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September 1, 2010
Quickly, Today’s WOD: Aidan’s 40th birthday, and the lady worked HARD on this one. Congrats Aidan! We started with single support deadlifts (for me: new 30 lb PR: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 — PR) and then did 21-18-15-12-9-6-3 of Sumo Deadlift High-Pulls and Push [...] August 30, 2010
Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for [...] August 27, 2010
Friday morning I couldn’t find my black shorts. I wore my purple old school Birdwell’s Beach Britches board shorts instead; they are a little too slim, a little too short, and much too purple. And they really didn’t go with my tight red singlet. Oh well. I still had fun, although I endured quite a [...] August 25, 2010
Even on less sleep, things went pretty well at CFA this morning: we did shoulder presses (at 120×4 I barely missed a new 5 rep PR) and “metabolic monster,” a wicked combo of 800 meter runs, broad jumps, and waiter’s walking. I had to stay up late on Tuesday night (getting ready for first day [...] August 23, 2010
Quick note here. No time for rumination. Overhead Squat: warm-up, then, 5 x 55 / 3 x 75 / 1 x 95 / 6 x 105 (fail on 7). New PR by 10 lbs. Gone in Sixty Seconds: 228 reps, 35 lbs dumbells, 12 lb. medicine ball. I got one more rep than last time, [...] August 21, 2010
Today at CFA: definitive proof that I’m getting stronger and faster. The WOD, called “D.T.” is a hero workout honoring slain soldier Timothy P. Davis (RIP D.T.) I’ve done the workout at CFA twice before, in April and in August 2009. According to my records, CFA last did D.T. exactly one year ago today. Last [...] August 20, 2010
Ouch! Something about today’s workout put the hurt on me. I’m not injured, it’s just that when I finished my work (dead last in the 6:00 am class) I felt like dying. I took a walk through the bank parking lot so my pain wouldn’t be so evident to all. Warm-Up I got decent sleep [...] August 18, 2010
Set a new PR in 500 meter row this morning, then did a quickie max rep test WOD with the crew. Comparatively, it was a light workout, which was fortunate for me, since I had a long training run planned for immediately afterward. The WOD After waking early, I hydrated, then trained in a fasted [...] August 16, 2010
Fun workout at CFA today. I’ve already wasted enough time on this blog tonight, so here’s the bare bones details. Warm-Up Pose/Running Drills. Stretching. Ring Dips (5). Pull-Ups, kipping (10, consecutive). GHD sit-ups (10). Front squats (10). Thruster warm-ups. Strength: Thruster 5 RM Old PR: 120. Result: 5 x 70 / 3 x 90 / [...] August 14, 2010
Great “little” WOD at CFA this Saturday morning, combining hang power snatches and 400 meter runs. I ran one mile and did 84 h.p.s.’s with 65 lbs in 16:45 (approximately). My last 400 was about 2:05. Not great, not bad. What was awesome was hanging out in the heat with my CFA buddies, working out [...] |
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