“You always pass failure on your way to success.” - Mickey Rooney
Monday:
9:15 AM: 1 hour at Crossfit. Went later today due to sleeping 11 hours last night after only having 2.5 hours since Saturday at 3am when I got up for Leadville. So damn tired still today.
Warmup: Airbike, mobility and drills.
FT: 13 mins 28 secs | Rx'd
50 Dumbbell Snatches, 30% 1RM | 35 lbs
40 Wall Balls, 20 lbs
30 Burpee Pull-ups
40 Wall Balls, 20 lbs
50 Dumbbell Snatches, 30% 1RM | 35 lbs
3 PM: Walk 2.9 miles in 45 mins.Easy afternoon walk around the neighborhood. What a damn perfect day out there!
Got these over the weekend from Don's mother-in-law who custom framed them for me. SO THANKFUL!!!!!
Tuesday:
7:30 AM: 1 hour lifting in the garage. Mayham 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)
10 wall angels
Bench Press
5 sets: 5 reps
1:1:2 DB Bench
4 sets: 10 reps
Alt. DB Incline Bench + Double DB Incline Bench
4 sets: 5 Alternating + 5 Double
Incline Bench DB Chest Fly
4 sets: 12 reps
DB Preacher Curl
4 sets: 10 reps
Incline Dumbbell Hammer Curls
4 sets: 10 reps
10 AM: 8 miles averaging 7:45pace. From the house around the neighborhood on a combo of crush gravel trails and road. Stopped midway at Paula's house to say hi for a min. Felt great today!
4 PM: 1 hour at Crossfit... this one hurt
Warmup: Airbike, mobility and drills
----18 mins 20 secs | (5 mins 49 secs), (6 mins 7 secs), and (6 mins 24 secs) | Rx'd
3 rounds, each round for time, of:
Every 10 mins
15 Assault Bike Calories
12 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
9 Burpee Box Get Overs, 48 in
15 Assault Bike Calories
6 Burpee Box Get Overs, 48 in
Resting 0 secs between each round.
6:45 AM: 1 hour of Crossfit.
Warmup: Run, airbike, mobility and drills
FT: 8 mins 31 secs | Rx'd
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
20 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
15 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Sandbag Run, 200 m | 75 lbs
2 Rope Climbs
10 Double Kettlebell Clean & Jerks, 35% 1RM | 26 lbs
Friday:
7 AM: 1 hour at Crossfit
Warmup: Airbike, mobility and drills
Push Press : 1 Rep Max : 160 lbs | 160 lbs | Rx'd 5 lbs
Sets
1 Push Press | 160 lbs
AMRAP 10 mins: 10 rounds + 8 Push-ups + 4 Toes-to-bars | 172 reps | Rx'd
10:00 AMRAP:
8 Push-ups
8 Toes-to-bars
1 PM: 4 miles averaging 8:07pace. Easy miles around work in Louisville on Coal Creek trail while IT was configuring my new work PC for me. Something else to do besides sit there and wait. Felt out of sync on this run if that makes sense? Like I was forcing it a little bit.
Saturday:
9 AM: 1 hour at Crossfit.
Warmup: Running, mobility and drills
Partner workout with Nick switching rounds.
AMRAP 24 mins: 19 rounds + 7 Box Jumps + 3 Kettlebell Swings | 409 reps
24:00 AMRAP:
7 Box Jumps, 32 in
14 Kettlebell Swings, 62 lbs
3 PM: 3 mile walk around the hood. Easy walk around the hood. Had no motivation to run today and super achy today for whatever reason. Just got out for a nice walk instead. Really lacking motivation.
Sunday:
7:30 AM: 11.5miles w/ 2400ft of vert averaging 11:20pace. Easy long run up Bear Canyon to the top of Green Mountain and back. Love this route. Took an easy and was wiped at the end. Not sure if I have lost a lot of fitness or if this is all from whatever else is going on. Anyways good to be back on trails for a change. Did get a pair of Hoka Tectons on Friday and wore them today thinking the extra cushioning would do me good. May be using these until the new Speedlands come out in Nov.
Total Weekly Numbers
Not the week I wanted at all. Missed a bunch of running and never touched the bike. Sigh.... anyways pulled the plug on doing the Grand Traverse next weekend. The body is just not up for it and I don't want to put myself farther back.
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