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Training Log Archive: Trailrat

In the 31 days ending Jan 31, 2018:

activity # timemileskm+ft
  Weights27 31:15:00 2.0 3.22
  Running31 30:23:07 237.08(7:41) 381.55(4:47) 8937
  Snowshoeing2 6:54:02 21.66(19:07) 34.86(11:53) 3612
  Mobility/Massage/Recovery16 5:50:00
  Rock Climbing4 3:20:00
  Hike/Walk/Ruck3 1:44:58 6.64(15:48) 10.69(9:49) 215
  Total82 79:27:07 267.38 430.31 12765
averages - weight:169.2lbs

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Wednesday Jan 31, 2018 #

4 AM

Note
weight:168.8lbs

Holding steady. 8.8% on the body fat scale
5 AM

Weights (Crossfit) 1:15:00 [3]

warmup: light jogging with mobility and drills

21-15-9 reps of:
Wall Ball, 20 lbs
Pull-up
Thruster, 40% 1RM | 65 lbs
Box Jump, 24 in
Kettlebell Swing, 53 lbs

------11 mins 3 secs | Rx'd--- totally gassed this morning. Sore everywhere.
---------------------------------------
Wendler Shoulder Press: Week 1 : 1560 lbs |Rx'd 95 lbs
Sets
5 Shoulder Press, 65% 1RM | 75 lbs
5 Shoulder Press, 75% 1RM | 85 lbs
5 Shoulder Press, 85% 1RM | 8 reps, 95 lbs
10 AM

Running (Trail) 52:16 intensity: (26:41 @1) + (6:43 @2) + (18:27 @3) + (25 @4) 6.63 mi (7:53 / mi) +138ft 7:44 / mi
ahr:130 max:167 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch run. Right knee has been bothering me since after yesterday's run but funny thing is it feels so much better after today's. Getting old sucks.
4 PM

Hike/Walk/Ruck (Road) 24:27 intensity: (24:23 @1) + (4 @2) 1.47 mi (16:38 / mi) +64ft 15:58 / mi
ahr:100 max:144

mellow walk after work.

Tuesday Jan 30, 2018 #

5 AM

Mobility/Massage/Recovery 20:00 [3]

20 mins on the roller before hitting the workout.
6 AM

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

Warmup: Jumping rope and drills


AMRAP 15 mins: | 348 reps | Rx'd
15:00 AMRAP:
60 Double Unders
2 Rope Climbs, 15 ft
10 Power Snatches, 55% 1RM | 85 lbs

2 mins of L-Sits in the rings

4x1min planks w/ 30sec recoveries

4x5 strict pullups.
10 AM

Running (Road) 1:06:25 intensity: (26:53 @1) + (7:05 @2) + (23:08 @3) + (9:11 @4) + (8 @5) 9.2 mi (7:13 / mi) +92ft 7:09 / mi
ahr:141 max:171 shoes: Newton Fate 2 Red2

3 mile warmup

6x800 with 2min recoveries

2.5 mile cooldown

--- pretty beat up after this one...

Monday Jan 29, 2018 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup: Airdyne, jump rope, mobility and drills.

AMRAP 20 mins: 1 round + 5 Wall Balls | 305 reps | Rx'd
20:00 AMRAP:
50 Wall Balls, 20 lbs
50 Double Unders
40 Box Jumps, 24 in
40 Toes-to-bars
30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 95 lbs
20 Jerks, 75 lbs
10 Power Snatches, 60% 1RM | 75 lbs
10 Burpee Chest-to-bar Pull-up s
------------------------------------------------------
Wendler Front Squat Week 1 : 2000 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 5 reps, 150 lbs

4x1min plank w/ 30sec recoveries
9 AM

Running (Mix) 45:13 intensity: (44:58 @1) + (6 @2) + (9 @3) 6.01 mi (7:31 / mi) +353ft 7:08 / mi
ahr:129 max:142 shoes: Newton Fate 2 Red2

Lunch jog over at Davidson Mesa dropping down into the neighborhood for a little bit of vertical verse totally flat. Quicker than I thought I would be today considering how much of a hole I was in yesterday.
1 PM

Hike/Walk/Ruck (Road) 33:58 [1] 2.12 mi (16:01 / mi) +78ft 15:29 / mi
ahr:81 max:94

Mellow afternoon walk to enjoy the weather a little and get out of the office for a bit.
5 PM

Mobility/Massage/Recovery 1:30:00 [1]

Feeling a little rough this afternoon so went in for a long body work session. Much needed for sure.

