Friday, June 22, 2012

Still hate double unders

Skill = strict pull ups
1x5, 2x5 - 10#, 2x3 - 20#


WOD
10!
KBS 53#
20 DU'S after each set
9:45 - was getting 3 doubles at a time, took forever. Could not get smooth, left arm was spastic!

After WOD - Box squats. 5 @ 115#, 5 @ 145#, 3 @ 185#, 1 @ 205#

Thursday, June 21, 2012

Week in review

So missed posting all week, but here goes:
Monday WOD

5x3 125#
1 Power Snatch to
1 Snatch Balance to
1 OHS
2 minutes of rest between rounds
Weight felt light on everything, even a little light on the snatch.
Tues - Ran 10 miles easy at Indian Camp Creek. Felt great til last mile or two, pushed through it.
Wed - Tempo run, 1 mile warm up, 6 miles @ 7:15 avg pace, 1 mile cool down
Thur - Rest day. Did random push ups, 100 sit ups, and some easy yoga stretches. Legs were dead!

Sunday, June 17, 2012

Fathers Day

Great day! Started with walking the dog 2 miles. Then went on a 20 mile ride before lunch.
After lunch went to the driving range... and then Chill!

Saturday, June 16, 2012

Run For the Ridge

Race day. 2 mile warm up run to the race. 5K in 19:36. Then a 1 mile easy with Wy, and a 2 mile cool down jog home. Wyatts 5K PR - 26:45? Both took first in AG! Decided to wait til after lunch to finish mileage.
Headed to Castlewood for a Niner bike demo. Rode a great carbon full suspension bike around for a while (RDO - 5 grand!) Then hit the trails for 7 more miles. Felt spent at 7, so called it and headed to Whole Foods, then to dinner. Tried UCan again, but so far not impressed. Maybe not using enough? Just always seem to bonk with it.

Friday, June 15, 2012

7 miles at Indian Camp Creek

Went for an easy 7 miles out at Indian Camp Creek. Tried to keep it slow and easy. 9:40 pace.

Thursday, June 14, 2012

Rest day + Yoga

Walked the dog 2 miles. Then did yoga after lunch. Hoping legs feel better tomorrow.

Wednesday, June 13, 2012

Humpday weights

Warmed up rowing 500x2. Then skill work on DB snatch. 5 each arm @ 25, 30, 35, 40#. 53 and 40 were with kettle bells not db. Could have done heavier, but worry about the ab movement.
WOD
3x8 Front Squat
115, 115, 125#
Could have done 125 all three, felt light at 115.

Tuesday, June 12, 2012

Trail Fartlek

Did 9 miles on Brommelseik trail. 1 mile easy, then 1 mile pushing pace. Tough run, but felt good. Minor pain in ankle. Legs are definitely tired now!

Monday, June 11, 2012

Suicide Monday

Skill was pull ups. 3 attempts at max rep kipping = 20, 18, 21
WOD - 4 RFT
200 m suicide (50m, 100m, 150m, 200m)
20 Tuck ups

12:05?
Took it steady on the run, only pushed the last round. Tuck ups sucked, and really hurt the right lower ab.

Sunday, June 10, 2012

Show Me Games Day2

Another 8am game, got up early just to check out the hotel gym. Did 3 miles on the bike and some machine weights randomness.  After the game we headed to Stephens Lake to check out the Iron Kids location and let Y swim there. I did an easy 4 miles around the park. Then lunch at Hu Hot!

Saturday, June 09, 2012

Show Me Games Weekend

Wildcats football game was 8am, so had to be at the field at 7. After the game we checked out Justins new place, then headed to get lunch. Great place called Ingredients, had a decent salad (dressing was tooo sweet.) Then headed back to the hotel. Relaxed for a bit, then headed out to the MKT trail for a run about 4pm... hottest part of the day! Did 16 miles total, but the last 2 were just plain dragging.

More later...

Friday, June 08, 2012

Heading to Columbia

Hit xfit before leaving for the Show Me Games.
WOD - AMRAP 12 minutes
30 GTO with DB 40# (started with 35, then switched)
600 Meter Run
15 MU Transitions with dip with red band

Made it through 1 round plus 20 GTO. The Muscle up transitions were too easy... and still no closer to a muscle up.

Saturday, June 02, 2012

No Energy - Dead legs

Trying to get this under control... need more rest and recovery.
Thought going on a hike with Wyatt would be the answer... wow bad idea.
We headed to Lost Valley, and I brought the 25# ruck sack... bricks, snacks, and water.
Hiked 8+ miles and I was dead! Totally dragging ass the last couple miles, while Y was feeling great!

Friday, June 01, 2012

Frog jumps...

WOD
21 - 15 - 9
C2B Pullups
Frog jumps
Push ups