Work Outs: January 31 – February 6, 2021 (The Beach is that way!)

A few weeks ago the main road we usually take to get home was closed while repair crews were dealing with all of the fallen trees and power poles (especially the latter) from the previous period of winds and rain that moved through the Santa Cruz area. So we took a back way to get home from some grocery shopping and such, which took us along the California State Route 1 coastal road, by lots of beaches. We stopped at one, that wasn’t too busy, for about ten minutes and had a look around before continuing on our way.

A bit of California State Route 1 not far from Santa Cruz.

Sun, January 31st

  • Recumbent Bike: 65 Minutes, Level 10, 70 – 80 rpm’s. I listened to the first half of Accept – Live At Wacken 2017 and varied the speed I pedaled to how I felt and the tempo of the music. I liked it when they brought in the orchestra complete with conductor.
  • I stretched a little then did the “Half Roundhouse Kick” Taekwondo lesson from Global Martial Arts University. Finished with three quick exercises, doing each for 20 seconds with a 10 second rest between each: Elbow Plank, Leg Switching, Hindu Squats. Then I stretched for ten minutes.

Calories: 2642, Protein: 152 g.

Mon, February 1st

Morning Walk: 3.18 miles. Calories: 2193, Protein: 120 g.

I see these plants everywhere and in goodly quantities around the coastal areas near where we live. The consensus of the various locals I asked about these succulents was that they are Ice Plants. They are apparently an invasive species that might have come in with ships hundreds of years ago, but according to Wikipedia was brought in for erosion control though “it actually exacerbates and speeds up coastal erosion.”

Rebecca wrote, “Also known as ‘Dead Man’s Finger’ because it resembles a hand reaching up from the grave.” 🙂

Too bad if that is true because I think ice plants are kind of pretty, especially when they flower. Also, according to Wikipedia and my local sources, the plant is reportedly edible and has a lot of different uses. One of my local contacts said that the plant is high in Vitamin C. So if I’m ever marooned on a desert island and see this stuff then I’ll try eating it to stave off the scurvy!*

Tues, February 2nd

Morning Workout

  • Recumbent Bike: 31 Minutes, Steady State Training, Level 10, 70+ rpm’s.
  • White Belt Drill #1: Side Kick Stretch, Elbow Plank (one minute hold), Front Kick Stretch, Jab, Leg Switching, Cross Punch, Front Snap Kick, Low Block, Half Roundhouse Kick Exercise, High Block
    • Do the ten movements moving from one to the next, resting only as needed to keep good form, since I am working on skills. (Do ten repetitions each side or for a 2-count.)

Captains of Crush Gripper (T):

Mid-morning I worked on the grippers while waiting at the Toyota dealership while our car was being serviced. I warmed up using a gripping egg and then the Guide and Sport level Grippers before moving on to the Trainer gripper. I also did a little finger extension work at the end.

  • (Set 1): Right = 8mm x 7 reps, Left = 12mm x 7 reps
  • (Set 2): Right = 8mm x 9 reps, Left = 12mm x 7 reps
  • (Set 3): Right = 6mm x 5 reps, Left = 10mm x 6 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 10mm x 5 reps
  • (Set 5): Right = 4mm x 3 +2 reps, Left = 8mm x 3 + 2 reps
  • (Set 6): I did a final set with the Guide gripper where I moved my arm around in circles, down to my feet, behind my head, all over the place while working the gripper. I lost count of repetitions but I think it was in the 35 – 40 range with each hand. According to John Brookfield, in his book Mastery of Hand Strength, this “dynamic training” is to build hand strength “that can be applied to your particular sport or profession (21).

Afternoon Hike: 3.42 miles. Calories: 1995, Protein: 140 g.

The Pacific Ocean rolling in toward a sandy part of the beach.

Wed, February 3rd

  • Morning Walk: 4.07 miles.
  • Afternoon Run: 3.2 miles over mostly flat terrain on both trails and pavement. After the run, I strolled back for about a mile and once I found a likely spot off the trail I did White Belt Drill #1 in the park but substituted 20 four-count jumping jacks for the planks because I didn’t fancy getting down in the mud and then probably getting the inside of my car all dirty. Afterwards, I made my way to the car and did some quick incline side star planks on the fence before calling it a day.
  • Stretched for about 35 minutes in the evening.

Calories: 1994, Protein: 146 g.

Notice all of the ice plants!

I found this to be an interesting little scene near the beach. I thought the surf board was fun with the “bite” taken out of it. A cursory search didn’t reveal too much about the board or who Anne Frances Smith was. Perhaps once one can go to museums and such again, I’ll go by the Santa Cruz Surfing Museum and ask them about the board. I’ve never been so it might be good to go in any case.

