Berkeley WOD 8-24-09- BREAK DOWN THE WALLS

845 am- run, 5.5 miles, mostly flat, one nasty hill

430 pm- ride, 

4 x 2.5 min hill intervals @ 1.5 min rest

1 x 6 min rolling hill interval 

descend 

4 x 2.5 min hill intervals @ 1.5 min rest

(note; heart rate was in the perfect ranges on this and Fridays WOD, legs felt heavy after descent)

then FST 

20 min AMRAP of 

5 pull ups 

10 pushups 

15 sit ups

(30 rds even)

then 

3 rds for time of 

20 x pull ups

20 x squat

20 x sit up 

20 x push up 

20 x leg raises 

40 meter sprint 

(15ish min)

total time of FST 40 min...of pain!

---

Windows Live: Keep your friends up to date with what you do online. Find out more.

Berkeley WOD- 8-23-09 BLOOD ON THE TRACKS

900 am- run, 45 min. hill intervals. 

100 pm- fight- 45 min. remove rear wheel, inspect tire until i find source of slow leak (tinny sliver of metal almost undetectable to the eye), patch two tubes, put bike back together. 

400 pm- ride- climb 2000 ft. at mellow pace (bpm <140)

then FST- 

30 x 1.5 min. consecutive rounds of 

6 x 35# single arm snatch (3 each side)

5 x pull up

10 x pushups 

15 x sit ups

(note Gator skin tires are excellent because they rarely puncture... but when they do man they are stubborn)

---

Hotmail® is up to 70% faster. Now good news travels really fast. Try it now.

WOD SOCAL 8-24-09: CHAIN OF STRENGTH

1 hr. 30 minutes

 

w/u: 12 minute ride to park w/Osprey pack w/25 lb med ball, TRX, length of rope

 

60 pull-ups, 60 push-ups in sets of 15

 

Circuit the following in sets of 10 per movement:

40 SL deadlifts (using both arms) w/25 lb med ball

40 25 lb med ball clean/jerk/press throw at top

40 hurdler kicks over hip-height rope (per side, moving L and moving R, total 80 reps)

40 sumo side squat under hip-height rope (per side, moving L and moving R, total 80 reps)

 

Circuit the following in sets of 10 reps per movement:

30 lateral med ball throws (R and L, total 60 reps)

30 med ball chest pass

 

Ride home.

 

Drill it.

 

Fight the Night

Berkeley WOD 8-22-09 ATTACK OF THE ENGINEERS

940 am ride- >40 miles, 3 hours, >3500 ft climbing. Cal Cycling Team ride, stuck with a strong group, not much waiting. Legs quite sore from the attack of the Leviathan (not a wise choice for the day before this ride)

600 pm park- 

20-1 

pull ups 

bar dips 

hanging leg raises (knees to elbows)

(harder than it looked!)

---

Windows Live: Make it easier for your friends to see what you're up to on Facebook. Find out more.

Berkeley WOD 8-21-9 THE LEVIATHAN

815 am run- 5.5 miles with 5x1 min hill intervals 

300 pm- ride 

4 x 2.5 min intervals at 1.5 min rest. 

descend 

4 x 2.5 min intervals at 1.5 min rest. 

 

climb to Centennial for descent 

then 

Park- 

100ft walking lunges 

21 pull ups 

21 sit ups 

100ft walking lunges 

18 pull ups 

18 sit ups

100ft walking lunges 

15 pull ups 

15 sit ups

100ft walking lunges 

12 pull ups 

12 sit ups 

100ft walking lunges 

9 pull ups 

9 sit ups 

100ft walking lunges 

6 pull ups 

6 sit ups 

for time-

10:13

then 20 x 1 min rounds of 

5 hanging leg raises 

10 pushups 

15 sit ups

then

1-10-10-1

pull ups and pushups 

---

Windows Live: Make it easier for your friends to see what you're up to on Facebook. Find out more.

Berkeley WOD 8-20-09

830 am run- 45 min hills, easy pace home 

300 pm- climbed Claremont to Grizzly descended Euclid directly to park for 

"angie"- 

100 pull ups 

100 pushups 

100 sit ups 

100 squats 

12:25- pr of 40 sec 

Berkeley team looking strong for 09' games. May be recruiting A.Vontz if he decides to drop his LA member status. 

---

Hotmail® is up to 70% faster. Now good news travels really fast. Try it now.