Sunday Jan 28, 2018 #

7 AM

Running (Road) 1:46:47 intensity: (22:01 @1) + (13:56 @2) + (15:17 @3) + (18:27 @4) + (37:06 @5) 13.52 mi (7:54 / mi) +738ft 7:31 / mi
ahr:158 max:186 shoes: N2 V2 Road Bright Green/Black

Easy run with Bob and GZ. I suffered on this one, I was feeling yesterday for sure. I peeled off to end it early they did another 2 miles. I held them back today......

Saturday Jan 27, 2018 #

Event: Sourdough Snowshoe 30K
 
9 AM

Snowshoeing race (Trail) 2:35:13 intensity: (1:01:19 @1) + (44:30 @2) + (35:24 @3) + (4:48 @4) + (9:12 @5) 11.52 mi (13:28 / mi) +1969ft 11:36 / mi
ahr:142 max:192 shoes: LaSportiva Hiking Boots

Sourdough Snowshoe race up by Nederland. Started the race with Clyde hiking the first 2-3 miles then took off and turned it into a progression. First half of the race was 1:31, second half 1:04. Ended in 4th rolling up everyone on the way back.

Snowshoeing (Trail) 2:22:17 intensity: (2:21:51 @1) + (25 @2) + (1 @3) 5.56 mi (25:35 / mi) +868ft 22:18 / mi
ahr:111 max:152 shoes: LaSportiva Hiking Boots

Little extra mileage going back and tearing down the flagging that I put up yesterday for the race. So tired and actually bonked a little the last mile,, HA!

Friday Jan 26, 2018 #

4 AM

Note
weight:167.6lbs

Weight check in... little better. Lost probably from all the crying I did yesterday from putting Tonka down.
C • Sorry to hear that 2
5 AM

Weights (Crossfit) 1:20:00 [3] 0.5 mi (2:39:56 / mi)

Warmup: Rowing, mobility, and dumbbell snatch drills


AMReps 13 mins: 220 reps | Not Rx'd
AMReps in 13 mins:
70 Dumbbell Snatches, 50 lbs | 70 reps
60 Wall Balls, 20 lbs | 60 reps
Run 800
40 Dumbbell Push Press, 50 lbs | 40 reps

Wendler Deadlift: Week 4 : Completed | Rx'd
Sets
5 Deadlifts, 40% 1RM | 145 lbs
5 Deadlifts, 50% 1RM | 185 lbs
5 Deadlifts, 60% 1RM | 225 lbs

4x12 GHD Situps

4x1min planks w/ 30sec recoveries

5x5 strict pullups
12 PM

Snowshoeing (Trail) 1:56:32 [1] 4.58 mi (25:27 / mi) +775ft 21:56 / mi
ahr:99 max:119 shoes: LaSportiva Hiking Boots

Course marking for the Sourdough Snowshoe Race I help with. Did the confusing section of the trail for tomorrow's 11 and 18 mile snowshoe race. I am doing the 11 miler then going back through this section to remove the flagging. Should be a fun day, especially with the fresh 6-8 inches up there today.

Thursday Jan 25, 2018 #

5 AM

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

Warmup: Rowing, mobility work, and deadlift drills

Work up to Max Deadlift

-- Hit 365lbs on the Deadlift. 30lb personal best!! Whoop whoop.....

Then

"FGB Style" - Kettlebell Swings, AbMat Sit-ups and Lunges : 320 reps | Rx'd
4 rounds, 1 min per station:
Kettlebell Swing, 53 lbs
AbMat Sit-up
Lunge


6 AM

Mobility/Massage/Recovery 20:00 [1]

Spent 20 mins after the WOD to roll out on the roller and hit tender spots in the legs with the stick.
10 AM

Running (Road) 50:14 intensity: (40:00 @1) + (9:16 @2) + (35 @3) + (23 @4) 6.6 mi (7:37 / mi) +233ft 7:22 / mi
ahr:131 max:167 shoes: Newton Fate 2 Red2

Lunch jog just steady. Stopped a few times to cry, really emotional today. Taking Tonka in at 3 because his back legs quit working last night, have a feeling I will be putting him down today. I can't watch him suffer. Started crying typing this... sucks ass....

