February Events

Guest Day on the 18th

Tower Run

Sat & Sun @ 8am

Meet at the dog park

Nicole

Today’s Workout

“Nicole”

20 min AMRAP
400m Run
Max Rep Pull-ups

Roy doing "Nicole" and finishing with 72 pull-ups.

Plank Holds/Farmers Walk

Today’s Workout

2 min Plank Holds
Then…
400m Farmers Walk

*Count the # of times you break the plank hold and drop the KB during the farmers walk*

Turkey Trot 2011

10K Results:

Dan McVay 42:37
Bryan Pergakis 45:30
Denise Campbell 48:19
Magi Philpot 51:34
Kay Nekota 51:37
Brad Philpot 53:07
Carrie Vaughn 56:23
Amy Pergakis 56:31
Nat Christensen 1:10
Sam Christensen 1:10

5K Results:

Sonny Johl 24:49
Gabe Griess 25:14
Andy Gensheimer 28:07
Robin Stenson 30:09
Melinda Stewart 30:40
Marcia Gensheimer 30:41
Tracy Case 31:43
Sarah McVay 31:46
Wendy Conway 35:09
Mary Sullivan 35:35
Aidan Uquillas 38:06
Jill Corbett 39:40
Jennifer Parks 39:37
Andrea Lee 44:54

Annie

Today’s Workout

“Annie”
50-40-30-20-10
Sit-ups
Double Unders

Rowing/KBS

Today’s Workout

Row either 1000m, 1500m or 2000m
Row 10 strokes and follow with 10 KBS, do this until you complete the number of meters you chose.

Push Press/Situps

Today’s Workout

1-10
Push Press & Situps

Advanced WOD

1-10-1
Push Press & Situps

Rob’s Primal Testimonial

Notes From A Type “B”

By Rob Stewart

That’s right, I’m the guy in the back row of the “class.” The one without a Facebook account. The one who, until now, was looking for the right fit. The CrossFit if you like.

When Bryan and Andy asked me to provide a testimonial updating anyone who might be starting a journey like mine, I agreed. That’s what it’s really about, the journey. I’m in the tenth month at CrossFit Vacaville and in the third week of the Nutrition Challenge. And maybe like some of you I’d never stuck with a particular exercise regimen. I think I just got bored. That and poor eating habits were formulas for disappointment, a 44 inch waist, high blood-pressure and bad knees.

But now, the times they are a-changin’ (Dylan was right). The “Challenge” has me at CrossFit Vacaville five time a week and eating on the Primal BluePrint Plan. The results are astonishing; which includes weight loss which has helped with sleep apnea. These two things combined has helped with my energy level during my WODs.

Race Warm-up & Pacing Strategies

Race Warm-up & Pacing Strategies

Warm-up
The basic idea of “the shorter the race, the longer the warm-up” is a good concept to go by. If it takes you a while to get going, then a longer warm-up may be necessary for a 5 or 10k. For longer races you should look at the first few miles of your race as a continuation of your warm-up and not start out too hot. When getting into ultra distance events the first few miles should definitely be the warm up. There is no reason intensity in an event that is going to take 6 plus hours should be high at the beginning of an event like these.

For 5k to 1/2 marathon…start about 15-30 minutes to race time. Run 5-10 minutes EZ to elevate heart rate and warm muscles. Do 4-8 x 100m pick-ups. Build EZ leg speed without too much effort. These can be done right in front of the starting line with about 5 minutes to race start. This will keep your heart rate up near where it will be for the race. It will shock your system if yo are standing around for 10 minutes before the race with a little to no exertion, only to ramp it up to almost max effort immediately.
Get your system ready to go hard by elevating exertion levels before race start so that once begin it isn’t a shock.

Race strategies to hit your goal time
Choose a goal time that is reasonable for you to achieve on that particular course and time of season. Input your PR in a recent time trial into the McMillian Run Calculator for an accurate display of where you should finish. Be prepared to modify the goal time if conditions are tougher than usual, you are dealing with sickness, or some other issue that may affect peak performance. The goal should be to run the best possible race you can for THAT day, which means it might not necessarily be a PR for you to be happy with it.

Additional Tips
Try to get your mile splits on your watch. If you wear a watch that has lap times on it you can hit splits at each mile markers. This allows you to see where you are in terms of time. Knowing if you’ve been 5 seconds fast or 10 seconds slow each of the last 3 miles still gives you a parameter for actual race time (plus or minus). Remember this is an endurance event (Endure!) not Fran. You will suffer the consequences of too fast a start if you don’t watch it.
Evaluating the data after the race will help you set goals and racing strategies for your next event.

*This information was taken from material presented at the CF Endurance Cert.*