Jan 23rd- Jan 29th

“Happiness is good health and a bad memory.” - Ingrid Bergman

Monday:  

9 am:  7.1 miles w/ 1500ft of vert averaging 11 min miles.  Easy jog/walk from Fowler Trailhead up Rattlesnake Gulch in Eldo State Park and back.  Been a bit since I have been up there.  Snow packed and some ice.  Was snowing as well.  Just a nice chill jog this morning.... 

3 pm:  55 mins in the garage gym doing this below followed by 40mins in the sauna

Tough 21 3.0

Tough 21, v3 variation. Do these 7 exercises for 3 sets: https://youtu.be/M3ivzTwDfKc

This video is for following along, 45 sec work, 15 sec rest x 7 exercises

Deload Back Squat : Completed | 155 lbs, 165 lbs, and 175 lbs | Rx'd

Sets

5 Back Squats, 40% 1RM | 155 lbs

5 Back Squats, 50% 1RM | 165 lbs

5 Back Squats, 60% 1RM | 175 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Barbell Curl 10-10-10-10 : 2080 lbs | 52 lbs, 52 lbs, 52 lbs, and 52 lbs | Rx'd 200 lbs

Sets

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

Russian Twist : 20-20-20 : 1500 lbs | 25 lbs, 25 lbs, and 25 lbs | Rx'd 0 lbs

Sets

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

3 Rounds

20sec calf raises 

10sec hold up

20sec calf raises

10sec hold up

30sec recovery

Tuesday:  

7 am:  Skimo 5.7 miles w/ 3000ft of vert in 2 hours.  3 easy uphill laps at Eldora this morning with RBA... Wanted to do more and should have but did not want to take the whole day off, just the morning.  Maybe next week.

4 pm:  1 hour at the gym.

Warmup: Airbike, mobility and drills

FT: Clean & Jerks, Assault Bike Calories, Clean & Jerks, and 16 more : 13 mins 8 secs | Rx'd
10 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
9 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
8 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
7 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
6 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
4 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
3 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
2 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
1 Clean & Jerk, 55% 1RM | 115 lbs

  

Wednesday:

NOTE:  Weight check-  172.4 lbs w/ 10.4% bodyfat... down another pound from last week so that is a win.  Was honestly expecting more but not surprising with the amount of pistachios I have been eating this week.  That needs to stop.  Getting closer to the 160s which is the goal.

9 am: 1 hour at the gym

Warmup: Rowing, mobility and drills

FT: 10 mins 14 secs | Rx'd

36 Dumbbell Thrusters, 30% 1RM | 25 lbs

36 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

24 Dumbbell Thrusters, 30% 1RM | 25 lbs

24 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

12 Dumbbell Thrusters, 30% 1RM | 25 lbs

12 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | 95 lbs, 100 lbs, and 105 lbs | Rx'd

Sets

5 Shoulder Press, 40% 1RM | 95 lbs

5 Shoulder Press, 50% 1RM | 100 lbs

5 Shoulder Press, 60% 1RM | 105 lbs

2:30 pm:  7.6 miles w/ 600ft of vert averaging 8:05pace.  Coalton Trailhead out on the Dirty Biz trails to Superior then back on the roads to stay out of the mud.  I had enough on the way out.  Felt good today.

4:30 pm:  20mins lifting in the garage followed by 30 mins in the sauna.

How to: https://youtu.be/zpEJX7e9Eqs

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups (Goal is 60, less if your not good at them yet)
20 to 30 Pull-ups (or substitute chair dips if you don't have pull-up bar)

Thursday:

9 am:  7.8 miles averaging 7:45pace.  Easy hour around the Louisville Tech Center just chilling... 6x20sec strides as well at the end.  Felt really good today and was great that the sun was out for a change.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Deadlift : 5-5-5-5-5 : 5625 lbs | 225 lbs, 225 lbs, 225 lbs, 225 lbs, and 225 lbs | Rx'd -1875 lbs

Sets

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

4 RF-ME / 1 min Stations: Kettlebell Swings and Box Jumps : 95 reps | 47, 48, 0, and 0 reps | Rx'd

4 rounds, 1 min per station:

Kettlebell Swing, 53 lbs

Box Jump, 24 in

Rest 1 min

--bailed after round 2 due to feeling the lower back and did not want to risk anything.  Being careful

Friday:

7 am:  Uphill ski.  6 miles w/ 3000ft of vert in 1:47ish.  3 uphill laps at Eldora... Windy as fuck this morning so made it a little bit more challenging.  Love watching the sunrise from the top of the first lap.