Wednesday Jan 24, 2018 #

5 AM

Weights (Crossfit) 1:25:00 [3]

Warmup- Jump rope, mobility, box jumps, and drills

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
12 Front Squats, 30% 1RM | 65 lbs
4 Burpee Box Jump Overs, 24 in
--Did 4 rounds | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
8 Front Squats, 40% 1RM | 80 lbs
4 Burpee Box Jump Overs, 24 in
---Did 4 rounds + 8 Front Squats | Rx'd

--5 min rest

5 mins:
70 Double Unders
then in the remaining time, AMRAP of:
4 Front Squats, 50% 1RM | 100 lbs
4 Burpee Box Jump Overs, 24 in
--Did 5 rounds + Front Squat | Rx'd

-- 5min Rest

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60%
Sets
5 Shoulder Press, 40% 1RM | 65 lbs
5 Shoulder Press, 50% 1RM | 75 lbs
5 Shoulder Press, 60% 1RM | 85 lbs

--get 1 min total of ring L Sits

--4X1 min planks w/ 30sec recoveries

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
7 AM

Mobility/Massage/Recovery 10:00 [3]

Spent 10 mins after the workout rolling out and hitting tight spots in the legs with the stick as well.
10 AM

Running (Road) 1:04:52 intensity: (55:04 @1) + (7:08 @2) + (2:40 @3) 8.01 mi (8:06 / mi) +239ft 7:53 / mi
ahr:129 max:145 shoes: N2 V2 Road Bright Green/Black

Super mellow lunch jog just to get the blood flowing and enjoy the nice day out there. Legs heavy from this morning for sure.
12 PM

Mobility/Massage/Recovery 10:00 [3]

Did some mobility work after the lunch jog to try and loosen up in the quads, calves and hips.
7 PM

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

RomWod with a focus on shoulders, chest, lower back, upper back, groin, hamstrings, and hips

Tuesday Jan 23, 2018 #

5 AM

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

Warmup: Airdyne, mobility and lots of drills on the bar working up to workout weight.

Partner WOD, switched each round, with Dr J.
AMRAP 20 mins: Air Bikes, Toes-to-bars and Clean & Jerks : 7 rounds + 19 Air Bikes | 313 reps | Rx'd
20:00 AMRAP:
21 Air Bikes
14 Toes-to-bars
7 Clean & Jerks, 55% 1RM | 105 lbs

4x1 min planks w/ 30sec recoveries.

Mobility work afterwards for shoulders for 10 mins.
10 AM

Running (Road) 1:04:48 intensity: (43:55 @1) + (6:05 @2) + (1:49 @3) + (12:10 @4) + (49 @5) 9.02 mi (7:11 / mi) +238ft 7:01 / mi
ahr:132 max:174 shoes: Newton Fate 2 Red2

Easy 3 warmup

10x400 hard with 1 minute jogging recovery

Cooldown until I hit 9 miles (about 2.5 easy)

Getting back to doing some quality now and again
7 PM

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

ROMWOD focusing on quads, knees, ankles, shoulders, upper back, achilles, calves, IT band, hips, and glutes.

liked this one.

Monday Jan 22, 2018 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup: Airdyne, mobility and drills for warmups


Max Effort Broad Jumps : Max Set : 85 Inches | Rx'd
Sets
Max Effort Broad Jump | 85 inches


3 RFT: Air Squats, Push-ups and Box Jumps : 7 mins 56 secs | Rx'd
3 rounds of:
50 Air Squats
35 Push-ups
20 Box Jumps, 24 in



Wendler Front Squat Week 4 : Completed | 80 lbs, 100 lbs, and 120 lbs | Rx'd
Sets
5 Front Squats, 40% 1RM | 80 lbs
5 Front Squats, 50% 1RM | 100 lbs
5 Front Squats, 60% 1RM | 120 lbs


5x10 weighted situps (25lbs)

15mins doing mobility at the end.
10 AM

Running (Road) 1:05:53 intensity: (30:27 @1) + (1:31 @2) + (24:29 @3) + (9:15 @4) + (11 @5) 8.2 mi (8:02 / mi) +289ft 7:46 / mi
ahr:140 max:178 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog slogging through all the slush on the roads. Such a mess but got it done. No falls and only almost fell twice on ice.
7 PM

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

ROMWOD focusing on hamstrings, lower back, groin, hips, glutes, IT band, shoulders, upper back, chest, and spine.

Sunday Jan 21, 2018 #

8 AM

Running (Road) 1:14:29 intensity: (1:00:31 @1) + (11:13 @2) + (2:38 @3) + (7 @4) 9.01 mi (8:16 / mi) +342ft 7:59 / mi
ahr:128 max:165 shoes: Speedgoat

Snow jog before the Endurance workout at the gym. About ankle deep even on the roads for they have not plowed them yet. Just easy jogging.
10 AM

Weights (Crossfit) 1:00:00 [3] 1.25 mi (48:00 / mi)

Warmup: Rowing and mobility work

5 rounds
20sec KB Swings
20sec Air Squats
20sec Burpees
10X100ft Shuttle Sprints
90sec Rest

--- breathing hard at the end of the last 2 rounds. No one else showed up so did it solo.

