Dec 19th- Dec 25th

 “I want to live my life, not record it.” - Jackie Kennedy

-- thinking of not recording so much next year.... make it more simple like GZ and JT verses sharing everything I do.

Monday:  

Noon:  1:20 at Crossfit.

Warmup: 4,000 meters of rowing, mobility and drills
5x 3 mins : 51 reps | 9, 9, 10, 11, and 12 | Rx'd
5 rounds, 3 mins each, of:
30 AbMat Sit-ups
10 Burpee Box Jump Overs, 24 in
max rep Snatches, 65% 1RM | 80 lbs | 9, 9, 10, 11, and 12
Rest 1 min

Small fire broke out up Sunshine Canyon this afternoon but it seems they contained it quickly for the evacuation orders were lifted pretty quickly.  This photo was taken by Gerber on Baseline east of Boulder.

Tuesday:  

9 am:   1:15 at the gym

Warmup: 3000 meters of rowing, mobility and drills

Front Squat : 4-4-4-4 : 2400 lbs | 135 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd
Sets
4 Front Squats | 135 lbs
4 Front Squats | 155 lbs
4 Front Squats | 155 lbs
4 Front Squats | 155 lbs
 --Lighter, back test.  I have lost so much strength in this movement, it was shocking to me.

"Death By" - Wall Balls : 3 reps + 3 reps / 1 min : 8 | Rx'd
"Death By" : 3 reps + 3 reps / 1 min
Wall Ball, 20 lbs : 8 rounds
--Did not start 9th min, back acting up a little bit so pulled the plug.  Following my new motto right now, "No Steps Backward"

3 pm:  7 miles w/ 650ft of vert averaging 8 min pace.  Easy loop off the Flatiron Vista Trailhead.  Flatiron Vista-Dowdy Draw- Community Ditch- Greenbelt- Flatiron Vista.  Makes for a great easy 7 mile loop.  Felt really good on today's jog which surprised me due to the achiness in my left leg.

Wednesday:  

NOTE:  Weight check-  No check this week.  Been acting like an asshole with my eating and drinking and most likely will continue to do so through Christmas if not the New Years.

9 am:  1:15 in the gym.

Warmup: 3,000 meters of rowing, mobility and drills

FT: Clean & Jerks and 1 Round Cindy : 16 mins 40 secs | Rx'd

1 Clean & Jerk, 50% 1RM | 105 lbs

1 Round Cindy

2 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

3 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

4 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

5 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

6 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

7 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

8 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

9 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

10 Clean & Jerks, 50% 1RM | 105 lbs

1 Round Cindy

-- well that got super spicy the last two rounds of 9 and 10

--- skipped running today, got into a super low depression all day and don't know why or what caused it..... not sure how to get out of this funk.  It has been coming and going for the past few weeks but today was the lowest I have been in quite a while.

Thursday:

Not feeling well today and fuck the temp outside.  Took the day off and just focused on getting ahead on work so next week is easier.

Friday:

Was up most of the night last night puking my brains out from 11-1 then could not sleep well due to body aches.  No fever and tested neg for Covid so think I just had a 24 hour bug.  Did not do shit today and never left the house but finally ate about 3pm and felt better.  Hopefully this is the end of it.

 

Saturday: 

9 am:  1:10 in the garage gym

Warmup: 1500 meters on the Skierg

Bench Press 10x10 : 9500 lbs | Rx'd

Sets

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

10 Bench Press | 95 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Bent Over Barbell Row : 10-10-10-10-10 : 4750 lbs | Rx'd 

Sets

10 Bent Over Barbell Rows | 95 lbs

10 Bent Over Barbell Rows | 95 lbs

10 Bent Over Barbell Rows | 95 lbs

10 Bent Over Barbell Rows | 95 lbs

10 Bent Over Barbell Rows | 95 lbs

Barbell Curl 10-10-10-10 : 1880 lbs | Rx'd 

Sets

10 Barbell Curls | 47 lbs

10 Barbell Curls | 47 lbs

10 Barbell Curls | 47 lbs

10 Barbell Curls | 47 lbs

AMRAP 20 mins: 10 rounds + 40 secs | Rx'd

20:00 AMRAP:

Plank Hold, 1 min

10 Push-ups

5 Burpees

--  Finished the 100,000 meter Concept 2 challenge with the skierg warmup today.  Got it done on the last day of the challenge.