10:30 am:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Tabata This! : reps | | Rx'd

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up

Saturday: 

9 am:  15.25 miles w/ 2900ft of vert in 2:40.  Easy out and back on Sunshine Canyon with RBA.  Tired legs today but all good.  Been a solid week so far.  Not looking forward to the cold temps tomorrow.   Most likely no bike ride like I had planned.

Sunday:

8 am:   10 miles averaging 8min miles.  Easy cruise on the treadmill at Vasa due to the temps outside being below 0...  Just over it today.

10 am:  44 mins lifting right after the jog at Vasa.  Hit all the leg and core machines for 4 sets of 10-12 each.  Followed with 22mins in the sauna.

Total Weekly Numbers

Solid week this week.... Just did not get on the bike like I wanted.  I have been doing that on Sunday's and that was not going to happen today with the -5 degree wind chill outside. Looks like weather will be great next weekend for Old Man Winter.. should be fun.

Jan 16th- Jan 22nd

“Do what you can, with what you have, where you are.” - Theodore Roosevelt

Monday:  

-- Got home late last night and of course I could not sleep right away.  Finally fell asleep around midnight which meant I slept in until 8am this morning.  Late for me.  Just did not get a lot of sleep the past few days so it was much needed.  Rest day from running today but may hit the gym some.

10:30 am:  1 hour at the gym.

Warmup:  Rowing, mobility and some drills

4 RFT: Walking Lunges and AbMat Sit-ups : 16 mins 39 secs | Rx'd

4 rounds of:

Walking Lunge, 100 m

50 AbMat Sit-ups

Spent the rest of the hour doing PT and mobility work.

4 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 35 mins in the sauna.

Tuesday:  

9 am:  6.35 miles averaging 7:55 pace.  Easy out and back on the Dirty Biz loop from the Coalton Trailhead.  Super chill and took about mile and half to get warmed up and feeling normal.

2 pm:  45 mins Lifting in the garage.

Warmup:  Airbike, mobility and light squats

Wendler Back Squat: 2440 lbs 

Sets

5 Back Squats, 75% 1RM | 155 lbs

3 Back Squats, 85% 1RM | 175 lbs

1 Back Squat, 95% 1RM | 6 reps, 190 lbs

4 RFQ: Pistol (Right Leg)s and Pistol (Left Leg)s : used rings for balance

4 rounds of:

10 Pistol (Right Leg)s 

10 Pistol (Left Leg)s 

GHD Hip Extensions : 3x15 

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Russian Twist : 20-20-20 :

Sets

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

--followed with 30mins in the sauna.

  

Wednesday:

NOTE:  Weight check-  173.6lbs with 10.7% body fat.  Down another pound which I’ll take with the travel the past week. Was expecting to gain a little so that was a surprised this morning.

8:45 am:  1:30 in the gym.

Warmup: Rowing and mobility

Wendler Shoulder Press: Week 3 : 1670 lbs
Sets
5 Shoulder Press, 75% 1RM | 100 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 7 reps, 120 lbs

DB press : 4x10 : Completed | Rx'd

FT: Rope Climbs and Overhead Squats : 14 mins 21 secs | Not Rx'd
5 Rope Climbs
35 Overhead Squats, 40% 1RM | 75 lbs
4 Rope Climbs
28 Overhead Squats, 40% 1RM | 75 lbs
3 Rope Climbs
21 Overhead Squats, 40% 1RM | 75 lbs
2 Rope Climbs
14 Overhead Squats, 40% 1RM | 75 lbs
1 Rope Climb
7 Overhead Squats, 40% 1RM | 75 lbs

-Then-

Giddyup 12 Circuit

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups 
20 to 30 Pull-ups 

2:30 pm:  7.9 miles averaging 7:45 pace.  Easy jog on the mill due the blizzard outside.  Did not want to risk a fall so stayed inside. Did do 5x30sec in the middle of the run at sub 6 pace to blow out the carbon.

