6am flight to SF. At least I am now conditioned to be up early so the 4am wake-up call wasnt to bad a shock to my system. A little sleep and work on the plane. Here are a few shots from the plane coming into SF.
Late in the day I got an email from one of the SFDC's exec assistants asking if I wanted tickets to the Warriors preseason hoops game. Oh did I mention the seats are on the floor in the front row? Amazing, sitting 2 seats away from me was the new owner Vivek Ranadive of the Sacramento Kings. Ranadivé is a longtime basketball fan, which started when he coached his daughter's middle-school basketball team. His coaching style and success was documented by Malcolm Gladwell in his article on "How underdogs win in The New Yorker". If your interested her is a link: How Underdogs Win
Woke up to this morning to discover the gym would be open before the 9am KB class. I had no idea what my wod would be but it didnt matter. Whenever I see other people doing a wod I generally am motivated to do it as well. Two small snags - most of the group was doing the Lurong wod I did yesterday and the rest of the group was doing personalized programming related to working on their OLY Lifts. Oh well - I feel back on a good source of wods - the CF Masters 2013 Testing Lab. I briefly considered doing WOD 2 from the Lurong challenge of 100 swings and 100 burpees and just felt like that was not a good wod to do after a double day yesterday.
On a 12-minute clock: 0-10:00 Establish a 1RM deadlift. 10:00-12:00 Amrap Burpees over the bar.
Spend the first 10 minutes establishing a 1rm deadlift. As soon as the clock hits 10, begin burpees over the bar. Burpee first, then jump. Both feet must leave the ground and land together.
there must be an equal number of burpees and jumps in order to count the rep. (ie. if the clock runs out on a burpee and you've not jumped over the bar, no rep.
Standard deadlift rules - shoulders behind bar. Full extension.
Did a warm up of 225, 275, 295 and then started the clock,
I then went to 345, 385, 415, 435. I stopped at 435 as I started to feel it in my back even though I had close to 3 minutes left.
Here is the lift.
2 Minutes of Burpees - 35
These went better than I expected.
My foot is still bothering me. I cant wait for it to be pain free but I just dont know if it ever will be.
Met up with Paul Teehan at Florian to train with him. Its been awhile since the two of us have trained
together probably over a year which is way too long. I was a bit worried about the WOD because of the 185lb front squats as I thought they were 10 reps. They were only 5 so not nearly as bad.
Glenn Waters Warm up@135lbs
5 DL'S
5 pc
15 bs
10 ohs
3 x 5 thrusters 1 min rest
Wod
Run 800m
5 round
10 front squats
10 t2b
100 double unders
Total Time - 12:40 The first 800m took me 3:40 which wasnt that fast but I was able to come in and start immediately.
On the way home I stopped at Craic as I knew the advanced class would be just finishing. A quick hello to the gang as they were on the way to breakfast but I saw that Anthony and Steve were inside so I did a quick hello. Well the quick hello turned into joining them for a Lurong challenge WOD. Those guys are always enthusiastic and have a great spirit so its always fun to train with them. Plus I got Anthony to do a great impression of my man Noe.
Wod 2
50 Thrusters @ 95 4:21
50 t2b. 7:42
Broke the first movement into 20, 10, 10, 8, 2
Toes to Bar went better, did 25, 10, 10, 5
Total time 7:42 the 50 thrusters took 4:21 and the t2b took 3:20
Cool that the wod was captured on video by the one and only Dickson Boston!
Im loving all of the old school metcons we have been doing. Today's were really good. I just wish that we had done them in the reverse order so I was more fresh for the burpees. I must have looked like a true Geriatric doing some kind of one knee down first. Anthony was working at the station right next to me and he would get ahead of me in the burpees and then I would pull close again during the sit-ups. Not sure what happened to my burpees but I used to be decent at them now I move like some kind if cripple.
First WOD was good. Kind of a variation of Cindy. Pullups were easy, pushups were straight through until round 9.
I really like these kind of Metcons. Brings back fond memories of 3x1 mile at CFNE. Those were always brutal and you killed yourself to get on the scoreboard.
1 mile run
10min Mobility
2000m Row
10min Mobility
5 min Double Unders
Started with the run and felt really good but didnt have a sense for the pace. No one in my group really pushed me. Was hoping Dave C or Rob P was in the group as I would have someone to chase. Finished the run but wasnt ruined.
Time 6:53
2000m Row - Tried to stay very consistent. Didnt kill myself. Probably started a bit to quick. Next time I think I should start at 1:55 and then in the 2 and 3rd 500m segments really push hard.
On the 5 minute double unders my rhythm was good but my arms got tired and I became winded. I kept going past the 5 minute mark but probably should not have as it was very hard on my foot.
Took a rest day because I had to go up to Toronto for the day. In the picture below if you look very closely you can see the top of the CN Tower above the clouds. So cool.
