early end, except that I never saw them again. Lots of box jumps this trip though, nice. Only one burpees n' squats, and 2 of all others; 2 pikes, 2 push ups, 2 toe taps and 2 jumping jacks.

A quick spin around the block to run Maylow after.

6 hours/60 hours. 63 minutes total, PE: 8. 217/13.

S - Dice Run - Jan 1

52 mins with a .25 warm up/down. Rolling the 11 burpees /22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice 16 times on the .1 mi marks, with 3 stops for the pull ups on the horse bar and at Yokuts. I neglected to do the box jumps or push ups at Beach park, there was a homeless dood on the bench.

Super oddly enough, out of 16 tries, squats didn't show up once. Burpees twice, Push ups once, Toe taps twice, Jumping Jacks - ah, like 5 times? and the rest was pikes, pikes, pikes ... thankfully.

7 hours /18 hours. PE: 7. 219/14.
oGWICn: Day 1, 22 burpees (two rolls on the dice run).

Metcon in the Park with Crossfit Bako - Oct 17

Started out lacking some zip today. Doing things when you don't want to do them. If it ain't step one, it's one of the first steps in the right direction. Gonna do it anyway and see what's what, I say as I get out the door. Just glad to be spending the morning with my CCgirl too.

Run to Woodys' with Boogie on the bike, 34 mins just cruisin'. Nice little warm up, then

4 rounds:
400 m run
21 push ups
21 lunge walk
21 knees to elbows

1st round: 4.41; 2nd 5.10; 3rd 5.42; 4th 5.16: 20.35. Man, I was gassed most of the time. The runs were slogs, the push ups were like nothing, the lunges were just there to do long term damage, but the knee ups ... I was forced to partition into three 7's just to get through them.

29 minutes home, then a tour of the neighborhood with Kon on the bike for another 7. 100 minutes total work. But that 20 minute metcon. I'll be doing Ghd/Feet to bar each time I enter the gym or back yard for a while, until I get this core weakness settled.

8 - 1 hours/18 hours. PE: 8. 214/13.

S - Run with the Rocks - Oct 15

24 mins out and back with 4 .1 mi accelerations, grabbing the river rocks at the halfway point. 11.18 on the negative-split return (with the rocks, no less).

Right achilles felt good out of the gate today.

8.4 hours/13 hours. PE: 7.

Ca, kinda - "Going Through the Motions" - Sept 19

Today was a long M day on the schedule. I'm babysitting, so getting in what I can, subbing in a WoD.

Coining a short/medium metcon today.

"Going Through the Motions"
12 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
8 Kipping Pull Ups
6 rounds for time.

Women, or Men on a Cl day, should sub for this:
15 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
5 Kipping Pull Ups

Scaling down, do 5 rounds - don't scale down the weight. The idea is for intermediates or some advanced to get some muscle memory in on some of the more complex movements, and, get a little burned down. The weights *should* already be simple. If not, it's a work-up day, just do 'em right for fewer rounds.

18 minutes, with 45# bar, 35# DB, CC and Kdawg underfoot. Focusing on form; full squats, hip snap at the top of the swings, chest to bar. Rock on.

9.5 hours/60 hours. PE: 6. 214/13

S run - Sept 15

4 mi run down from the bluffs on the bike path, 6 .1 40 second intervals with .1 recoveries. Grabbed a couple of rocks for the final mile. That right achilles is buggin' me - takes a half mile to set the broken wish bone shard in there back in place after it saws around puree'ing my tendon.

6/13 hours. PE: 7.

S - Sept 7

Supposed to be an AR today, this S day on Sunday, but switching them in the hopes that there would be more spring in the step today. No such luck - it's almond time in the valley, so I've got the sore throat/nightsweats/coughin' crud from breathing paraquat & shakedust.

S day called for stair running. Did what I could with the dog, Kdawg in the stroller and CC on the bike to Yokuts and back. 4 chins/pulls on the round bars. Then 4 hill sprints with 5 reps each on the hill itself/max rep situps.

Not for time today. 8 +2 hours/48 hours. PE: 5. 213/12.

WoD - "Helen" - Aug 30

"Helen" - in the heat. 103 degrees, yeah, that and Walker coming by with 4 bombers might have effected me a bit. The propblast Helen: 16.06 with a 15 sec delay on the last round fighting to keep the dog from running the loop with me. Today was supposed to be an "S" day, and I was thinking I was going to completely take the day off in exchange for tomorrow's AR day, since I was up at 3 AM with what I diagnosed as overtraining-induced insomnia. A good morning at church and a nap, and I was feeling good enough to be getting my ya-yas out with Helen. Used a 35# DB, and a run around the block - which felt a lot longer than 400M, but which is probably shorter. Gonna have to measure it to see if it's dead on. (Here's the P.S.: the run was .37 mi; the temp was 105. Noice!).

2.58 first run; 2.07 swings and pull ups: 5.06
2.54 run; 2.29: 10.29
3.12 with 15 seconds of tripping all over the friggin' dog; 2.25: 16.06

The DB swings really are fun; I was just flagging as I reached the final reps each round - can't wait to swing the real deal 1.5 pood dood. The Base schedule called for 15 minutes of rope jumping, but my achilles is still not something I want to test with the rope yet. The running today and yesterday are edgy enough. Also, just trying to do all the named/hero WoDs I've not done, to lay down a baseline.
Next time, I'll do Helen Rx'ed, and beat today's time. Remember, you heard it here first.

7.30 hours + 1/32 hours. PE: 8. 217/10.

S/M - Aug 23

62 mins on the MTB to Allen rd and back. Tried for a negative split by doing mile intervals on the return, but what felt faster, wasn't. Cashed out with 3 sets of OV squats with the light bar.

2030 - 0645 - 215/12

S - Aug 21

32 minute 3-miler on the dirt N of the river. With rocks in hand. With 50 squats on the mile.

2130 - 0630 minus 1 - 212/12.

AR/S - Aug 9

What the heck, a short 20 min run today, so I take the dog too. No leash, who cares? I'm just gonna go on the north side of the river where there's no one to bother, pick up a couple of rocks, and do some heavy-hands with some random fartlek. Alas, Army's doing their two-mile test on the bike path, and the dumb dog latches on to some fast soldier, and I get to chase them down to Chester. 42 mins total, cashed out with 3 chest-to-bar chins. Swim later today, but that will be easy too. Or is supposed to be.

2200 - 700 - 214/11

S - Sprint Pyramid - Aug 4

This day is out of sync as I move Badger to tomorrow, and make up for Sunday. S'ok with a good 38 minute effort - .25 warm up/warm down to the bikepath, where it was .1 in 40, walk .1, .2/walk .1; .3; .4; .4; and down. The longer efforts just sucked, but I held on to the 40 seconds per.

Feeling like the Base schedule is plenty hard, some amendments in the works (still would like to see more hip drive in the rotation) but it's worlds away from even what I considered a hard schedule. And razzlem'damn if it don't take but hardly any time out of the day.

2230 - 0550.