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Training Log Archive: Trailrat

In the 30 days ending Nov 30, 2017:

activity # timemileskm+ft
  Running34 36:19:51 256.32(8:30) 412.51(5:17) 27721
  Weights23 24:16:00 3.5 5.63
  Mobility/Massage/Recovery21 8:36:00
  Hike/Walk/Ruck2 1:42:32 6.73(15:14) 10.83(9:28) 167
  SkiErig/Rowing1 7:05 1.24(5:42) 2.0(3:33)
  Total80 71:01:28 267.79 430.97 27888
averages - weight:172.4lbs

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Thursday Nov 30, 2017 #

4 AM

Note
weight:170lbs

Weight check in, down 3lbs. Body fat at 10.1%
5 AM

Running (Trail) 1:06:21 intensity: (28:27 @1) + (1:41 @2) + (14:00 @3) + (21:26 @4) + (47 @5) 5.22 mi (12:43 / mi) +1598ft 9:51 / mi
ahr:140 max:177 shoes: Speedgoat

Super mellow lap of Mount Sanitas before work. Mostly hiking up and jogging down just enjoying the morning.
10 AM

Weights 55:00 [3]

Warmup on Airdyne and mobility work

5x10 Back Squats @ 135lbs

Back Squats
5x @ 135lbs
5x @ 155lbs
5x @ 180lbs

Front Squats (fast tempo) 5x12 @ 75lbs

Poorman's Leg Curls 5x10 each leg

Planks 4x1min with 30sec recoveries

Calf Raises
3 Rounds
20sec raises
10sec hold up
20sec raises
10sec hold up
30sec recovery
1 PM

Hike/Walk/Ruck (Road) 55:22 [1] 3.66 mi (15:08 / mi) +93ft 14:46 / mi
ahr:81 max:93

Afternoon walk to take a break from work and to loosen up the legs a little. So nice out today.

Wednesday Nov 29, 2017 #

6 AM

Weights (Crossfit) 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Warmup of Airdyne, mobilily, jogging, and drills

Run, 400 m
15 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
12 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs
Run, 400 m
9 Unbroken Hang Clean & Jerks, 50% 1RM | 95 lbs

---if you put the bar down then a penalty run of 200m must be done. No penalty runs for me. Finished in 8:03

Cashout-- 200ft alligator walk
10 AM

Running (Trail) 1:10:23 intensity: (51:49 @1) + (13:52 @2) + (4:06 @3) + (36 @4) 9.36 mi (7:31 / mi) +205ft 7:22 / mi
ahr:133 max:169 shoes: Newton Fate 2 Red2

Small progression run picking up the pace a little towards the end. Pretty tired today. No CF tomorrow but may do some strength work at night.
5 PM

Weights 50:00 [3]

Mobility warmup

Bench Press 5x10 @ 95lbs

Bench Press
5x @115lbs
5x @ 130lbs
5x @ 145lbs (could have gone heavier but following the program)

Single arm dumbbell bench press
5x10 (each arm) @ 35lbs

Dumbbell Rows
5x10 @ 52.5lbs (heaviest dumbbell I have at home)

Situps
3x20

Strict Pull-ups
8x5
7 PM

Mobility/Massage/Recovery (Romwod ) 20:00 [2]

Romwod focusing on hips, glutes, groin, lower back, hamstrings, Shoulders, upper back, and chest.

Tuesday Nov 28, 2017 #

6 AM

SkiErig/Rowing 7:05 intensity: (1:39 @1) + (46 @2) + (4:00 @3) + (40 @4) 2.0 km (3:33 / km)
ahr:144 max:169

2K Row at Crossfit today for time.... fuck that hurt!

Weights (Crossfit) 1:05:00 [3]

Warmup on Airdyne, roller, mobility.... super tight in the legs from deadlifts yesterday so extra work there.