WOD 8-20-09: REIGN IN BLOOD

50 minutes

Hiked it to park w/25 lb med ball in pack.

Angie 27 minutes
100 pullups
100 pushups
100 situps
100 bw squats

Hiked home.

The North flexes a mighty victorious Bow of Orion on this day. The South will live to fight another day.

The suspense surrounding the impending 2009 Drill It Games to determine The World's Fittest Man intensifies.

Drill it.

Berkeley WOD 8 19 09- NOT ALL HAVE HANDS OF IRON

900 am run- 5.5 miles mostly flats with one nasty hill (backside of the Coliseum)

400 pm ride- climb Tunnel Road 

3 x 4 min. intervals with 2 min. recovery plus one all out effort to the peak 

descend and repeat 

then  

park- 

30 consecutive 1 min rounds in which you complete 5 'cherpees'

(tried to do some towel pull ups after but didn't have the energy for desired power, this one was hard)

-cherpee: a burpee with a full push up and jump performed under a pull up bar. At the top of the jump grab the grab the bar and do a pull up. 

---

Get back to school stuff for them and cashback for you. Try BingT now.

Berkeley WOD 8 18 09 BUILDING A MONSTER

830 am run- 45 min, hill intervals of varied length. 

500 pm ride- Grizzly Peak via Euclid descended Tunnel road. Had intended to do an interval bike work out but thought it would be fun to tag along with some different riders. It was interesting to how these guys dealt with the different challenges of the ride and it was nice to have a little conversation. 

730 pm park- 

20-1 pull/push/sit

between each round you must complete a 40 yard sprint. 

no consolidating rounds

41 min

brutal way to add pain to a tried and true sequence. 

---

Windows Live: Make it easier for your friends to see what you're up to on Facebook. Find out more.

BADASS DIY BLOCKS

Kick a $5 bottled antioxidant smoothie's ass, get 2 veggie + 2 fruit blocks and score a giant iron boost that goes well with bleeding meat for mega recovery power.

2 cups raw spinach
1 cup apple juice
.5 cup bing cherries frozen or fresh

Combine in Magic Bullet. Imbibe. Feel the power.

Drill it.

Berkeley WOD 8-18-09 For the Love of the Game

830 am- run 5.5 miles at easy pace cold am air felt refreshing, legs felt fresh. 

500 pm- ride climb 2k with out looking at heart rate, focus on having fun, gratitude for the opportunity to ride in such a beautiful place, god bless this country ect. 

then 45x consecutive 1 min rounds of 

5 pull ups 

10 pushups 

15 bw squats

---

Get back to school stuff for them and cashback for you. Try BingT now.

WOD 8-18-09: INTIMIDATE DOMINATE DESTROY

1 hr. 37 min.

W/U: 8 min. ride to park on MTB w/pack w/65 lbs of weight (MTB was double flatted w/leaking valves on  bothtubes—awesome, so I pumped them up to 60 psi knowing they’d last the 8 min. ride before going flat. Extra functional training: learn to ride smoothly or immediately get a flat)

 

@ park:

-Muscle activation exercises (horse stance, superman, fire hydrants)

-2 x 10 reps per side Hurdler over/sumo side squat under hip height rope

 

3 x CIRCUIT w/out stopping:

(10 reps/exercise/side):

-35 lb. DB SL deadlift

-25 lb. med ball clean and jerk, explode up and throw ball as high in air as possible, catch ball, immediately start next rep

-25 lb. med ball lateral lunges (both sides)

-25 lb. med ball x-over lunge, push pressing ball overhead as you lower into lunges

-60 lb. front squat (loaded med ball into Osprey pack along w/35 lb. DB)

 

THEN:

-2 x 10 reps per side Hurdler over/sumo side squat under hip height rope

 

THEN:

-10 sets x 5 reps pull-ups/push-ups wearing Osprey pack loaded w/35 lb. DB, no rest.

 

‘cool down’

-reinflate tires (w/mini pump, 250 strokes per tire to get to 40 psi)

-ride home w/pack, a hell of a core stabilization exercise! And forget about standing up on squishy, deflating MTB tires when you have 65 lbs. on your back unless you want to eat some serious shit (I didn’t).

 

Good workout, pushed it extra hard. So hard I started to glow green, like the Incredible Hulk. Had a playground mom compliment me on my pack-weighted pull-ups, my first positive interaciton with playground parents in the past 6 months of training. Yay!

