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 :)

Friday, 12.16.11

Today I only had time to do the metcon: "Randy" 75 power snatches @45# 7:27 RX

Friday, 12.02.11

I was in San Francisco today so I did hill sprints:

Just kidding.

I did 10x100 yd sprints in a parking lot at 6 am while waiting for my son to get out of class and then headed to San Francisco and drove hills in my car. 

 The parking lot I ran my sprints in was not flat, as evidenced by the variance in my times.  I'm also not sure on the distance - I kind of guessed.  My fastest was 16.6 seconds and slowest was my first warm-up sprint @ 20 seconds!

Thursday, 12.01.11

It's been really tough to get my workouts in this week and today was no exception. I tried to squeeze it in after coaching tonight, but this is all I fit in: Sled Push - ??x3 I think I got up to 80 lbs? Press: 55, 65, 75, 75, 70 Push Press: 70, 75, 80, 85... And then I was out of time so that's it!

Wednesday, 11.30.11

Rest day

Tuesday, 11.29.11

Power Clean 1-1-1-1-1-1-1
Today I worked on Power Cleans.  My white board record of 125 lbs was dropped by Brooke's 140 lb lift, so I was feeling the pressure to at least PR.

I started at 85, 105, 115, 125

I hit 125 and tried for 135 from there and failed.  Dropped the weight to 130 - fail!  Went back down to 125 and couldn't even hit that again.  I made several attempts and failed them all.  At this point I was extremely frustrated and knew it was time to call it a day.

However, I tried something new today - I videoed all of my attempts and have been watching them to try and pinpoint what I was doing wrong.  It was pretty obvious that I was too slow on the pull to get under the bar and my elbows were super slow.  I think that if I can get over the pain of watching myself on video, this could serve as a very effective training tool.  The video enables me to to go back, break my lift down frame by frame, and see where I broke form and try to correct it next time.

METCON:
7 minutes
800 m run
Max deadlifts at 75-85% of Power Clean 1RM for remaining time

Run: 3:55 (I picked up the cone marking the turn around point on the way back, so running with that slowed me down a bit)
Max deadlifts: 54@110#

Monday, 11.28.11

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps


110x3, 115x3, 135x2
Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips


18:55 @ 65# with orange banded ring dips