Fontana 1st MTB 09 season

Did 1:10 slower per lap positive splits, fell down at the top of third lap, cramped.

First loss MTB since October 2006.   Need some SPD pedals, not compatible with current models, poor release skills cost a few minutes!!  Second place!  Redemption next week

Monday lunch,

21 KB swings, 400m run (100m fast), 15 KB swings, 400m run, 9 KB swings 400m run.

hill climb in the wind with Roger, John, Steve, and JJ

Sunday AM.

Wednesday

Rode to work @UCSB, Lunch: 1200 meters run, 400m hard, 2 sets pull ups, swim drills, 1/2 laps swimming with pose-tech and total immersion drills (superman, superman flutter, superman pull with tilt.

After work did Jesuita with JJ, saw JayNeel up there and some rattlesnakes.  Was totally weak and slow the whole way.  had to do a little double back from the gate as they changed the lock and combo.  Got home late @ 7:30p

IF breakfast and lunch, dinner half yam, 2 turkey cutlets, artichoke, strawberry, blueberry, Apple lambic beer.  hill repeats on Roubaix @ lunch.

return from bay area

eating tons of crap/girlscout cookies, candy, with correction factor, awakening, 199.5, 200.5, 200.5 since return from bay area.

yesterday, warm up, than 100#step up to head of bench x 3 each leg,

110x3, 120x3, 140x3, 150x3

today 20:10 tabata on bike/rollers x 6 or 7 than dropped chain. am

just counted 30rpms, than 15 rpm recover 

afternoon,

150 hang squat clean x 7,  5 pull-ups, 5 ring dips, 6-5-5, 5-5-5,  real fast.

 

Loaded chorizo burrito fruits barefoot

Loaded chorizo burrito fruits barefoot ran 1.7 m lunged pull ups push ups 10 jumps swam 200 m lessn frm jessie jog back greg slum tour dan hos

199,5 awakening

egg, bacon

rode to yellow bird

2 rounds 5 assist handstand push ups, 10 dead hang pullups, 15 lunges

turkey chili crakers for lunch, 

2 filets for dinner.

204.5 to bed

45 miles san franciscosite canyon

45 miles san franciscosite canyon 2 bouquet canyon looped 2.5 hrs.

supermodified Joshie,

long warm up part burgener, part jumprope, part jog, pull up push ups, practice one arm Squat Snatches with 20 than 44lb.

3 rounds 3 knees/sit pull-ups with 2 strait leg raises. 7x 80lb powersnatches tried to squat, last round was thrusters and 400 meter jog, sprint, walk, jog.

clean and jerk

some terrible form mostly a powerclean than a front squat, followed by a push press and an overhead lunge.

120-190f-170-170-170f-170

need to really work on some split jerks and clean squats with some lighter weights and get the RESCF floor built.  First things first.  Finish roof/trellis/patio overhang tar papering and sheeting.  Sand out squat and bench press stands, sand inside edge for work up to overhead squatting, add roof and pull up bar ladders.

OSM hill climb swim WOD rest 7.88% grade average

Wednesday 090304 wod rest day main CFsite
CFE: @ UCSB noon
Swim after 800m jog, and mini WU, 10PU
50yx2, 100y x 2, 50y sprint, 200y, 50 y= 600y, crap glide form

CFE: after work @ 5pm

Hill Climb TT, OSM bridge to sign (3.01mi)@ 154 on S-Works Rouibaix= 22.14.8 wore Garmin

will download, PR by a ways. last results Dec 18th/08= 23:43 brige to sign 08/02/08=23.35 PR(w/SteveSilva)!


seat too low, bars too close and rotated down, cassette jumps, rattle in front end, dropped chain off both sides, front deraillieur rubs in big ring

stiff and light

"*Barbara*" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Oops I did one round.
30s, 34s, 59s, 1min, somehow missed the five round thing.

199 awake after big birthday celebrations.

20 pullups, walk three miles with evan and scott.

cover my trellis

A trip to Home Depot gives a nice insurance policy for rain at birthday party.  Turns out it was more useful as a sun shade with the near 80 deg temps

CFWU modified Helen to 44lb kettlebell x 9 reps all else as rx'ed

10:10

SUNDAY 090302

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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