“Forgiveness is the final form of love.” - Reinhold Niebuhr
This quote hit me this week when I came across it and got me reflecting some... Still in the process of forgiving myself for some bad choices that I made the past few years and I am getting better at it every day at forgiving myself. I tend to be very hard on myself. I credit Paula for a lot of this.....
Monday:
9 am: 5 miles averaging 8:10pace. Easy jog through icy roads by the gym before Crossfit. Just chill trying not to fall on my ass.
10 am: 1:10 at the gym.
Warmup: Foam rolling, Airbike, mobility and drills
FT: Front Squats, Toes-to-bars, Burpees, and 6 more; Rests; Burpees... : 18 mins 41 secs | Rx'd
21 Front Squats, 40% 1RM | 75 lbs
21 Toes-to-bars
21 Burpees
15 Front Squats, 40% 1RM | 75 lbs
15 Toes-to-bars
15 Burpees
9 Front Squats, 40% 1RM | 75 lbs
9 Toes-to-bars
9 Burpees
-- then --
Rest, 5 mins
-- then --
30 Burpees
30 Toes-to-bars
30 Front Squats, 40% 1RM | 75 lbs
Tuesday:
7 am: 1 hour at the gym
Warmup: Airbike, mobility and drills
Push Jerk : 10-8-6-4-2 : 3320 lbs | Rx'd
Sets
10 Push Jerks | 95 lbs
8 Push Jerks | 105 lbs
6 Push Jerks | 115 lbs
4 Push Jerks | 135 lbs
2 Push Jerks | 150 lbs
-Then-
10 mins RemReps: Push-ups, Double Unders, Push-ups, and 17 more : 312 reps | 312 | Rx'd
In 10 mins:
20 Push-ups
max rep Double Unders, 1 min
18 Push-ups
max rep Double Unders, 1 min
16 Push-ups
max rep Double Unders, 1 min
14 Push-ups
max rep Double Unders, 1 min
12 Push-ups
max rep Double Unders, 1 min
10 Push-ups
max rep Double Unders, 1 min
8 Push-ups
max rep Double Unders, 1 min
6 Push-ups
max rep Double Unders, 1 min
4 Push-ups
max rep Double Unders, 1 min
2 Push-ups
max rep Double Unders, 1 min | 312 total double unders....
3:30 pm: 6.1 miles averaging 7:50pace. Easy cruise on the mill today to people watch some. Feeling good today.
Wednesday:
NOTE: Weight check- 179lbs at 11% bodyfat. Have not weighed in for a bit and been eating and drinking like shit for the past few weeks so super surprised that I am still under 180. Whole 30 challenge starts on Sunday for 35 days. Goal is to lose 8-10 pounds.
10:30 am: 1 hour at the gym.
Warmup: Airbike, mobility and drills
40-30-20-10: Wall Balls, Power Cleans, and Box Jump Overs : 18 mins 49 secs | Rx'd
40-30-20-10 reps of:
Wall Ball, 20 lbs
Power Clean, 40% 1RM | 80 lbs
Box Jump Over, 24 in
--- chose not to run this afternoon.... just was not feeling it and a small issue with my left leg today so took it off to clear it up.
Thursday:
9 am: 5.2 miles averaging 8:10pace. Easy jog around the Colorado Tech Center by the gym before Crossfit.
10 am: 1 hour at the gym
Warmup: Airbike, shuttle run, and row plus mobility.
35 mins RemReps: 373 reps | Rx'd
In 35 mins:
max rep Assault Bike Calories, 3 mins | 70
Rest 3 mins
max rep Shuttle Runs, 25 ft, 3 mins | 55
Rest 3 mins
max rep Row Calories, 3 mins | 58
Rest 3 mins
max rep Assault Bike Calories, 2 mins | 46
Rest 2 mins
max rep Shuttle Runs, 25 ft, 2 mins | 38
Rest 2 mins
max rep Row Calories, 2 mins | 38
Rest 2 mins
max rep Assault Bike Calories, 1 min | 26
Rest 1 mins
max rep Shuttle Runs, 25 ft, 1 min | 20
Rest 1 mins
max rep Row Calories, 1 min | 22
-- that one hurt... lactic acid bath for sure.....
Friday:
6:30 am: 1:30 at the gym
Warmup: Crossover Symmetry- Shoulders, Airbike, mobility and drills
FT: Chest-to-bar Pull-ups, GHD Sit-ups, and Wall Walks : 16 mins 25 secs | Rx'd
5 Chest-to-bar Pull-ups
5 GHD Sit-ups
3 Wall Walks
10 Chest-to-bar Pull-ups
10 GHD Sit-ups
3 Wall Walks
15 Chest-to-bar Pull-ups
15 GHD Sit-ups
3 Wall Walks
20 Chest-to-bar Pull-ups
20 GHD Sit-ups
3 Wall Walks
15 Chest-to-bar Pull-ups
15 GHD Sit-ups
3 Wall Walks
10 Chest-to-bar Pull-ups
10 GHD Sit-ups
3 Wall Walks
5 Chest-to-bar Pull-ups
5 GHD Sit-ups
3 Wall Walks
--then---
about 30mins of core and PT work afterwards
8 am: 5.2 miles averaging 8:10 pace. Easy cruise around the Tech Center from the gym right after lifting... felt slow but all good. Same route as yesterday.
--- Starting a nutrition challenge tomorrow that runs for 35 days. Basically just clean eating (whole foods only), no alcohol, min of 45mins a day of exercise, read at least 10 pages, and stretching every night. Since I am only allowing myself one drink a month and there is no alcohol allowed in the challenge which will be over the rest of the month, I talked Paula into meeting our friends Rey and ZB for a drink last night before the challenge starts. January's drink has been consumed and yes it was an Old Fashion.
Saturday:
9 am: 1 hour at the gym
Warmup: Rowing, mobility and drills
15 RFT: Team Relays, Row Sprints, Unbroken Double Unders, and Burpee Penalties : 29 mins 33 secs | Rx'd
15 rounds of:
Team Relay
Row Sprint, 250 m
50 Unbroken Double Unders
5 Burpee Penalties if you miss in the double unders
With Marisa and Thomas…. All rows were 48sec or less. Only 2 rounds were unbroken double unders so 15 penalty burpees total.
10 am: 5.2 miles averaging 8 min pace. Easy miles around the Tech Center right after the gym.. Took a few miles for the legs to come around after that rowing.
-- Started the clean eating today so threw out the junk food from the pantry and fridge.... I would have donated it but it was all open and half eaten. LOL
-- Last week when I was up in Fairplay at Don's house he gave me this beast since he is getting a bigger one.... been using it every other day. Tonight Paula came over and we spent 40mins sweating it out. Thanks Don!!!
Sunday:
10:30 am: Bike 15.3 miles in 1:25. Gravel ride with Paula from Full Cycles in Boulder out around the Boulder Rez and back. Group training ride for Old Man Winter in 4 weeks. Super chill and lots of breaks as the group would come back together.
Total Weekly Numbers
Not the best week but not the worse either. Missed running yesterday but okay with it. Started the nutrition challenge on Saturday so much less calories than normal due to cutting out all processed food so been a little low energy as things adapt to the diet changes. That is going to take about a week or so and yes the so called keto flu is real.
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