2K Row for time--- 7:05 (fuck me)

AMReps in 5 mins:
Sandbag Bear Complex, 75 lbs -- (17 reps done)

Pretty fun morning at the gym while it is raining outside.
10 AM

Running (Mix) 1:07:25 intensity: (28:21 @1) + (11:22 @2) + (12:49 @3) + (14:09 @4) + (44 @5) 9.01 mi (7:29 / mi) +426ft 7:10 / mi
ahr:143 max:186 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog with some pickups in effort spread throughout the run. Hard to get going on this but once moving I was fine.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD routine for your shoulders, chest, upper back, spine, lower back, hamstrings, groin, glutes, and hips

Monday Nov 27, 2017 #

Note
weight:173lbs

Weight check in, down 1/2 pound. Didn’t gain with holiday so happy about that
6 AM

Weights (Crossfit) 1:00:00 [3]

Warmup of Airdyne, mobility, drills, ect..

3 rounds of:
10 Power Snatches, 50% 1RM | 85 lbs
20 Box Jump Overs, 24 in
30 Wall Balls, 20 lbs

Finished in 10:26, snatch was more than 50% of my max
10 AM

Running (Trail) 1:01:04 intensity: (57:47 @1) + (1:57 @2) + (1:20 @3) 8.02 mi (7:37 / mi) +135ft 7:30 / mi
ahr:128 max:140 shoes: Newton Fate 2 Red2

Easy lunch jog over at Davidson Mesa just getting in some miles. Super warm out, no shirt at the end of Nov!
5 PM

Weights 50:00 [3]

In the garage

Warm up: Jump rope 3 mins, mobility , roller and drills

5x10 Light Deadlifts (135, 135, 155, 165, 175)

Deadlifts
5x @ 195lbs
5x @ 225lbs
6x @ 255lbs (max set, could have done more but don't want to be sore)

Good Mornings
5x12 @ 45lbs

Hanging Leg Raises
5x15

Calf Raises 3 rounds
20secs raises
10secs hold up
20secs raises
10secs hold up
30sec recovery

Planks
4x1min with 30 sec recoveries
C • 2018? 3

Sunday Nov 26, 2017 #

8 AM

Running (Mix) 1:34:13 intensity: (1:09:37 @1) + (9:18 @2) + (5:39 @3) + (9:39 @4) 12.01 mi (7:51 / mi) +704ft 7:26 / mi
ahr:133 max:170 shoes: Newton Fate 2 Red2

Mellow longer run just covering the miles. Energy a little low today and hamstrings not to happy with me.
10 AM

Weights 1:00:00 [3]

Straight to the gym from the run, tired but wanted to get in some strength work.

Warmup on the Airdyne along with a lot of shoulder mobility work

5x10 shoulder press light (45,65,65,65,65)

Standing Shoulder Press
5 @ 80lbs
5@ 95lbs
5 @ 105lbs

Pushups 5x15

Chinups 8x5

GHD situps 3x15

Saturday Nov 25, 2017 #

9 AM

Running (Road) 1:06:12 intensity: (7:04 @1) + (16:46 @2) + (17:08 @3) + (23:10 @4) + (2:04 @5) 8.11 mi (8:10 / mi) +1557ft 6:54 / mi
ahr:153 max:173 shoes: N2 V2 Road Bright Green/Black

Easy to moderate jog up and down Flagstaff road today. Had to force this run, over slept this morning, did not feel well so went back to bed. Then ran, then laid on the couch all day. Just not my normal self today, bagged the gym session as well.