Sunday:

11 am:  Big fat zero today... did walk with Paula and Venus today but that was it..... All good.

Total Weekly Numbers

Shitty week with a touch of the flu in the middle of it.... seems every time I get back into a groove shit hits the fan... all I can do is to keep plugging.   Not really working this coming week.  The plant is closed but I am on call for purchasing in case something pops up while everyone else is off.  I would rather save my vacation time for the summer.

Dec 12th- 18th

  “Where there is love there is life.” - Mahatma Gandhi

More of a grind of a week with not a lot of good photos until the weekend.

Monday:  

Love watching the sunrise from my back deck, today was better than most....

9 am:  1:10 at the gym

Warmup: 3k of rowing, mobility and drills.

Chipper:  16 mins 42 secs | Rx'd

Row, 1000 m

75 Wall Balls, 20 lbs

50 Lateral Burpee Over Rowers

25 Burpee Pull-ups

--  skipped the run today, was not feeling well most of the day.

Tuesday:  

7 am:   1:30 at the gym

Warmup: 5K of rowing, mobility and drills

AMRAP 20 mins:14 rounds | 378 reps | Rx'd

20:00 AMRAP:

6 Toes-to-bars

9 Push-ups

12 Kettlebell Swings, 53 lbs

-- Holy arms and shoulders....  spent a 15 mins or so afterwards rolling and stretching...

1 pm:  6.1 miles averaging 7:45pace.  Easy miles on the mill.  The stomach is still a mess but much better than yesterday.  Choose the mill for the only reason that it is easy to head into the bathroom if needed, only had to once so not as bad as I was expecting.  Followed this up with 20 mins in the sauna right afterwards.

Wednesday:  

NOTE:  Weight check-  177.2 @ 10.9% body fat.... lost another pound this week and dropped the body fat a little bit more.  Slowly plugging away at it.

6:30 am:  1:25 in the gym

Warmup:  5,200m of rowing, mobility and drills

Power Clean : 3-3-3-3-3 : 2310 lbs | 

Sets

3 Power Cleans | 135 lbs

3 Power Cleans | 145 lbs

3 Power Cleans | 155 lbs

3 Power Cleans | 165 lbs

3 Power Cleans | 170 lbs

-then-

AMReps 8 mins: 264 reps | Rx'd

AMReps in 8 mins:

1 Power Clean | 1 rep, 95 lbs

20 Double Unders | 20 reps

2 Power Cleans | 2 reps, 95 lbs

20 Double Unders | 20 reps

3 Power Cleans | 3 reps, 95 lbs

20 Double Unders | 20 reps

4 Power Cleans | 4 reps, 95 lbs

20 Double Unders | 20 reps

5 Power Cleans | 5 reps, 95 lbs

20 Double Unders | 20 reps

6 Power Cleans | 6 reps, 95 lbs

20 Double Unders | 20 reps

7 Power Cleans | 7 reps, 95 lbs

20 Double Unders | 20 reps

8 Power Cleans | 8 reps, 95 lbs

20 Double Unders | 20 reps

9 Power Cleans | 9 reps, 95 lbs

20 Double Unders | 20 reps

10 Power Cleans | 10 reps, 95 lbs

20 Double Unders | 20 reps

11 Power Cleans | 9 reps, 95 lbs

3:30 pm:  9.6 miles averaging 7:20pace.  Treadmill yet again for a quality day, did not want to deal with the wind.  2 miles easy, 8x3mins @ 6:15pace with 2min jogging recoveries, 2 miles easy.  Felt really smooth on today's workout, could have pushed harder but did not.  I did not feel that way last week when I did the same workout so I will chalk that up as progress.  Followed this up with another 20mins in the sauna.

Thursday:

Finished my 30th book of the year finally so hit my goal for the year.  Most likely will quit reading for a week or so before starting on the list for 2023.  Shall it be 30 again?  Thinking maybe 25, feeling like I was pushing it some this year to get in 30.

7 am:  9 miles averaging 7:45pace.  Easy miles on the mill.  Needed to stay close to the PC for work.

