“If you can't describe what you are doing as a process, you don't know what you're doing.” - W. Edwards Deming
After my shitty week last week and dealing with some demons over the weekend I have to get back in touch with the process of everything. Seems like I need to remind myself that often lately, enjoy the process.
Monday:
6 AM: 1 hour at the gym, ending up with 2.25 miles of running in this workout as well.
Warmup: jogging, mobility and drills
10 RFT: Clean & Jerks, 200 m, Pull-ups, and 2 more : 21 mins | Rx'd
10 rounds of:
3 Clean & Jerks, 50% 1RM | 115 lbs
Run, 200 m
5 Pull-ups
10 Push-ups
15 Air Squats
2:30 PM: 25 min afternoon dog walk before hitting the garage gym.
3 PM: 39 mins in the garage gym followed by 30min sauna
Bench Press 10x10
Sets
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
Bent Over Barbell Row
Sets
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
10 Bent Over Barbell Rows | 100 lbs
Barbell Curl
Sets
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
Bb Skull Crusher
Sets
10 Barbell Skull Crushers | 57 lbs
10 Barbell Skull Crushers | 57 lbs
10 Barbell Skull Crushers | 57 lbs
10 Barbell Skull Crushers | 57 lbs
GHD Hip Extensions : 3x15
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Tuesday:
7 am: 1 hour at the gym
Warmup: Airbike, mobility and drills
AMRAP 20 mins: 7 rounds + 1 Burpee | 281 reps
20:00 AMRAP:
25 Burpees
15 Back Squats, 45% 1RM | 115 lbs
-Legs are shot after this one, ended up with 105 squats and 176 burpees... ouch.
8 AM: 7.6 miles w/ 600ft of vert averaging 7:55pace. Easy out and back on the dirt roads behind Costco. Windy as fuck but otherwise a great run! Legs were better than expected after all those squats.
-- Went out this evening with Paula and her friends to celebrate her 73 hour adventure race across Florida this past weekend. Used up my one February drink (margarita) on the last day of the month.
Wednesday:
NOTE: No weight check today... forgot about it when I woke up plus I don't like weighing myself the morning after drinking, it is always high even after 1 drink.
7 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
10x 2 mins RemReps:
10 rounds, 2 mins each, of:
1 Shoulder Press + 2 Push Press + 3 Push Jerk, 1 min | 115 lbs
1 Rope Climb, 1 min
max rep Double Unders
Rest 1 min
9 AM: 8.5 miles w/ 700ft of vert averaging 7:20pace. 20min warmup/ 2x10min tempo w/ 3min recovery/ 20min cooldown. Did this on part of the Dirty Bizmark as an out and back from the Coalton Trailhead. Best run that I have had in a while, shocked me it went well considering how trashed my legs are from all the squats yesterday. The 10min tempos were between 6 and 6:30 pace for the most part depending on if I was going up, down or flat.
3:30 PM: 37mins in the garage gym followed by 30mins in the sauna
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)
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: Skimo 7.5 miles w/ 3900ft of vert in 2 hours. 4 early morning uphill laps at Eldora. Felt a lot faster today even though the legs are shot from weights this week. I have never been able to get in 4 laps between 7-9am, usually all I get in is 3.
10:30 AM : 1 hour at the gym
Warmup: Airbike, mobility and drills
8 RFT: 13 mins 23 secs | Rx'd
8 rounds of:
8 Toes-to-bars
8 Kettlebell Swings, 53 lbs
8 Wall Balls, 20 lbs
8 Assault Bike Calories
--had to stop by on my way home from the gym to see this monkey since Paula had to go to the office all day today. Having her all last week really made me miss having a dog in the house.
Friday:
7 AM: 1:15 at the gym
Warmup: Rowing, jump rope, lots of mobility and drills
CrossFit Games Open 23.3 - Rx'd : 125 reps | Rx'd
AMReps in 12 mins:
5 Wall Walks | 5 reps
50 Double Unders | 50 reps
15 Snatches, 95 lbs | 15 reps
5 Wall Walks | 5 reps
50 Double Unders | 50 reps
12 Snatches, 135 lbs -- to heavy for me here, tapped out
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches, 185 lbs
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches, 225 lbs
-- Just like that the Crossfit Open is over for me. We will see where I ranked Worldwide on either Monday night or Tuesday. This is my 5th or 6th Open and it is always cool to see where I ended up overall verses past years. I will post it on next Tuesday.
Saturday:
8 AM: 18.75 miles w/ 5100ft of vert in 3:45. Easy long run on Mount Santias. Did 3 large loops then up the valley over the ridge to town and back to get to the 3:45 time that I was supposed to run. Donnie showed up at mile 10 and finished up with me. Pretty damn tired after this run for the rest of the day. Biggest day I have had in a while.
Sunday:
8 AM: Skimo 7 miles w/ 3000ft of vert in 3 hours. Some ski touring in RMNP, true back country conditions today. Hit up Hidden Valley for a lap and half then did an out and back up Trail Ridge road to get in some flatter skinning which a lot of the Grand Traverse is. Legs were shit today from yesterday which is not surprising. More breaks than normal but all good. Got to lay the first track up the hill (video below) and got the first run in the powder up top. Left sooner than I planned due to weather moving in.
-- Got me another postcard in the mail from JT today as well.. always look forward to these surprises.
--- Also super proud of Don!!! Been tracking him all weekend since I could not go and help crew like I wanted too. He went and did something outside his comfort zone at the Jackpot 48 hour. Basically run a 2.31 mile loop for 48 hours straight... He ended up finishing with 185 miles for 3rd place... my mind is blown!!! Can't wait to pace him at Cocodona 250 in May! Going to be a blast!!
Total Weekly Numbers
I am tired.... hell of a week getting back on the wagon after my shitty week last week. Biggest week of 2023 timewise so far. Wonder if I can keep this going for a few more weeks before the Grand Traverse on April 1st. Next race is next Saturday the 11th, Salida Marathon. Just using it as a long supported training run and plan on staying up in the mountains and ski all day Sunday before heading back. Going to be another big weekend.
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