Friday Nov 24, 2017 #

6 AM

Running (Trail) 59:14 intensity: (19:50 @1) + (7:07 @2) + (8:02 @3) + (16:42 @4) + (7:33 @5) 5.12 mi (11:34 / mi) +1539ft 9:00 / mi
ahr:148 max:187 shoes: Speedgoat

Sunrise lap of Mount Sanitas with Leo.... such a great morning out there. 60 degrees at 6am, nuts.
9 AM

Running (Road) 33:39 intensity: (15:34 @1) + (15:12 @2) + (2:53 @3) 4.1 mi (8:12 / mi) +98ft 8:02 / mi
ahr:137 max:150 shoes: N2 V2 Road Bright Green/Black

Some road miles around the gym before the 10am class to bump up my total mileage on the day to over 9 miles.....rough jog but a good day
10 AM

Weights (Crossfit) 1:15:00 [3] 0.25 mi (5:00:15 / mi)

Warmup of running, mobility and drills... lots of people so long warmup

Partner WOD, one person working at a time until all reps are completed

100 Box Jumps, 24 in
100 Pull Up (Jumping)s
100 Kettlebell Swings, 44 lbs
100 Walking Lunges
100 Knees To Elbows
100 Push Press, 45 lbs
100 Wall Balls, 20 lbs
100 Burpees
100 Double Unders

-- took Chris and I 36:14 to finish this. I did most of the burpees so I was a hurting puppy at the end especially after the running this morning.

Thursday Nov 23, 2017 #

8 AM

Running (Road) 29:08 intensity: (28:57 @1) + (10 @2) + (1 @3) 3.43 mi (8:30 / mi) +159ft 8:08 / mi
ahr:115 max:140 shoes: Newton Fate 2 Red2

Warmup jog from the gym over to the start line of the Louisville Turkey Trot with others from the gym. Just cruising and shooting the shit.

Running race (Road) 18:25 intensity: (15:15 @1) + (1:46 @2) + (1:21 @3) + (3 @4) 3.06 mi (6:01 / mi) +151ft 5:45 / mi
ahr:119 max:161 shoes: Newton Fate 2 Red2

Louisville Turkey Trot.... over 10,000 people!!! Crazy... my dumb ass started in the middle so lots of bobbing and weaving the first 2 miles until I was able to open it up a little the last mile. Got what I wanted out of it though with some tempo and LT work. Better than expected even with the weaving around people.

Running (Mix) 23:43 intensity: (23:19 @1) + (17 @2) + (7 @3) 2.6 mi (9:07 / mi) +91ft 8:50 / mi
ahr:117 max:146 shoes: Newton Fate 2 Red2

Cooldown jog back to the gym from the finish line with Dustin..... Added a little so I was over 9 miles on the morning.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD, did the shorter Friday program instead of the long Thursday one. Leg focused of course as most of them are.

Wednesday Nov 22, 2017 #

5 AM

Running (Road) 1:06:01 intensity: (7:38 @1) + (17:59 @2) + (14:54 @3) + (22:10 @4) + (3:20 @5) 8.01 mi (8:15 / mi) +1499ft 7:00 / mi
ahr:154 max:176 shoes: Newton Fate 2 Red2

Jog up and down Flagstaff Mountain Road before work. Moderate effort the whole time. Had to pull myself back a couple of times so not to go to hard up the hill.
10 AM

Running (Trail) 32:47 intensity: (31:00 @1) + (55 @2) + (52 @3) 4.21 mi (7:47 / mi) +76ft 7:39 / mi
ahr:128 max:142 shoes: N2 V2 Road Bright Green/Black

Mellow lunch shakeout jog to get in a few more miles and get out in the sun.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD focusing on hips, groin, hamstrings, lower back, shoulders, chest, upper back, ankles, calves, achilles, feet, and knees.

Stiff tonight for sure, really felt it in the quads tonight

Tuesday Nov 21, 2017 #

5 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with rowing, mobility and drills.

5x 2:00 AMRAP:
12 Pull-ups
16 Deadlifts, 40% 1RM | 135 lbs
Max Calories On Schwinn Air Dynes with remaining time
Resting 2 mins between each AMRAP.

--- Almost puked on the last round.... hit over 30 calories in the airdyne in each round.
11 AM

Running (Road) 39:32 intensity: (33:24 @1) + (4:00 @2) + (1:43 @3) + (19 @4) + (6 @5) 5.01 mi (7:53 / mi) +185ft 7:37 / mi
ahr:126 max:171 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog in the rain. Legs were pretty shot from this morning, my guess from the Airdyne work.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD focusing on hips, hamstrings, glutes, quads, knees, groin, glutes, lower back, upper back, and shoulders.

