August 28th- September 3rd

“In three words I can sum up everything I've learned about life: it goes on.” - Robert Frost

Monday:   

6:45 AM:  1 hour at the gym

Warmup: Jogging, mobility and drills

3 RFT: 19 mins 10 secs
3 rounds of:
Run, 800 m
30 Overhead Squats, 40% 1RM | 45 lbs
15 Burpee Box Jump Overs, 20 in

Had to switch to front squats for a few reps at the end due to shoulder pinch. 

10 AM:  20min sauna followed by a 5min cold plunge.

--Spent the evening getting the half sleeve worked on.  One more session in 3 weeks and it will finally done.  Really loving how this is coming together.

Tuesday:  

6:45 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

Chipper:  16 mins 20 secs | Rx'd

10 Power Cleans, 75% 1RM | 140 lbs

20 Pull-ups

30 Toes-to-bars

80 Wall Balls, 20 lbs

30 Toes-to-bars

20 Pull-ups

10 Power Cleans, 75% 1RM | 140 lbs

3 PM:  Walk 3.3 miles.  Easy walk around the hood. No motivation to run but at least I got some sunshine.  Seems I have lost all mojo to run anymore.  I have been forcing it and kind of over it the past few days.  We will see what the rest of the week brings.  Pretty damn sure I am not doing the Grand Traverse Run/Bike this weekend.  Last thing I feel like doing is racing long.

Wednesday:

7 AM:  6.4 miles averaging 7:30 pace.  Two easy laps of Davidson Mesa.  Did not feel like I was moving this well.  Only goal was to keep the HR under 150.  Quicker than expected.

9 AM:  1:05 at the gym

Warmup: Rowing, mobility and drills

FT: 8 mins 42 secs
21 Deadlifts, 50% 1RM | 205 lbs
9 Wall Walks
15 Deadlifts, 50% 1RM | 205 lbs
7 Wall Walks
9 Deadlifts, 50% 1RM | 205 lbs
5 Wall Walks

-then-

50 med ball sit-ups
50 med ball superman
25 med ball russian twist right
25 med ball russian twist left

Thursday:  

  -NOTE:  Weight check in:  No weight check in this week....

7 AM:  7 miles w/ 700ft of vert averaging 8:30pace.  Easy miles from Flatiron Vista for a loop around Springbrook and back.  Awesome morning out there!!  Kept it chill and did walk a little bit (50 yards or so) coming back up Dowdy Draw.

2 PM:  Walk 2.2 miles in 35mins.  Easy afternoon walk through the neighborhood.  

3 PM: 15mins doing core work in the garage before 20mins in the sauna and 5min cold plunge.

Side Bends : 5x15- 25lbs
Sets
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends
15 Side Bends

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

Plank Hold : 3x 60 secs, rest 30 secs
Sets : rest 30 secs
Plank Hold, 1 min
Plank Hold, 1 min
Plank Hold, 1 min

Friday:

7 AM:  1 hour in the gym

Warmup: Rowing, mobility and drills

AMRAP 20 mins: 12 rounds + 5 Single Arm Dumbbell Push Jerks + 5 Single Arm Dumbbell Push Jerks + 7 Push-ups | 437 reps
20:00 AMRAP:
5 Single Arm Dumbbell Push Jerks, 20% 1RM | 35 lbs
5 Single Arm Dumbbell Push Jerks, 20% 1RM | 35 lbs
10 Push-ups
15 Row Calories

1 PM:  6.4 miles averaging 8min pace.  2 easy laps of Davidson Mesa in the 95 degree heat. Thought since the donk race next weekend does not start until noon that some heat training would do me some good for next weekend. I suffered today.  Will try to do this a few times next week plus some sauna time so next Saturday won't be so bad if it is hot.  Followed this up with a cold plunge.

Saturday: 

7 AM:  7 miles w/ 700ft of vert averaging 8:15pace.  Easy lap from Flatrion Vista- Dowdy Draw- loop of Springbrook and back.  Ran this 3mins faster than earlier in the week without really trying too.  Paula was out there too walk/jogging with Venus.  Awesome morning out there!

9 AM: 1:15 at the gym

Warmup: Airbike, mobility and drills

30 RFT: Partner Wods,  34 mins 55 secs 

30 rounds of:

Partner Wod

1 Rope Climb

5 Box Jumps, 28 in

10 Assault Bike Calories

- with Jeff

Sunday:  

9 AM: 6.25 miles w/ 1400ft of vert in 1:12.  Easy jog from NCAR over to a lap of Bluebell trails and back. This was a go to this spring for some easy vert. Going to get back to this route more often.  Pretty wiped today.  Did not sleep well last night and it was hot out already this morning so super chill.

Spent the afternoon at 4 Noses catching up with Paula and her friends.  Great group of people!  Had to get me a beer slushie before the summer was over. 

Total Weekly Numbers

Not a bad week overall.  Could have done more but a shit ton in the gym which for some reason right now makes me happy so going to keep rolling with that right now.  Some good trail runs are starting to make their way back into the week as well.  I had plans to race Cyclocross on Wed night (first race of the year) but did not get my tires fixed in time.  Maybe this coming week.

I did bail on the run and bike of the Grand Traverse this weekend.  I could not justify the cost of $300 for a place in Crested Butte on Friday night and $700 for a place in Aspen on Saturday night.  Not only due to cost but also not confident enough in my fitness to do a 40 mile run and bike in back to back days right now too. I just get burned out by this time of year.  Think in the years going forward I will just stick to the ski in April.  I do really enjoying doing the 40 mile ski.