“Where there is love there is life.” - Mahatma Gandhi
More of a grind of a week with not a lot of good photos until the weekend.
Monday:
Love watching the sunrise from my back deck, today was better than most....
9 am: 1:10 at the gym
Warmup: 3k of rowing, mobility and drills.
Chipper: 16 mins 42 secs | Rx'd
Row, 1000 m
75 Wall Balls, 20 lbs
50 Lateral Burpee Over Rowers
25 Burpee Pull-ups
-- skipped the run today, was not feeling well most of the day.
7 am: 1:30 at the gym
Warmup: 5K of rowing, mobility and drills
AMRAP 20 mins:14 rounds | 378 reps | Rx'd
20:00 AMRAP:
6 Toes-to-bars
9 Push-ups
12 Kettlebell Swings, 53 lbs
-- Holy arms and shoulders.... spent a 15 mins or so afterwards rolling and stretching...
1 pm: 6.1 miles averaging 7:45pace. Easy miles on the mill. The stomach is still a mess but much better than yesterday. Choose the mill for the only reason that it is easy to head into the bathroom if needed, only had to once so not as bad as I was expecting. Followed this up with 20 mins in the sauna right afterwards.
Wednesday:
NOTE: Weight check- 177.2 @ 10.9% body fat.... lost another pound this week and dropped the body fat a little bit more. Slowly plugging away at it.
6:30 am: 1:25 in the gym
Warmup: 5,200m of rowing, mobility and drills
Power Clean : 3-3-3-3-3 : 2310 lbs |
Sets
3 Power Cleans | 135 lbs
3 Power Cleans | 145 lbs
3 Power Cleans | 155 lbs
3 Power Cleans | 165 lbs
3 Power Cleans | 170 lbs
-then-
AMReps 8 mins: 264 reps | Rx'd
AMReps in 8 mins:
1 Power Clean | 1 rep, 95 lbs
20 Double Unders | 20 reps
2 Power Cleans | 2 reps, 95 lbs
20 Double Unders | 20 reps
3 Power Cleans | 3 reps, 95 lbs
20 Double Unders | 20 reps
4 Power Cleans | 4 reps, 95 lbs
20 Double Unders | 20 reps
5 Power Cleans | 5 reps, 95 lbs
20 Double Unders | 20 reps
6 Power Cleans | 6 reps, 95 lbs
20 Double Unders | 20 reps
7 Power Cleans | 7 reps, 95 lbs
20 Double Unders | 20 reps
8 Power Cleans | 8 reps, 95 lbs
20 Double Unders | 20 reps
9 Power Cleans | 9 reps, 95 lbs
20 Double Unders | 20 reps
10 Power Cleans | 10 reps, 95 lbs
20 Double Unders | 20 reps
11 Power Cleans | 9 reps, 95 lbs
3:30 pm: 9.6 miles averaging 7:20pace. Treadmill yet again for a quality day, did not want to deal with the wind. 2 miles easy, 8x3mins @ 6:15pace with 2min jogging recoveries, 2 miles easy. Felt really smooth on today's workout, could have pushed harder but did not. I did not feel that way last week when I did the same workout so I will chalk that up as progress. Followed this up with another 20mins in the sauna.
Thursday:
Finished my 30th book of the year finally so hit my goal for the year. Most likely will quit reading for a week or so before starting on the list for 2023. Shall it be 30 again? Thinking maybe 25, feeling like I was pushing it some this year to get in 30.
7 am: 9 miles averaging 7:45pace. Easy miles on the mill. Needed to stay close to the PC for work.
- Had PT over the lunch hour on the back (dry needling) and a realignment of the pelvic bone/lower spine. Had plans to lift this afternoon but was to sore afterwards so took the afternoon off.
6:30 am: 1:35 at the gym
Warmup: 8,000 meters of rowing, mobility and drills.
5 RFT: Double Dumbbell Walking Lunges and Burpee Box Jumps : 18 mins 28 secs | Rx'd
5 rounds of:
20 Double Dumbbell Walking Lunges | 25 lbs
20 Burpee Box Jumps, 24 in
Rest 1 min
- this was a grind-fest of a workout.
Been a while since we have seen gas that low... hopefully it stays around there. Under $40 to fill the truck, I'll take that.
3 pm: 5 miles averaging 7:45 pace followed directly with 20 mins in the sauna.
Saturday:
9 am: 1:10 at Crossfit
Warmup: 2000 meters of rowing, mobility and drills
Chipper: : 25 mins 48 secs
1 Wall Walk
2 Devil Press | 35 lbs
3 Pull-ups
4 Toes-to-bars
5 Dumbbell Push-ups | 35 lbs
6 Dumbbell Push Press | 35 lbs
7 Box Jumps, 24 in
8 Jumping Alternating Lunges
9 Goblet Squats | 53 lbs
10 Kettlebell Swings | 53 lbs
11 Burpees
12 oz of Beer
--- Spent the afternoon over at Shoot Indoors teaching Paula to handle a pistol. Her first time... I love taking newbies to shoot and teaching them that guns are not to be feared but to be respected.
Sunday:
11 am: The Solstice Slog has return after taking 5 years off!!!! Can't believe it has been 5 years since we have done this. The planned route was 16 miles and 4 breweries, of course shit changed on the fly and we ended up covering 20ish miles and 7 breweries. Needless to say it was an awesome day with awesome people and many stories came out of the run. We are talking about moving this to the summer so we don't have to deal with the cold and dark anymore, we will see.
Total Weekly Numbers
Missed 2 days of running this week but still got over 40 miles so I will take it. All good but to much treadmill time. Will be a bunch this week as well with the negative temps they have forecasted for this week.
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