Monday Nov 20, 2017 #

4 AM

Note
weight:173.6lbs

Up yet again even though I’m counting macros the past 2 weeks. Frustrating
C • diet 3
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup with Crossover, Airdyne, mobility and drills

Part1
Strict Pull-up for Max Reps
-- 13 reps is my max right now.

Part 2
AMReps in 12 mins:
3 Burpee Box Jump Overs, 24 in | 3 reps
3 Dumbbell Clean & Jerks, 50 lbs | 3 reps
6 Burpee Box Jump Overs, 24 in | 6 reps
6 Dumbbell Clean & Jerks, 50 lbs | 6 reps
9 Burpee Box Jump Overs, 24 in | 9 reps
9 Dumbbell Clean & Jerks, 50 lbs | 9 reps
12 Burpee Box Jump Overs, 24 in | 12 reps
12 Dumbbell Clean & Jerks, 50 lbs | 12 reps
15 Burpee Box Jump Overs, 24 in | 15 reps
15 Dumbbell Clean & Jerks, 50 lbs | 15 reps
18 Burpee Box Jump Overs, 24 in | 1 rep
18 Dumbbell Clean & Jerks, 50 lbs
--got through 15 plus 1 rep in 18... killer, arms were shot.
10 AM

Running (Trail) 1:02:17 intensity: (21:54 @1) + (4 @2) + (5:42 @3) + (24:56 @4) + (9:41 @5) 8.01 mi (7:47 / mi) +141ft 7:39 / mi
ahr:151 max:182 shoes: N2 V2 Road Bright Green/Black

Easy lunch miles over at Davidson Mesa with Mr Bob..... Started rough but evened out.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on Hips, IT band, lower & upper back, hamstrings, & groin.

Getting better and more mobile, starting to notice a difference.

Sunday Nov 19, 2017 #

8 AM

Running (Trail) 1:58:15 intensity: (10:14 @1) + (7:36 @2) + (20:14 @3) + (50:08 @4) + (30:03 @5) 12.75 mi (9:16 / mi) +2779ft 7:41 / mi
ahr:161 max:188 shoes: Speedgoat

Easy morning jog on the North Fork Trail up in the Buffalo Creek area. Good to explore some new trails. Will be coming back here for some longer runs for sure. Awesome smooth single track
6 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on hips, knees, quads, glutes, shoulders, upper back, groin, hamstrings, and lower back.

Saturday Nov 18, 2017 #

7 AM

Running (Mix) 1:02:05 intensity: (30:53 @1) + (26:45 @2) + (3:14 @3) + (1:13 @4) 8.02 mi (7:44 / mi) +336ft 7:27 / mi
ahr:132 max:170 shoes: N2 V2 Road Bright Green/Black

Easy jog before hitting the gym for some easy mileage. Just cruising around easy.
9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup running, mobility work, and drills

Partner WOD- one person doing a round, other rests

20:00 AMRAP:
10 Push Press, 95 lbs
10 Kettlebell Swings, 53 lbs
10 Box Jumps, 24 in

-- Corin and I finished 18 rounds plus 3 presses.... fun one for sure!

Friday Nov 17, 2017 #

6 AM

Running (Mix) 2:08:01 intensity: (35:09 @1) + (12:26 @2) + (20:52 @3) + (43:33 @4) + (16:01 @5) 11.31 mi (11:19 / mi) +3327ft 8:51 / mi
ahr:152 max:190 shoes: Speedgoat

Easy birthday jog early in the morning. Up Flagstaff and Green coming down the road to get some turn over in the legs. Little longer and slower than planned but great morning out there being over 50 degrees!

Thursday Nov 16, 2017 #

4 AM

Note
weight:172.2lbs

Weight check in. Not pleased, would have thought I’d be down more than that
6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup on the Airdyne, Rower, mobility and drills.

