Monday, 11.21.11

SWOD:  Back Squats: 65% x5, 75% x5, 85% x max reps
                                  135 x5, 155x5, 170 x5




Metcon:  For time: 
- 250m Row 
- 20 Thrusters @ Fran weight (95#) or higher 
- 250m Row 
- 15 Thrusters 
- 250m Row 
- 10 Thrusters 
- 250m Row 
- 5 Thrusters 



22:something @ 75#
800 M "cool down" run


After doing 150 wall balls last Thursday, my quads have been insanely, to-the-touch sore!  My son plopped his legs onto my lap while we were watching TV last night and I about threw him across the room. Any type of squat movement is pure torture and I've been walking like a...uh...I'm not sure exactly what but I'm sure I look pretty weird.  


So when I saw back squats and thrusters for today, I cringed but forced myself to do it.  And thanks to Jenna who was my partner, I did the metcon @75# instead of Fran weight of 65#.  My fastest 250m row was :54 and my longest (the last one) was :59. I finished at around 22 minutes, but that included a lot of waiting around time for an open rower.  

Friday, 11.18.11

Today was supposed to be a run day, but I just couldn't bring myself to run in the rain at 6am (wimpy, I know!) so I did the WOD:

SWOD:
2-2-2-2-2 Hang Power Snatch
55, 65, 75, 80, 85

METCON:
On the minute for 15 minutes:
2 Power Snatches @ 75-85% of today's top weight
2 Box Jumps

70# Power Snatches, 30" Box Jump

Thursday, 11.17.11

I was feeling a little bit under the weather today so I did what all normal people do when they aren't feeling well - I decided to workout! Did I say normal?

Since yesterday's 930 class made the WOD look so easy and fun, I decided to spend the precious 20 minutes of free time I had today to try it out:

2 Rounds of:
100 Double Unders
75 Wall Balls

I finished in just under the 20 minute cap (18:40).  I really struggled with the wall ball shots.  They made me feel sick(er).  Fun stuff.

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