 

Drill it.

 

The Functional Kipping Pull Up for Cyclists

step 1- hang with hands in a parallel pull up position (think handlebars)

step 2- swing back and forth a few times (from the hips) to build momentum for the kip. 

step 3- at the farthest point in the back swing, pull down with the left hand while driving up with the right hip- allow the torso to rock back, almost parallel with the pull up bar. 

The chin will clear the bar, but if it doesn't its fine, the goal is to drive alternating hip to hand (think chest to bar pull ups, only these are hip to bar!)

The right arm is still engaged in the pull however the majority of the pull should come from the left arm.

step 4-repeat step 3 with right arm and left hip

This is an attempt to simulate the leverage needed while climbing. It has its flaws but give it a shot, see how it works for you. I find that it helps me to channel the balance between upper and lower body while I'm climbing or sprinting

---

Hotmail® is up to 70% faster. Now good news travels really fast. Try it now.

WOD 8-17-09: DESTROY THE MACHINES

PLANNED: 1 hr. VES + 10-1 BW push-up/pull-up

 

EXECUTED:

20 min. VES

 

This WOD called on account of excessive muscular soreness. Interestingly, after very little bike time and lots of bike-specific FST last week, the pedal stroke was phenomenally smooth. All of the clean/jerks and SL deadlifts seem to have improved hip flexibility quite a bit.

 

Set out for an hour very easy spin. Definitely could have pushed it and done the full hour, probably could have even gotten in an intervals session at a very high intensity, but the soreness coupled with my general body feeling called for just a bit of movement to clear out the pipes. Flushed the legs, saving the heat for tomorrow when I plan to throw the medicine ball with such ferocity that it will have enough force to snap a steel girder in two.

 

Drill it. Except when you don’t. Then, take it really easy because you’ll be able to destroy the machines that much harder when you know you’re ready for it.

 

 

 

Berkeley WOD- 8-16-09

900 am run- 5+ miles, mostly flats with a few bumps. 

400 pm ride- 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery. 

1x 6 min. flat interval 

then descend 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery.

700 pm- HQ FST- 

5 rds for time of 

21x burpee 

21x pull up 

21x dip 

22:17 (crossfit main site WOD)

then 

3 rds (each side)

without setting the db down 

6x single leg rdl

6x clean 

6x push jerk. 

---

With Windows Live, you can organize, edit, and share your photos. Click here.

WOD SU 8-16-09: FOR THE KINGDOM THE POWER AND THE GLORY

1 hr 14 min.

Rode 8 min. Very ez to park carrying 25 lb. Med ball, TRX, length of rope, 5-Fingers

Strung line at hip height, 10 over 10 lateral squats ubder each direction increasing tempo and force towards end of each set, dorsiflexing and kicking as high as possible while keeping leg straight.

15 reps:
TRX post squat
TRX low back

10 pull-ups
10 25 lb med ball cleans
10 SL deb deadlifts, per side

10 pull-ups w/pack w/25 lb med ball
10 push-ups w/pack w/25 lb med ball

TRX, in sequence 15 reps per ex/side, +5 extra reps on rotational torso/core ex. On weak side (L side):
TRX pike
TRX rotating oblique plank
TRX windshield wiper
TRX standing high rotation
TRX leg raise
TRX susp pendulum
TRX situp
TRX reaching V-sit
TRX susp oblique crunch
TRX kneeling rollout

3 rounds of:
10 pull-ups w/pack/25 lb med ball
10 push-ups w/pack/25 lb med ball
10 25 lb med ball cleans
10 SL deadlift w/25 lb med ball (per side)
5 reps per side TRX SA chest press
5 reps per side TRX SA row
10 reps high hurdle kicks over rope per side
10 reps lat sumo squat under rope/side

For the Kingdom, The Power
And the Glory

Drill it.

Berkeley WOD 8-15-09- Beyond Virtue, Beyond Vice

900 am- run- 45 min of steep hills, heart rate functioning much like an interval bike work out. 

500 pm ride- 2000 ft. of easy climbing an handling, getting accustomed to new rear wheel (feels tight!)

then park

 20 consecutive 1 min rounds of;

 

5 hanging knees to elbows 

10 pushups 

15 squats 

+

20-1 pull ups/pushups/ sit ups. 

---

Hotmail® is up to 70% faster. Now good news travels really fast. Try it now.

