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Arbel says...

CFSB WOD - 11.4.09
Back Squat 5×3: 225 / 225 / 245 / 265 (1 then Fail) / 255 / 260 (2 then Fail)

“Helen”
3 rounds for time:
400m run
21 KB Swings (1.5 pood)
12 Pullups

My Helen Time: 16:06

After that, straight to a surf session - see 'Shark Week'.

And finally, some volleyball at 25th Street. I played awful, but I refuse to believe it was because I was tired. I did twist my ankle pretty good while spiking in warm-ups. Excuses are awesome.
Game 1: Mesko/Allen def. Stalder/Arbel 28-19
Game 2: Stalder/Allen def. Mesko/Arbel 15-13
Game 3: Madden/Cleary def. Mesko/Arbel 28-26
Game 4: Anderson/? def. Mesko/Arbel 28-25
Game 5: Mesko/Arbel def. Madden/Cleary 28-19 (finally, a win)

Filed under: 25th, back squat, cfsb, crossfit, helen, kettlebell, pull-ups, run, sharks, surf, volleyball

cherrykat says...

brings up memories.

makes me incredibly sad.

still love the song and the lyrics.  

Filed under: memories, run, sad, snow patrol, video

一休 says...

久しぶりの皇居ラン。相変わらず神保町のランステは破綻ぎりぎりの込み具合。ロッカーが使えた例がないです><

東京マラソンに備えてadizero Japanを新調。カラーは白ベースと黒ベースがあるんだけど、よりワイドなラストを使っている白をチョイスしました。結構スパルタンなカラーリングが結構お気に入りです。今年はビビッドなイエローが相当来てるね、まるでMavicみたいだ。

軽量化のためにクッション性と足首周りが弱いらしいんだけど、実際走ってみるとヒールカップがしっかりしてるつくりのため、不安定さは感じない。ソールのつくりはもろアスファルト向きで、路面をがっちり鷲掴んでくれるので、細かいピッチで速度が稼げる。一方、下りでは思ってる以上にブレーキがかかるので、走り方にちょっと工夫というか、パワーがいるっぽい。

やっぱり硬いので、それなりの脚力がないとあっさり脚が切れそうになる。この感覚は空力重視のカーボンディープ!(履いたことないけどね)

ってことで、今日は皇居2周。1週目は横浜のハーフマラソンを見据えてキロ4分でまわり、2周目はペース走。なんとも走りやすい気候。強度を上げる走り方をしても汗をあまりかかない。いいことだ。ぼちぼち20km以上のランを週のどこかで取り入れていかないとだめね。

Filed under: gadget, run

Dane says...

for outdoor runs: I suggest the new Greenday album. (helps me get through it)

Filed under: Greenday, LA, run, sprint

dcfemella says...

I was so proud of my sister!  It was her first charity run ever, and she ran the whole thing.  I kept taking pictures of her while she ran, but she would want these memories of her doing this.  Now to drag her to do the Cherry Blossom Ten Miler in March with me....

                                       
Click here to download:
Maryland_5K_Breast_Cancer_Run.zip (844 KB)

Filed under: 5k, family, run, running

femurchasm says...

We've had a rather shitty fall in terms of fall colors, but there are still some nice spots. I've included some photos I didn't take.

Thursday and Friday I sat on my ass. I ate and drank too much. H & I made brandy spiced apple cider and mulled wine this weekend in honor of the fall.

Saturday evening I ran 6 miles, and Sunday morning I did yoga. Yoga kicked my ass and I was tired the rest of the day. I haven't been sleeping well lately.

       
Click here to download:
Exercise_and_Fall_Colors.zip (2471 KB)

Filed under: run, yoga

pdubbelu says...

The Urbanathlon was amazing — loved every minute of it. My final time was 1:52:04 which was fine because my only goals were: a.) Finish; and b.) Have Fun. It was cool to see that I came in under 2 hours. I actually could have shaved another 10 minutes off or so but I had to help a girl over the marine hurdles and the final wall. That and everyone was walking the stadium (?). On the last marine hurdle the girl that I was assisting kicked a big wad of sand into the back of my shoe so I had to get that cleaned up before embarking on the last few miles. My brother being out there with me really made it and enabled me to have a lot of great footage. Count me in again for next year — and thanks for the conditioning on my way to the Death Race.

Filed under: run, urbanathlon, video

Will says...

Combining network tv, torrents, and xbmc yields lost hours and lost sleep. It was about noon when my gluttony acquiesced to fatigue. I slept 5 hours, and then woke inspired to hash out some javascript (jQuery). Just after 7, I came up to the kitchen. The windows reflected the well lite room where dad has merged with his cell, still in the now month long conversation between himself and duke. Despite being a vocal Luddite, he's unparalleled in the companionship he shares with that machine. His contrarieties are noting new. What is new, but equally expected is my relationship with the sun. I had missed the narrowing window of daylight. Surprisingly, this is the first time that's happened in my approaching three month leave from even the facade of, or at least the acceptable procrastination of, productive time use.
I had come upstairs with a cumbersome weight in obligation. I've systematically instilled a guilt associated with any neglect of aerobic exercise, and have given neglect two good days. It is silly what ways on my conscious and tragic what does not.
My wardrobe to alleviate the pressure of silly self-imposed regiments consisted of shorts, a long sleeve T, and a hat. It's been over two seasons since I've worn a long sleeve for activities, let alone a hat. And, within the same range, I have only once (due to rain) worn a shirt for a whole run before today. Had I run longer, maybe more than my hat would have come off. But I only ran to the short end of the road and back.
Having a warm well lite return, I can say I enjoy the cold, and I enjoy the night. A chilly night steals away warmth providing a blanketing embrace that fortifies an unexpected comforting solitude. There is no importance or urgency, save occasional speeding cars with drivers understandably unprepared for pedestrians.

Aside from a short run, my accomplishments today are null. I did not even completely dress. (But what's the point after eight anyway? Then again, in my position, when is there ever a point?) I did, however, perform incantations to the kitchen counter tops with bleach. In spite of my best efforts, the magical dust will not now nor ever be removed or even displaced. The keepers of dirt, the dogs, ensure of this much.
The cleaning effort is to appease mom, who will go under anesthesia and a knife for the umpteenth time. Timing is convenient; she only cares about the presentation of the kitchen because Colleen will be here tomorrow. Without this, I would have no gesture to outlet under voiced concern.

Filed under: cleaning, no daylight, run, surgery

femurchasm says...

Sunday - yoga
Monday - yoga
Tonight: 4.4 mile run in 42 minutes. http://www.gmap-pedometer.com/?r=3259030

Notice the wrong turns- the neighboring development I ran through tonight is very nice, but a little confusing to run through in the dark!

Bad news is, I've eaten like crap the last 3 nights. Pizza and chinese food.

Filed under: run, yoga

femurchasm says...

Here's the route. http://www.gmap-pedometer.com/?r=3251960

Yesterday I ate like crap- cheeseburger, fries, and apple pie! All American meal. I weighed in this morning at 191, so I've lost some of my progress.

Filed under: run