- Had PT over the lunch hour on the back (dry needling) and a realignment of the pelvic bone/lower spine.  Had plans to lift this afternoon but was to sore afterwards so took the afternoon off.

Friday:

6:30 am:   1:35 at the gym

Warmup: 8,000 meters of rowing, mobility and drills.

5 RFT: Double Dumbbell Walking Lunges and Burpee Box Jumps : 18 mins 28 secs | Rx'd

5 rounds of:

20 Double Dumbbell Walking Lunges | 25 lbs

20 Burpee Box Jumps, 24 in

Rest 1 min

- this was a grind-fest of a workout.

Been a while since we have seen gas that low... hopefully it stays around there.  Under $40 to fill the truck, I'll take that.

3 pm:  5 miles averaging 7:45 pace followed directly with 20 mins in the sauna.

Saturday: 

9 am:  1:10 at Crossfit

Warmup: 2000 meters of rowing, mobility and drills

Chipper: : 25 mins 48 secs
1 Wall Walk
2 Devil Press | 35 lbs
3 Pull-ups
4 Toes-to-bars
5 Dumbbell Push-ups | 35 lbs
6 Dumbbell Push Press | 35 lbs
7 Box Jumps, 24 in
8 Jumping Alternating Lunges
9 Goblet Squats | 53 lbs
10 Kettlebell Swings | 53 lbs
11 Burpees
12 oz of Beer

---  Spent the afternoon over at Shoot Indoors teaching Paula to handle a pistol.  Her first time... I love taking newbies to shoot and teaching them that guns are not to be feared but to be respected.

Sunday:

11 am:  The Solstice Slog has return after taking 5 years off!!!!  Can't believe it has been 5 years since we have done this.  The planned route was 16 miles and 4 breweries, of course shit changed on the fly and we ended up covering 20ish miles and 7 breweries.  Needless to say it was an awesome day with awesome people and many stories came out of the run.  We are talking about moving this to the summer so we don't have to deal with the cold and dark anymore, we will see.

Total Weekly Numbers

Missed 2 days of running this week but still got over 40 miles so I will take it.  All good but to much treadmill time.  Will be a bunch this week as well with the negative temps they have forecasted for this week.

Dec 5th- Dec 11th

 

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” - William Arthur Ward

Quote that I found in a Craft article online... totally agree and I am also guilty of this as well... time to get to fucking work...

There is a message not to overcomplicate things and obsess over things like gel flavors or clothing fabric, polarized sunglasses or the combination of electrolytes in a protein shake. “Maybe it's always been this way,” Rivs says, “but my perspective is that in the quote-unquote modern world of running, everybody's looking for a shortcut. Everybody's looking for a hack, a way to reach the goal without having to put in the actual effort. It shouldn't be complicated. If you want to be good at running, you have to run. There's no other way around it. You can't reverse-engineer it.”

Monday:  

6:30 am:  1:30 Crossfit then Rowing.

Warmup: Airbike, mobility and drills

8x RFT: Assault Bikes, Lateral Burpee Over Bars, and Power Cleans : 18 mins 57 secs | Rx'd
8 rounds, each round for time, of:
12 Assault Bikes
8 Lateral Burpee Over Bars
4 Power Cleans, 70% 1RM | 145 lbs
Resting 1 min between each round.

---then---

30 mins easy rowing to rack up some meters for the challenge.... 6,419 meters.

2 pm:  6.1 miles averaging 7:55pace.  New Monday ritual.  Easy jog on the treadmill at Vasa followed by 20mins in the sauna.  

--  Got this in the mail today from JT reminding me that he finally climbed a big mountain that I have not done yet.... we will see how long until I get this done too..... 

Tuesday:  

7 am:   1:30 at the gym..

Warmup: 25mins of rowing, jumping rope, mobility and drills

Chipper: 18 mins 48 secs | Rx'd
60 Double Unders
30 Pull-ups
60 Double Unders
20 Chest-to-bar Pull-ups
60 Double Unders
10 Burpee Pull-ups
60 Double Unders
20 Chest-to-bar Pull-ups
60 Double Unders
30 Pull-ups
60 Double Unders

2 pm:  5.1 miles averaging 8min miles.  Easy jog around the hood... was going to bail on a jog today but a new podcast with Goggins downloaded and felt guilty so got my ass out there.  Legs are tired per usual.