WOD 8-15-09: Suzy Sells Sea Shells

5 mile freedom walk, steady pace. Smooth.

WOD 8-14-09: DEFENDER

Am:
1 hr 20 min.
15 min ver ez spin WU
10 min. All-out TT (hr was 7 bpm low, body tired from 4 consecutive days high intensity training but that's part of the plan)
30 min. Cornering drills on parking lot cornering course
10 min. All-out TT
Ez home

Pm:
1 hr. 15 min.
Humped 30 lb. SB, 32' rope to park w TV who carried 25 lb med ball
-55 pull-ups, 55 push-ups
5 med ball ex. X 10 reps per, hard:
-sumo back
-sumo fwd
-lat throw L
-lat throw R
-chest pass


55 lb. Bag deadliest catch:
-2 x hand over hand
-2 x hand under hand
-2 x lat pull L
-2 x lat pull R

3 x 10 reps:
-SL deadlift w/30 lb SB (L and R)

3 x 10 reps 25 lb. Med ball clean

5 reps x same 5 med ball ex. As above

Carry gear home.

Drill it.

Berkeley WOD Too Painful for Pictures

900 am- run-45 min of hills- Having difficulty with the POSE method, calfs were on fire. 

245 pm ride- Planned to simulate TABATA intervals at 5 min of seated climbing 2 min of recovery x 8. 

I finished 4 climbing up Tunnel, then took an unfamiliar road to descend and ended up south of Oakland. An hour into this work out, I decided I should try get back home. 45 min of riding hard through rush hour traffic later I arrived back at at HQ destroyed. I did a round of 20-1 pull ups, dips and sit ups, and called it a day. 

Go where the work out takes you, but bring a gps if you can, HUAH!

---

Get back to school stuff for them and cashback for you. Try Bing now.

WOD 8-13-09: UP UP UP

1 hr 26 min.

 

20 min. warmup, very easy spin

 

10 x 2 min. standing very high cadence LT climbing w/all-out attack at end of climb

+

55 pull-up

55 push-ups

 

Woke up with insane splitting headache, got out and got the WOD done. Worked on turning brain off and being comfortable in the discomfort of high intensity intervals.

 

This shit won’t kill you, you just have to learn to tolerate the discomfort. It takes a lot of practice to get there.

 

Drill it.

Berkeley WOD 8-12-09 Infiltrate Destroy Rebuild

900 am run- 5.5 miles working on form; hands past hips, face and shoulders relaxed, quick stride, not landing on the heal of the foot...ect 

230 pm ride- climb up Claremont standing in little chain ring the whole way to the top of Grizzly Peak, descended down Wild Cat working on handling, figure 8 drills in the parking lot at the top (5 times each way). Had planned time trial intervals but after the climb I knew I would be able to ride with the desired intensity. 

then park- 

as many rounds in 20 min of 

5 pull ups 

10 pushups 

15 un-anchored sit ups

(30 rds + 5 pull ups- this seems to be my limit for the time being)

then 3 rounds for time of 

20 pull ups 

20 squats 

20 pushups 

20 sit ups 

20 hanging windshield wipers (10 on each side)

30 yard dash 

then go home and eat. 

---

Get back to school stuff for them and cashback for you. Try Bing now.

BUMPIN'

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/wNjVcYbJ4x4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/wNjVcYbJ4x4&color1=0xb1b1b1&color2=0xcfcfcf&hl=en&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="425" height="344"></embed></object>

 

GET YOUR BLOCKS ON: THE CAUSE FOR ALARM WEIGHS IN

Protein Plus Bites from PowerBar; 20 grams of trisource protein (soy, casein and whey), 34 grams of simple and complex carbohydrates, 300 calories, eight gumball sized, chocolate peanut butter bites. 

 

The idea is shockingly simple: take a protein bar, slice it up into eight pieces, throw them in a zip-lock bag and you essentially have a bag of Protein Plus Bites. In fact, the nutrition content for the PowerBar Protein Plus BAR is almost identical.

Imagine a minny Reece’s cup that has been sitting out from last Halloween, a little dry but once chewing begins all the elements collide and the bite goes down easy.

 

The packaging has a utilitarian appeal; easy open, easy close and easy stored. The resealing pouch fits in a jersey, an apron or gym bag, nice for a busy shift in a restaurant when there isn’t time for a meal.

