Tuesday, 11.15.11

Today I only had time for the Strength WOD:

Deadlift
3-3-3-3-3

175x3, 185x3, 195x3, 205x2, 205x3

Big thanks to Erica for sticking around and lifting with me.  I tried a different weight belt which seemed to help.

On my failed set, there were a couple of things going on.  First, I wasn't thinking when I set up and forgot to use a mixed grip which threw me off because I could barely hold the bar.  Second, I had just put on a leather lifting belt for the lift and it was cutting into my stomach and I was unable to breathe!  By the time I got to the 3rd rep, I was so unfocused that I wasn't able to even lift the weight off the ground and had to just walk away and reset.

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".

Wednesday 11.09.11

Accumulate 3:00 of Hollow Rocks

Metcon:
1 mile run
50 Floor Wipers @ 85#
1 mile run
23:20

11.8.11

SWOD:Power Cleans: 2, 2, 2, 2, 2 65, 85, 105, 115, 125

Metcon:5 Rounds of:
6 Hang Power Cleans @ 100# (80% of today's top 2 rm)
12 Toes to Bar
250m Row:57, :57, :58, :57, :57

11.7.11

Help! I need an intervention!

I wasn't able to make it to The Compound today but was able to break away to hit an 8pm Zumba class at Gold's Gym.  After class I decided to hit the treadmill to do a tabata run.  (20 seconds on, 10 seconds rest, repeated 8 times)

I set the incline to 12 and my speed to 8.  By round 6, I was having flashbacks of past Biggest Loser episodes with Jillian hovering over the treadmill, yelling in the contestants's face.  I was sure I was going to be the one to go flying off the treadmill, straight into the wall.  So...I lowered my speed to 7.5 round 6, then 7 and then 6.5 for the last round.   Sure, I probably would have held my 8 mph pace if Jillian had shown up, but Pukie would be following right behind!

I don't think I have ever set the treadmill incline to 12.  I can see why the treadmill is more effective for hill tabata sprints, vs a real hill.  The treadmill forces you to hold your pace, whereas running a real hill enables you to self-adjust your speed without even realizing it.  It was really tough and it took me the whole drive home to recover and shake that puking feeling.  

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.

11.3.11

SWOD: 3-3-3-3-3 Split Jerks

65-85-95-105-120

Metcon: 1 Power Clean, 2 Jerks on the minute for 15 minutes @ 60-70% of 3RM

1 minute was plenty of time for each round in the met con, so I really concentrated on my form.  Craig and Brad helped me beforehand with hand placement on the jerk.

Normally I use a hook grip to clean the weight, switching to an open hand grip on the bar at the end of the clean.  I then jerk the weight with an open hand (thumb NOT around the bar).

Brad and Craig suggested that I try cleaning with the hook grip and then adjusting at the end of my clean by placing my thumb around the bar.  Not necessarily gripping the bar with my thumb wrapped around the bar, but just placing my thumb around it.  This gives me a better arm position (forearm perpendicular to the floor) for optimum power on my jerk.

I tried it and it definitely felt different - not necessarily better, but different.  I plan to use this method in the future to see if it will help improve my jerk.