Saturday, 21 April, 2012

VOD:
"You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people's feet." Matthew 5:13

1600 BRICK ON MT SANO
MTB (L2/3/3.5)HR Avg 151, HR Max 172
11.11 miles, 0:56:52
then
Run on Trails Off Bike(L3/3.5)HR Avg 163, HR Max 171
2 miles, 0:13:47

BRYANT!!!!!!!!

That was me, not Mandee. BRYANT AGAIN!!!!!!!!!!!!!!!!;)

A1. Back Squat @ 135lb, 15 reps x 2 sets, 10 sec

A2. Chin-ups, 15 chin-ups x 2 sets, 2 min

B1. Front Squats @ 85lb, 15 reps x 2 sets, 10 sec

B2. Chin-ups, 15 chin-ups x 2 sets, 2 min

C1. OHS @ 65lb, 15 reps x 2 sets, 10 sec

C2. Chin-ups, 15 chin-ups x 2 sets, 2 min

All complete and felt good. I found that the low bar back squat position works a lot better for me on the 135#. Messed around with the 100# DB again too. I found that the coordination aspect of the movement is just as important as the strength aspect.

10x3 front squats @ 150# every two min.

CFHSV WOD: 12:47
Followed by: 27 unbroken wall ball shots 14#
27 double unders .... Rest 3 min.
2 rounds.

And another shout out....BRYANT!!! :)

CrossFit Pandoras Box (Colorado Springs, CO)

W/u:
100 Double-Under (or practice)
2 rd: 5 M/U or 10ea Pullup / Pushup
10 O/H Squat at 45#

WOD:
"Med-Ball Mile"
Teams of 2: Alternating Med-Ball Toss for 1mi at 20lb

Rx'd at 18:18

Totally wiped out after today's WOD. That said, glad I done it. Builds character and mental toughness in this ole dude. :)

Did this WOD at the beach today but had to substitute the clean and jerks with shoulder presses. Good workout!

11:29 rx'd

God of Heaven, God of all the earth and sky.
Great Creator, Master of all nature.
Who gives birth to snow from heaven,
Holds the waves at ocean's edge,
Gives the orders to the morning,
Shows each dawn its place to shine?
God of Heaven, God of all the earth and sky.

God of Ages, God who wrote the Book of Time.
Sovereign Ruler, Alpha and Omega.
Saints before, He's guided safely.
History's pages signed by Him.
Author of our days and hours;
Things to come are held secure.
God of Ages, Alpha and Omega.

God of Power!  God who breaks the darkness.
Righteous Warrior, Champion of His children,
Goes before us into battle;
Good and evil bow to Him,
Those in bondage freed forever,
Victories won at  His command!

God who heals us, God who gives us peace and hope.
God who listens, Carries all our fragile
Dreams and heartaches, wins and failures;
Binds the broken; hides the weak.
New beginnings freely offered;
Who can make us whole again?
God who heals us, God of Power,
God of Ages, God of Heaven,

0700 Long BRICK on Mt Sano
MTB (L2/3/4) HR Avg 151, HR Max 173
1:56:14, 20.93 miles
then
RUN TRAILS OFF BIKE (L2) HR Avg, 156, HR Max 161
0:35:06, 4.15 miles
8:27/mi pace

15:04 if I remember correctly. Man, Jake, go easy on us next time!!!

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