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. 

WOD 8 3 09

1 hr 30 minutes

 

7 min ride to park w/pack w/20 lb DB, TRX, Vibram 5-Fingers

THEN: as continuous circuit, no rest between any movements.

1
TRX susp oblique rotation
TRX susp oblique crunch
TRX leg raise

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

2
TRX windshield wiper
TRX pike
TRX piked pendulum

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

3
TRX situp
TRX reaching v sit
TRX bicycle

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

4
TRX standing high rotation
TRX low back
TRX post squat

A

-1 x uphill 30 meter sprint
-10 pull-up (used angled tree limb)
-20 push ups

5
TRX SA row
TRX SA chest press
TRX SA curl

A1

-1 x uphill 30 meter sprint
-20 push ups

6
TRX SL ham
TRX ham

TRX hip

 

A1

-1 x uphill 30 meter sprint
-20 push ups

7
TRX shldr complex
TRX supine pull through

A1

-1 x uphill 30 meter sprint
-20 push ups

8

Alternate:

6 x (5 pull-ups w/20 lb DB 5 reps/side SL dead lift)

 

TOTALS:

140 pushups

7 sprints

40 pull-ups

30 pull-ups w/20 lb DB