Feb 20th- Feb 26th

“Curiosity will conquer fear even more than bravery will.” - James Stephens

This quote was picked this week for what Paula has planned this weekend, racing across Florida during Sea to Sea.  It has been a few years since she has done a race like this due to injuries so she is deeply curious on how her body will respond.  Going to be an adventure for sure!!  Of course I will be glued on the tracker from Thursday to Sunday.

Monday:  

6 am:  1 hour at the gym

Warmup:  Running, mobility and drills

6 RFT:  20 mins 25 secs | Rx'd

6 rounds of:

Run, 400 m

25 Burpees

2 pm:  Walk 2.7miles in 40mins.  Easy walk around the hood before I take Paula to the airport.  She is heading to FL to race across the state in Sea to Sea Adventure Race.... I am actually jealous I am not in the race.  LOL...

Tuesday:  

7 am:  Skimo- 4 miles w/ 2500ft of vert in 1:05.  2 laps at Eldora before they kicked everyone off and closed the mountain due to crazy winds in the 60-80mph range.  I did not think it was that bad but guess they did. LOL.

-- As I stated above Paula is in FL doing that adventure race over the next week so I have a roommate this week.  Picked her up on the way back from Eldora and yes she rides like a person in the passenger seat.  LOL.

2 PM:  Walk 3 miles in 47mins.  Dog walk around the hood with Venus before lifting in the garage.

3 PM:  35mins lifting in the garage followed by 30mins in the sauna

Bench Press : 

Sets

5 Bench Press, 40% 1RM | 135 lbs

5 Bench Press, 50% 1RM | 145 lbs

5 Bench Press, 60% 1RM | 155 lbs

Wendler Front Squat: Week 4 : 

Sets

5 Front Squats, 40% 1RM | 95 lbs

5 Front Squats, 50% 1RM | 115 lbs

5 Front Squats, 60% 1RM | 135 lbs

GHD Hip Extensions : 3x15 : 

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Alternating Dumbbell Hammer Curl : 

Sets

10 Alternating Dumbbell Hammer Curls | 20 lbs

10 Alternating Dumbbell Hammer Curls | 20 lbs

10 Alternating Dumbbell Hammer Curls | 20 lbs

L Sit : 6x 20 secs : 

Sets

L Sit, 20 secs

L Sit, 20 secs

L Sit, 20 secs

L Sit, 20 secs

L Sit, 20 secs

L Sit, 20 secs

4 Rounds

20sec calf raises

10sec hold up

20sec calf raises

10sec hold up

30sec recovery

Wednesday:

NOTE:  No weight check in today.  The antibiotics that I finished on Monday due to the dental implant I had last week has my gut all messed up and bloated as hell since Sunday.

7 AM:  1:10 at the gym

Warmup: Airbike, mobility and drills

Alt EMOM 30 mins:
Every 1 min for 30 mins, alternating between:
3 Deadlifts, 80% 1RM | 275 lbs
1 Rope Climb

Reverse Hyper :
Sets
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs
12 Reverse Hypers | 80 lbs

9 AM:  7.25 miles averaging 8:25pace.  Easy run on the road by the gym. Looping through the Tech Center on icy damn roads again. At least there are hardly any cars in the Tech Center which is why I chose to run here.

3 PM:  40 mins in the garage gym followed by 30mins in the sauna.

In the garage. Strength - 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)

Thursday:

7 AM:  1 hour at the gym.

Warmup: Rowing, mobility and drills

3 RFT:  7 mins 23 secs 

3 rounds of:

Row, 250 m

21 Dumbbell Thrusters, 25% 1RM | 25 lbs

12 Pull-ups

9 AM :  7.25 miles averaging 8:20pace.  Easy miles on the treadmill at Vasa right after Crossfit.  Keeping it inside due to it being -5 degrees outside.  Was planning on skiing this morning but bailed due to shitty roads and the temp so treadmill it is.  Just a chill jog.  Followed this up with 20mins in the sauna at Vasa which is hotter than mine at home.

Friday:

-  Woke up to damn early today (3:30am) yet again.  Going to suck since I am working an aid station tonight from 6pm-1am up in the mountains... lots of coffee will be drunk in the next 20 hours or so.  Spent all morning before heading to the gym checking for updates on Paula as her team is racing Sea to Sea across Florida.  Here are a few photos I pulled off  Facebook along with the order of events they have to do over the 72 hours or so.  As of this morning they were finishing up Leg 3.  I think this needs to go on the list to try sometime.  I will randomly be adding photos the next few days just because.