42 Dumbbell Snatches, 50 lbs
21 Pull-ups
30 Dumbbell Snatches, 50 lbs
15 Pull-ups
18 Dumbbell Snatches, 50 lbs
9 Pull-ups

--- finished in 9:34, almost puked.
9 AM

Running (Mix) 52:13 intensity: (36:55 @1) + (7:50 @2) + (5:28 @3) + (2:00 @4) 6.01 mi (8:41 / mi) +998ft 7:30 / mi
ahr:131 max:168 shoes: Newton Fate 2 Red2

Easy mellow lunch run which was half road and half trail..... No pushing at all just cruising.
1 PM

Hike/Walk/Ruck (Road) 47:10 [1] 3.07 mi (15:22 / mi) +74ft 15:01 / mi
ahr:84 max:100

Afternoon walk to get some blood flowing and to take a break from the work PC. Plus it is just so damn nice out!
5 PM

Mobility/Massage/Recovery (ROMWOD) 23:00 [3]

ROMWOD with a focus on IT band, hips, glutes, and groin. Really starting to see some mobility improvements, promising.

Pass throughs afterwards

Wednesday Nov 15, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup is Airdyne, mobility work and drills

3x 4:00 AMRAP:
27 Row Calories
21 Power Cleans, 40% 1RM | 85 lbs
Max Burpee Box Jump Overs, 24 in
Resting 4 mins between each AMRAP.

--finished with 42 total burpee box jump overs across all 3 rounds. Really liked this one but I think the 4 min rest between was a little long.
10 AM

Running (Trail) 1:21:04 intensity: (1:13:25 @1) + (4:49 @2) + (2:50 @3) 10.4 mi (7:48 / mi) +209ft 7:39 / mi
ahr:129 max:158 shoes: N2 V2 Road Bright Green/Black

Easy longer mid-week lunch jog over at Davidson Mesa while listening to Jocko. Such a great morning out. If I did have to get back to work I would have kept jogging.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD with a focus on hamstrings, QLT, quads, spine, IT band, and lower back.

Bunch of pass throughs afterwards.

Tuesday Nov 14, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup of Airdyne, mobility and some drills on the rope.

10 rounds of:
10 Wall Balls, 20 lbs
3 Plate Pushes, 90 lbs, 24 ft
1 Rope Climb, 15 ft

Finished in 15:26.... forgot how much fun rope climbs are. This was more of a burner than I thought it would be.

Cashout: 5x10 weighted situps.

10 AM

Running (Trail) 1:00:44 intensity: (37:03 @1) + (14:13 @2) + (57 @3) + (7:57 @4) + (34 @5) 8.02 mi (7:34 / mi) +134ft 7:27 / mi
ahr:137 max:173 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa. Pretty tired today but to be expected since I have been smashing myself in the gym along with increasing my mileage.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD focusing on lower back, groin, and hamstrings.

Followed up with pass throughs and overhead squats with PVC pipe.

Monday Nov 13, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Airdyne, mobility and drills as a warmup.

Find a 3 Rep Max on Deadlift
-- got 295lbs, most likely could have done a little more, next time.

Find a 1 Rep max on Deadlift
-- 335lbs, 10lb PR.... goal is to hit 350lb by the end of Jan.

7 rounds of:
max rep Kettlebell Swings, 53 lbs, 1 min | , , , , , ,
Top of each min, 7 Ring Dips
--- 106 total KB swings---
10 AM

Running (Mix) 48:11 intensity: (28:43 @1) + (17:54 @2) + (1:25 @3) + (9 @4) 6.47 mi (7:27 / mi) +461ft 6:59 / mi
ahr:135 max:162 shoes: Newton Fate 2 Red

Mellow lunch jog over at Davidson. Warmer than it has been in a while and I could feel it a little. Super tired from the weekend and this morning.
2 PM

Mobility/Massage/Recovery (Massage) 35:00 [3]

Got worked on by students and teachers at a Lokte Method class that was being put on. They needed people to practice on that are super tight, another words, me. Actually sore in the quads after this but hopefully will be a lot looser tomorrow.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

ROMWOD focusing on ips, hamstrings, glutes, quads, and IT band.

