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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 24, 2010
Today I joined the 9:00 am crew at CFA only for the warm-up and strength session (deadlift). I skipped the met-con, since I just had a good one on Saturday and a decent one yesterday, am planning on tomorrow, and Friday, and have a long endurance run scheduled for Saturday. It’s plenty. But I have [...] 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 8, 2010
5/3/1 Cycle II Phase ii Part B: Deadlifts and Shoulder Press Warm-Up: 3 min jump rope and double under practice / shoulder dislocates / hip mobility / 10 burpees / 10 sit-ups / 10 squats / 10 push ups / 5 kipping pull ups / 8 x 45# deadlifts / 8 x 45# power snatch [...] August 3, 2010
5/3/1 Cycle II Phase ii B: Deadlifts and Shoulder Presses Warm-Up (Brief) 10 burpees / a few minutes of jumping rope and double-unders / shoulder dislocates / hip mobility / 10 squats / deadlifts 8 x 45 lbs / hang power cleans 8 x 45 lbs / shoulder press 8 x 45 lbs Shoulder Press [...] July 26, 2010
Feeling almost whole again, just in time for summer’s end, went surfing on Saturday, warmed up and lifted on Sunday, surfed on Monday and have plans for the week. The surf is up, the winds are down, and I’ll be taking advantage every day. It’s the next to last week, and these are the next [...] July 9, 2010
5/3/1, Phase IV (deload), 5×40%, 5×50%, 5×60% I combined all my phase IV lifts into one day’s work. I did a quick warm-up and then did the various lifts in the sequence of weights, which meant that I did some shoulder press sets, then alternated press, clean and jerk, and squats, and finished up with [...] June 22, 2010
5/3/1 A beautiful day… oh wow. Time to lift. Warm-Up Jump rope, minutes, including double under practice. Shoulder dislocates. Overhead squats with 45 lb bar (10). Broomstick shoulder press. Broomstick deadlifts. Press 5/3/1 Phase II (70/80/90). Base weight: 112.5 Result: 80 x 3 / 90 x 3 / 100 x 13 This was ok. In [...] June 14, 2010
The surf is worthless right now: for the second day in a row winds are too high, wind waves are too high, and the swell is too big. I didn’t mind yesterday, since I was feeling sick, and was supposed to be resting anyway. Today, in spite of the fact that I’ve had, ahem, intestinal [...] |
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