Forgetting to Disengage the Emergency Brake

WOD

800m X 1 (2:40), rest 5:00
400m X 2 (1:18, 1:21), rest 1:1
200m X 2 (:38, :41), rest 1:1
100 X 1 (:18)

Notes: The poor air quality from Gap Fire has finally improved enough to resume outdoor training. It felt like I forgot to disengage the emergency brake and I was wearing a 20lb vest. I suck at running. Part of the problem was my "warm-up", which including jumping rope. Jumping rope is suppose to make you more athletic, i.e. improve coordination, agility, balance, blah, blah, blah. If is not part of challenge I need to stop doing it. I am banning myself from jumping rope and air squats until after my challenge. I had planed on more 100m sprints but my left knee became unstable. I tore my meniscus 5 years ago mountain biking. The muscles around my knee make up for the slack but when they get tired my knee becomes unstable. Time to stop training for the day. I have been overtraining lately but I am hoping for some Supercompensation .

Training ADHD

WOD

Jumping squats, triples, 135, 135, 185

box jumps, highest box, two and one legged

Stronger Leg

Weaker Leg*

Tabata row (20s on/10s off X 8), about 100m each time

* It steams from a very serious injury that happened over two years ago. Rule #1 : Don't get injured. Notice how I paw the ground. That is my psychology trick for getting amped up. Crossfit suggests you stamp your feet.

Notes: I was planning on max effort shoulder press day but my shoulders were tired from yesterday's gymnastics. I want to train whatever I am doing. I went "crazy" yesterday and detoured from just challenge training. The same thing happens with climbing. When I boulder, I want to campus and get super strong. When I climb routes, I want to do laps forever and get super endurance. I had to settle for lower body dynamic effort. Reason #276 the UCSB sucks: the plyometric boxes are too small/not stackable. I am unable do a 1 RM box jump. First time doing Tabata row with new display, it is easier to focus on the workout. I improved in later intervals, my spm went from 35 to 34. Pull harder, not faster.

A Day at the Beach

WOD

1) various class "A" moves, e.g. muscle-ups, levers, and flags

Monkey Hangs
I was psyched because there are no pull-up bars in SB long enough to do them.

Campusing
These bars are not close together.

The Transition
Enjoying the view from the top

2) rope climb #1, 15', no feet, up and down
rope climb #2, 15', l-sit, up, down, and up
Making no feet rope climbing harder

3) pull-ups, max reps : 26*

* Personal Record

Notes: Went down to Venice and Santa Monica Beach. Santa Monica Beach had better toys, but less history. Played on the beach all day and had too much fun. The rope climbs felt easy, really boring campusing. I found a set of bars that were perfect for kipping pull-ups, i.e. thin with little bounce, It was easy to set a PR. I had more pull-ups in me but want to save something for climbing tomorrow.

Pray Not for Light Burdens but for a Strong Back

WOD

Clean, 5X3, 155
Deep catch, high elbows
Easy to have good form at light weights

DL, singles, 315, 365, 385(f), 365
Got to look up. The body follows the eyes.

dips, 30X1

Notes: Short session because of bad time management. I have enough Physical Capital to keep climbing and hard training for my challenge. I am over-stretched if I "train" for climbing.

On Fire !!!

WOD

1) Back squat, singles, 275, 285, 295, 305,
(all sets had additional 40 lbs of chain)

2) "Angie"
100 pull-ups
100 push-ups
50 GHD sit-ups
50 sit-ups
100 squats
time : 16:35*

* PR by 3:30 minutes

Notes: I am starting to mutant, 4th day on and setting a PR. The squats felt great. The chain helped the walk out because it punishes fast, unnecessary movement. In addition, I was walking out 345 but only had 305 "in the hole". I love working out outside but air quality was low because of the Gap Fire. I am a geek, here are the splits: 6:30, 8:20, 13:10, 15:03. Last time, the pull-ups took 10 minutes. The best place to make up time is the GHD sit-ups. Those are freaking hard, but I getting better at them.

Trying to be Flash Gordon (or Hans Florine)

WOD

10 DL, 225
10 dips, 25
3 rounds : 4:10

Bench, triples, 175, 175, 195, 195, 195

100m sprint every 30s for 8 rounds, aka Tabata run

Notes: Feeling the effects of third day on. Speedy on DL and dips. Hopefully, speed work carries over for the dips because it is hard to go heavy. Good to get under the bench. The reps were quick until last set. The sprints suck because running sucks. Congratulations to Hans Florine for regaining the Nose speed record (off the couch).

Just Another Day

WOD

1) clean
155 X2
175X2
185X2
195X1

2) OHS
155X4
135X10

3) 25 KB swing, 1.5 pood
10 Curtis P's , 95
4 rounds : 14:20

Notes: Another Crossfit SB clinic, this time it was olympic lifts. Everyone knows that I need the help. I gleamed on nugget. On the clean, I need to stay on my heels and keep pulling back. Overall, it was not inspiring because no one else went heavy. The OHS were good practice. It is very strange going heavy for high reps. Another thing to learn before my challenge. First time with Curtis P's. Good stuff.