July 25th- July 31st

 

"The secret to feeling great about yourself is not to be found in searching for people who are less than you and then show yourself superior to them, but in searching for people who are more than you and then show yourself worthy of their company." - Computer programmer Erik Naggum on reaching up instead of punching down

Monday:  

9 AM:  60 mins at the gym, super sore from the past few days but will work through it.

Warmup:  Jumping rope, mobility and drills

Mini-Flight Simulator : Completed | Rx'd
Sets
5 Double Unders
10 Double Unders
15 Double Unders
20 Double Unders
25 Double Unders
20 Double Unders
15 Double Unders
10 Double Unders
5 Double Unders

-Then-


AMReps 12 mins: 445 reps | Rx'd
AMReps in 12 mins:
3 Burpee Box Jump Overs, 36 in | 3 reps
Sandbag Carry, 75 lbs, 100 m | 100 reps
6 Burpee Box Jump Overs, 36 in | 6 reps
Sandbag Carry, 75 lbs, 100 m | 100 reps
9 Burpee Box Jump Overs, 36 in | 9 reps
Sandbag Carry, 75 lbs, 100 m | 100 reps
12 Burpee Box Jump Overs, 36 in | 12 reps
Sandbag Carry, 75 lbs, 100 m | 100 reps
15 Burpee Box Jump Overs, 36 in | 15 reps
Sandbag Carry, 75 lbs, 100 m

4 PM:  Mayham Lifting Upper Body Anterior (Chest & Bicep) in the garage gym

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
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps

Barbell Incline Bench Press
4 sets: 7 reps

Reverse Grip Barbell Bench Press
4 sets: 10 reps

Flat Bench DB Chest Fly
4 sets: 12 reps

DB Preacher Curl
4 sets: 10 reps

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

6 PM: 1.7 mile dog walk 29 mins.  Super chill tonight

Got this photo from Paula today.  Guess this is 2 blocks from her family's beach house in NC where she is currently.  Yes, I am super jealous.  

 

Tuesday:  

7 AM: 2 mile dog walk as a warmup then 4.1 miles averaging 8:40 pace after dropping the dog off.  Easy cruise around the hood. Half dirt and half road. Just chilling. Little bit rough in the fact that the joints were stiff but that is about it. Giddy up! Happy to get back to it.

9:15 AM:  60 mins at the gym.  This one sucked..... talk about working on your lactate threshold, especially the last few rounds.

10x 1 min RemReps: ... : 102 reps | Rx'd

10 rounds, 1 min each, of:
Shuttle Sprint, 60 yd
3 Power Cleans, 70% 1RM | 135 lbs
max rep Assault Bike Calories | 8, 9, 10, 10, 10, 10, 10, 11, 11, and 13
Rest 2 mins

Wednesday:  

 

8 AM:  5.1 miles averaging 8:16 pace.  Easy mix of road and Coal Creek trail by work in Louisville.  Walked afterward until I hit 45mins for my 75Hard.  Had to stop by there to pick up some stuff so did my run while in the area. Slow turn over but better than yesterday for the same effort. Joints are still stiff for sure.   Looking for any ideas on how to get the joints to feel somewhat better if you know of any supplements or exercises.

 

9 AM:  1:03 Mayham lifting Lower Body Push Pull right after running.

Warmup:
Hip Halo Activation and mobility

Box Back Squat
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps

Deadlift
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)
4 sets: 10 reps

3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

Thursday:

7 AM: 6.3 miles averaging 7:50pace.  Easy miles over at Davidson Mesa.  Nice to run there again, been a bit.  Never really have a reason to be over here since Bob moved and that I am remote 100% of the time now.   Just cruising not looking at the watch wondering if I was going to get dumped on or not, was sprinkling a little the first half of the run.  Was shocked to see a sub 8 average pace.  Been a while since I have seen that.  Took time to stretch and do dynamic mobility work afterwards, still stiff as hell right now.  Getting old sucks ass.

3 PM:  55mins Mayham lifting in the garage Upper Body Posterior (Back & Triceps)

Warmup:
3 Rounds
15cal skierg
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions

Strict Pull-Ups
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps

Double DB Standing Bent Over Row
4 sets: 15 reps

Reverse Grip Lat Pulldown
4 sets: 10 reps

Straight Arm Lat Pull Down
4 sets: 12 reps

Ring Dips
4 sets: 10 reps

Single Arm Standing Tricep DB French Press
4 sets: 10 reps (each side)

 

Friday:  

7 AM: 1:25 Crossfit then stayed after to do some lifting.

Warmup: Jog, mobility and drills.

Bench Press : 5-5-5-5-5 : 4000 lbs | Rx'd
Sets
5 Bench Press | 155 lbs
5 Bench Press | 160 lbs
5 Bench Press | 165 lbs
5 Bench Press | 165 lbs
5 Bench Press | 155 lbs


AMRAP 10 mins: 5 rounds + 10 Push-ups + 5 Box Jumps | 165 reps | Rx'd
10:00 AMRAP:
10 Push-ups
10 Box Jumps, 28 in
10 Toes-to-bars

Shoulder Press
7 Sets
Set 1: 7 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 1 reps
Set 5: 3 reps
Set 6: 5 reps
Set 7: 7 reps

Double DB Z-Press
4 sets: 10 reps

GHD Hip Extension
4 sets: 10 reps

10:30 AM:  3 mile walk in 48mins.  Easy morning walk instead of jogging 4 miles.  Tired and sore today, had the option of running 4 or rest, this would be considered active rest. 

2 PM: Decided to head up to Fairplay for the weekend since GZ offered the cabin to me.  THANK YOU BROTHER!!  Plan on doing a little bit of running but mostly just going to watch the bands and see GZ play on Saturday afternoon.  Plan is to get up there in time to catch the Eagle's cover band this evening.

Saturday:

7:30 AM:  8.1 miles w/ 1000ft of gain averaging 8:39pace.  Parked at Al-Mart in Alma and ran the dirt road from town towards Kite Lake and back.  Run was all done between 10,500 to 11,500ft.   Kept it super chill for the most part.  Uphill on the way out and down on the way back.  Hit up Alma Cafe for breakfast afterwards.  Love this cafe.  Shocked there are still a lot of wildflowers, usually they are all burned up way before Aug, yet here we almost are.

2:30 PM:  One of my favorite massage people is in Fairplay and I was able to get in an hour today without much notice.  It was much needed!  Afterwards heading back over to Burro Days to watch GZ play.  Ran into so many characters that I love and have not seen enough of lately.

 

 

Sunday:

9 AM:  8.1 miles w/ 1400ft of gain averaging 10:20pace.  On my way home from Fairplay stopped at Kenosha Pass and did an out and back on the Colorado Trail heading south.  Did not feel like dealing with all the drama around certain people by staying to watch the burro race so I hit the trail so not to ruin such a great weekend!  This is such a great fucking trail!  Have not been on this in about 15 years and forgot how plush it is with not very many rocks.  Need to bring the bike up here soon. 

4 PM:  Mayham lifting in the garage- Arms

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

Diamond Pushups
5 sets: 10 reps

Chin-ups
5 sets: 10 reps

Tricep Dips
4 sets: 10 reps

Ring Curls
4 sets: 10 reps

Single Arm DB Kickback
4 sets: 10 reps (each side)

Barbell Curl 21's
3 sets

Total Weekly Numbers

Not a bad week getting back to it.  Should keep ramping up to get ready for pacing, GT, and Pikes Double.  Also halfway through my 30 books on the year.  Little bit behind schedule.