30 pass throughs afterwards

Sunday Nov 12, 2017 #

8 AM

Running (Trail) 1:46:09 intensity: (28:35 @1) + (30:21 @2) + (23:05 @3) + (13:31 @4) + (10:37 @5) 12.16 mi (8:44 / mi) +2086ft 7:31 / mi
ahr:147 max:183 shoes: Speedgoat

Easy long run with the Denver Trail Runners. Did not take off the front like I normally do but stayed with the front group instead. They only did 9.6miles and I added on to get 12 by going back up the fire road. Great morning out there.

Saturday Nov 11, 2017 #

6 AM

Running (Trail) 1:15:13 intensity: (26:23 @1) + (5:09 @2) + (24:17 @3) + (19:02 @4) + (22 @5) 6.4 mi (11:45 / mi) +2044ft 9:01 / mi
ahr:143 max:174 shoes: Speedgoat

Super mellow morning lap of Mt Santias before driving to Fort Collins to watch and coach Rebecca for her first CX race at Cross of the North.

God damn it, it gave me the itch to start racing cross again..... took about 100 photos for her running all over the course. Prob got in another 2 miles doing so.

Friday Nov 10, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Airdyne, mobility and drills warmup. Extra long mobility work today.

Complete as many rounds as possible in 20 mins of:
10 Zercher Reverse Lunges, 65/45 lbs
10 Power Clean (Fat Bar)s, 65/45 lbs
20 Stick Jumps
Row, 200 m

Partner WOD, one person does a round while the other recovers. JC and I did 11 rounds plus 14 reps.
10 AM

Running (Trail) 52:27 intensity: (47:32 @1) + (2:28 @2) + (2:27 @3) 7.07 mi (7:25 / mi) +116ft 7:18 / mi
ahr:130 max:147 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa again, The Bob jumped in for 5 miles of this. Happy for some warmer weather for a change.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [2]

ROMWOD focusing on shoulders, upper back, lower back, abs, hamstrings, knees, ankles, and quads.

Thursday Nov 9, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3]

Warmup on Airdyne, roller, mobility and lots of snatch drills.

3 rounds of:
7 Burpee Chest-to-bar Pull-ups
50 Air Squats
10 Hang Power Snatches, 50% 1RM | 75 lbs

-- finished in 7:35.

cashout--- 200ft alligator walk
11 AM

Running (Trail) 45:41 [1] 6.06 mi (7:32 / mi) +296ft 7:12 / mi
ahr:117 max:133 shoes: Newton Fate 2 Red

Easy lunch jog with Neeraj. Great to catch up with him for it has been a few months. Little speed work within the last mile because I really needed to hit the head.
5 PM

Mobility/Massage/Recovery (ROMWOD) 52:00 [2]

ROMWOD-- every Thursday is a routine that is twice as long as the others. Holding poses up to 5 minutes at a time. Can be intense at times.

Wednesday Nov 8, 2017 #

5 AM

Running (Road) 43:23 intensity: (24:21 @1) + (13:58 @2) + (5:04 @3) 5.1 mi (8:30 / mi) +737ft 7:29 / mi
ahr:133 max:158 shoes: Newton Fate 2 Red

Jog on the road up to NCAR in Boulder and back before work. Thinking this was a way to get in a little vertical without the snowy trails but it was an ice skating ring the whole way due to the melt freezing. So slow going so not to fall which was fine.
10 AM

Running (Road) 39:00 intensity: (31:19 @1) + (4:34 @2) + (1:26 @3) + (1:27 @4) + (14 @5) 5.11 mi (7:38 / mi) +182ft 7:23 / mi
ahr:129 max:172 shoes: Newton Fate 2 Red

Quick easy jog around work as I could fit it in. Tired on this one, think from the 3am wakeups the past 3 days since the time change.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [2]

ROMWOD focusing shoulders, hips, glutes, hamstrings, spine, lower back, and groin.