Wednesday:  

NOTE:  Weight check-  178.2 @ 11.1% body fat.... Did not really lose any weight but the body fat is down 2% since mid Oct.  Will take that as a win.  Most likely would be down more weight if I did not lift so much but whatever, it makes me happy.  Will get more serious about my diet after the first of the year.  

8:30 am:  7.25 miles averaging 7:40pace.  Easy run around the Colorado Tech Center by the gym.  The first mile was really rough for I was super stiff but once I loosened up it actually one of the better runs I have had in the last few weeks.  I was shocked by that.  Maybe I am finally starting to turn a corner?  Guess time will tell.

10:00 am:  Rowing and Crossfit for 1:25

Warmup:  Rowing, mobility and drills

4 RFT: Rows, Deadlifts, and Box Jumps : 16 mins 2 secs | Not Rx'd

4 rounds of:

Row, 500 m

12 Deadlifts, 45% 1RM | 175 lbs

21 Box Jumps, 24 in

Almost identical workout to when I blew my back out so went lighter weight on the deadlifts and did step ups instead of box jumps.  More of a mental block for me than anything.  

Funny photo of Paula last weekend when she was doing an ugly sweater Christmas 5K... if you know her then you know that Gin & Tonic is her favorite drink.

Thursday:

9 am:  9.5 miles averaging 7:13pace.  2mile warmup/ 8x3mins @ 10k effort w/ 2min jog recoveries/ 2mile cooldown..

Fuck that wind outside today.  Went and hit the mill for the efforts today.  I did have these scheduled for yesterday but the legs were not ready and they felt better today.  10K efforts were about 6:15pace and easy was easy on these around 8min pace.  Sweat flying everywhere but that is nothing new when running on a treadmill.

--back and left leg have been bothering me some this week so heading to PT this afternoon for needling and some maintenance work meaning no lifting or Crossfit today.

Friday:

8:00 am:  5 miles averaging 7:45pace.  Easy cruise around the Colorado Tech Center before hitting the gym.  Felt good today.  Wonder if that is from the dry needling last night.

9:00 am:  1:20 at Crossfit

Warmup: 20mins of rowing, mobility and drills

FT: Thrusters and Rope Climbs : 9 mins 44 secs | Rx'd
21 Thrusters, 45% 1RM | 75 lbs
5 Rope Climbs
15 Thrusters, 45% 1RM | 75 lbs
4 Rope Climbs
9 Thrusters, 45% 1RM | 75 lbs
3 Rope Climbs

---- love doing rope climbs and need to figure out a way to do them at home....

Saturday: 

8 am:  1:20 in the gym

Warmup: 7,000m of rowing (got to the gym early), mobility and drills.

12 RFT: Box Jumps, Devil Press, Box Jumps, and Partner Gos : 34 mins 15 secs | Rx'd

12 rounds of:

12 Box Jumps, 24 in

12 Devil Press | 30 lbs

12 Box Jumps, 24 in

Partner Go

With Cody...

--  stopped by Rails End Brewery in the afternoon to watch GZ play for a bit before heading down to Littleton for a holiday dinner with some friends.  Fun day...

Sunday:

9 am:  10.5 miles w/ 2200ft of vert in 2 hours.  Easy loop with Don around White Ranch.  Took it nice and easy since there was more ice than expected and one of my first real trail runs back.  Could feel the uphill in the left leg still but seems to be getting stronger and stronger.  Did not take any photos due to my phone that kept doing this bullshit.

Total Weekly Numbers

Not a bad week but could have been a little better.  Missed an easy 5 mile jog on Saturday but was wiped after the gym.  Anyways uphill at Eldora opens this week so will hopefully start adding some of that in once a week or so.  Ending the week with 64,267m rowed out of the 100,000m goal, good progress on that was well.  Have 13 days to finish the last 35,000m which averages out to 2,692m per day.

