“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” - Khalil Gibran
Monday: AM: 2.5 mile ruck w/ 20lb vest on. Just getting out for some sunshine this morning. Of course even this wiped me out a little bit. The energy levels just are not there yet. Nothing else the rest of the day. Was thinking of hitting the garage gym in the afternoon but ended up running errands for work and stopping at Crumble Cookie and getting coffee instead.
Tuesday: AM: Garage lifting session this morning. No WOD just lifting upper body, mostly chest and arms. Can't believe how much strength I have lost in the last 2-3 weeks with Covid. Weak... One hour of lifting and ending with a tabata on the Airdyne to get the heartrate up some.
PM: 5.4 miles w/ 1400ft of gain... Easy lap of Santias this afternoon going up the ridge and down Lions. Just super chill enjoying the sunshine.... so much better than than Sunday's cruise health wise. All the ice that was on Lion's on Sunday is gone today, perfect conditions. Feeling good but tired of course afterwards. Long way to go to get back to where I was. Tested out the new Atreyu Base Trail shoe which is a prototype that is will be on pre-sale soon. This is a company out of Austin, the owner ran the Grand Canyon with me a few weeks ago and gave me these. They are the bomb on the downhill, super cushioned like Hoka but much cheaper and love supporting people and not large companies when I can. https://www.atreyurunning.com/pages/base-trail-the-list. The road shoes are great as well, they remind me a lot of a lighter version of the old Pearl Izumi N1 running shoes back in the day. I have not tried their Carbon Road shoes yet. That may be next.
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squats
5 set: 10 reps
Deadlifts
5 set: 10 reps
Spanish Squats
4 sets: 10 reps
Split Stance DB Romanian Deadlift
4 sets: 10 reps (each side)
Seated Dumbbell Calf Raise
4 sets: 15-20 reps
3 Rounds
20sec calf raise
10sec hold up
20sec calf raise
10sec hold up
30sec recovery
Thursday: AM: Snowing and shitty outside again this morning. 7.25 miles done on the treadmill at Vasa... just an easy cruise with the hills at the end of the workout. Tired today but everything else is on par.
PM: Skipped doing a garage gym session today and went to celebrate St. Pats day with Paula. Hit up Clancy's Irish Pub in Wheatridge for happy hour which is the oldest Irish Pub in Colorado then heading up to Rails End to watch GZ play. Fun evening!
Friday: PM: Hungover this morning so did not do anything until after lunch. On the way to Frank's house in Erie this afternoon stopped and ran 4 miles at 8min pace in Louisville then hit a WOD with Frank. Here is what we did at his home gym. My chest and arms are smashed.
Warmup: Mobility and Crossover... little Echo too.
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Echo Bike Calories
100ft Farmer Carries after each set of calories
-Rest 1:1-
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Echo Bike Calories
Dumbbell Bench Presses (2x50)
-Rest 1:1-
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Dumbbell Bench Presses (2x50)
100ft Farmer Carries after each set of bench
Saturday: 10 miles with 2100ft of gain averaging 9:15pace. From the Ranger Station up Flagstaff road 5 miles then back. Did some walking on the way up to keep it easy and easy cruise coming down so not to blow my legs completely up for Sunday. Super wiped of course which seems to be the norm lately since the Covid shit so ended up taking a nap.
In the evening Paula and I heading to Acreage for dinner to get some Corned Beef and Cabbage but of course they were sold out... god damn it. Hamburgers and cocktails it is then...
Sunday: 10.5miles w/ 2400ft of gain. Done with Rebecca at Sanitas. Up the East ridge, down Lions to the road then back up Lions to the summit then back down Lions to the car. Did the intervals as we were heading back up Lions. Great morning out there!
Spent the rest of the day (weekend) on the couch tracking Don at the Ohio Big Backyard. Solid effort! Damn!
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