Cooldown--- 15mins or so of mobility work with Kandi.

Saturday Jan 20, 2018 #

4 AM

Note
weight:169.6lbs

Weight check in... no real change. Need to solve the snacking after dinner urges
7 AM

Running (Road) 59:41 intensity: (31:14 @1) + (2:14 @2) + (8:41 @3) + (16:52 @4) + (40 @5) 8.0 mi (7:28 / mi) +256ft 7:14 / mi
ahr:143 max:175 shoes: Newton Fate 2 Red2

Easy pre gym jog to add some mileage. Picked it up a little over the last 3 miles to make a mini progression out of it.
9 AM

Weights (Crossfit) 1:00:00 [3] 0.25 mi (4:00:12 / mi)

Warmup: Jogging, mobility and drills

Partner WOD w/ one person at a time working w/ Don


Chipper: Push-ups, Goblet Squats, Toes-to-bars and 2 more : 16 mins 14 secs | Rx'd
100 Push-ups
100 Goblet Squats, 53 lbs
100 Toes-to-bars
100 Kettlebell Swings, 53 lbs
100 AbMat Sit-ups

Did some strict pullups after the class. Really liked this one and may try it solo sometime.
7 PM

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

ROMWOD focusing hamstrings, hips, shoulders, groin, IT band, and lower back.

Friday Jan 19, 2018 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup- Airdyne, mobility and drills


10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Pull-ups and Burpee Box Jump Overs : 12 mins 50 secs | Not Rx'd
10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Thruster, 50 lbs
Pull-up
Burpee Box Jump Over, 24 in

-- used 40lb dumbbells instead.


Wendler Deadlift: Week 3 : 2420 lbs | 250 lbs, 285 lbs, and 315 lbs | Rx'd -305 lbs
Sets
5 Deadlifts, 75% 1RM | 250 lbs
3 Deadlifts, 85% 1RM | 285 lbs
1 Deadlift, 95% 1RM | 1 rep, 315 lbs

1min of L-Sits
10 AM

Running (Mix) 53:00 intensity: (18:17 @1) + (17:35 @2) + (13:54 @3) + (3:14 @4) 7.01 mi (7:34 / mi) +350ft 7:13 / mi
ahr:142 max:167 shoes: Newton Fate 2 Red2

Starting easy and building to moderate. Did 7x20sec strides at the end at about 5min pace. Felt ok for the most part.

Thursday Jan 18, 2018 #

6 AM

Running (Road) 42:05 intensity: (32:47 @1) + (1:39 @2) + (2:19 @3) + (5:12 @4) + (8 @5) 5.3 mi (7:56 / mi) +210ft 7:39 / mi
ahr:132 max:175 shoes: N2 V2 Road Bright Green/Black

Early morning jog before work. Felt good to be able to wear shorts and not freeze my ass off. 33degrees at 6am, I will take it.
10 AM

Running (Mix) 1:18:23 intensity: (55:41 @1) + (17:56 @2) + (4:46 @3) 10.0 mi (7:50 / mi) +536ft 7:28 / mi
ahr:130 max:160 shoes: N2 V2 Road Bright Green/Black

Easy lunch miles to get in the goal mileage for the day. Slogging through them. Almost called an Uber once but got my head back on straight with a short stop to stretch .
C • haha 2

Wednesday Jan 17, 2018 #

5 AM

Weights (Crossfit) 1:25:00 [3]

Warmup with mobility, drills, and working up to deadlift workout weight slowly adding weight until we get to 70%


AMRAP 20 mins: : 9 rounds + Deadlift + 10 Toes-to-bars + 5 Bar Facing Burpees | 250 reps | Rx'd

20:00 AMRAP:
1 Deadlift, 70% 1RM | 245 lbs
10 Toes-to-bars
15 Bar Facing Burpees


Wendler Shoulder Press: Week 3 : 1045 lbs | 95 lbs, 110 lbs, and 120 lbs | Rx'd 180 lbs
Sets
5 Shoulder Press, 75% 1RM | 95 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 2 reps, 120 lbs

4x1min planks w/ 30sec recoveries
10 AM

Running (Mix) 47:30 intensity: (28:05 @1) + (14:58 @2) + (4:27 @3) 6.0 mi (7:55 / mi) +353ft 7:30 / mi
ahr:136 max:159 shoes: N2 V2 Road Bright Green/Black

Super easy lunch jog. Legs were smoked today.