Nov 28th- Dec 4th -- Nov's Numbers

“Start with what is right rather than what is acceptable.” - Franz Kafka

Great article that I came across that really hit home for me.  Time to check the ego and do things right.  Will be keeping all of this in mind going forward.  https://mtntactical.com/knowledge/how-a-deadlifting-injury-forced-me-to-stop-ego-lifting/

Quote that hit me hard, "my hinge-phobia had grown to the point where I didn’t even want to bend down to pick up groceries. "-- so fucking true, still battling these thoughts all the time.  Every time I feel a twinge in my glute, hamstring or lower back I freeze up.  I am actually scared to run icy trails thinking I will tweak the back if I slip wrong.

Monday:  

6:30 am:  1:10 at Crossfit

Warmup: Crossover Symmetry- Shoulders and hips plus some PT

then

Airbike, mobility and drills.

Chipper: 13 mins 27 secs | Rx'd

50 Double Dumbbell Deadlifts | 25 lbs

Dumbbell Farmers Carry Walking Lunge, 200 ft | 25 lbs

50 Double Dumbbell Hang Clean & Jerks | 25 lbs

Dumbbell Front Rack Walking Lunge, 150 ft | 25 lbs

50 Single Arm Dumbbell Thrusters, 40% 1RM | 25 lbs

Single Arm Dumbbell Overhead Walking Lunge, 100 ft | 25 lbs

-- Legs are shot after this.... holy sweat buckets.

7:30 am:  5K row in 22:24 after Crossfit for the 100K challenge.  Super chill...

3 pm:  5.1 miles averaging 8min pace.  Easy cruise on the mill at Vasa.  Going to start doing this on Mondays so I can hit the sauna afterwards.  Want to start doing that 1-2 times a week.

4 pm: 20 mins in the sauna right after the run.

Tuesday:  

6:30 am:   2k row before Crossfit as a warmup

6:45 am:  1 hour at Crossfit

Warmup: Rowing, mobility and drills

The Ghost : 590 reps | 103, 97, 105, 98, 98, and 89 reps | Rx'd 

6 rounds, 1 min per station:

Row (calories)

Burpee

Double Under

Rest 1 min

-- that one hurt....  between the warmup, the drills, workout, and cooldown got in over 5,500 meters on the rower.

4 pm:  6 miles averaging 7:28pace.  On the mill at Vasa due to ice and snow.

2 miles easy, 8x1 min @ 10K effort w/ 1min recovery, 1.5 mile cooldown.

Felt pretty good today to get some efforts in.

Wednesday:  

6:15 am:  1:25 at Crossfit

Warmup: 5K row

then

Airbike, mobility and drills

5x 2 mins RemReps: 73 reps | 16, 16, 14, 15, and 12 | Rx'd

5 rounds, 2 mins each, of:

15 Assault Bikes

12 Front Squats, 45% 1RM | 75 lbs

max rep Pull-ups | 16, 16, 14, 15, and 12

Rest 2 mins

2:00 pm:  8 miles averaging 7:38pace.  Easy spin on the mill at Vasa, did not feel like risking slipping on ice.  Yes I am still being overly protective of my back.

--- Headed into Boulder this evening to meet JT at the Boulder Theater for SCARPA Presents Nirmal (Nims) Purja “Nothing Is Impossible”,  I would say he is a version of Goggins in a lot of ways, well at least he has the mouth of Goggins.  Won a $80 Himali sun hoody in the raffle.  Good times!

Thursday:

9 am:  1 hour at Crossfit

Warmup:  Rowing, mobility and drills

FT: Toes-to-bars, Push-ups, and Snatches : 15 mins 51 secs | Rx'd

40 Toes-to-bars

40 Push-ups

4 Snatches, 75% 1RM | 95 lbs

30 Toes-to-bars

30 Push-ups

3 Snatches, 75% 1RM | 95 lbs

20 Toes-to-bars

20 Push-ups

2 Snatches, 75% 1RM | 95 lbs

10 Toes-to-bars

10 Push-ups

1 Snatch, 75% 1RM | 95 lbs

10 am:  20 mins on the rower after Crossfit to get more meters for the holiday challenge.  Rowed 4400 meters nice and easy.

1:30 pm:  6 miles averaging 8min pace.  Easy cruise around the hood on the roads in 50 degree weather this afternoon.  Loving it....

