This last Sunday I did it. Stats Proved to myself that I could slog it out for 30 miles.  While it wasn’t exactly running the entire time, it was however forward progress in a consistent direction. Training mileage has been at a record low.  Honestly, maybe 10 to 12 miles a week, tops.  Most of [...]

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WOD: Wagon Run! Results: Compare to: 17SEP2009:

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micky.kb.snatch-736524, originally uploaded by eesur. Warm-up run: * Hill run or 12% grade on treadmill * Speed: 85% of your fastest half marathon mile pace * 3 sets of 3:30 intervals, 30 second R.I. Main: * 5 minutes, get to 100 reps of kettlebell snatches, divide work between arms as necessary.

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New WOD!  I have a feeling it’s going to be much harder than it looks… Warm-up: 3 rounds: 12 double-unders 8 pull-ups 4 pistols (switch legs each rep) Main – 20 minutes, as many rounds as possible: 30 KB Swings (20kg – Russian swing) 200 m run Follow-through: Fold-over hamstring stretch – (PNF) Pigeon-pose – [...]

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I like creating things.  I don’t always like what I create, but it’s the process, the refinement that brings me satisfaction as a coach and trainer. Today I came up with a CrossFit variant that I felt had good balance between leg and upperbody metabolic conditioning.  4 rounds for time: 20 Handstand Push-ups 20 Kettlebell [...]

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