 

A word about trisource protein-

The combination of three different types of protein offers more than most protein bars.  Not only does it have immediately and intermediately digesting proteins but also a slow digesting protein so that the body is processing and receiving protein hours after ingestion.

 

I munched on these after a devastating body weight workout and throughout a night of waiting tables. I didn’t notice any revolutionary difference other than I wasn’t starving. Nutritionally, one could just as easily have half a can of tuna on wheat bread and a scoop of low fat cottage cheese for a quarter of the cost, but these do taste like candy, come prepared for easy access and are bound to turn a few heads from the sweat hogs working on their sick traps on the smith rack at your local Globo Gym. 

 

-The Cause for Alarm

 

 

 

WOD 8-12-09: THE HOLY TRINITY

1 hr. 37 min.

 

At park:

10 min. W/U:

-muscle activation

-dynamic stretching

 

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Then 3 rounds of following as continuous circuit:

1

10 reps of following w/out rest w/25 lb. med ball

-sumo backwards throw

-chest pass

-lat lunge rotating throw L

-lat lunge rotating throw R

10 reps of following w/out rest w/8 lb. med ball

-overhead slam into ground

 

2 x 50 yard running sprints

 

2

4 x reel in 32’ rope anchored to 90 lb. sandbag

(alternate pulls on circuits 1, 2, and 3 as follows:)

1. hand over hand
2. hand under hand
3. alternate lateral pull L, lateral pull R

 

2 x 50 yard running sprints

 

3

10 pull-ups w/20 lb. DB between feet

20 offset push-ups (10 offset R, 10 offset L)

 

2 x 50 yard running sprints

 

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Then:

10 x (L and R) lateral lunge w/ 8 lb. med ball

10 x (L and R) x-over lunge w/8 lb. med ball

 

3 circuits of:

10 x 50 lb. sandbag front squat

10 x 50 lb. sandbag straight leg deadlift

Single Arm med ball circuit:

10 x (L and R) sumo backwards throw

10 x (L and R) SA overhead slam into ground

10 x (L and R) SA lateral lunge rotating throw

 

Drill it.

---

900 am run- >7 miles, 48 min., steep hills (crawling up, flying down).

Note; I don't recommend doing a run this long more than once a week. I run mostly because I enjoy it. I run for a reasonable duration usually at moderate to high intensity. For training purposes running helps me expand what I am capable of while at the top an effort. I can't achieve the intensity that makes running a beneficial training tool running this long therefore this one was more about the love of the game than a practical effort.

300 pm ride- climbing 2000 ft on a mellow grade, standing high cadence intervals of 2min-3min-4min-3min-2min

then back at HQ

20-1 pull ups/deep db swings at 35#/unanchored sit ups

Then with a continuously running clock complete as many consecutive 1 min rounds where in the first you perform 1 pull up, in the second 2, in the third 3, ...ect. untill you can no longer finish all reps in a single min.

I got to 16 and finished about 3 pull ups in the 17th min.

WOD 8-11-09: THE FRYING PAN

1 hr. 30 min. total

warmup: 8 min. ride to park w/pack w/25 lb med ball, TRX, 32’ rope, Vibram 5-fingers.

1
TRX Atomic Pushups
TRX Standing rollout
TRX Windshield Wiper
TRX Susp Oblique Crunch
TRX Leg Raise
TRX Piked Pendulum
TRX Post Squat
TRX Low Back
TRX Situps
TRX Supine Bicycle
TRX Standing High Rotation
TRX V-up
TRX Susp Reaching Oblique

2
55 pull-ups, 55-push-ups in sets of:
15
10
10
10
10

3
SL Deadlift/Clean and Jerk w/25 lb med ball, 30 of each in sets of:
10
10
10

4
25 lb med ball reel in w/32 ft rope x 8 times total

5
55 pull-ups, 55 push-ups in sets of:
10
10
10
10
10

Rode back to HQ.

 

 

Berkeley WOD 8-10-9

900 am- run; >5 miles-easy pace, mostly flat with a few steep bumps- last mile hard. 

500 pm- ride; 2x5 x 2 min intervals with 1 min recovery with out descending (climbing while recovering)

 between sets of 5 did 2 x 5 min intervals on flat/false-flat/slight downhill 

(also rocked a sick Bow at the peak)

then 

back at Berkeley HQ- 

30 x 1.5 min consecutive rounds of

6 x single arm snatch @35# (3 each side)

5 x pull ups 

10 x pushups 

15 x sit ups. 