Tuesday Jan 16, 2018 #

5 AM

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

Warmup- mobility and some rowing and biking


5x AMRAP 4 mins: Row Calories, Air Bikes and 10 Meter Shuttle Runs : 4.327 rounds | Rx'd

5x 4:00 AMRAP:
30 Row Calories
15 Air Bikes
50 10 Meter Shuttle Runs
Resting 4 mins between each AMRAP.

--- FUN! Love these types of workouts. Bummer part is I sweated the clear plastic off the new tattoo I got last night.
C • tattoo... 4
6 AM

Mobility/Massage/Recovery 15:00 [1]

15 mins on the roller after the workout getting things loosened up a little.
10 AM

Running (Trail) 48:27 intensity: (24:28 @1) + (18:24 @2) + (5:02 @3) + (33 @4) 6.4 mi (7:34 / mi) +136ft 7:25 / mi
ahr:138 max:165 shoes: Speedgoat

Easy lunch jog slogging through the snow on Davidson Mesa. Felt pretty good overall.
6 PM

Rock Climbing 30:00 [3]

Went to the rock gym for a training class, instructor never showed and was not feeling it tonight so bailed after climbing for 30 mins. To many people there in the evenings for me.

Monday Jan 15, 2018 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup: Airdyne, mobility and drills


Clean & Jerk : 1 Rep Max : 155 lbs | 155 lbs | Rx'd 0 lbs
Sets
1 Clean & Jerk | 155 lbs

AMRAP 9 mins: Hang Squat Cleans and Double Unders : 6 rounds | 240 reps | Rx'd
9:00 AMRAP:
10 Hang Squat Cleans, 40% 1RM | 75 lbs
30 Double Unders

Wendler Front Squat Week 3 :
Sets
5 Front Squats, 75% 1RM | 135 lbs
3 Front Squats, 85% 1RM | 155 lbs
1 Front Squat, 95% 1RM | 1 rep, 175 lbs

4x10 GHD Situps

4x1min planks with 30sec recoveries
10 AM

Running (Treadmill) 49:59 [1] 6.03 mi (8:17 / mi) +24ft 8:16 / mi
ahr:113 max:132 shoes: N2 V2 Road Bright Green/Black

Super mellow treadmill jog just to get some of the junk out of my legs and pad the mileage a little.

Sunday Jan 14, 2018 #

5 AM

Note
weight:170lbs

Weight check in.... no change which is good considering I have increased the amount of food I eat.
8 AM

Running (Road) 2:30:16 intensity: (1:20:18 @1) + (4:21 @2) + (18:09 @3) + (45:44 @4) + (1:44 @5) 19.11 mi (7:52 / mi) +1024ft 7:29 / mi
ahr:139 max:174 shoes: N2 V2 Road Bright Green/Black

Easy long jog with the GOMs.... from Superior to Boulder and back... talk ranged from how GZ training is bullshit to Obama Care. My brain hurts now.
2 PM

Rock Climbing 1:20:00 [3]

Spent the afternoon at Evo with Rebecca climbing until neither one of us could close our hands anymore. Grip is gone!

Saturday Jan 13, 2018 #

7 AM

Running (Mix) 54:07 intensity: (32:09 @1) + (18:54 @2) + (3:04 @3) 7.04 mi (7:41 / mi) +285ft 7:24 / mi
ahr:133 max:159 shoes: N2 V2 Road Bright Green/Black

Easy jog in the morning before hitting the gym. Started rough but loosened up nicely.
9 AM

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

Warmup- Airdyne and mobility

AMRAP 18 mins:
18:00 AMRAP:
max rep Wall Balls, 20 lbs, 1 min
max rep Kettlebell Swings, 53 lbs, 1 min
max rep Burpee Box Jump Overs, 24 in, 1 min
max rep Wall Balls, 20 lbs, 2 mins
max rep Kettlebell Swings, 53 lbs, 2 mins
max rep Burpee Box Jump Overs, 24 in, 2 mins
max rep Wall Balls, 20 lbs, 3 mins
max rep Kettlebell Swings, 53 lbs, 3 mins
max rep Burpee Box Jump Overs, 24 in, 3 mins

-- finished with 325 total reps. This is a great WOD for endurance athletes.