Thursday:

9:30 am:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

AMRAP 12 mins: 166 reps

12:00 AMRAP:

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 2 mins | 30 lbs

max rep Burpees, 2 mins

max rep Toes-to-bars, 2 mins

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

2 pm:  7.3miles w/ 700ft of vert averaging 8:15pace.  Easy cruise up and down McCaslin on the section with the most hills to get in some vert. Bike lane was clear of ice and snow which was nice. Legs are full of lead today.  Followed with 30mins in the sauna once I got home.

Friday:

7 am:  Skimo 4 miles w/ 2000ft of vert.  2 laps at Eldora before work.  Need to keep doing this 1-2 times a week.  So fun.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Weighted Pull-up :  615 lbs

Sets

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

Then

21-15-9: Pull-ups and Dumbbell Push Press : 3 mins 19 secs | Rx'd

21-15-9 reps of:

Pull-up

Dumbbell Push Press, 40% 1RM | 35 lbs

3 pm:  42 mins in the garage gym followed by 30mins in the sauna

Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):

Crunches

Oblique press

Hollow rock leg raises

Side Crunches (elbow to leg lift)

Glute-bridge clams (optional w/ band)

Curl crunch

Russian twists

Bicycles

Bent knee side planks

Planks 2 min

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Bulgarian split squat

Runner arabesque w/ high knee hold

Step back lunge w/ high knee hold

Figure 4 squat

Calf raises on a step

Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):

10 push-ups / 5 pull-ups

(Or as many as you can do of each)

Saturday: 

9 am:  1 hour at the gym... hit up the gym while waiting for it to warm up some this morning. 10 degrees out there.

Warmup: Airbike, mobility and drills.

6 RFT:  17 mins 42 secs | Rx'd

6 rounds of:

40 Double Unders

20 Wall Balls, 20 lbs

20 Box Jump Overs, 24 in

--- that one was rougher than it looks... 

11 AM: 13 miles w/ 2500ft of vert averaging 10 min miles.  Started at Mt Santias trailhead and ran an out and back up Sunshine Canyon to just under the 8,000ft level.  Man I had no power on the uphill and walked more than I would have liked.  Gym took more out of my legs this morning than I thought.  All good though..

Sunday:

10 am:   22 mile ride w/ 1900ft of vert in about 2:30 with Paula.  Old Man Winter training ride from Golden around the Lakewood area.  More climbing than expected which I need.  Felt pretty damn good on this ride, lots of stops waiting for the group to come back together.  Pretty tired afterwards so moved the run that was for today to tomorrow.

Total Weekly Numbers

Solid damn week this week... need more running but did put in the time overall.  I feel like the fitness is finally starting to come back and my left leg is not aching all the damn time which has been a trend since last fall from the back injury.

Jan 9th- Jan 15th

“If the highest aim of a captain were to preserve his ship, he would keep it in port forever.” - Thomas Aquinas

Monday:  

6:45 am:  1 hour at the gym.

Warmup: Airbike, mobility

Bench Press : 3 Rep Max : Rx'd
Sets
3 Bench Press | 185 lbs

FT: Assault Bikes, Push-ups, and Burpees : 7 mins 23 secs | Rx'd
60 Assault Bikes
50 Push-ups
40 Burpees

2 pm:  7.7 miles averaging 7:50pace.  Easy hood cruise from the house.  Easy hour with 5x15sec pickups in the middle.  Finally a nice day out there!

4 pm:  Tough 21 workout in the garage... wondering what it is you can see it here.   https://youtu.be/JTf1Ro6FzeQ

--- so I put in for the Leadville 100 MTB not really thinking it was only 4 weeks after Hardrock.  Bummed that I did not get in but at the same time I am relieved as well if that makes sense.

