“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
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
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.
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