Friday:

9 am:  6.8 miles w/ 3200ft of vert doing uphill at Cooper with Bob.....  Resort is not open or groomed yet so somewhat of a back country experience in a way.  One run we went on through the trees had powder up to about our knees.... great day out there even if it took me 4 hours to drive home in the storm, well worth it!

-  Headed out to Whistling Hare once I got home w/ Paula for some drinks and food.... this is turning into my Friday ritual.

Saturday: 

8 am:  5 miles averaging 7:55pace,  Easy run around the Colorado Tech Center in Louisville before hitting the gym.  Trying my hardest not to watch the damn lotteries today.

9 am:  1 hourCrossfit

Warmup: Rowing, mobility and drills

AMRAP 24 mins: Kettlebell Swings, Kettlebell Squats, Single Arm Push Press, and Partner Rows : 12 rounds | Rx'd

24:00 AMRAP:

12 Kettlebell Swings, 53 lbs

12 Kettlebell Squats, 53 lbs

12 Single Arm Push Press, 53 lbs

Partner Row, 500 m

5121 row with Matt 

10 am: 4,979 meters rowing in 23mins after class as a cooldown

----  So did not watch the lottery but knew I got in something when my phone started blowing up about 10:30, just did not know which race until I looked..  Hardrock again this year???  YES PLEASE!!!  Now I have the chance to be one of the few people who have run it in both directions.  Of course Paula and I went out for a drink to celebrate in the afternoon, Whistling Hare yet again!  So the focus of this year is the Grand Traverse to make up for last year and Hardrock again with some bike races sprinkled in.  Going to be a fun year!

Sunday:

8 am:  12.2 miles w/ 1400ft of vert averaging 8:50pace.  Easy out and back on Mags road with Donnie.  Just cruising easy and shooting the shit.  We have not ran together since before I got hurt on Sept 1st.  Tired from the week for sure, legs were crap today.  Also a little bit more social interaction the past 2 weeks than I am used too but guess that is good for me, just wears me down mentally. 

Total Weekly Numbers

Getting back into shape is hard... nothing else to say.  Sitting at 33,500 meters rowed since Thanksgiving so 1/3 of the way done with that challenge at least.  Ends Christmas Eve.

Total Monthly Numbers

Not quit sure what to think of Nov... There was a trip to NY in there so I know that cuts down a lot but still I thought it was going to be better than this... no wonder I have not been losing the weight I gained when I got hurt, have not been doing enough.

Nov 21st- Nov 27th

“It is not enough to have a good mind; the main thing is to use it well.” - Rene Descartes

Monday:  

9 am:  5.8 miles averaging 7:55pace.  Easy cruise around the hood in between meetings this morning.  Stopped at Paula's house around mile 4 to say hi to Venus and her.....  Awesome jog this morning even through I was rushed somewhat with meetings.  Dressed way to warm so soaked when I got done.

4 pm:  1:15 at Crossfit

Warmup:  

Crossover Symmetry- Shoulders and hips plus some PT

then

rowing, mobility and drills.

Shoulder Press 10-10-10-10 : 3950 lbs | 95 lbs, 100 lbs, 100 lbs, and 100 lbs | Rx'd

Sets

10 Shoulder Press | 95 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

-then--

4x 2 mins RemReps:68 reps | 23, 20, 20, and 5 | Rx'd

4 rounds, 2 mins each, of:

Row, 300 m

max rep Wall Balls, 20 lbs | 23, 20, 20, and 5

Rest 1 min

-- pulled the plug on the last set of wall balls, back was acting up some.

Tuesday:  

7 am:  1:15 Rise and Shine race #2 at ABasin.... 

First skimo of the year and man my transitions suck, especially the first 2 of them on the 1st lap.  Why I do these, to practice.  Downhill was slow for me today as well, legs are tired.  I would catch and pass people uphill but got passed on the downhill a lot.  That will change hopefully with more skiing this year.

3 pm:  5.2 miles averaging 7:39 pace.  Easy jog around the gym before hitting the gym.  Just cruising, the legs are tired from this morning for sure so gotta keep hitting them today.  Surprised on my average pace for sure, felt I was moving much slower

4 pm:  1 hour at Crossfit

Crossfit

Warmup: jogging and mobility

4 RFT: Box Jumps and 400 m : 10 mins 59 secs | Not Rx'd

4 rounds of:

15 Box Jumps, 36 in

Run, 400 m

---modified the workout with 24 inch step up, wore 20lb vest the whole time.  Box jumps still scare me due to that is what I was doing when I got injured.

