This is how we feel...

||||||||||||||||||||||||||||||||| 2011 Alpha Dogs Team ||||||||||||||||||||||||||||||||||||||||

_________________________________________________________________________

An update! 

some pics from our lunch time WOD's.

Bear Complex.

The Not-So-Regular Training Weblog
That’s "not so regular” as in the blogging will be haphazard. The team training is pretty regular.
 

Fridays are Still for Cross Fit
5-15-2009
Friday's Obstacle Course WOD

Some video from our first team training, on 5/1. Shown are some rope pulls and pull ups. Be afraid!

 

Fridays are Still for Cross Fit
5-8-2009
Last Friday's Workout of the Day... everything below as fast as you can:

 

 

• Run 2.2 Miles
• 50 Pull Ups
• 50 Push Ups
• 50 Sit Ups
• 50 Squats
• Run 2.2 Miles
• 50 Pull Ups
• 50 Push Ups
• 50 Sit Ups
• 50 Squats

For time

• Jeff: Unreported (He didn't do this workout, because he's a lazy chump)
• Ryan: 47 Minutes
  
• Mark: Killed it in the run, but slowed down during the pull-ups.
  
• Greg: Completed at the right time.
  
• Tony: Five Minutes Faster than Anyone Else.
• Don: 1 Hour, 5 Minutes
  
• Brandon: 1 Hour, 7 Minutes, 48 Seconds
• Pete: Finished just in time.
  

XC Skiing: Three Weeks and Counting
5-3-2009

Fridays are for Cross Fit
5-1-2009
You might have read that more than half of the Alpha Dog team has been training with the Cross Fit program for a while now. As we’re all team players, Friday we made it a full team effort. Noon to one, we all donned our workout gear, and gathered in the back Alpha parking lot. Don mapped out the day’s activities:

Three or four circuits of:

• 21 pull ups
• 1/8 Mile Punching Bag Run
• 50 Weighted Lunges
• 100’ Battery Carry
• 21 Box Jumps
• 100’ Cross and Back Rope Pull

Tony rode his bicycle in from Sudden Valley that morning with a trailer and full-on PA sound system in tow. For most, that bike trip alone would qualify for a days workout. Not Tony. This sound system gave the Alpha Dogs the chance to do pull ups and rope pulls to a soundtrack that included Eye of the Tiger, Metallica’s Fuel and some Red Hot Chili Peppers.

This was the first time for a few of us. It is a tough workout. Ryan’s trying to organize a weekly workout like this until race day. This is going to be a tough sell. Some of us prefer to go into the weekend with the full, pain-free use of our arms, legs and hands.


What Do You Get When You Put Two Navy Vets in a Canoe?
4-28-2009
So, Wednesday, Tony and Don decided to get in the canoe together and see what damage they could do. As two Navy veterans, Tony and Don have been on the water before. Of course, they were pretty much on a man-made metal island, with these guys a hundred feet from ever touching the water.

Tonight, they paddled out onto Lake Whatcom, and decided to turn around at a buoy. To take the corner sharper, Don switched his paddle to the same side as Tony, and the guys let loose.

The canoe instantly capsized.

Tony and Don were looking good floating in the lake in beanies and dark sunglasses. Our Kayaking teammate, Pete, had advised they carry a self bailer, just in case something happened. While this would have proven hugely helpful, they had disregarded this piece of advice.

Their attempts to right size the canoe failed. Both guys had wallets and cell phones in their pockets. The water is 40 degrees or something.

Eventually, some other Ski to Sea training canoeists came along and towed them to the boat dock area.

Such an auspicious start to Tony and Don’s event training.


XC Skiing, Round 2
4-26-2009