Added some pass throughs at the end.

Tuesday Nov 7, 2017 #

5 AM

Running (Road) 49:51 intensity: (49:04 @1) + (19 @2) + (28 @3) 6.02 mi (8:17 / mi) +155ft 8:05 / mi
ahr:117 max:158 shoes: Newton Fate 2 Red

Super mellow early morning jog on icy roads. Took a super easy so not to take a fall. Should have wore wool socks. LOL
10 AM

Weights 46:00 [3]

Just spending a little time doing body weight stuff.

1200m row to warmup
Mobility and Crossover to warm up the shoulders.

Death by Pullups
Minute 1 = 1 pullup
minute 2= 2 pullups
ect until you can not do the reps in that min.
-- Made it to 10 which is 55 total pullups.


Death by Pushups
Minute 1 = 1 pushup
minute 2= 2 pushups
ect until you can not do the reps in that min.
-- Made it to 18 which is 171 total pushups.

5 PM

Mobility/Massage/Recovery (ROMWOD) 24:00 [3]

ROMWOD focusing achilles, ankles, calves, knees, quads, shoulders, upper back, lower back, hamstrings, and hips.

did 30 pass throughs afterwards.

Monday Nov 6, 2017 #

6 AM

Weights (Crossfit) 1:10:00 [3] 1.5 mi (46:40 / mi)
shoes: Newton Fate 2 Red

Warmup on Airdyne, mobility, and drills.

5 rounds for time of:
Run, 400 m
30 Box Jumps, 24 in
30 Wall Balls, 20 lbs

Finished in 22:10... holy shit balls this was a burner.

Mobility work afterwards as well.
10 AM

Running (Trail) 49:21 intensity: (30:06 @1) + (3:00 @2) + (2:11 @3) + (11:23 @4) + (2:41 @5) 6.41 mi (7:42 / mi) +137ft 7:33 / mi
ahr:139 max:182 shoes: Newton Fate 2 Red

Easy couple of laps of Davidson Mesa over lunch. Legs are smashed from this morning and that is fine by me. It was a killer workout. More of a recovery run than anything today.
5 PM

Weights 45:00 [3]

Kick off of the Starting Strength program

Jump rope and mobility as the warmup

Back Squat
5 warmup sets building weight
3x5 @ 185lbs

Press
5 warmup sets building weight
3x5 @ 105lbs

Deadlift
5 warmup sets building weight
1x5 @ 250lbs

--- started this first one a little light just to see, plus wiped out from the day as well.
6 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD daily routine. Focus spine, hips, glutes, groin, and lower back.

Sunday Nov 5, 2017 #

7 AM

Running (Trail) 2:24:35 intensity: (13:00 @1) + (16:03 @2) + (59:12 @3) + (53:57 @4) + (2:23 @5) 14.25 mi (10:09 / mi) +2937ft 8:29 / mi
ahr:155 max:177 shoes: Akasha

Some easy miles at White Ranch this morning. Such an awesome morning out there. Just cruising listening to Jocko's podcast. Started to really feel the miles the last 2 miles, been a while since I have done a run longer than 11 miles with that much vertical.
5 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [3]

ROMWOD in the evening was much needed. Super stiff from the trail run today. Focus on groin, hips, hamstrings, IT band, glutes, QLT, and lower back

Saturday Nov 4, 2017 #

Note
weight:173lbs

Weight check in on the home body fat scale. 173lbs at 10.9%. Going to get under water body fat% later this morning. Time to get back to work, this is the heaviest I’ve been in 3 years
7 AM

Running (Road) 45:44 intensity: (9 @1) + (20:10 @3) + (36 @4) + (24:49 @5) 6.01 mi (7:37 / mi) +254ft 7:19 / mi
ahr:188 max:204 shoes: Newton Fate 2 Red

Jog before the WOD today after getting the body fat tested. Got some work to do that is for sure.
9 AM

Weights (Crossfit) 1:05:00 [3]

Jogging warm up with mobility work and drills.