Friday Jan 12, 2018 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup- Air Bike, Mobility, and lots of Snatch Drills


Work up to a heavier 3 Position Power Snatch : 1 Rep Max : 105 lbs
Sets
1 3 Position Power Snatch | 105 lbs


AMRAP 3 mins:2 rounds + 12 Air Bikes | 60 reps | Rx'd
3:00 AMRAP:
12 Air Bikes
12 Power Snatches, 40% 1RM | 65 lbs

--3 minutes rest


AMRAP 3 mins:2 rounds + 12 Air Bikes + 5 Power Snatches | 57 reps | Rx'd
3:00 AMRAP:
12 Air Bikes
8 Power Snatches, 50% 1RM | 75 lbs

--3mins rest


AMRAP 3 mins: 3 rounds + 5 Air Bikes | 53 reps | Rx'd
3:00 AMRAP:
12 Air Bikes
4 Power Snatches, 60% 1RM | 85 lbs

----killer one for sure!

Deadlift Warmup 1X10 @ 135lbs

Wendler Deadlift: Week 2 : 3195 lbs
Sets
3 Deadlifts, 70% 1RM | 225 lbs
3 Deadlifts, 80% 1RM | 260 lbs
3 Deadlifts, 90% 1RM | 6 reps, 290 lbs

4Rounds
5 Pullups
10 Pushups



10 AM

Running (Mix) 1:00:30 intensity: (14:27 @1) + (11:40 @2) + (18:57 @3) + (14:35 @4) + (51 @5) 8.01 mi (7:33 / mi) +401ft 7:13 / mi
ahr:150 max:175 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog over at Davidson jumping down into the houses for a little bit of extra vertical.

Thursday Jan 11, 2018 #

6 AM

Rock Climbing 40:00 [3]

Decided to take a morning off from the gym and climb. Spent the 40mins Bouldering,

Weights 15:00 [3]

Right after Bouldering

4 Rounds
5 strict pullups
10 pushups

50 decline situps
4x10 hanging knee raises
10 more pullups

-- Harder than normal when you do it right after bouldering and your arms are smoked.
10 AM

Running (Trail) 57:38 intensity: (25:42 @1) + (23:38 @2) + (7:51 @3) + (27 @4) 7.55 mi (7:38 / mi) +141ft 7:30 / mi
ahr:138 max:163 shoes: Newton Fate 2 Red2

Easy lunch jog.... finally able to get away from work for a normal amount of time today. No longer needed in the audit.

Wednesday Jan 10, 2018 #

5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup on Airdyne, mobility and drills

FT: 15 min Time Cap
1 Rope Climb, 15 ft
10 Dumbbell Snatches, 50 lbs
2 Rope Climbs, 15 ft
20 Dumbbell Snatches, 50 lbs
3 Rope Climbs, 15 ft
30 Dumbbell Snatches, 50 lbs
4 Rope Climbs, 15 ft
40 Dumbbell Snatches, 50 lbs
5 Rope Climbs, 15 ft
50 Dumbbell Snatches, 50 lbs
----Timed out at 15 mins with 23 Dumbell Snatches left.... Hard and fun one for sure!


Wendler Shoulder Press: Week 2 : 1175 lbs | 95 lbs, 105 lbs, and 115 lbs | Rx'd 115 lbs
Sets
3 Shoulder Press, 70% 1RM | 95 lbs
3 Shoulder Press, 80% 1RM | 105 lbs
3 Shoulder Press, 90% 1RM | 5 reps, 115 lbs

3x15 GHD Situps

3x10 GHD Back Extend
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15 mins after lifting rolling out everywhere.
11 AM

Running (Road) 39:37 intensity: (18:24 @1) + (13:22 @2) + (7:51 @3) 5.31 mi (7:28 / mi) +191ft 7:13 / mi
ahr:139 max:159 shoes: Newton Fate 2 Red2

Easy lunch run... all the time I had today with the audit going on.

Tuesday Jan 9, 2018 #

5 AM

Weights (Crossfit) 1:20:00 [3]

Warmup: Airdyne, mobility and drills


Alt EMOM 24 mins:
Every 1 min for 24 mins, alternating between:
1 Round Cindy (5 pullups/10 pushups/15 Air squats)
10 Dumbbell Clean & Jerks | 40 lbs
Max Air Bike Calories
Rest

-- kicked my ass... Air Bike Calories were 25/25/24/24/24/25

Cashout:
4x1 min planks with 30 sec recoveries.
10 AM

Running (Road) 41:31 intensity: (41:24 @1) + (7 @2) 5.31 mi (7:49 / mi) +197ft 7:33 / mi
ahr:124 max:142 shoes: N2 V2 Road Bright Green/Black

Easy lunch run, had to keep it close to work and short due to the audit we are doing this week. Only about half of the miles that I wanted which is fine, legs are shit today anyways.
7 PM

Mobility/Massage/Recovery (ROMWOD) 20:00 [1]

ROMWOD focusing on hips, gultes, hamstrings, spine, shoulders, and upper back.

