Women In Pink on a Sunday.....

After all the rain we ended up having an absolutely beautiful day for the run. The weather was perfect - not a drop of rain - and the energy was so much fun! Thank you to all who were able to show up and run for fun and for dressing up in all your pink. Most ran for fun, or walked while supporting each other - I ran with most of you just having a blast the whole way. Breakfast after wards was a lot of fun and much laughs were had by all. I really appreciate all of you joining in on my idea to start doing races together as a team. The next race I will post shortly and see who is in. There is a mud run that everybody can do,....boys too....in May, and some trail runs as well as bike/ run races. We all have a great time exercising out of the gym so doing it together instead of solo makes it even MORE fun!!

I am very proud of all of you today. Teresa and Megan prd on their 10k time. Gia ran her first 10k and never walked once! Tiffany kept running even with a bum knee....Lisa ran the whole 10k with a bum ankle (she hasn't even been able to put pressure on it for a week) and my lovely Sarah ran her first 5k. Oh, let's not forget Mary who walked the whole thing with little baby girl snug inside her belly.

I love all you guys and couldn't have asked for a more rich day with friends training and laughing hard!!

On to the next one.......

RACE DAY THIS SUNDAY THE 25TH!!!

*** Who wants to meet up at Fleet Feet this Saturday in Aptos to get our packets then head to lunch together??? What about 12:00????? I will also text everybody for a head count. Any suggestions for a restaurant??? Read the below for instructions for race day. If you cannot do packet pickup Saturday please show up EARLY Sunday to do so. Also lets all meet Sunday BEFORE THE RACE at 7:30 am for photos and cheering eachother on. Remember its The Pinkest Race. That means come decked out in crazy pink wear!! The more the better!!


Talk to you soon for another update as race day approaches.


Packet Pick Up:
Saturday, March 24th 9am-1pm

Join us at Fleet Feet of Aptos on Saturday March 24th for packet pick up between 9am-1pm ( coffee and water will be available because these items make us happier people.) This is where you will get your bib number and goodie bag- your race shirt will be waiting for you after the race { they are awesome shirts!} If a friend is picking up your packet for you, you must have them email us your permission (Melissa@runsheisbeautiful.com.)

If you can't make it on Saturday morning, there will be packet pick up available on the morning of the race between 6:30am-7:30am on Cowell's Beach.
warning: there may be a line of women on race morning!


Race Morning
We suggest arriving to Cowell's Beach ( on the beach in front of the Dream Inn) between 7am-7:45. Please allow time for parking and getting here on time so you don't feel rushed ( c'mon no one enjoys the feeling of being rushed ever, but especially on a Sunday morning!)
We will have coffee, water and port potties waiting for you!

Race Start Times
The 10k starts at 8am. We ask that participants make their way up from Cowell's Beach to the starting line by 7:45am( see "Race Location" at the top right hand column of this letter for start line details.)

The 5k starts at 8:15am. Please make your way to the start line by 8am.

E mail information

Sharibaby2@netzero.com. E mail me with your nutrition questions or running/training questions.

More Records!!!!

This past week held a lot of strength records for you guys. You all continue to amaze me with how hard you push for yourselves and for ME --- as I try to encourage you through it all. So..here's what this week held:

Jen did a 12 rep dead lift at 140#
Buck did a 12 rep dead lift at 170#
Erron got 160 x 5 rep bench press
Lee got 170 x 5 rep bench press
Lee got 204# back squat x 4 reps
Lisa got 113# x 4 rep back squat
Erron got 185# x 4 reps back squat

Megan got 120 # box squat for 5 reps
Teresa got 105# box squats for 5 reps
Tiffany also got 105# box squat for 5 reps

Jeff got 185# dead lift for 5 reps
Stephanie did a 12 rep dead lift at 95#

Bo did a 1 rep shoulder press at 120#!!!
and then also got 300# 1 rep dead lift!! (he's been wanting to pull 300 off the ground for a while!)

Cari did 135# x 5 reps dead lift


Carlos lifted 220# box squat for 5 reps!!!
Michelle lifted 85# box squat for 5 reps!!
Carlos lifted 265# for 12 rep dead lift
Michelle lifted 93# for 12 rep dea lift

They also hit a hard workout and Michele lifted 63# for a hang power clean!! woo hoo!

Matt did a 5 rep box squat at 180#
Mary l lifted 80# for 5 rep box squat.

Matt also did that hard workout with 125# for a hang power clean. Heavier than the time before!! WOO HOO!!

Corinne did a 5 rep shoulder press at 56# and a 3 rep shoulder press at 58# HUGE records!!

5 Min Intervals x 5 rounds!!!

That was the plan for most of my athletes as last week ended. Wednesday some of you did Tabata workouts whic is 20 seconds on, 10 seconds off x 8 rounds. Friday we hit the longer intervals of 5 minutes on, 1 minute off for 5 rounds. Thats 25 minutes of hard effort!!! You all did amazing and here are some shots from the tough workout.


Here's how it went:

5 min on 1 min off:

400 meter run,
10 sumo dead lift high pull
10 lateral jumps
amrap remainder time.

rest

400 run
10 calorie row
5 burpees
amrap

rest

400 run
5 clean and jerks
10 pullups
amrap

rest

400 run
10 box jump
10 wall ball
rest

400 run
10 ab ball throw
5 pushups

FIN

Interval and Strength Week!!

