Make sure that your form is solid before attempting any heavy lifts
O.K. I’m still trying to figure out my phone, and filming in general. Aside from my abysmal film directing skills is that within one month I was able to increase my deadlift by 11%.
Strength is a neuromuscular activity. The more you practice [...]
Partner WOD! Most reps multiplied by number of rounds, wins. 20 minute time limit.
One partner swings a kettlebell while the other picks up a sandbag and runs with it 100 yards, switching when the ’sand’ runner returns.
From Drop Box
One of the harder WOD’s we’ve done in a while. Grady takes it for 3.5 rounds with a 16kg bell, Vince narrowly makes it in at 3 rounds with 20kg bell!
Expect to see this one again!
There is no excerpt because this is a protected post.
Activity
Route:
–
Elev. Avg:
362 ft
Location:
Campbell, CA,
Elev. Gain:
-4 ft
Date:
11/07/09
Up/Downhill:
[+967/-971]
Time:
09:22 AM
Difficulty:
3.5 / 5.0
Weather:
Partly Cloudy
55 F temp; 69% humidity
55 F heat index; winds NW 6 mph
Performance
Distance:
13.11 miles
Time:
2:00:22
Speed:
6.5 mph
Pace:
9' 11 /mi
Calories:
1743
Map
Elevation (ft)
Pace (min/mile)
Splits
Mile
Pace (min/mile)
Speed (mph)
ElevationGain
actual
+/- avg
actual
+/- avg
1
8' 31
-0' 40
7.0
+0.5
-4 ft
2
8' 24
-0' 47
7.1
+0.6
+26 ft
3
8' 30
-0' 41
7.0
+0.5
+36 ft
4
8' 14
-0' 57
7.3
+0.7
+20 ft
5
9' 05
-0' 06
6.6
+0.1
+42 ft
6
8' 37
-0' 34
7.0
+0.4
+118 ft
7
10' 44
+1' 33
5.6
-0.9
+357 ft
8
8' 53
-0' 18
6.8
+0.2
-358 [...]
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