Monday Jan 8, 2018 #

5 AM

Weights (Crossfit) 1:30:00 [3]

Warmup with airdyne, mobility and drills


1 Snatch + 5 Overhead Squat : 1 Rep Max :
1 1 Snatch + 5 Overhead Squat | 90 lbs
-- did not go heavier for the shoulder was bothering me


Jeremy : 4 mins 54 secs | Not Rx'd
21-15-9 reps of:
Overhead Squat, 65 lbs
Burpee

200ft alligator walk

3x15 GHD Situps

4rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery



10 AM

Running (Trail) 1:01:54 intensity: (35:06 @1) + (16:43 @2) + (9:35 @3) + (18 @4) + (12 @5) 8.01 mi (7:44 / mi) +178ft 7:34 / mi
ahr:136 max:173 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog at Davidson Mesa again. Just putting in the miles. Legs were shot from all the squats this morning but that is no surprise.
7 PM

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

ROMWOD routine for your hamstrings, IT band, hips, lower back, quads, ankles, and knees.

Sunday Jan 7, 2018 #

8 AM

Running (Mix) 1:15:00 [3] 10.1 mi (7:26 / mi) +400ft 7:09 / mi
shoes: Newton Fate 2 Red2

Easy longer jog before going to the Endurance Class at the gym. Just cruising and listening to podcast. Had to make 4 pit stops due to all the food and wine I had last night getting it out of my system before the Performance Challenge at the gym started today.
9 AM

Weights (Crossfit) 45:00 [3]

Warmup, mobility for the Endurance Class at the gym. Running from the class is in the post below.

We did a few sprints taking video and reviewing it for running form issues. Interesting to watch my form in slow motion.
10 AM

Running 13:07 [3] 2.1 mi (6:15 / mi) +75ft 6:02 / mi
shoes: Newton Fate 2 Red2

The running from the Endurance Class.

400m warmup
800m at 5:40ish pace
6x150m sprints with jog backs
800m at 5:40ish pace

Tired afterwards for sure
7 PM

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

Getting back to doing ROMWOD everyday again. I do think it really helps over time. Focus on shoulders, chest, lower back, hamstrings, and IT band.

Saturday Jan 6, 2018 #

7 AM

Running 54:39 intensity: (25:51 @1) + (17:15 @2) + (10:57 @3) + (36 @4) 7.01 mi (7:48 / mi) +282ft 7:31 / mi
ahr:136 max:169 shoes: N2 V2 Road Bright Green/Black

Easy pre gym jog to loosen up and get the blood moving.
9 AM

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

Warmup with drills and mobility


Hope :
3 rounds, 1 min per station:
Burpee
Power Snatch, 75 lbs
Box Jump, 24 in
Thruster, 75 lbs
Pull Up (Chest To Bar)
Rest 1 min

--217 reps | 72, 73, and 72 reps | Rx'd

Tough one, will be doing this again at the beginning of Feb to compare results after a month of focusing on clean eating, training, and mobility starting tomorrow.

Friday Jan 5, 2018 #

4 AM

Note
weight:170lbs

Weight check in. Gotta get back under 170, BodyFat is reading at 9.1% on the scale. Have under water measurement this morning
5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup- jumping rope, mobility and drills

Deadlift Warmup
3x @ 185lbs
3x @ 215lbs
3x @ 235lbs
3x @ 255lbs


AMRAP 15 mins: | 395 reps | Rx'd
15:00 AMRAP:
60 Double Unders
30 Wall Balls, 20 lbs
15 Deadlifts, 60% 1RM | 200 lbs


Wendler Deadlift: Week 1 : 3860 lbs | Rx'd
Sets
5 Deadlifts, 65% 1RM | 225 lbs
5 Deadlifts, 75% 1RM | 235 lbs
5 Deadlifts, 85% 1RM | 6 reps, 260 lbs

10 AM

Running (Trail) 49:16 intensity: (22:22 @1) + (15 @2) + (3:25 @3) + (14:57 @4) + (8:17 @5) 6.4 mi (7:42 / mi) +136ft 7:33 / mi
ahr:146 max:183 shoes: N2 V2 Road Bright Green/Black

Mellow lunch jog. Legs heavy from all the deadlifts this morning but that was expected.

Underwater bodyfat truck this morning was better than expected. Good progress has been made the last 6 weeks.

