Sunday

Gina, Luke, Sebastian, Anneke and Dan P., Jessica, twins Joshua & Maya. We all met at La Mesa Park.

Got up 7 meet Steve C. @ Romero 7:30 he felt sick, Topped out @ 9:30, back to car @ 10 home @ 10:20. 2000ft up, 6.5mile to top, no water, stopped on road filled up with hose and tasted it in water bottle whole ride.

Granola Soy milk, fiberone, platinum, Kashi breakfast, almonds, peanut butter, pom snack, double persimmon lunch. Sip of pumkin pie blenders.

Working on repairing insinkerator disposal. 204.5 awakening after 12 oz water. 201.5 after ride.

New disposal installed, baby proofed living room, turkey, broccoli casserole, apple, lots of nuts. 202.5 bedtime

tabata something else@11pm:

pull-up:

5-3-5-5-3-3-3-2=29

sit-up:

10-10-8-10-10-10-8-8=74

push-ups:

15-10-10-8-kneesdown after-6-5-5-3=62

squat:

8*8=64

=239

I did these infront of the mirror and notice I have the lumbar wink at the bottom.

syrah private label, pom mojito, filet mingon, brussel sprouts, platinum, almonds.

201.5 after breakfast apple, 206.5 bedtime

Romero Canyon tomorrow.

No endurance, non-weighted 5 sets of 20 deadlift practice

Oliver didn't sleep well, I couldn't get to sleep. Had fun times with him from 5:50-8:15 playing in his room. Had some of his yogurt while I fed his Yogurt baby.
Apple, little yogurt, little platinum granular, egg white scramble with veggies-Mama's, South Coast Asian Chicken Salad. Few tiny nibbles of apple fritter.
Took the road bike in to get rear spoke replaced, hopefully can pick up later tonight.

Black Friday

cornerBakery, split aneheim scramble with Tiff. avo, egg, bacon, mushroom, tomato.

woodranch salad lunch vegtable vinegrett, little chicken

leftover turkey, onion, fig, shrimp, tomato salad, basil

treadmill, walk 5% grade, 5min warmup, 2% pose 10.54 pace 1 mile, 8:30 @1.5% x 1mile, 8:06@1% 32:14 for 3.25 total. Swim cooldown 64deg pool.
mirror?helpful? tough to land on forefoot without left foot infront of body to slow self down, trying to fall forward arms up.

203.0 home 10PM

Thanksgiving

1 jar 9month microwave breakfast cereal blend.

1 platinum perf chocolate and sunflower

29mi 3110 vertical climb santa clarita to Camp 9 helipad forest fire zone with view of burbank, LA basin, downtown, santa monica, ocean.

broke rear spoke on last sprint to top, rode down to meet Sandra who came back and cooked egg omelet with bacon, mozzarella, avocado, spinach, yum

Myoplex lite recovery chocalote drink

back to Calabasas, make pomogranate mojitos, 4 shots of remy, 2 mojitos, shrimp apps 10, bacon watermelon rinds-5, 3 servings artichoke dip, brie wheel, crackers.

ham, turkey, onions, stuffing, yum,. carrot soufle. toast with champange, stuffed to the gills, sick

some Oliver kettle bell swings, 4x1 HSPU

204.5 seaweed salad, salmon sashimi, edemame

3 handfuls of pistacio salted kernals 10-11pm

Weight, 203.5 wakening

082611

Mr. joshua

subs puppies brandX scaled:
x 4
200m, 10 backextensionSitup, 10-30# post deadlifts.= 18min

to Rob Gym 4 full court dribble with lay up, foul, 5 bball transfer push ups.

granola, fiber one, soymilk, kashi blueberry crunch, breakfast in bed. (too sugary but all i had)

left over chicken primavera veggies and chicken lunch, from Milano's

Last night went to milk and honey, Syrah (not as good as our private label), just beet it salad, proscuttio bundles, great rack, goat cheese brioche. all good and flavorful TAPAS

need to go home and pick persimmons for thanksgiving.

November 22,2008
@ Alcon FW texas Hilton SouthLake, short 15-20 work out Friday night mini tabata

203.5 and 16.0% BF by tantia in gym there.

Monday after Mr. Mom failed IF- binge eating pizza gain 3#-5# after platinum performance bars

Sunday group ride through Tea Fire zone with Dante and Steve:
2616cal, 2:28, 35.15mi, 14.2 avgsp, 135 bpm, avg 77rpm, max HR 175, 2577 ft gain



Monday Mr. Mom workout:
two rounds of:5 Knees to elbows,dumbbell swing, 25# 10 reps, 10 Push-ups, 15" retaining wall cross over step up10 reps, walking lunge 50 ft

Lynne

Push ups: 15-10-10-10-7

kipped Pull ups: 10-10-7-5-5

total reps: 89

206.5 morning/205.5 noon/6'3"

night endurance 204.5 intervals on eliptical 20s rest 20 . . . to 1 min repeat 1x instead of 3.

last few week from x-fit SB

6 rounds; "Nicole"20PullU PR-14-12-10-12-12-PR total 80 Pullups in a day. this kipping must work wed UCSB track
November 19, 2008 12:57 PM

Push jerk 1-1-1-1-1-1-1 reps practice with PVC 18-Nov-2008

“Helen”= 18:55subsFour rounds for time: Run 400 meters 10- 50# sandbag swings (or 55 pound dumbbell swing) 8 Pull-ups
November 17, 2008 1:16 PM


Sat back squat.PVC 10-15-15-20-25
November 15, 2008 9:58 PM
LAWOD said...
end: group ride 43miles 16mph, 135avgHR
November 17, 2008 1:17 PM

21:00
4 roundsHPS with PVC pipe 1# on slight slope to help landing with heel contact.
November 14, 2008 5:39 PM


Puppies: 50 Air Squats 5 ring dips6 strict pull ups 25 walking DB lunges 50#5 ring dips12 kip pull ups15 Air Squats 5 ring dips8 pull ups, 4 pull ups (to failure)10 walking lunges 50#DB 12 inverted ring push ups13:30
November 13, 2008 12:00 PM

LAWOD said...
endurance: reverse Tabata10 seconds on 20 seconds off for 16 rounds:elliptical level 7 to level 3
12 min with w/uM33/6'3"/203#
November 13, 2008 9:58 PM

Wednesday, 11.12.08: Time Trial.CrossFit enduranceChoose ONE of the following sports then do:7:15aBike: 8mile TT8.06mPatterson2glenannie Out and back on Cat Oak24min23sec avg 19.6mph, 90rpm, 161bpm hrm

Did Puppies from BrandX scaled, First Week of X-fit: done @ home in Noleta 1PM with substitutions belowThree rounds of: Wall-ball, w15lbDB, 8 ft high. x20 Sumo deadlift high-pull w/25#DB x 20 Box Jump 10” (2 steps) x 24 Push-press 25#DB x18 45 deg Inverted P/U Row on BBhandles x 207am: X-fit endurance: Intervals 1.98 miles, 20:15M/33/6'3"/207
November 11, 2008 8:44 PM

Friday 081107
Four rounds for time of:Run 400 meters50 Squats
15 min @ lunch time