45 min-

90 snatches 

150 pull ups

300 pushups 

450 sit ups 

NO sleeves!

---

Windows Live™: Keep your life in sync. Check it out.

WOD 8-10-09: MESS WITH THE BEST DIE LIKE THE REST

1 hr 5 min

Rec ride, very ez high cadence spin
5 x 50 of following 3 unilateral pedaling form movements (for each movement, do prescribed motion for one side for prescribed reps while allowing opposite leg to 'float.')
-pushing forward over top of pedal stroke
-pulling back through bottom of pedal stroke
-pulling up from dead spot of pedal stroke (to beg. Of fwd push)

Ez ride back to hq.

Avg HR 115 bpm, recovery intensity.

Drill it.

Berkeley WOD 8-9-09 Weapons of Mass Construction

900 am run- >6 miles 45 min, Killing it in the hills behind the Coliseum

500 pm ride- Tunnel road climb 1900 ft., 20 miles, 1 hour 15 min

then I rode directly to park for 

TABATA 

pull ups-74

pushups-140

squats-150 

sit ups-93 

total= 457

then 10-1

towel pull ups/box jumps/dips/hanging cross body leg raises

WMCs!

---

Get free photo software from Windows Live Click here.

WOD SoCal 8-9-09: FULL MISSION PROFILE

3 hrs 30 min

2.5 hrs
Rode from south central Santa Monica to Sullivan Ridge fire road on Anthem. Took a while to dial suspension and cleats, no suspension setting recs in Giant or Fox manuls, no recs online either. Dialed it anyway.

Cleats are a different story. Maybe 8 stops to try to get them just right after experiencing knee pain (very abnormal) following yesterday's roll about on the rig.

Back to ride, felt great to be in the dirt again and on a ride where getting run over or bike hate crimed wasn't a concern. Skills slightly rusty, takes some getting used to the mtb seated hour full blast climbing mode, tugging on the rise bars with the grip of a bull rider's leather strap cinching down on the bull's wondersack. Does that damage a champion bull's post-career studding prospects?

Rode up to the Valley/Basin divider ridge, admired the smog over Sherman Oaks and the foul layer of smug rising off Prius drivers texting on iPhones/swerving blindly through 4-way stops.

The blast down the Sullivan Canyon flume could have been boring as i've ridden it a gazillion times, but it took full Bruce Lee intensity to rail it.

The Anthem. Wow, to quote Tommy Lee on Pam Anderson-Lee, it fuckin rips. Once suspension was setup to my taste, it ate trail like cookie monster with his head in a bag of oatmeal cream pies.

After hammering all that had an hour roll around inspecting real estate in beach area. So many for rent signs you'd think there'd been an ebola outbreak and everyone was fleeing to the hills. . .ah, but like 10 people plus Bret Ratner (alien?) live in the hills.

Afterwards, struck a Bow of Orion towards the mother ocean and inhaled her brine as I unleashed my battle scream to honor warriors around the world + Alaskan crab fishermen.

Drill It.

Berkeley WOD 8-8-09

930 am- Ride; Saturday Morning Cal Club ride (Redwood Wild cat) plus extra miles

40 miles, 3500 ft. climbing, 2.5 hours- These guys can climb!

600 pm- Park; 

20-1 pull ups+pushups+sit ups 

then 10x 1 min round in which you complete

5 knee to elbow hanging leg raises+

10 pushups+

15 bw squats 

(squats killed after that ride!)

note;

The goal of the descending pyramid is compete each consecutive round with just enough recovery so that you are at failure on the last rep of each exercise. I mention this because I often use all kinds of strategies to get the reps done quick, so that my total number is the same but my time is faster (not the point)- Conclusion, Its not about the time, its about the burn. Train smart; otherwise your just making yourself tired. 

---

Get your vacation photos on your phone! Click here.

 

 

 

2 hrs. 20 min.
WOD 1
a.m.
50 min.
-humped to park: 30 lb. sandbag, 32’ rope, towel, 10 lb. DB
-planned various BW and sb exercises
-didn’t feel well, did:

55 pull-ups w/10 lb. DB
-in sets of 10 plus one set 5

55 T pushups
No energy, hiked it back to HQ.

p.m.

1 hr. 30 min.