7 min AMRAP:
Burpee Box Jump Overs, 24/20”
On the min: 5 Deadlifts 185lbs

Rest 7 min

7 min AMRAP:
Wall Ball, 20/14#
On the min: 5 Deadlifts 185lbs

spent another 10 minutes afterwards doing mobility work.
5 PM

Mobility/Massage/Recovery (ROMWOD) 27:00 [1]

Hitting the last one of the Welcome Series. Heavy leg focused which I love. Think I am going to keep this going after the trial period is over.

Friday Nov 3, 2017 #

5 AM

Running (Road) 47:40 intensity: (22:55 @1) + (3:30 @2) + (3:38 @3) + (12:35 @4) + (5:02 @5) 6.2 mi (7:41 / mi) +235ft 7:25 / mi
ahr:145 max:184 shoes: Newton Fate 2 Red

Easy morning jog around work before starting the day. Just jogging to get some miles, no pushing at all.
11 AM

Weights (Mountain Athlete) 1:10:00 [3]

Mountain Athlete Big 24 (in garage gym)

Airdyne and mobility work

Warmup
3 rounds
8x bench press 95lbs
5x pull ups
8x dumbell push press 25lbs
5x shoulder dislocate

8 rounds
3x bench press(110,125, 145, 165 for the rest)
Lat + Pec Stretch

8 rounds
6x strict pullups
Hip flexor stretch

9 rounds
2x Push Press (70,85,105,135 for the rest)
roll lower back

3x20 GHD situps
3x15 GHD back extends

10mins of mobility work

Thursday Nov 2, 2017 #

6 AM

Weights (Crossfit) 1:05:00 [3] 0.75 mi (1:26:40 / mi)

Warmup with Airdyne, mobility and drills

25-20-15-10-5 reps of:
Toes-to-bar
Burpee
Slam Ball Run (Carry Ball), 40 lbs, 200 m

--finished in 15:43.... the toes to bar in this one are a bitch

wrapped it up with some shoulder mobility work to loosen them up from all the toes to bar.
10 AM

Running (Trail) 46:01 intensity: (16:29 @1) + (9:36 @2) + (15:40 @3) + (3:55 @4) + (21 @5) 6.4 mi (7:11 / mi) +142ft 7:03 / mi
ahr:144 max:174 shoes: Newton Fate 2 Red

Lunch run over at Davidson Mesa. Felt rough and I thought it was going to be super slow (never looked at my watch during) but the overall pace was not to bad considering I never pushed.
5 PM

Mobility/Massage/Recovery (ROMWOD) 25:00 [3]

Day four of the Welcome week. Focus on quads, shoulders, and groin.

Wednesday Nov 1, 2017 #

5 AM

Running (Road) 45:19 intensity: (43:45 @1) + (57 @2) + (37 @3) 5.8 mi (7:49 / mi) +229ft 7:32 / mi
ahr:121 max:145 shoes: Newton Fate 2 Red

Mellow morning miles before work. Super easy effort today. Funny part is I drove to work and ran. When I got done I realized I left my work clothes at home so I had to run back home again, pain in the ass.
10 AM

Running (Trail) 48:30 intensity: (10:23 @1) + (11:39 @2) + (23:21 @3) + (3:06 @4) + (1 @5) 5.07 mi (9:34 / mi) +1363ft 7:38 / mi
ahr:146 max:171 shoes: Speedgoat

Lunch jog at Bear Canyon to test out the new Speedgoats I won. On the fence about them. Liked them on the downhill but think they are to soft when climbing, felt like I was losing power. More testing needed. ;o)
5 PM

Mobility/Massage/Recovery (ROMWOD ) 30:00 [3]

Day 3 of the introduction course. Really liking this. Added a few other poses at the end to work on problem areas

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