Thursday Jan 4, 2018 #

6 AM

Rock Climbing 50:00 [3]

Decided to take a morning off from the gym and climb. Spent the 50mins Bouldering, I have a lot of work to do to get back to where I was.
7 AM

Weights 10:00 [3]

Right after Bouldering

4 Rounds
5 strict pullups
10 pushups

-- Harder than normal when you do it right after bouldering and your arms are smoked.

Followed with a little mobility work
10 AM

Running (Mix) 58:34 intensity: (32:43 @1) + (22:04 @2) + (3:47 @3) 8.02 mi (7:18 / mi) +393ft 6:59 / mi
ahr:135 max:154 shoes: Newton Fate 2 Red2

Lunch run of just cruising.... My cruising pace was a little quicker today than normal, surprised me. Did not look at my watch at all, just ran easy to moderate.
2 PM

Hike/Walk/Ruck (Road) 46:33 [1] 3.05 mi (15:16 / mi) +73ft 14:55 / mi
ahr:92 max:117

Afternoon walk to loosen up the legs and get out of the office into the sunshine a little. What a great day out today.

Wednesday Jan 3, 2018 #

5 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Airdyne, mobility and drills


3 Position Squat Clean : 1 Rep Max : 150 lbs | 150 lbs | Rx'd
Sets
1 3 Position Squat Clean | 150 lbs


3 RFT: Pull-ups, Burpee Over Bars and Squat Cleans : 8 mins 39 secs | Rx'd
3 rounds of:
15 Pull-ups
12 Burpee Over Bars
9 Squat Cleans, 50% 1RM | 95 lbs


Wendler Shoulder Press: Week 1 : 1465 lbs | 75 lbs, 85 lbs, and 95 lbs | Rx'd
Sets
5 Shoulder Press, 65% 1RM | 75 lbs
5 Shoulder Press, 75% 1RM | 85 lbs
5 Shoulder Press, 85% 1RM | 7 reps, 95 lbs
6 AM

Mobility/Massage/Recovery 15:00 [3]

Spent 15mins on the roller after to class to loosen things up.
10 AM

Running (Trail) 52:04 intensity: (49:31 @1) + (1:53 @2) + (40 @3) 7.01 mi (7:26 / mi) +141ft 7:17 / mi
ahr:128 max:150 shoes: N2 V2 Road Bright Green/Black

Easy lunch jog, ran into Bob and he ran the first 3 miles with me before peeling off home. Much better than yesterday with the lungs and coughing. Think I am finally on my way back to normal

Tuesday Jan 2, 2018 #

6 AM

Weights (Crossfit) 1:15:00 [3]

Warmup: Airdyne, mobility and drills.


27-21-15-9: 19 mins 24 secs | Rx'd

27-21-15-9 reps of:
Wall Ball, 20 lbs
Sumo Deadlift High-pull, 75 lbs
Box Jump, 24 in
Push Press, 75 lbs
Row Calories

--super challenging and took longer than it looks on paper.

Cashout: 5x10 weighted situps w/ 25lbs
10 AM

Running (Mix) 45:07 intensity: (43:31 @1) + (1:02 @2) + (34 @3) 6.01 mi (7:30 / mi) +345ft 7:07 / mi
ahr:129 max:141 shoes: Newton Fate 2 Red2

Easy lunch cruise over at Davidson dropping down into the neighborhood. Slowly rebuilding for still coughing like a mofo, think the flu is in my lungs a little for was coughing up a storm after yesterday's workouts.

Monday Jan 1, 2018 #

8 AM

Running (Road) 39:45 intensity: (19:16 @1) + (8:06 @2) + (3:49 @3) + (7:39 @4) + (55 @5) 5.15 mi (7:43 / mi) +221ft 7:25 / mi
ahr:141 max:173 shoes: N2 V2 Road Bright Green/Black

Pre Gym spin... cold as balls out there this morning.
9 AM

Mobility/Massage/Recovery 15:00 [3]

15 mins on the roller between the jog and the gym.
10 AM

Weights (Crossfit) 1:30:00 [3]

FT: Air Bikes and Burpees : 3 mins 28 secs | Rx'd
70 Air Bike Calories
Burpees at the top of every minute

Warmup- drills, mobility, ect

Team WOD - rower is the pace setter on when to switch
AMRAP 20 mins: :1250 reps | | Rx'd
20:00 AMRAP:
21 Row Calories
max rep Rope Climbs, 15 ft
max rep Air Bikes
max rep Sandbag Ground To Overheads, 70 lbs
max rep Wall Balls 20lbs
Rest


Wendler Front Squat Week 1 : 2000 lbs | 115 lbs, 135 lbs, and 150 lbs | Rx'd
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 5 reps, 150 lbs


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