Nov 21st- Nov 27th

“It is not enough to have a good mind; the main thing is to use it well.” - Rene Descartes

Monday:  

9 am:  5.8 miles averaging 7:55pace.  Easy cruise around the hood in between meetings this morning.  Stopped at Paula's house around mile 4 to say hi to Venus and her.....  Awesome jog this morning even through I was rushed somewhat with meetings.  Dressed way to warm so soaked when I got done.

4 pm:  1:15 at Crossfit

Warmup:  

Crossover Symmetry- Shoulders and hips plus some PT

then

rowing, mobility and drills.

Shoulder Press 10-10-10-10 : 3950 lbs | 95 lbs, 100 lbs, 100 lbs, and 100 lbs | Rx'd

Sets

10 Shoulder Press | 95 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

10 Shoulder Press | 100 lbs

-then--

4x 2 mins RemReps:68 reps | 23, 20, 20, and 5 | Rx'd

4 rounds, 2 mins each, of:

Row, 300 m

max rep Wall Balls, 20 lbs | 23, 20, 20, and 5

Rest 1 min

-- pulled the plug on the last set of wall balls, back was acting up some.

Tuesday:  

7 am:  1:15 Rise and Shine race #2 at ABasin.... 

First skimo of the year and man my transitions suck, especially the first 2 of them on the 1st lap.  Why I do these, to practice.  Downhill was slow for me today as well, legs are tired.  I would catch and pass people uphill but got passed on the downhill a lot.  That will change hopefully with more skiing this year.

3 pm:  5.2 miles averaging 7:39 pace.  Easy jog around the gym before hitting the gym.  Just cruising, the legs are tired from this morning for sure so gotta keep hitting them today.  Surprised on my average pace for sure, felt I was moving much slower

4 pm:  1 hour at Crossfit

Crossfit

Warmup: jogging and mobility

4 RFT: Box Jumps and 400 m : 10 mins 59 secs | Not Rx'd

4 rounds of:

15 Box Jumps, 36 in

Run, 400 m

---modified the workout with 24 inch step up, wore 20lb vest the whole time.  Box jumps still scare me due to that is what I was doing when I got injured.

Wednesday:  

NOTE:  Weight check-  Weight check - 178 @ 12.2%... little bit of improvement.  I honestly was not expecting any improvement due to all the drinks and shit I at last week when it was my birthday so I will take it.

9 am:  5.75 miles averaging 7:56 pace.  Easy cruise around the Louisville Tech Center by the gym followed with 10x20sec strides.  Need to get back to doing these most days again.

10:30 am:  1 hour at Crossfit

Warmup:  Airbike, mobility and lots of drills.

Chipper: Deadlifts, Push Jerks, Front Squats, and 2 more : 8 mins 54 secs | Rx'd

50 Deadlifts | 85 lbs

40 Push Jerks, 50% 1RM | 85 lbs

30 Front Squats | 85 lbs

20 Power Cleans | 85 lbs

10 Thrusters | 85 lbs

-- got done to fast, should have gone heavier but was worried about the back.

- Venus loved her homemade dog treats that a 6 year old of one of owners of the gym made.... LOL... Love finding stuff like this and will especial support kids when I can.

Thursday:

Decided to bail on the Broomfield 10K today.  Was planning just to jog it with Donnie but he bailed and wanted to work out with some friends today so headed over the gym for the T-Day workout instead.  Plus I have already raced twice in the past 5 days with the 10K last weekend and Skimo on Tuesday, that was enough.

8:15 am:  3.25 miles averaging 7:45pace.  Warmup jog before the T-Day WOD at the gym which includes a 5K.

9 am:  1:00 at Crossfit

Warmup: Mobility and running

Warmup: mobility and jogging

AMRAP 45 mins w/ Buy-in:  24 rounds + 5 Pull-ups + 10 Push-ups + 1 Air Squat | Rx'd

45 mins:

Run, 5 km  

then in the remaining time, AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats

-  ran the 5K in 20:07 for a 6:28pace average.... every mile was quicker so loved that with the last mile being at 6:10pace.  Ran it solo for people at the gym are slow on the longer runs.  Could have easily broken 20 mins if I was pushed.

10 am:  Rowed 3500 meters in 15:56 after the workout.

Goal is to row or skierg 100,000 meters between Thanksgiving to Christmas Eve.  Did this last year and it was fun to add something else for a month.  Information can be found here, https://log.concept2.com/challenges/holiday

Chill Thanksgiving of just Paula, Venus and myself.... watching football and having a no meat Thanksgiving meal this year just for something different.  Venus even got her own pumpkin pie.

Friday:

11 am:   Meet Frank over at the track for a workout... kicked my ass....

50-40-30-20-10: Snatch, Sit-ups, and Lunges : 20 mins 49 secs

50-40-30-20-10 reps of:

Dumbbell Snatch, 35 lbs

Sit-up

Lunge,  yd

Run, 200 yd

--  Got this in the mail today so that was a great surprise!

Saturday: 

8 am:  Hike 7.25 miles w/ 3500ft of gain in 3:35.  Hike of Quandary Peak with Don and a bunch of Ten Thousand athletes... good times and once again I was the oldest one there.  LOL...  Perfect day on the mountain, summited in a long sleeve shirt and just a vest for there was no wind at all and sunny.  Prob 25 degrees on top.  Lots of goofing around on the way up.

Sunday:

8 am:  12 miles w/ 2000ft of vert averaging 10:30pace.  Easy lap of Centennial Cone with the Sunday morning Denver Trailrunners group.  Ran the first half super easy at the group's pace but then decided I needed to get done so took off the second half and ran it solo to finish.  Great day up there!  Always forget how cool this loop is just west of Golden.

--  Headed over to Play Again Sports in Boulder this afternoon and found this guy... super pumped to have my neighbors look at me weird as I push this up and down the street.

Total Weekly Numbers

Not a bad week at all... could have done a lot more running but at least I was active every day and even got in my first Skimo of the year.  Finished book #27 of the year this week as well so still on track to finish 30 by the end of the year.