Thur, February 4th

Morning Walk: 2.51 miles.

  • Afternoon Workout: Warmed up using indian clubs doing the exercises in this video and this one.
  • Standing Cable Rows (Hog Bar): 70 lbs. x 12 reps, 80 lbs. x 3 sets x 8 reps
  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 8 reps
  • Pilates DB Biceps Curls (alternating sets of I & II): 5 lbs. x 4 sets x 15 reps
    • My biceps felt like they could use something a bit lighter and different today than the usual curls I’ve been doing, so I dusted off a Pilates book a friend gave me for Christmas some years ago.
  • Incline Push-ups with Scapular Mobilization (3rd Stair): 4 sets x 10 reps
  • Seated DB Cleans: 12 lbs. x 2 sets x 12 reps, 15 lbs. x 2 sets x 8 reps
  • DB Shrugs: 50 lbs. x 4 sets x 8 reps
  • (Exercise Complex) Shoulder Internal Rotation with Abduction (orange band) 13 reps, KB Sumo Dead Lift 35 lbs. x 15 reps, Face Pulls 15 lbs. x 12 reps, Shrimping, Z-Shrimping, Table Makers 8 reps, Snap Kick Exercise (each leg) 20 reps
  • Bridging: Worked on increasing flexibility with the eventual goal of touching my nose to the floor. I used to bridge a lot years ago with good success but got away from doing it. I’m not sure why I ever stopped.
  • I worked the “White Belt – Solo Drill 1” and “Solo Drill 2” Taekwondo lessons on the Global Martial Arts University website.
  • I finished the session by following along (as best I could — I find Yoga pretty challenging!) with “Day 1 – Ease Into It – 30 Days of Yoga” by Yoga With Adriene. If you are looking for some free, online yoga I’d suggest giving Adriene’s channel a try. I find her videos to be excellent.

Calories: 1984, Protein: 154 g.

An interesting set of (mostly) stone steps leading down to the beach. They were kind of steep but that made them more fun to scuttle down and then back up again. As usual, no general shortage of ice plants.

Live Long and Prosper!

Fri, February 5th

  • I did a morning stretch before starting the day. (I’m going to start doing this every morning, when I get up, because it felt really good and it instantly cleared away the wake up fog.) Then we walked 3.54 miles.
  • I worked with the indian clubs a bit, not for exercise but to learn some new swings.
  • Visited the chiropractor later in the day.

Calories: 1831, Protein: 158 g.

An interesting bit of rock art on the beach. I was highly tempted to add a small rock to the top of the pile but decided I didn’t want to risk bringing the stone tower crashing down so I contented myself with this picture.

Sat, February 6th

Coc Trainer Gripper (100 lbs.)

  • (Set 1): Right = Closed x 2 reps + 6mm x 5 reps, Left = 10 mm x 8 reps
  • (Set 2): Right = Closed x 2 reps + 4mm x 5 reps, Left = 10 mm x 6 reps
  • (Set 3): Right = Closed x 1 rep + 4mm x 6 reps , Left = 10 mm x 9 reps
  • (Set 4): Right = Closed x 1 rep + 4mm x 4 reps, Left = 8 mm x 6 reps
  • (Set 5): Dynamic Training with the Sport gripper. I did 20 reps with each hand. I couldn’t close it all the way with my right hand after 17 reps and after 13 reps with my left. (Not as strong in the dynamic aspect as the other day.) I ended with some finger extension work and some thumb training using the gripping egg.

I achieved a sub-goal, that I posted back in November, of wanting to be able to close the Trainer gripper to 10mm for four sets of five reps with my left hand. The eventual goal is to be able to close that gripper for five reps with either hand. My new sub-goal, again with my weaker, left hand, is closing the Trainer gripper to 4mm for four sets of five reps.

Calories: 2013, Protein: 90 g. (I lost 1 pound this week, so my total loss is 24 lbs.)

We’ll close the book (for now at least) on ice plants with this short video someone shared with me about ice plants burning during the August CZU Lightning Complex fires that hit our area in August: “Just like trying to light a watermelon on fire.”

Next week I’m going to get started on the roundup post for the “First of the Year” painting challenge. In the meantime, I’m going to try and produce something for Alex’s yearly “Fembruary” and Dave Stone’s “Paint What You Got” painting challenges.


* I think some of the locals I asked about ice plants were worried I wanted to plant some and as I understand you can buy them at some local nurseries, but I just wanted to know what it is. If I ever plant anything it is more likely to be things like squash, potatoes, cucumbers and the like.