9 AM: 1 hour in the gym plus 27 mins of mobility combined before and after the gym.

Warmup: Shuttle runs, mobility and drills

CrossFit Games Open 23.2A (15mins) - 138 reps | Rx'd
AMReps in 15 mins:
5 Burpee Pull-ups | 5 reps
10 Shuttle Runs, 50 ft | 10 reps
10 Burpee Pull-ups | 10 reps
10 Shuttle Runs, 50 ft | 10 reps
15 Burpee Pull-ups | 15 reps
10 Shuttle Runs, 50 ft | 10 reps
20 Burpee Pull-ups | 20 reps
10 Shuttle Runs, 50 ft | 10 reps
25 Burpee Pull-ups | 25 reps
10 Shuttle Runs, 50 ft | 10 reps
30 Burpee Pull-ups | 13 reps
10 Shuttle Runs, 50 ft
35 Burpee Pull-ups
10 Shuttle Runs, 50 ft
40 Burpee Pull-ups
10 Shuttle Runs, 50 ft

-directly into-

CrossFit Games Open 23.2B (5 mins to find max): 162 lbs
Sets
1 Thruster | 162 lbs

--  Headed up to Staunton State Park this afternoon to volunteer for the Running Up for Air 24 hour that starts at 6pm tonight.  I will be manning the upper aid station at 9500ft in the middle of nowhere.  Guess it really should not be called an aid station, there is no water (it just freezes up there) or food.  I am mostly just there in case someone gets in trouble during the night, call it more of a safety net for the runners.  Was up there from 4:30pm to about 1am before hiking myself out when my replacements showed up.  At least it was only about 0 degrees this year verses the -20 degrees it was last year up there.  Hardrock volunteer hours I need for this summer are now complete which is nice to have off my plate.

Saturday: 

3 PM:  1.5 mile dog walk late this afternoon and that is it.  I was totally destroyed from being up all night volunteering last night.  Got to bed about 4am and was up before 8am.  I had plans to do my long run this afternoon and ski tomorrow but that did not happen.  Spent most of the day napping on and off for 15 to 30mins at a time and tracking Paula in her race across Florida.  Did find this photo of her on Facebook trekking today.  She should be finishing sometime on Sunday mid-day.

Sunday:

3 PM:   1.5 mile dog walk late this afternoon-- mental health day aka bad depression day.... had no motivation or even wanted to leave the house.  They only reason I got in a dog walk is because Venus was pacing around wanting to go otherwise I never would have gotten out of my pjs.  Totally fucked up this weekend... sigh...

Total Weekly Numbers

"Note to self: Let shit go."  - Confucius

- SHIT week overall......  Need to let this weekend go and not obsess over it like I normally do.  Just need to get back on the wagon.

Feb 13th- Feb 19th

“May you live all the days of your life.” - Jonathan Swift

Monday:  

-- Planning on less volume over all this week due to it being a recovery week of sorts and the dental implant process I started.  Good times... sigh.

6 am:  44 mins in the garage

Warmup: Crossover Symmetry shoulders and hips

3 sets:

10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)

20 Single Arm Alternating Kettlebell Swing

60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)

3 Sets x 10 Tempo Back Squat @6-7/10 RPE

Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at top

4 Sets:

12 Single Arm Kettlebell Hang Cleans (44) (6 each side)

12 Kettlebell Goblet Squats (44)

12 Single-arm kettlebell Push Press (44) (6 each side)

-rest 1 minute after each set-

1 pm:  Walking 2.6 miles in 44mins.  Easy walk around the hood in between meetings.  Can't run today or do Crossfit due to this dental implant so walking it is.  He told me a day or two with keeping my HR low so that the blood pressure does not knock the implant loose before it has time to take.

Tuesday:  

6:45 am:  1 hour at the gym

Warmup:  Airbike, mobility and drills

FT:  22 mins 36 secs | Rx'd

50 Assault Bike Calories

-- then --

5 rounds of:

15 Toes-to-bars

Dumbbell Front Rack Walking Lunge, 20 lbs, 50 m

-- then --

50 Assault Bike Calories

Wednesday:

NOTE:  Weight check-  169.2 pounds w/ 8.4% bodyfat.  Even though the challenge is over at the gym I am keeping it going with eating super clean.  Did add back in a little bit of dairy with heavy cream in the mornings for my coffee (missed it the most) and Greek yogurt due to being on antibiotics from dental work for the rest of the week but that is the only change right now.  Might quit with the updated weekly weigh-ins on here since I hit my goals.  I know as training ramps up the next few months the pounds will drop more, will prob even lose muscle mass which I will try to prevent but will happen.