Tuesday:  

7 am:  4.5 miles w/ 2200ft of vert of Skimo and then after the race just skied downhill the rest of the morning getting in 12 more runs.  Great morning at ABasin!!!!  Need to take more photos but it was to cold out and the weather was shit.  

  

Wednesday:

NOTE:  Weight check-  174.2lbs.... huge improvement since I cleaned up my diet on Saturday.  Down 4 pounds... bet it mostly inflammation disappearing.

6:30 am:  1:10 at the gym

Warmup: Rowing, mobility and drills

AMRAP 15 mins 6 rounds + 7 GHD Sit-ups | Rx'd

15 mins:

75 Row Calories

then in the remaining time, AMRAP of:

12 GHD Sit-ups

2 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

4 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

6 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

8 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

10 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

12 Power Snatches, 65% 1RM | 75 lbs

12 GHD Sit-ups

14 Power Snatches, 65% 1RM |  lbs

2 pm: 6.1 miles averaging 8:10 pace.  Easy cruise around the hood.  Kept it really chill with the races this weekend.

3:30 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 30mins in the sauna.

Thursday:

--Finished book number 2 of 2023, Greenlights this morning before heading to the gym.  Very good book, I was surprised.

6:30 am:  1 hour at the gym.

Warmup: rowing, mobility and drills

AMRAP 20 mins: 11 rounds | 385 reps |

20:00 AMRAP:

5 Push Jerks, 65% 1RM | 100 lbs

10 Box Jumps, 24 in

20 Dumbbell Walking Lunges, 35 lbs

9:30 am: 4.75 miles averaging 8:25pace.  Easy chill jog around the hood... mini taper.

2 pm:  15.9 miles w/ 1000ft of vert bike ride.  Chill afternoon ride with Paula to take advantage of the 45 and sunny afternoon.  Some mud on the dirt road on the Costco loop.  Combo of sections of the Dirty Biz, Costco Loop, and Davidson Mesa.  Fun afternoon.

--Forgot to include the post cards I have gotten over the past 2 weeks.  One from JT and one from Dad/Sheryl from HI.  Love getting these surprises in the mail.

Friday:

Morning:  Travel day to Phoenix to have some fun....  Was supposed to jog 30 mins today but ran out of time due to the travel delays.  All good.  Got checked in for the races this weekend and chilled at the rental house.

Saturday: 

8 am:  12.5 miles w/ 1300ft of vert averaging 7:35pace.  Coldwater Rumble 20K- 5th

Started out super easy being in about 10-12th place at mile 2 as a warmup then ran the rest as a progression run to the finish and ended up 5th.  Super happy about this considering what I am working back from.  Fitness is slowly coming around.

Sunday:

7 am:  13.1 miles averaging 9:30pace.  Phoenix Rock-n-Roll Half Marathon with Don.  We are both trash from yesterday's trail races, I got 5th in the 20K as I said above and he won the 52 miler.  Second year in a row we have done this double.  Last year I was fit enough to run a 1:20 here after racing hard on Sat but not this year.  Jogged it out and had some fun in the cold ass rain...

After the half marathon we had about 5 hours to waste before we needed to get to the airport to fly home.  Found a Black Rifle Coffee store which of course I was in heaven... if you know me this is my favorite coffee brand and has been for 10 years or so.  Guess they just started opening store fronts in AZ, UT, GA and TX in the past few years.  I had no clue...

Still had a while after the coffee shop and lunch so we headed to the Musical Instrument Museum... If you are looking for something to waste some time that is entertaining when in Phoenix, go here.... it is amazing....  and yes that is Prince's piano and outfit down below.  They also had guitars from many famous artists including Elvis, Johnny Cash, and many others.... so cool.

Total Weekly Numbers

Solid damn week..... very happy about it even with missing a 30 min shakeout jog on Friday.  The base training for HR has started along with getting ready for GT Ski.  Next race is Old Man Winter in 3 weeks.