July 18- July 24th

 

“Real knowledge is to know the extent of one's ignorance.” - Confucius

 

This will be somewhat of a short post this week.  Not much going on this week but eating, sleeping and trying to catch up on work that I have been putting off.  Pretty damn tired this week.

Monday:  

Ate whatever I felt like today.  Not watching the diet at all at least the first half of the week if not the whole week.  Also 2 naps today as well, half hour in the morning and 3 hours in the afternoon plus 9 hours at night.  LOL..

Tuesday:  

Pretty much the same as yesterday.  Lots of sleeping and eating a shit ton.  Think I have slept about 12 hours total out of the last 24 hours.  Also have been testing for Covid since it seems there was an out break at Hardrock.  All good so far.

Wednesday:  

 

Napping and eating a shit ton yet again today.  At least today I only took an afternoon nap and not one in the morning as well like I have been so I guess that is improvement.

Thursday:

4 PM:  10.1 mile bike in 43mins.  Easy bike ride from the house on the Dry Creek trail with the gravel bike.  Felt really good to get moving again.  Having lots of thoughts of starting to get ready for CX season today.  Would be fun to get back to CX after a few years off.

 

Friday:  

4 PM: Went back to Crossfit gym today and suffered.   To be expected I guess.  Of course having running in the workout prob was not a good idea for me but oh well.

Warmup: Jogging and mobility plus drills

AMRAP 20 mins: 5 rounds + 400 m + 10 Medicine Ball Sit-ups | Rx'd
20:00 AMRAP:
Run, 400 m
20 Medicine Ball Sit-ups, 20 lbs
10 Overhead Squats, 40% 1RM | 45 lbs

Saturday:

8:30 AM:  Hit the gym again this morning and of course there was more running.  LOL..  Suffered a bit through this and did not help I was still sore from yesterday.  I will get it back.  The running in the workouts yesterday and today feel really labored.  Sigh....

3 RFT:  27 mins 32 secs | Rx'd
3 rounds of:
25 Squat Cleans, 30% 1RM | 65 lbs
25 Pull-ups
Run, 800 m

2:30 PM: 2.7 mile walk around the hood.  Easy dog walk with Venus this afternoon.  Really miss doing these with Gemma. Looking forward to a bunch of walks while I am dog sitting Venus for Paula until Thursday next week, these will help me get out of the house.

So I started the 75 Hard program today.  Just something for me to focus on while I try to get my ass back in gear again instead of eating everything in front of me like I have been all week.  I may or may not go all the way through it but will at least do it through Aug.    Hard part is that I am planning on being at Burro Days next weekend in Fairplay and man I love the Stitching Lady Distillery.  We'll see I guess.

5 rules of 75 HARD for 75 days:

• Follow a healthy diet of your choosing… strictly. No slip-ups or alcohol allowed.
• Workout twice a day every day, for at least 45 minutes per day. One workout must be outdoors.
• Drink 1 gallon of water per day.
• Take progress pictures every single day.
• Read 10 pages of a self-help or business book each day.

---  Oh yeah... Looking for a Cyclocross team to join this year if you know of one.  

I had decided not to pull the trigger on Hurt 100 until I saw that I can fly to HI on Southwest for less than $500, yep I am in.  So much for retiring from 100s after Hardrock. 

Sunday:

9 AM: 2.7 miles in 47mins.  Morning dog walk with Venus... Starting to feel better and better.  The last few days at the gym may not have been smart though.  Feel like I dug a little bit of a hole for myself again.  Oh well... 

3 PM:  53mins Mayham Lifting Arms and Core in the garage

Warm-up
3 Rounds
15 cal ski
15 banded bicep curls (light band – fast reps)
15 banded tricep extenstions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Ring Pushups
5 sets: 10 reps

Ring Row – Feet Elevated
5 sets: 10 reps

Double DB Skull Crushers
4 sets: 10 reps

DB Spider Curls
4 sets: 10 reps

Standing Tricep Extension w/ band
4 sets: 10 reps

Single Dumbbell Waiter Hold Curl
4 sets: 10 reps

3x1 min Planks w/ 30sec recovery

Total Weekly Numbers

Not much to write home about this week but at least I started moving somewhat by the end of the week.  Will get back to jogging this week some, mostly flat I think to help get some of my turn over back again after all the vert I have been doing.  Gotta get ready to pace Don at Leadville in 4 weeks or so.  He has some big goals and I need to be able to hang.