Wednesday:  

NOTE:  Weight check-  Weight check - 178 @ 12.2%... little bit of improvement.  I honestly was not expecting any improvement due to all the drinks and shit I at last week when it was my birthday so I will take it.

9 am:  5.75 miles averaging 7:56 pace.  Easy cruise around the Louisville Tech Center by the gym followed with 10x20sec strides.  Need to get back to doing these most days again.

10:30 am:  1 hour at Crossfit

Warmup:  Airbike, mobility and lots of drills.

Chipper: Deadlifts, Push Jerks, Front Squats, and 2 more : 8 mins 54 secs | Rx'd

50 Deadlifts | 85 lbs

40 Push Jerks, 50% 1RM | 85 lbs

30 Front Squats | 85 lbs

20 Power Cleans | 85 lbs

10 Thrusters | 85 lbs

-- got done to fast, should have gone heavier but was worried about the back.

- Venus loved her homemade dog treats that a 6 year old of one of owners of the gym made.... LOL... Love finding stuff like this and will especial support kids when I can.

Thursday:

Decided to bail on the Broomfield 10K today.  Was planning just to jog it with Donnie but he bailed and wanted to work out with some friends today so headed over the gym for the T-Day workout instead.  Plus I have already raced twice in the past 5 days with the 10K last weekend and Skimo on Tuesday, that was enough.

8:15 am:  3.25 miles averaging 7:45pace.  Warmup jog before the T-Day WOD at the gym which includes a 5K.

9 am:  1:00 at Crossfit

Warmup: Mobility and running

Warmup: mobility and jogging

AMRAP 45 mins w/ Buy-in:  24 rounds + 5 Pull-ups + 10 Push-ups + 1 Air Squat | Rx'd

45 mins:

Run, 5 km  

then in the remaining time, AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

-  ran the 5K in 20:07 for a 6:28pace average.... every mile was quicker so loved that with the last mile being at 6:10pace.  Ran it solo for people at the gym are slow on the longer runs.  Could have easily broken 20 mins if I was pushed.

10 am:  Rowed 3500 meters in 15:56 after the workout.

Goal is to row or skierg 100,000 meters between Thanksgiving to Christmas Eve.  Did this last year and it was fun to add something else for a month.  Information can be found here, https://log.concept2.com/challenges/holiday

Chill Thanksgiving of just Paula, Venus and myself.... watching football and having a no meat Thanksgiving meal this year just for something different.  Venus even got her own pumpkin pie.

Friday:

11 am:   Meet Frank over at the track for a workout... kicked my ass....

50-40-30-20-10: Snatch, Sit-ups, and Lunges : 20 mins 49 secs

50-40-30-20-10 reps of:

Dumbbell Snatch, 35 lbs

Sit-up

Lunge,  yd

Run, 200 yd

--  Got this in the mail today so that was a great surprise!

Saturday: 

8 am:  Hike 7.25 miles w/ 3500ft of gain in 3:35.  Hike of Quandary Peak with Don and a bunch of Ten Thousand athletes... good times and once again I was the oldest one there.  LOL...  Perfect day on the mountain, summited in a long sleeve shirt and just a vest for there was no wind at all and sunny.  Prob 25 degrees on top.  Lots of goofing around on the way up.

Sunday:

8 am:  12 miles w/ 2000ft of vert averaging 10:30pace.  Easy lap of Centennial Cone with the Sunday morning Denver Trailrunners group.  Ran the first half super easy at the group's pace but then decided I needed to get done so took off the second half and ran it solo to finish.  Great day up there!  Always forget how cool this loop is just west of Golden.

--  Headed over to Play Again Sports in Boulder this afternoon and found this guy... super pumped to have my neighbors look at me weird as I push this up and down the street.

Total Weekly Numbers

Not a bad week at all... could have done a lot more running but at least I was active every day and even got in my first Skimo of the year.  Finished book #27 of the year this week as well so still on track to finish 30 by the end of the year.