Africa! Day 10 – 3/17/12

Africa! Day 10 – 3/17/12

Woke Around 6:15 am. Met Doug, Marcy, & Matt at a playground near the market by the beach. Training: 5:00 AMRAP @ 90% 15 Double Unders 5 Burpees Rest 2 min. + 5:00 AMRAP @ 90% 5 strict pullups 10 pushups 15 squats Rest 2 min. + 5:00 AMRAP @ 90% 5 box jumps 10 situps Rest 2 min. + 5:00 AMRAP @ 90% 10 lunges 1 leg bear crawl down and back, 15m Felt great. Good session. Went back to hotel, packed and showered. Had a good breakfast at the hotel. Some eggs, “sausage” (more like hot dogs), and some watermelon and juice. After breakfast we walked around the streets for a while looking at some souvenir shops. Every store here sells the same crap. Feeling really good today. We’ve been extremely blessed with perfect weather. Grateful to be healthy and grateful to be on this trip with such awesome friends. Now we’re heading up to the North part of the island. We arrived to the White Sands Beach Hotel around noon. This place is absolutely gorgeous! White sandy beaches, crystal clear blue water. My room is just a short walk to the beach. And it’s air conditioned! We met down at the restaurant on the beach for lunch. I had some beef chop suey and a few drinks. Went and swam and hung out on the beach. Tonight we had a sunset cruise on a sail boat with the whole group. Looking forward to it. They call it a “booze cruise”. It’s all you can drink while on the boat. Spent probaly 3-4 hours on the boat. Got to...

5/30/12 – Training

PM: 12 min amrap @80% 5 CTB chin ups 5 burpee box jumps 24″ 5 ring dips run 200m Rest 7 min 6+15, Felt great. All movements felt smooth. Tried to butterfly the chest to bar a few times. No shoulder problems. Breathing was easy during these. + 12 min amrap @80% 5 power clean and jerk 135# 5 toes to bar 10 push ups hand release 20 double unders Airdyne 10 calories Rest 7 min 5+6, This one stung a little. C/J’s were a little hard to stay cool on but got better as the rounds progressed. T2B were easy and felt great. Pushups got pretty slow. Shoulders were really tired. DU’s easy and airdyne was smooth. Hardest to stay cool during c/j & t2b transition. + 12 min amrap @80% 5 DL 185# 5 hspu 10 wall balls Run 200m 6+10, Deadlifts were easy, hspu’s strict and easy, wallballs were easy. All movements I can breathe really well during. Geared up the run a little bit on the last two sets. Felt like I finished really strong on this one.  Great session today. Still difficult, but felt much more controlled than last week. Feeling really good. Ready to crush...
Africa! Day 9 – 3/16/12

Africa! Day 9 – 3/16/12

Woke up around 5:45 am. Went down to the beach with Matt and Doug . I made up a workout and named it. “Dar” 15m handstand walk 10 pistols 15m handstand walk 30 Burpees Run 200m 15m handstand walk 20 pistols 15m handstand walk 20 Burpees Run 200m 15m handstand walk 30 pistols 15m handstand walk 10 Burpees Run 200m Video: http://www.youtube.com/watch?v=e-0AAzn7Qak&feature=youtu.be Took around 10:00. Felt good. Hard to move fast at first. Had our last breakfast with Mwai and packed up left for the ferry station to head to Zanzibar. Almost didn’t make the ferry. It was pulling away from the dock as we were stepping on. Ferry took around 5 minutes to cross the bay. The we boarded the long ferry for Zanzibar Island. It’s around a 2 hour boat ride. This boat is extremely comfortable. Almost like a plane. They had some movies playing as well. Took a nap and ate a paleo kit. Feeling good. Once we arrived to Zanzibar, we went straight to our hotel for the night in Stone Town. Loved the hotel rooms. Super simple and cheap. Like $30/night. We met back up with the group for some sightseeing and tours. First tour was the Stone Town Slave Tour. Pretty interesting but didn’t learn a whole lot because it was very difficult to understand our guide. Took some cool pictures though. Tour was mainly about the slave trading that took place on the Island. Zanzibar served as a trade port for slaves and goods/merchandise. It wasn’t abolished until almost 1900. Once that was over we packed into a van and left the...

Tuesday 5/29/12

Took 4 days off of training. Feels good. Went to the beach and relaxed for a few days. Stayed pretty active and ate pretty well. Good trip. Ran several miles at easy pace on Saturday and did some double unders and pushups at the boardwalk. Other than that took it pretty easy. Hip feels much better. Still not 100%. I am able to squat below parallel though. We’ll see how it feels tonight. Training: PM: A. Squat snatch, 2, 2, 1, 1; rest 3 min 205#, 225#, 235#, 245#X Tweaked hip again. Hurts like hell going below parallel. Frustrating.  B. TnG squat snatch 8, 8, 6, 6; rest 2 min 165#, 165#, 175#, 185#(3/6) Ran out of gas on the last set. Scared to use my hip. http://www.youtube.com/watch?v=TkOCAP2CicA&feature=youtu.be C. Amrap 1-5 unbroken hang squat clean ladders 185# in 8 min 2 + 8 I was out of gas from part B. Should have rested a little bit longer. Crappy day....
Africa! – Day 8

Africa! – Day 8

3/15/12 – Snake Park to Dar Es Salaam Woke up at 4:00 am to pack and load the truck. We’re making the long haul from Arusha to Dar Es Salaam. Supposed to take around 12 hours. Stopped in the small town of Moshi along the way to look at Mt. Kilimanjaro. Saw several Baobab trees, some over one thousand years old. Huge! Drove along the Usambara Mountain Range for a while. Miles of Sisal plants that are used to make rope. A few other towns we passed through along the way were Usambara to Segera to Chalinze. Finally arrived to Dar Es Salaam around 5pm. Took us 2 more hours to get to our campsite on the coast of the Indian Ocean. Traffic is crazy here. This city is a nightmare! Kipepao camp is where we are staying. I set up my tent on the sand and am about 200 feet from the ocean. Awesome! It’s extremely humid here. Had some dinner then went to the bar at the camp site to have a beer and sing Happy Birthday to Pip! Baobab Tree  African version of a Scotch egg.  Hardboiled egg wrapped in sausage, deep fried.  A main roadway in and out of Dar....