-w 10 lb. pack

40 min.:

Mountain bike jibbing/some steep climbs

THEN:

(all exercises below while wearing pack, helmet, etc., just to look extra badass in lycra on monkey bars in a remote grassy nook in Elysian Park)

60 pull-ups

-in sets of 10 until completion

60 hanging knee towards opposite shoulder

-in sets of 20 and 10 until completion

60 alternating SL leg raises

-in sets of 20 until completion

-60 Hanging pendulums (knees 90-degrees)

-in sets of 20 until completion

60 push-ups

-in sets of 10 until completion

Tomorrow: dirt riding.

Drill it.

1 hr 30 min.
-w/17 lb. pack

25 min.:

EZ spin w/3 energy system openers
-standing high cadence climbing (400 m)
-seated high cadence climbing (400 m)
-out of the saddle sprinting (200 m)

THEN:
Deadliest Catch med ball 6-way/reel in, 10 reps/exercise/side

THEN:
TRX core essentials A and B, all exercises 15 reps/exercise/side+

+

TRX SA row
TRX SA chest press
TRX SL hip
TRX SL ham
TRX Susp ham (both legs)
TRX High Bicep Curl

THEN:
120 pushups (last 10 T pushups)

THEN:
55 pull-ups w/20 lb. dumb bell
-in sets of 10 + one set of 5
-on very oversized bar (swingset crossbar)

EAT ME

Witness the perfect energy food for longer rides, the almond butter and jelly sandwich on whole wheat, the anytime riding treat that costs a quarter, goes down easy, and doesn't taste like a chemical spill.
 

1 hr 30 min.

30 min.:
Very easy high cadence spin w/energy system openers (targeting each energy system for brief interval):
-1 min. standing high cadence climbing at tempo HR/power
-1 min. seated high rpm climbing at LT HR/power
-1 5-second all-out acceleration

15 min.:
Dynamic warm up and muscle activation exercises.

THEN:
Deadliest Catch six way:
-5 x lateral rotation/throw both sides
-10 x chest pass
-10 x overhead pass
-5 x sumo fling
-5 x backwards sumo fling
-10 x lateral cross-body throw both sides

THEN:
110 push-ups, 55 pull-ups
Sets:
-30 push-ups/10 towel pull-ups
-20 push-ups/10 towel pull-ups
-10 push-ups/10 pull-ups
-20 push-ups/10 pull-ups
-10 T pushups/10 pull-ups
-10 1-footed pushups L/5 pull-ups
-10 1-footed pushups R

THEN:
-returned to HQ, blinky lights ablaze.

Feeling running sprints from yesterday.

Drill it.

*NOTE: sleeveless apparel highly recommended for this WOD.

830 am-45min-run >6 miles;

planed work out: mellow pace on the semi flats, then hammer it out on hills recover on downhill and flats. Made it from my place to the trails over Strawbarry Canyon Rec center above the Coliseum. Made it home just in time to unload blocks.

4 pm-2 hours- Ride; climbed from HQ to Ashby to Claremont to Grizzly Peak blvd. down some fast side street to park.

then 45 x 1 min rd of 5 pull-10 push-15 squat, adding 1 rep to each exercise after every 15 min.

Got home and looked up the climb I did on the Cal Cycling team website and found this.

Claremont Ave
Distance: 2.3 miles
Climbing: 968' -- 340' to 1,308' 9 Location: Claremont Hotel up to Grizzly Peak Blvd

The toughest climb in the hills that I regularly do. The first mile is an inviting, "gentle" 6% grade. Then it gets steep and tough. If you want more climbing at the top, turn left and head up Grizzly Peak Blvd and then up Vollmer Peak. The descent is a screamer, especially after the big hairpin.

It did seem a little hard.

Drill it!

THE NEWS FROM UP NORTH, BERKELEY WOD 8-3-09

3-A-DAY THE CAUSE FOR ALARM WAY:

 

8am ran 4.8 miles, mild pace kind of a spectator run. 

 

1130am rode Shwinn back from budget rental in El Centro in nasty headwind. 

 

4pm 1 hour of varied intervals (2 min 5 min 3 min 7 min)- attempted to do this as a continuous climb with no descending until completion, however I encountered a few chunks of road that I couldn't climb (i couldn't get into my smallest chain ring). Something to work towards!

 

6pm 20-1 pull/dip/sit

then 5 rds of 10 GH sit ups plus basket ball court line sprints.