El Capitan!

Jeff and I visited his family in Sacramento, CA, and then spent a brief day and a half in Yosemite.

I neglected to post a workout from last week. Here goes…

MON OCTOBER 10, 2016 | FEELS LIGHT (UNTIL IT FEELS HEAVY)

Metcon (AMRAP – Rounds and Reps)
25-minute AMRAP
25 thrusters (45)
25 burpees
25 SDHP

You MUST use empty barbell.
You may not drop the barbell.

This was a main site WOD and was a tremendous amount of fun! My strategy was to work at a steady pace and to complete no fewer than 5 rounds. I completed 5 rounds + 25 thrusters & 4 burpees.

THUR OCTOBER 13, 2016 | “FLUSH” @ DETERMINATION & ROSEVILLE 4-MILER

As I may have mentioned before, I can get lost in a bathtub. Using Google maps, I entered “Miner’s Ravine Trailhead” and traveled about 10 minutes only to discover that there wasn’t any parking at the trailhead. Gah! I entered a different trailhead location which once again didn’t lead me parking at a trailhead but instead to a Comfort Inn. I parked at the hotel and whilst contemplating what to do next noticed an entrance to the trail. Finally! Twenty minutes has passed between the time I left our hotel and started the run. I headed right, which in my mind is always East, you know, because whatever direction I’m facing is North. I ran a little under 2 miles only to discover that the trail ended, so I headed back. Yup, that’d be West. Uhm, once I looked at course on Garmin Connect I discovered that I traveled West and then East. Well at least I got part of it right.

I ran 4 miles in 27:39, a 6:54 mpm pace. Not bad. Running felt wonderful, as the weather was perfect!

When I returned to my car I noticed our hotel. Yup, it was directly across the street; thus, I could’ve easily walked or run to the trail. Ha!

Jeff and I always like to visit a local box, so during our stay in Roseville we visited CrossFit Determination. We arrived at the box at 9 for the 9:30 WOD (the first scheduled session of the day) only to discover a group of athletes completing the WOD. We were warmly greeted by the coach (whose name I can’t for the life of me remember) and informed that we could choose any of the 3 workout posted, including an endurance WOD of rowing or a weightlifting WOD of clean & jerks. We chose “Flush.”

Metcon (AMRAP – Rounds and Reps)
25-minute AMRAP

25 KBS (light)
100m farmer’s carry
10 goblet squats
35 double unders
20 Abmat sit-ups

Another 25-minute AMRAP. As the KBS were to be light I used a 44# KB. I went heavier on the farmer’s carry, using 2, 35# DBs. Gah! This was a forearm burner.

My goal, as is often the case, was to complete all round in unbroken reps. I didn’t have my jump rope so I had to suffice on a borrowed rope. A borrowed and heavy rope. I took me a few rounds to get a feel for it.

I completed the first 4 rounds of KB swings in unbroken reps but did have to break up the last 7 rounds. I did so in reps of 17 & 8.

So that I could hold onto those damned DBs I ran as fast as I could. I was surprised that I was able to complete all rounds of farmer’s carry without putting down the DBs. Yay!

I completed 6 rounds + 30 KB swings + 100m farmer’s carry + 10 goblet squats + 5 dus.

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FRI OCTOBER 14, 2016 | ROSEVILLE 5-MILER

Today was quite different than yesterday. I got up early but waited until daylight to run. As it was raining, it was still dark after sunrise. I began my run at about 7:15. I did walk to the entrance. Did I get lost doing so? I shan’t disclose.

I headed East this time, although in my mind I was still heading West. There, I said it. I set out to run easy, but was nonetheless disappointed that it took me 7:40 to run first mile. I picked up the pace and ran remaining miles in 7:14, 7:02, 6:44, and 6:43 for an average pace of 7:07. The winds were strong and the rain came down hard at times. I didn’t see very many people on the trail.

We then drove to Yosemite and spent the next 2 days at the park. It was wonderful! My favorite part was hiking to the Sequoia groves (although Jeff didn’t enjoy the hiking as much as I did). There were many times when I just want to run. I did not. We hiked about 6 miles.

MON OCTOBER 17, 2016 | HPC DELOAD

We got home at 1 am, I got to bed by 2, and was wide awake at 4:30. I attended the 6 am session. My butt was kinda sorta dragging.

Hang Power Clean (3×3 @ 50, 2X2 @ 55, & 2×1 @ 60% of 1RM)

Easy. Enough said.
Metcon (AMRAP – Reps)
12-round tabata
Work for 20 seconds; rest for 20 seconds
Alternate hang power snatches* and double unders

Men
Less than 150# = 65
150 – 175# = 75#
175 – 200 = 85#
Greater than 200 = 95#

As I weighed in at 142, I completed HPS @ 65#. And that was plenty heavy.

I recorded all rounds so that I could compare performance. I completed 10 HPS all but the 5th round when I was able to complete 11. I completed 37, 37, 38, 27 (got hung up on rope), 36, and 38 double unders.

Score = 274

When I initially programmed I was concerned that 20 seconds of rest would be too much. It wasn’t.

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TUE OCTOBER 18, 2016 | PP DELOAD

Push Press (3×4 @ 50, 2X3 @ 55, & 2×2 @ 60% of 2RM)

As only Karen T. attended the 7 am session (very unusual occurrence) I worked out with her.

Light and easy.

Metcon (AMRAP – Reps)
10-min AMRAP
Run 200m
Max rep pull-ups

You may complete strict, butterfly, assisted pull-ups, etc., but once you drop from the bar and/or are unable to complete reps, run!
Score = total # pull-ups
Metcon (AMRAP – Rounds)
10-min AMRAP
1, 2, 3… pushups & 10m shuttle sprints

For RX chest and thighs touch the floor; knees to do not; for scaled place knees on floor, hands on box, hands on wall, etc.)
Score = completed round of pushups (no need to count total reps)

Still taking it easy on the shoulder, so I made sure to not work to failure.

I ran 6 times (1200m) and completed 20, 15, 15, 12, 11, & 4 (ran out of time) pull-ups.

Score = 77

Five minutes of rest was more than enough.

Uhm, I may have completed the round of 10 pushups twice. I kept looking toward and coaching Karen, so it was difficult for me to keep count. My bad.

If my score is correct, I made it through the round of 14 (the only round I didn’t complete unbroken) pushups and ran an additional 1200m.

Score = 105

I had my annual physical. I was pleased to discuss options with my trusted doctor regarding bulging discs. He said, “I am typically an opponent of surgery. In your case, I highly recommend having the surgery.” We discussed all of the reasons why.

I have Anterior Cervical Discectomy & Fusion surgery scheduled for the Friday before Thanksgiving.

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