This sucked to wake up to.  Still coming down as well.

2:30 pm:  7.5 miles averaging 8:10 pace.  Easy spin on the treadmill.  Got about 8-10 inches of snow today and did not feel like slogging through it or dodging cars.

4 pm:  38 mins garage gym after jogging followed by 35 mins in the sauna.

Wendler Bench Press: Week 3 : 1535 lbs 

Sets

5 Bench Press, 75% 1RM | 160 lbs

3 Bench Press, 85% 1RM | 180 lbs

1 Bench Press, 95% 1RM | 1 rep, 195 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : 

Sets

10 Dumbbell Bench Press, 50% 1RM | 105 lbs

10 Dumbbell Bench Press, 50% 1RM | 105 lbs

10 Dumbbell Bench Press, 50% 1RM | 105 lbs

10 Dumbbell Bench Press, 50% 1RM | 105 lbs

10 Dumbbell Bench Press, 50% 1RM | 105 lbs

Squat Snatch : 3-3-3-3-3 : 

Sets

3 Squat Snatches | 85 lbs

3 Squat Snatches | 95 lbs

3 Squat Snatches | 100 lbs

3 Squat Snatches | 105 lbs

3 Squat Snatches | 110 lbs

GHD Hip Extensions : 3x15 : 

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Thursday:

7 am:  1:30 at the gym

Warmup: Rowing, mobility and drills

AMRAP 18 mins: 6 rounds + 18 Row Calories + 18 Push-ups + 1 Alternating Dumbbell Hang Clean & Jerk | 361 reps | Rx'd

18:00 AMRAP:

18 Row Calories

18 Push-ups

18 Alternating Dumbbell Hang Clean & Jerks, 35 lbs

GHD Sit-ups : 4x15

Sets

15 GHD Sit-ups

15 GHD Sit-ups

15 GHD Sit-ups

15 GHD Sit-ups

Strict Pull-ups : 5x5

Sets

5 Strict Pull-ups

5 Strict Pull-ups

5 Strict Pull-ups

5 Strict Pull-ups

5 Strict Pull-ups

Barbell Curl 10-10-10-10 :

Sets

10 Barbell Curls | 55 lbs

10 Barbell Curls | 55 lbs

10 Barbell Curls | 55 lbs

10 Barbell Curls | 55 lbs

Russian Twist : 20-20-20 : 

Sets

20 Russian Twists | 26 lbs

20 Russian Twists | 26 lbs

20 Russian Twists | 26 lbs

Reverse Hyper : 12-12-12-12 : 

Sets

12 Reverse Hypers | 70 lbs

12 Reverse Hypers | 80 lbs

12 Reverse Hypers | 80 lbs

12 Reverse Hypers | 80 lbs

11 am:  6.3 miles averaging 8min pace.  Easy cruise around the hood on snow packed roads.  May be cold out there but with the sun shining it was not bad at all.  Glad I did not decide to hit the mill.

Friday:

9 am:  1:20 at the gym.  

Warmup: rowing, GoWod stretching and drills

CrossFit Games Open 14.4 / 23.1 - Rx'd : 180 reps | Rx'd

AMReps in 14 mins:

60 Row (calories)s | 60 reps

50 Toes-to-bars | 50 reps

40 Wall Balls, 20 lbs, 10 ft | 40 reps

30 Cleans, 135 lbs | 30 reps

20 Muscle-ups

-  Had 3 attempts on the muscle-ups but no luck.  Think I might try to learn how to do one this year if I decide to stay at the gym after April.

2 pm:  7.6 miles w/ 800ft of vert averaging 7:30pace.  Easy out and back from the Colton Trailhead up to 128, down some then turn around and come back.  Good rolling hills on this out and back.

Saturday: 

- Finished book number 7 of the year this morning, Free Outside... worth the read if you like backpacking stories.  

9 am:  1 hour at the gym while waiting for it to warm up some.

Warmup: Rowing, mobility and drills

10 RFT: 17 mins 42 secs | Rx'd

10 rounds of:

Partner Wod

10 Dumbbell Deadlifts, 50 lbs

Dumbbell Farmer Carry, 50 lbs, 100 m

10 Dumbbell Deadlifts, 50 lbs

*Alternate With Partner

11 AM:  15 miles w/ 1000ft of vert averaging 8:10pace.  Looping around from Costco in Superior heading all the way to Boulder and back hitting up all the small hills on the way.  BONK CITY the last 3 miles... not sure why, was good the last few weeks and used the same nutrition so I honestly have no clue. 

