“If it scares you, it might be a good thing to try.” - Seth Godin
Paula when way out of her comfort zone this weekend attending the NorthFace Hardrock Women Camp. So proud of her for putting herself out there!!! We both had a blast.
Monday:
7 AM: 1 hour at the gym.
Warmup: Airbike and mobility
4 RFT: 14 mins 44 secs
4 rounds of:
Walking Lunge, 100 m
50 AbMat Sit-ups
Cashout: 4 sets of 10 back extends
8 AM: 5.1 miles averaging 8:40pace. Easy out and back on the Rock Creek Trail from the gym to just past Medtronic. Legs were wobbling at first after all those lunges at the gym before hand but think the easy jog will make them less sore later.
Tuesday:
6:45 AM: 1 hour at the gym
Warmup: Jogging, mobility and drills
AMRAP 20 mins: 7 rounds
20:00 AMRAP:
Run, 200 m
15 Pull-ups
10 Double Dumbbell Burpee Deadlifts, 35% 1RM | 55 lbs
8 AM: 5.6 miles averaging 8:15pace. Easy cruise on the Rock Trail trail from the gym right after the workout. Little wiped so chill jog only.
Wednesday:
6:45 AM: 1 hour at the gym
Warmup: Rowing, mobility and drills
FT: 11 mins 49 secs
5 Wall Walks
25 Kettlebell Swings, 70 lbs
25 Row Calories
4 Wall Walks
20 Kettlebell Swings, 70 lbs
20 Row Calories
3 Wall Walks
15 Kettlebell Swings, 70 lbs
15 Row Calories
2 Wall Walks
10 Kettlebell Swings, 70 lbs
10 Row Calories
1 Wall Walk
5 Kettlebell Swings, 70 lbs
5 Row Calories
FT: 11 mins 49 secs
5 Wall Walks
25 Kettlebell Swings, 70 lbs
25 Row Calories
4 Wall Walks
20 Kettlebell Swings, 70 lbs
20 Row Calories
3 Wall Walks
15 Kettlebell Swings, 70 lbs
15 Row Calories
2 Wall Walks
10 Kettlebell Swings, 70 lbs
10 Row Calories
1 Wall Walk
5 Kettlebell Swings, 70 lbs
5 Row Calories
10 AM: 6.1 miles averaging 8min pace. Easy cruise from the house over into the trails in the Westminster Hills. Awesome morning out there with lots of sunshine.
2:30 PM: Walk 2.8 miles in 47mins. Easy afternoon walk around the neighborhood to get a sunshine break from work. Followed this up with a 5min cold plunge afterwards.
Thursday:
-NOTE: Weight check in: No weight check this week.
6:45 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
FT: 17 mins 59 secs
21 Dumbbell Front Squats, 50 lbs
21 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
18 Dumbbell Front Squats, 50 lbs
18 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
15 Dumbbell Front Squats, 50 lbs
15 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
12 Dumbbell Front Squats, 50 lbs
12 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
9 Dumbbell Front Squats, 50 lbs
9 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
6 Dumbbell Front Squats, 50 lbs
6 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
3 Dumbbell Front Squats, 50 lbs
3 Toes-to-bars
Farmer Carry, 50 lbs, 100 m
1 PM: 6.1 miles averaging 8:15pace. Easy cruise from the house over to the Westminster Hills and back. Super chill since the legs are shot from the week in the gym.
-- Finished book number 24 of the year today, Arisen: Raiders, Vol 5- The Last Raid. 24 was the goal for the year so everything else is a bonus.
Friday:
5:30 AM: 1 hour in the garage gym
Warmup: Airbike and mobility
Bench Press 10x10
Sets
10 Bench Press | 95 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
Barbell Curl 10-10-10-10 :
Sets
10 Barbell Curls | 52 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
5 RFT:
5 rounds of:
20 GHD Sit-ups
Ski Erg, 400 m
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Bench Press 10x10
Sets
10 Bench Press | 95 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 100 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 105 lbs
10 Bench Press | 110 lbs
10 Bench Press | 110 lbs
Barbell Curl 10-10-10-10 :
Sets
10 Barbell Curls | 52 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
10 Barbell Curls | 57 lbs
5 RFT:
5 rounds of:
20 GHD Sit-ups
Ski Erg, 400 m
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
6:30 AM: 4.1 miles averaging 8:20pace. Easy cruise from Paula's house after the garage gym session and before
heading to Silverton for a 4 day weekend.
Paula signed up for the free Northface Women of Hardrock Camp. She gets to go out on supported runs on the Hardrock Course. Can't wait for her to see some of it! I will be doing my own thing with Venus (the dog). Really looking forward to
this weekend!! Leaving around 9am so we can get there for the first event around 5pm.
Saturday:
9 AM: Hike 6 miles w/ 2000ft of vert in 2 hours. Easy hike up Kendall Mountain with Venus while Paula was out with the
group doing Little Giant to Silverton on the Hardrock course. Awesome morning out there!!!
Love early fall in the high country!
Sunday:
9 AM: Hike 7.6 miles w/ 2700ft of vert in 4.5 hours. Hike with Paula and Venus to Island and Ice Lakes outside of Silverton. Lots of stops for photos, ect. First time seeing Ice Lake and holy shit is it bright blue! It was a
sight to see for sure! Dog's longest and most vert that she has done at one time.
She was wiped.
-- We spent the afternoon exploring the Silverton Cemetery looking at the gravestones. I could spend hours exploring here for it takes up the whole hillside on the edge of town. It is huge... we only went through about a 1/4 of it.
Total Weekly Numbers
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