Tuesday, 17 April, 2012

That's my husband!!!! Yay Nathan! :)

Nathanimal! Nice pic, dude :)

VOD:
Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. James 1:2-3

My man is about to rip that pullup rack right off the wall!

Courtyard Marriott Manassas

1 mile run on treadmill with negative splits
=8:15

100 man-maker pushups with 20 lb dumbbells.
pushups with hands on dumbbells, at top of pushups raise left arm to chest, then right arm to chest = 1 rep
=13:53

1 mile run on treadmill with negatice splits
=8:05

The pushups were aweful. My obliques are going to be very sore from the slight twist required to row the dumbbell up. Horribly lovely workout.

Nathaniel !!!!!!!!!!!!!!

0530 MOUNTAINWOOD HILL Repeats
w/u: 2.0 mi easy, w/d: 2.0 mi easy
5 x 228yd repeats (0.65 mi)(7-8% Grade), walk down for recovery.
(1:00, 1:01, 1:04, 1:02, 1:02)

Gettin' ready for Cotton Row!

0600 class. 21:23 Rx'ed. Since I was wearing the Five Fingers today, scaled up the rope climbs top arms-only. That, of course, was foolish; I darn near fell off the rope in the last two rounds.

You lucky girl, you! ha ha :)

That would have been one extreme burpee....

AP, great idea on the M'Wood repeats. I need to do that soon since I have signed up for the 10k this year.

"The account of the Bible is this. Adam comes naked to a live tree and spiritually murders the entire human race by a single act of disobedience. Jesus comes to a dead tree and allows Himself to be stripped naked. Then, in the ultimate act of obedience—His very death after a lifetime of full and total obedience to God—He makes alive all those who would ever by God’s grace repent of their sins and trust in Him alone for salvation."

Giddy up. If you fall off the rope mid-climb, you are expected to immediately do the burpee and re-mount the rope. No slack!

Si senor, gotta stay sharp, since I'll only have about 9 days after the ITU Worlds to recover and go hard again for CRR.

Anyone signed up for CRR or wants a good strength run is welcome to join us. We'll be doing this type of repeat (# of repeats varying) in preperation for Cotton Row on alternating Tuesdays (next Hill repeat will be 5/1, next week is 0530 Track at Randolph Middle).
We meet at California Park (corner of California and Fraser) at 0530. Warm-up with an easy run on the CRR course to the foot of M-wood. Sprint hill. Repeat. Warm down run on course back to Cali Park. Shout out to Lesha and "Jimmy" James "The Milkman" "B-Real when rockin the fro" Strananananahan for coming out this morning! Super proud of you guys! Next week Lesha, you're doing the hill! Or NO NICKNAME FOR YOU!! :)

back squats 10x3 @ 175#…every 2 min. on the minute.

Followed by CFHSV WOD: 16:34 ALL sets of wall balls and kb swings unbroken. ONLY 1 set of double unders were unbroken. I liked this one because it can be done unbroken. As long as you got solid du's that is. ;)

Yeah dude, keep me on distro. Will make it when schedule allows, early morning hill sprints always better with a crowd!