Sunday:

8 am:   Skimo 6 miles w/ 3400ft of vert in 2:40.  Solo trip to Hidden Valley in RMNP to play for the morning.  Almost left without getting out of the car due to the winds but said fuck it.  Glad I did.  Went to the top it was a white out and hard to ski down due to being so hard to see. So when I hit Trailridge Road I did a few miles skinning out and back to practice more flatter skinning which a lot of the Grand Traverse is.  Epic morning up there!

Total Weekly Numbers

Supposed to be a recovery week of sort but still a lot of hours.  Will need to cut back on the gym soon and up the miles.  Should be hitting back closer to the 20 hour mark this coming week I think if I can get in the 3 ski days I have planned.

--  I was not going to share this but hell, why not...  So if you have been reading on here the past few months you know I have been bitching about my weight gain from my injury and that I went Whole 30 for the past 35 days.  Basically, no processed food, added sugar, alcohol, or dairy.  I lost about 12lbs of fat and gained 2lbs of muscle according to the measurements.  Here is the before and after photos.

 

Feb 6th- Feb 12th

“Things are not quite so simple always as black and white.” - Doris Lessing

Monday:  

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Row 500 m TT : 1 min 35.3 secs | Rx'd 

Intervals

Row, 500 m | 1:35.3

10 RFT: *Alternate With Partners : 19 mins 26 secs | Rx'd

10 rounds of:

Row, 200 m

20 Kettlebell Swings, 53 lbs

Row, 200 m

*Alternate With Partner

3 pm: 54mins in the garage gym

Tough 21, v2 variation. Do these 7 exercises for 3 sets: https://youtu.be/FEWesjeLI74

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

Wendler Front Squat: Week 2 : 1380 lbs | Rx'd

Sets

3 Front Squats, 70% 1RM | 135 lbs

3 Front Squats, 80% 1RM | 155 lbs

3 Front Squats, 90% 1RM | 3 reps, 170 lbs

Front Rack Lunge : 5x10 : 3500 lbs | 

Sets

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

4 Rounds

20sec calf raises

10sec hold up

20sec calf raises

10sec hold up

30sec recoveries

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

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

--30min sauna session right after lifting.

Tuesday:  

7 am:   Skimo- 5.7 miles w/ 3000ft of vert in 1:40ish.  Dawn Patrol at Eldora again.  Was able to get in 3 laps today but was pushing it time wise for a call.  Need to be more aware of time, lol.

10:30 am:  1 hour at the gym.

Warmup:  Airbike, mobility and drills

Push Press : 3-3-3-3-3 : 2025 lbs | 

Sets

3 Push Press | 115 lbs

3 Push Press | 125 lbs

3 Push Press | 135 lbs

3 Push Press | 145 lbs

3 Push Press | 155 lbs

AMRAP 10 mins: 7 rounds + 5 Push Press + 10 Deadlifts + 1 Box Jump | 226 reps 

10:00 AMRAP:

5 Push Press, 45% 1RM | 95 lbs

10 Deadlifts | 95 lbs

15 Box Jumps, 24 in

Wednesday:

NOTE:  Weight check-  No weight check this morning... will try to grab it tomorrow morning.

6:15 am:  7.6 miles w/ 500ft of vert averaging 7:55pace.  Easy miles with Don on an out and back on my Costco loop this morning watching the sunrise.  I was dreading running this early in 25 degree weather with headlamps but hell I really enjoyed it.  May get back to doing this more often again instead of waiting for it to warmup like I have been.

3 pm:  43mins in the garage

GIDDYUP 12:

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

Complete in any order or break up throughout the day

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 

20 to 30 Pull-ups

Wendler Bench Press: Week 2 : 1530 lbs

Sets

3 Bench Press, 70% 1RM | 160 lbs

3 Bench Press, 80% 1RM | 170 lbs

3 Bench Press, 90% 1RM | 3 reps, 180 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : 

Sets

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

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

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

5:30 pm:  4.7 miles averaging 8min pace.  Roosty Run Club... Donnie and I started out with the group then broke off for our own route.  We were both trying the ON Running shoes during this run from the ON rep and both of us were bitching on how bad our feet hurt.  Guess I will never be buying those shoes.

