“Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill
Monday:
6:45 AM: 1 hour at the gym. Long warmup followed by a benchmark workout. 20:48 5K.. moderate hard and not all out. Got some work to do to get my legs to move faster. Lungs were good just not a lot of turn over. Need to start doing the strides again. Sure I will regret this later today. LOL... first run since Hardrock.
--First night where I had a normal night of sleep. progress....... Also finished book number 19 this morning while drinking coffee about Riv's... read it... Everything All at Once: A Memoir written by his wife from her point of view while he was sick.
4 PM: Bike 19.5 miles in 1:26... Just an easy spin around the hood going up to 128 to 36 bike path looping back around to the house. Felt good but wiped after today.
Tuesday:
6:45 AM: 1 hour at the gym.
Warmup: Airbike, mobility and drills
"FGB Style" - 200 reps
10 rounds, 30 secs per station:
Burpee | 10, 10, 10, 10, 10, 10, 10, 10, 10, and 10
Rest 30 secs
Dumbbell Thruster | 10, 10, 10, 10, 10, 10, 10, 10, 10, and 10
Rest 30 secs
8 AM: 5.2 miles averaging 8:30pace. Easy jog around the CTC in Louisville again right after the gym.
Wednesday:
6:45 AM: 1 hour at the gym.
Warmup: Airbike, mobility and drills
3 RFT: 14 mins 59 secs
3 rounds of:
50 Double Unders
25 Toes-to-bars
5 Wall Walks
8 AM: 4.3 miles averaging 8:40pace. Easy jog around the CTC in Louisville again right after the gym before my first work meeting of the day. Trying to get something before it gets to hot.
Thursday:
-NOTE: Weight check in: Forgot to weigh myself this morning.
No Crossfit this morning. Trying to be smart about it and not just hammer myself into the ground my first week back.
7 AM: 6.1 miles averaging 7:49 pace. Two easy laps of Davidson Mesa, been a while since I have been here. One of my favorite places to get in some easy miles or a hard interval workout. Love the views.
3 PM: Missed getting out on my bike today for I had a 90min massage at 3 to keep working on getting everything loose. Damn it hurt, better than last week but still all knotted up on the right side. Anyways not going out on the bike after the massage. Feel like it would be wasted money to get a massage then exercise which means a bigger day the next 3 days.
Friday:
-NOTE: Weight check in: 173.6 with 8.9% body fat. Up 3 pounds since just before Hardrock which is not surprising since I was eating everything put in front of me for the the 10 days after the run but the body fat did not change which is weird. Anyways starting to dial it back in a little bit.
6:45 AM: 1 hour at the gym
Warmup: Running, mobility and drills
Loredo : 23 mins 41 secs
6 rounds of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
8 AM: 3.25 miles averaging 8:25pace. Easy jog right after the gym so I got in at least 5 miles total today.
Saturday:
9 AM: 1 hour in the gym.
Warmup: Air Bike, mobility and drills
Chipper: Partner Wods, 20 mins 17 secs
Partner Wod
80 Assault Bike Calories
80 Pull-ups
80 Dumbbell Snatches | 45 lbs
80 Pull-ups
80 Assault Bike Calories
- with Jeff
--- Spent the afternoon into the evening over at Paula's friends house for a get together. Paula when all out with the board below.... so damn good and yes I over ate and drank. I was drinking Whiskey Mules like they were soda water.
A very low depression day for me. Never left the house all day. Think it was triggered by drinking to much whiskey yesterday. At least I finished another book though so there is that. Book 20 of the year so far.
Total Weekly Numbers
Tried to have a good come back week this week but crashed and burned big time. By the end of the week I did not want to leave the couch. Oh well, will try again this week. At least the napping this week is way better than last week.
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