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!

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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. 

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