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.