“What do you hang on the walls of your mind?” - Eve Arnold
Trying to get my mind right for the Grand Traverse next week. Keep struggling some with depression episodes that end up with me binge eating at night and being angry at times during the day, especially when I am driving or at the store around a lot of people. This even got to the point where I was about to start a fight with someone in the parking lot who hit me with the side mirror of their car as they drove by, yes they got that close to hitting me directly. I put my hands up and started yelling, they pulled over about 20 yards away and got out of the car to yell back but as I started walking towards them they jumped in the car and drove off. Now I know some may think I am justified since I was hit even though it was minor but that is just not me to react that way. Been on a short fuse lately and not sure why..... Need to dig into that. Anyways here is how the week played out.
Monday:
2 PM: 4.2 mile walk in just over an hour. Easy long walk around the hood listening to podcast. Work was kicking my ass today and needed a short break once it warmed up.
3 PM: 49mins in the garage gym followed by 30mins in the sauna.
Bench Press :
Sets
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
10 Bench Press | 125 lbs
Dumbbell Fly
Sets
12 Dumbbell Flies | 22.5 lbs
12 Dumbbell Flies | 22.5 lbs
12 Dumbbell Flies | 22.5 lbs
12 Dumbbell Flies | 22.5 lbs
Bent Over Barbell Row :
Sets
10 Bent Over Barbell Rows | 95 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs
10 Bent Over Barbell Rows | 105 lbs
Dumbbell Pull Over
Sets
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
12 Dumbbell Pull Overs | 35 lbs
Barbell Curl
Sets
10 Barbell Curls | 67 lbs
10 Barbell Curls | 67 lbs
10 Barbell Curls | 67 lbs
10 Barbell Curls | 67 lbs
Bb Skull Crusher
Sets
10 Bb Skull Crushers | 67 lbs
10 Bb Skull Crushers | 67 lbs
10 Bb Skull Crushers | 67 lbs
10 Bb Skull Crushers | 67 lbs
L Sit : 6x 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
L Sit, 20 secs
Tuesday:
7 AM: Skimo- 5.7 miles w/ 3000ft of vert in 1:33. 3 laps at Eldora, first lap was a little rough but then fell into a groove. Felt great after that!
10:30 AM: 1 hour at the gym
Warmup: Airbike, mobility, drills and light front squats
5-4-3-2-1: 8 mins 40 secs | Rx'd
5-4-3-2-1 reps of:
Front Squat, 60% 1RM | 125 lbs
Rope Climb
Box Jump, 32 in
--- have I ever shared how much I love rope climbs???? I will always try to make those workouts if I can. Think I love them so much because I could never do them as a kid and now I am pretty decent at them.
-NOTE: No weight check today, forgot.
6 AM: 5.1 miles w/ 1400ft of vert in 1 hour. Easy early morning lap of Mt Sanitas, got to watch the sunrise from the summit. Felt like I was going fast up the hill but looked at my watch at the top and was 3-4mins slower than normal. Just not used to running in the dark I guess. LOL.
9 AM : 1 hour at the gym
Warmup: Rowing, mobility and drills.
Every 1 min for 15 mins: Toes-to-bars, and Burpees : 110 reps
AMReps in 15 mins:
1 Toes-to-bar, 1 min
Burpee
2 Toes-to-bars, 1 min
Burpee
3 Toes-to-bars, 1 min
Burpee
4 Toes-to-bars, 1 min
Burpee
5 Toes-to-bars, 1 min
Burpee
6 Toes-to-bars, 1 min
Burpee
7 Toes-to-bars, 1 min
Burpee
8 Toes-to-bars, 1 min
Burpee
9 Toes-to-bars, 1 min
Burpee
10 Toes-to-bars, 1 min
Burpee
11 Toes-to-bars, 1 min
Burpee
12 Toes-to-bars, 1 min
Burpee
13 Toes-to-bars, 1 min
Burpee
14 Toes-to-bars, 1 min
Burpee
15 Toes-to-bars, 1 min
Burpee
---Stopped after min 11.. arms gone (elbow issues)
Thursday:
7 AM: 7 AM: Skimo- 5.7 miles w/ 3000ft of vert in 1:30. 3 laps of Eldora... thought I was slow today but was a few mins faster today than I have been. Beautiful sunny morning up there verses the fog in Boulder.
4 PM : 1 hour at the gym
Warmup: Rowing, mobility and drills
Clean : 1 Rep Max : 200 lbs
Sets
1 Clean | 200 lbs
21-15-9: Row Calories and Med Ball Squat Cleans : 4 mins 48 secs | Rx'd
21-15-9 reps of:
Row Calories
Med Ball Squat Clean, 20 lbs
--- Super happy with my Power Clean max this evening at the gym. This would be a new PR. I probably could have gotten 205 up but did not see the point and the last thing I wanted to do was to push it to hard and get hurt. Got a 15lb PR which is good enough for now.
Friday:
7 AM: Skimo- 12.75 miles w/ 6000ft of vert in 3:27. 6 laps at Eldora this morning. Bonked about halfway up the 6th time but I also had no calories or water the whole time so that is my own fault. Such a great morning out there! Thought about staying up there and doing another lap or 2 but honestly I was pretty tired and only took the morning off work, not the whole day. No photos today.... same view as always which you can see above.
3:30 PM: 36mins in the garage gym followed by 35 mins in the sauna
Warmup: Airbike 3mins
GIDDYUP 12
How to:
https://youtu.be/zpEJX7e9EqsComplete 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 (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)
Saturday:
9 AM: 1 hour at the gym waiting for it to warmup outside.
Warmup: Airbike, mobility and drills
5 RFT: Partner Wods, 29 mins 21 secs
5 rounds of:
Partner Wod
Assault Bike, 2000 m
40 Single Dumbbell Hang Clean & Jerks, 50 lbs
40 Push-ups
--With Jeff, one person works at a time dividing reps however.
11 AM: 6.3 miles w/ 1400ft of vert in 1:03. Easy run from NCAR on the Mesa Trail and back. Such a great morning out there! Dropped off the skis at Neptune on the way home to get them tuned up for the Grand Traverse next weekend, should have them back on Sunday.
Sunday:
7 AM: 13.1 miles in 1:23:37. Spring Equinox Half Marathon: Paula needed to get one more half marathon due to one race ran a while back not having online results to get her official 100 half marathon finishes so she talked me into joining her. I planned on just using it as a so called tempo run running the middle 6-7 miles harder and jog the rest but ending up locking in around a 6:05 pace for most of it. Would have had a chance to break 1:20 if I would not have stopped for over 3 mins at the turn around to shit. Surprised I made it the porta potty and did not shit my pants. 14th overall and 2nd Master.
Time to taper!!!! And my watch seems to agree. At least it said "Please"....
Total Weekly Numbers
Solid week overall... Biggest focus on the week of course was uphill skiing as much as I could fit in. Honestly I am ready for the Grand Traverse to be over. I love all the skiing and uphilling but it is a time suck driving back and forth 3 times a week to get in the earned turns. That is an hour each way on average. So if I go 3 times a week that is at least 6 hours of driving... I will most likely keep going until the slopes close for summer but maybe once a week. This coming week is all about the taper to get ready for the upcoming weekend so a lot less volume overall... Feel like I need it after the past few months. Been a lot of time and vert the past 2 months, hopefully this will translate well into just focusing Hardrock training after the Grand Traverse.
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