Lots of catching up to do! Last week and this week there were LOTS of records broken, benchmark WODs attacked, and intense intervals sweated through. Some of you puked (sorry) but most of you pushed through the tough workouts and came out the other side feeling amazing! THATs what it is ALL about! Finding our strengths , recognizing our weaknesses and going after them so we grow and become better athletes AND humans. In life we should embrace that which scares us thus taking away it's power over our psyche ---- CrossFit should be approached the very same way. Knowing we are going to do an exercise that maybe we aren't so efficient at or a hard workout that get's our palms sweating even before the timer starts....that can be scarey and make us hesitant to dive in. BUT WE ALL DO IT ANY WAY! Don't we? We cheer for one another during the pain, the throwing of the weights and during our achievements. That's what I LOVE about CrossFit. About all of you. About MY LIFE!

I remember watching my women get their first rope climbs. Every one of them were nervous to be up so high. Scared that maybe, just maybe their strength wouldn't hold them on a rope that is moving around. "what if I FALL" would echo in their brains. But even with all that inner turmoil (I can read minds btw....I see what your thinking writen all over your faces) THEY APPROACH THE ROPE, CHALK UP THEIR HANDS, GRAB HOLD AND LITTLE BY LITTLE TRUST THEIR STRENGTH TO MAKE IT HAPPEN!! And lo and behold they get their rope climb. There I am looking up at one fucking strong ass woman who just conquered a task they told themselves they would NEVER be able to do because years ago in gym class they couldn't. Again --- need I remind you that I LOVE MY LIFE??!!

Read the above statement in bold one more time. Now transfer that to your life. To sticky situations that you may face. To something that seems soo HUGE there's NO FRIGGIN way you can climb it. I am here to remind you...YES!! YOU CAN!!!

(you can also substitute rope climb for anything. Pullup, box jump, deadlift, back squat, ANY THING THAT SCARES YOU THAT YOU HAVE DONE!! It fits and it means the same :)

Now get out there. Lace up your shoes. Chalk up your hands. Go inside yourself and see what you can do TODAY. Give it your all and trust in the process....or the workout...or ME. I KNOW you are going to do something incredible!!! I HAVE PROOF EVERY SINGLE DAY!!



Here's the weeks bad ass records and photos....

Carlos deadlifted 310# for 3 reps
Michelle dead lifted 115# for 3 reps
Carlos bench pressed 215 for 5 reps
Michele benched 65# for 5 reps
Michele also got her first KIPPING pullup!!!
The pair attacked FRAN for the first time ... Carlos did it in 4:14, Michele in 11:29!!!
Michelle clean and jerked 79# for 1 rep
Carlos clean and jerked 137 for 1 rep....


Jeff deadlifted 225# for 3 reps and had more to lift for next time :)
Stephanie dead lifted 125 for 3 reps.

Megan push pressed 108# for 1 rep
Teresa push pressed 93# for 1 rep
Megan deadlifted 170 # for 3 reps
Teresa dead lifted 143 for 3 reps
Gia dead lifted 133 for 3 reps

They all hit a HARD wod too and the pic of Gia proves it!

Erron got a dead stop muscle up! and then did a 1 rep clean at 165!
Lee hit a PR for the filty 50 at 23:07

Matt bench pressed 155 for 5 reps!!
Mary Ryan shoulder pressed 65 # for 5 reps (being very pregnate she prs!!)
Matt dead lifted 315 for 3 reps!!

Corinne bench pressed 62 for 5 reps!
and Push pressed 83# for 1 rep
Corinne jerked 88 for 1 rep
and deadlifted 125 for 1 rep!!!

Bo box squated 205 for 3 reps
Jerked 145 for 1 rep
power cleaned 145 for 1 rep
dead lifted 250 for 3 reps (with more in the tank)
and Box Squatted 185 for 5 reps




Cari is doing a 50 k race this weekend so send her your positive energy and protection on the trails. She's amazing and will no doubt murder that course!!!

Much love to you all my incredible peeps! See ya manana!!! fun times in the gym await us all....

I wonder what I can achieve tomorrow????

Coaches Corner...

Saturday was the first race in the series for me of the Troy's California Trail Challenges. I opted to do the Sandborn Trail in Saratoga as the first for me....a 9 mile out and back course with the first 4.5 miles being steep uphill and technical terrain. Carl Borg has been coaching me for the past couple months and had me doing a lot of hill repeats, mile hill time trials on the treadmill, etc. I also had the pleasure of running with Marian and Cari a few times in Nisene which I am positive helped me a ton for the race. Anyway race morning I was feeling pretty good even eagar to get going since Carl had me do nothing since Tuesday! Really 5 days of hardly nothing! That was driving me crazy to say the least! Wednesday he scheduled me to do a CrossFit workout, and tabata treadmill (20 sec on, 10 sec off x 8 rounds on the highest hill the treadmill could go and at a 8.5 mph speed.) thursday I was to do nothing but stretch. Friday I hit the tabata treadmill again, but at 7.5 mph same hill grade. Saturday morning my legs felt rested and ready to RUN!!!

The race started with a steep uphill winding into the mountain and up up up we went! It wasn't fast at ALL, but I ran the whole way!! (thanks Cari and Marian) and managed to hold my position of 3rd person. I never had anybody pass me and actually when the hill grade leveled off a little I would take off and enjoyed the quick pace of movement until the climbing started again. At the turn around point I realized I was actually doing pretty well since I was on my way back and nobody was near me ....so off I went! This was the fun part right?....going fast as you can , almost out of control working your way down the mountain. So much fun! I actually was giggling outloud.

Anyway, I crossed the finish line FIRST PLACE!!! not bad huh? I wanted to make everybody happy and most of all I wanted to keep moving and not walk up the hills at all...which I did. Even if I wasn't fast I kept advancing.

Next race is Santa Teresa Park 13 mile trail run in April.....can't wait!!