Thursday:

NOTE:  Weight check-  169.4 pounds @ 8.7% body fat... gained a pound over last week but the body fat is down which is all I truly care about.

7 am:  Skimo- 5 miles w/ 2500ft of vert in 1:25.  Dawn Patrol at Eldora yet again...  2 and half laps this time.  Cut the last lap short so I could call into a meeting at work verses missing it.  Was zero degrees up there with wind so no photos this time.

10:30 pm:  1 hour in the gym

Warmup: Airbike, mobility and drills

AMRAP 20 mins: 10 rounds + 20reps | Rx'd

20:00 AMRAP:

3x [ 10 Pull-ups + 15 Push-ups + 20 Alternating Jumping Lunges ]

Run, 400 m

--- this got super spicy!!!!

5pm: 35mins in the sauna while on a work call with China...

Friday:

9:15 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

FT:: 13 mins 20 secs | Rx'd

100 Burpee Box Jump Overs, 24 lbs

Every 2 mins (starting at 0:00) complete:

5 Squat Cleans, 50% 1RM | 95 lbs

2 pm: 8 miles w/ 600ft of vert averaging 7:35pace.  Easy out and back on the Dirty Biz trails from the Coalton Trailhead.  50 degrees and sunny out there, felt like spring... Felt pretty damn good and legs felt good today.

4 pm:  31mins in the garage gym

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

Warmup: Airbike, mobility and drills

Chipper: Partner Wods: 22 mins 20 secs | Rx'd

Partner Wod

120 Toes-to-bars

120 Kettlebell Swings, 53 lbs

120 Wall Balls, 20 lbs

120 Assault Bike Calories

Switch Every, 1 min

11 AM:  8 miles w/ 1900ft of vert in 1:30.  Easy out and back from NCAR.  Mesa trail to about halfway up Flagstaff mountain and back.  Felt really good today and just kept it super chill.  Between the intermittent deep mud and death ice I really did not have a choice but to keep it chill.

--  Got this letter in the mail today.... Two and half years later I am finally done with my Invisalign, I have one more dental thing that starts on Monday and should take 3-6 months depending on how I heal and I am done.  Finally starting to see the light at the end of the tunnel.  Trying to get as much done now before summer.  A whole new smile will be unveiled soon.

6 pm:   Paula and I headed over to Mother Tucker Brewery in Thornton this evening to watch GZ and Spare Change play.  Always have a good time watching these guys.

Sunday:

8 am:   18.5 miles w/ 3300ft of vert averaging 9:30pace.  Easy jog up to Gold Hill and back from Boulder with Donnie.  Super chill enjoying not sliding on ice or mud.  LOL... awesome morning!!!  Stopped in Gold Hill for coffee before heading back.

Total Weekly Numbers

Another solid week... the bricks are being laid for some harder training this Spring and Summer... Super happy how things are coming along.  The nutrition challenge is over at the gym after 35 days.  I will share those results next week once I get the photos.  Went much better than I expected it would.  Also finished book number 6 of the year already on Saturday.  

 

Jan 30th- Feb 5th

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Monday:  

9 am:  1:20 at the gym

Warmup: Rowing, mobility and drills

5x AMRAP 3 mins: 15.889 rounds | Rx'd
5x 3:00 AMRAP:
3 Overhead Squats, 60% 1RM | 75 lbs
6 Toes-to-bars
9 Box Jumps, 24 in
Resting 1 min between each AMRAP.

Wendler Front Squat: Week 1 : 2180 lbs | 115 lbs, 135 lbs, and 155 lbs | Rx'd 180 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 6 reps, 155 lbs

Front Rack Lunge : 5x10 : 3250 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd
Sets
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs

---  Got another postcard in the mail today from JT...  Good one.  Will do 30-40mins in the sauna this evening.

Tuesday:  

7 am:  4 miles w/ 2000ft of vert in just over an hour.  2 easy before work laps at Eldora.. super damn cold this morning.  Was 1 degrees out there with gust up to 20mph when I started.  Surprised myself getting out there and honestly I had to many layers on and soak right through them making me cold due to being wet from sweat.  One of the reasons I only did 2 laps instead of 3 and also because of work.

9:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 12 mins: 6 rounds + 6 Dumbbell Snatches | 186 reps

12:00 AMRAP:

24 Dumbbell Snatches, 50 lbs

6 Burpee Pull-ups

-- that got a little rough.

2 pm:   4 miles averaging 7:50pace.  Easy jog around the hood from the house.  Thought I would get out between meetings since I skied less than I wanted this morning to make up for it.  

