Saturday, 01.24.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

Thursday, 01.16.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

Sunday, December 1, 2014

Run

4.76 Miles

Saturday, 07.21.12

20 minute run

Sunday, 05.13.12

4 mile run

Monday, 02.27.12

Running day!

- Run 1 Mile
Rest 2:00
- Run 800m
Rest 1:00
- Run 400m


Total time: 17:37


I was pretty happy with my first 7:40 mile.

Monday, 02.20.12

I planned on getting up and going to CF this morning, but I overslept a bit.  So, I decided that a run along the beach was in order.  It was absolutely beautiful this morning - perfect weather, fresh air, and before I knew it I had run 4 miles.

I could really get used to this life!

Thursday, 02.16.12

"Randy"
75 Power Snatch @45#
8:32

Then: Run the loop 3 times, running uphill backwards

First thing Anthony said to me when I walked in was "get ready to sweat today".  I knew he wasn't kidding because I was already sweating when I walked in because of the humidity here.  It's not too bad - I've felt worse in Boston one summer, but it's definitely noticeable!

I did "Randy" in 8:32 - about 1 minute slower than my PR.  I had to use a men's 45# bar so that slowed me down because it was my grip that was fatiguing before anything else.  I guess I'm spoiled using the "ladies bar" all the time.

I also didn't pack long socks or long pants, so I kept hitting my shins.  I have to admit that the vain side of me was worried about how I would look walking on the beach with ugly red scrapes on my shins, but the competitive side of me won out and...well, I've got ugly red scrapes to show off on my shins!

I'm not sure how far each loop was that we ran - I'm guessing 400m, with about a third of it running backwards uphill each time.  I'm going to go ahead and mention - purely for entertainment value - that I ran right into a parked car as I was traveling backwards, which made me feel about as dumb as I felt running backwards up a hill. But luckily I was moving super slow so no harm done except to my pride.  And one glance up at the deep blue waters on the horizon and all feelings of embarrassment were quickly forgotten.  Amazing how such a beautiful view can do that to you, if you happened to be dumb enough to run into a parked car.

Monday, 02.06.12

Strength: Back Squat 5x5 @ 85% of 1RM.  
My 1RM is 200# so 85% would be 170#.  I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#.  I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.  

Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups 


10 Rounds, rx'd




Then I went for a 20 minute run with the Collins brothers as bodyguards.  Well, not really but they ran with me so it kind of felt like it.  We covered approx. 2.2 miles.  After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again.  It's pretty sore.  

Saturday, 01.21.12

Today I accidentally ran 5.5 miles.

I was planning on taking a rest day but the runner in me overruled.  After a night of much needed rain, the morning greeted me with fresh air, clearing skies, and bright sun rays breaking through white, fluffy rain clouds.  Perfect running weather!

I set out to run 4 miles, but forgot to start my Nike GPS ap until I was already a mile into it.  I just kept listening to the voice in my ear telling me how far I had gone and by the time I realized that the voice was a mile behind, I was almost to 5 miles.   And by the time I was at 5 miles, I was only half a mile away from home.

It was a great therapeutic, mind clearing run so I didn't mind the extra distance!                                  

Saturday, 12.17.11 Capoot Fitness Challenge

1st Annual Capoot Fitness Challenge at CrossFit Solano

Today I competed in my first CrossFit competition which was a perfect first event because it was more for the challenge rather than the competition.  It was a fundraiser held at CrossFit Solano to honor Officer Capoot who was killed in the line of duty last month.  It was a great event with a huge turnout, and all of us were united for an honorable cause.

These were all partner workouts so Erica and I partnered up.
The Workouts:

WOD #1:
3:00 max reps of:
Pull-ups

3:00 max reps of:
Hand Release Push-ups

3:00 max reps of:
Air Squats

Each partner would take turns, swapping out when the other was fatigued.  I was most worried about the pull-ups but was pleased with the adrenaline rush I got which helped push me through, even though at the end Erica and I were only busting out one at a time!  I think we ended up with 89 total.

Our total for the whole WOD was 292

WOD #2:
19 Min. AMRAP
"497"
This was officer Capoot's badge number - 497

4 Jerks
9 Deadlifts
7 Front Squats
@95#

One partner lifted while the other partner ran 497 meters.  Partners would swap each time one came in from the run.

This one was super tough.  95 # was heavy and Erica and I almost scaled down, but I'm SO glad we stuck with it and went RX!  We had 8 rounds.

WOD #3:
This was the floater WOD, meaning we didn't know what it was until that day.

5 Min Max Rep basketball baskets from behind free throw line.
On the minute for 5 minutes:
Both partners and to do 8 burpees each and then only one would shoot max baskets for the remaining minute.

I haven't shot a basketball in years, and it showed!  I had 6 baskets, which was actually one over the goal Erica and I had set of 5 baskets :)

Saturday 11.12.11

It was a beautiful day for a run!                          

Run: 5.5 Miles, 57:00  Highlight of the run: beating the guy riding a bike up to the end of Vaca Valley Pkwy

Fall is my absolute favorite running season.  I just love it when the sun is shinning but the air is cool and crisp.  Saturday's weather was actually a little on the warm side so I'm glad I left my sweatshirt at home. 

There's a steep hill by my house that is perfect to run when I'm in the mood for a little trail running.  My kids have named it "Mount Vaca-suvius" after the infamous Mount Vesuvius that destroyed the city of Pompeii.  I think it's actually a pretty cool name.  

I haven't run the hill in ages and it's much steeper and longer than Wykoff.  It was quite challenging and I had to take several rest breaks on the way up.  There are some large rocks up there that people like to visit to rock climb and do "other things"  I passed a large group of climbers that were carrying mattresses on their backs.  

Pleasants Valley

I made it to the top!

At the top the views are of course, amazing.  On the back side is a panoramic view of Pleasants Valley, 

and the other side are sweeping views of our "Browns Valley bubble".

11.4.11

It was a chilly early run this morning!!

Distance run: 4.01 miles

I'm trying to increase my distance so my goal was 4 miles, which I did in 33:10, 8:16 avg per mile.

10.28.11

Running day!  I decided to run Wykoff this morning, just for fun :)  To warm up, I ran up to the top of Buck Ave, which is a good warm up hill.  I didn't do Tabata sprints this time - I just went straight up the hill, no stopping.  I went up the short steep side - the other side is a longer, more gradual climb.  When I got to the bottom, I considered going back up the longer side, but wasn't sure if I would have time - next time!

My total run ended up being 3.5 miles