Aug 15th- Aug 21st

 

“Happiness is not a goal; it is a by-product.” - Eleanor Roosevelt

 

Monday:  

9:15 AM:  2.9 mile walk in 46mins.  Easy walk around the hood... super damn sore today from the 14 mile sled drag/donkey race yesterday.  How do you like my sunburn lines?  Guess I forgot sunscreen up there.   Peace out!

Also sat down to work in my office this morning to find this..... brought a smile to my face.

3 PM:  50mins Mayham Lifting in the garage- Upper Body Anterior (Chest & Bicep)

Warmup:
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)

Bench Press
5 sets: 7 reps

Barbell Incline Bench Press
4 sets: 10 reps

Double DB Tempo Bench Press
4 sets: 10 reps (each side)

Flat Bench DB Chest Fly
4 sets: 12 reps

Seated Alternating DB Hammer Curl
4 sets: 10 reps (each side)

Barbell Drag Curls
4 sets: 10 reps

Tuesday:  

6:45 AM:  1 hour at Crossfit.  

Warmup: Rowing, mobility and drills

7x 2 mins RemReps:112 reps | Rx'd
7 rounds, 2 mins each, of:
22 Row Calories
max rep Wall Balls, 20 lbs | 16, 16, 16, 16, 16, 16, and 16
Rest 1 min

3:30 PM: 8 miles averaging 7:52 pace.  Done on the treadmill at Vasa due to the crazy ass rain we got today.  Run was 8 easy with 5x30sec fast in the middle.  Felt pretty damn good today, well at least better than I thought I would.  Intervals were around 5:50pace.

5:00 PM: 41 mins Mayham lifting in the garage- Upper Body Posterior (Back & Triceps)

No warmup since I did this a few mins after running.

Strict Pull-Ups
5 sets: 7 reps

Bent Over Barbell Row
4 sets: 10 reps

Single Arm Lat Pulldown
4 sets: 10 reps (each side)

Bent Over Barbell Row – Underhand Grip
4 sets: 12 reps

Seated Tricep DB French Press
4 sets: 10 reps

Single Arm DB Skull Crusher
4 sets: 10 reps (Each side)

 ----- this article was released today about the race this weekend in BV.  Not a bad read... https://www.outsideonline.com/health/running/culture-running/burro-racing-colorado/ 

 

Wednesday:  

 

7 AM:  60mins @ Crossfit.

Warmup:  Airbike, mobility, and drills

AMRAP 12 mins:  : 5 rounds + 20 Medicine Ball Sit-ups + 10 Dumbbell Snatch (Left Arm)s + 2 Dumbbell Snatch (Right Arm)s | 232 reps | Rx'd
12:00 AMRAP:
20 Medicine Ball Sit-ups, 20 lbs
10 Dumbbell Snatch (Left Arm)s | 40 lbs
10 Dumbbell Snatch (Right Arm)s | 40 lbs

5 PM:  8 miles averaging 7:55pace.  Was supposed to do 5x3min hills today but did not have it in me this afternoon or evening. Instead went to Run Club and jogged with friends. Showed up early and did 4 solo before the group run to hit 8. Hoka was there so demo'ed a pair of Mach 5.  Also scored a Hoka hat and coffee mug.  Not bad.

 

 

Thursday:

6 AM:  1 hour @ Crossfit before heading home to pack and leave for Leadville.  WHOOO!!!!

Warmup:  Running, mobility and drills


4 RFT: 15 mins 12 secs | Rx'd
4 rounds of:
Run, 400 m
21 Box Jumps, 24 in
12 Deadlifts, 60% 1RM | 185 lbs

Noon: Leadville!!! YAY!!!  At least someone is working.  LOL

Friday:  

7 AM:  Easy miles around the Leadville house neighborhood.  First 2 miles with Don and the crew then Joe and I did a little extra. 

Saturday:

4 AM: Leadville!!!! WHOOO!!!!  Spent all day crewing Don and will be pacing tonight.  In between seeing Don helped out as many of friends that I could, especially at Twin.  Like a reunion of friends every year I come here.  Love it!

Sunday:

1 AM:  Pacing Don from Mayqueen to the finish. 12.7 miles.  Not quite the day he was looking for but fought through it and earned the big buckle.  Love this shit.  If you want to know the story of his race you will have to ask him, not mine to tell. 

Total Weekly Numbers

Sort of a lower week this week which is fine.  Need a few more up weeks to get ready for Pike's weekend though.