-- Came back from this jog to my phone blowing up from this Bronco's news.. yes I am a huge Bronco's fan if you did not already know that.

4 pm: 21 mins doing Jeff's Tough 21, v1 variation. Do these 7 exercises for 3 sets: https://youtu.be/JTf1Ro6FzeQ

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

--35 mins in the sauna right afterwards.

Wednesday:

NOTE:  Weight check-  168.8 lbs w/ 9.3% bodyfat... down almost 4lbs in a week... WTF... I was not expecting that drop from last week.  Finally in the 160's where I want to be and there is still 2 more weeks in this clean eating challenge.  Down 10lbs in 4 weeks so far.  Hopefully todays weigh in was not just a fluke.

9 am:  8 miles averaging 7:25pace.  Easy cruise by the gym so I could hit the gym afterwards.  Way over dressed today, was soaked when I got done.  So nice that the weather turned back to normal temps and sunshine.

10:30 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

Front Squat : 3-3-3-3-3 : 2460 lbs

Sets

3 Front Squats | 155 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 170 lbs

FT: Burpees Every Minute On The Minutes and Assault Bike Calories : 7 mins 43 secs | Rx'd

5 Burpees Every Minute On The Minutes

100 Assault Bike Calories

--- that second part SUCKED.... I was on the floor unable to walk for a few mins, legs were shot.

4 pm:  40mins In the garage gym

GIDDYUP 12:

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

Complete in any order or break up throughout the day

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

20 to 30 Pull-ups

Wendler Bench Press: Week 1 : 2950 lbs 

Sets

5 Bench Press, 65% 1RM | 135 lbs

5 Bench Press, 75% 1RM | 145 lbs

5 Bench Press, 85% 1RM | 10 reps, 155 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : Completed 

Sets

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

Thursday:

Had plans to do early morning uphill ski at Eldora this morning then work all day from up there doing a lap or two throughout the day but shitty sleep last night (being awake from 1-3am) had me over sleep this morning to get up there in time.  Next Thursday hopefully.

9 am:  6.2 miles averaging 7:45pace.  Easy jog up and down Simms from the house.  Really the only hills close to the house.  LOL...  Feeling good

3:30 pm:  Bike 16.5 miles w/ 1100ft of vert. Easy spin out to HWY 93 and back from the house in between meetings this afternoon.  Just trying to fit it all in before it gets dark.  I am not riding roads when it is dark out and trails are still a mess right now.  Will be doing another 30mins in the sauna this evening.

Friday:

8:30 am:  17.6 miles w/ 3100ft of vert averaging 9 min miles.  Took the morning off work and did an easy run up Sunshine Canyon towards Gold Hill and back.  Third week in a row I have done my long run up and down the canyon, I still have not made it to Gold Hill yet.  Turned around about a half mile before the town.  Next week I should finally be running long enough to make to town.  I hurt after this one, legs are shot, think from the downhill back to Boulder.

3 pm:  38mins in the garage gym  Strength - 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

Saturday: 

7:30 am:  7.2 miles averaging 8min pace.  Easy cruise around the Tech Center in Louisville on the roads.  Tired today from yesterday's run up to Gold Hill, took me about 3 miles before I started to cruise without any real effort.  Followed with 15mins of stretching and rolling before hitting the gym.

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

120-90-60: Partner Wods,  31 mins 8 secs | Rx'd

120-90-60 reps of:

Partner Wod

Row Calorie

Wall Ball, 20 lbs

Push-up

Partner with Charlie 

Sunday:

10 am:   6.4 miles averaging 6:35pace.  Old Man Winter 10K... Fun run!!!  Did not warm up or anything and used the first mile to mile and half as my warmup since I really did not care about my time due to the ice and mud on the course.  Ran it as a progression run with every mile faster.  

11:30 am:  Bike 31.5 miles w/ 1600ft of vert in 2:10.  Old Man Winter 50K gravel... Right after the 10K run as part of the combo race.  SO MUCH FUN!!!  Rode the first 10ish miles with Paula then took off on my own.  Felt pretty damn strong considering I am no where near being in any sort of bike shape.  This may become a yearly thing going forward.

Total Weekly Numbers

Another solid week!  Biggest bummer of the week was that I could not make Thursday a ski day but I did replace the ski with a run and bike so it is all good.  3 weeks in a row where my total time has been above 19 hours across all things that I track.  Love that trend.. ;o)