“Success is a decision, not a gift.” - Ben Bergeron
“If you do the work, you get rewarded. There is no shortcut to success.” - Michael Jordan
Monday:
9 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
6-9-12-9-6: 10 mins 3 secs
6-9-12-9-6 reps of:
Thruster, 55% 1RM | 85 lbs
Strict Pull-up
Burpee Over Bar
1:30 PM: Walk 2.5 miles in 44mins. Easy afternoon dog walk around the hood. Needed to move some this afternoon for the joints are pretty stiff from yesterday. Got stiff again after Crossfit.
-- was going to do a cold plunge (33 degrees) but it was frozen to much to get in, about 2 inches of ice on top. Damn it. Going to go get one of those cattle water heater they make for the water troughs to prevent this I think. The ice was to jagged around the edge after I hammered through it and was worried about cutting myself on it as I got in and out. Got in the hot tub for 20 mins instead.
Tuesday:
6:45 AM: 1 hour at the gym
Warmup: Airbike and lots of mobility.
AMRAP 20 mins: 230 calories
20:00 AMRAP:
max rep Assault Bike Calories, 1 min
15 Air Squats in the rest min.
-- this workout was a soul crusher. Everyone was on the floor after the 10th time trying to recover.
20:00 AMRAP:
max rep Assault Bike Calories, 1 min
15 Air Squats in the rest min.
-- this workout was a soul crusher. Everyone was on the floor after the 10th time trying to recover.
2:30 PM: 8 miles averaging 7:35pace. Easy few laps plus some at Davidson Mesa. Ran into Charles who I have
not seen in at least 4 years if not longer. Stopped mid-run and chatted
with him for a few minutes. Felt great today once I got warmed up.
Wednesday:
9:15 AM: 1 hour at the gym
Warmup: Airbike, mobility and drills
4 RFT: GHD Sit-ups, Dumbbell Push Press, and Power Snatches : 16 mins |
4 rounds of:
30 GHD Sit-ups
20 Dumbbell Push Press, 40% 1RM | 35 lbs
10 Power Snatches, 70% 1RM | 85 lbs
4 RFT: GHD Sit-ups, Dumbbell Push Press, and Power Snatches : 16 mins |
4 rounds of:
30 GHD Sit-ups
20 Dumbbell Push Press, 40% 1RM | 35 lbs
10 Power Snatches, 70% 1RM | 85 lbs
2:30 PM: 7.8 miles averaging 7:40pace. Easy miles over at Davidson Mesa with 6x20sec strides done in the middle
of the run. Great afternoon today over there after I got warmed up and
going. Little rough the first mile or so.
4 PM: Walk 1.6 miles.. Easy dog walk this afternoon after my jog. Just needed to move a little bit more and need to get Venus out as well.
--signed up for Old Man Winter last night (10K run followed by a 50K gravel ride) on Feb 4th. Also put my name into Western States lottery. Starting to fill the 2024 calendar.
Thursday:
-NOTE: Weight check in: Forgot to weigh in this morning yet again...
6:45 AM: 1 hour at the gym.
Warmup: Airbike and mobility
Back Squat : 10-8-6-4-2 : 4530 lbs
Sets
10 Back Squats | 125 lbs
8 Back Squats | 145 lbs
6 Back Squats | 165 lbs
4 Back Squats | 185 lbs
2 Back Squats | 195 lbs
-then-
10 RFT: Partner Wods, 7 mins 42 secs
10 rounds of:
Partner Wod
10 Burpee-to-Targets, 3 in
1 Rope Climb, 15 ft
-with Jay
Back Squat : 10-8-6-4-2 : 4530 lbs
Sets
10 Back Squats | 125 lbs
8 Back Squats | 145 lbs
6 Back Squats | 165 lbs
4 Back Squats | 185 lbs
2 Back Squats | 195 lbs
-then-
10 RFT: Partner Wods, 7 mins 42 secs
10 rounds of:
Partner Wod
10 Burpee-to-Targets, 3 in
1 Rope Climb, 15 ft
-with Jay
2 PM: 11.4 miles averaging 7:50pace. Easy hour and half making laps of Davidson Mesa and Harper Lake. 3 laps
of Davidson Mesa and 2 of Harper Lake. Getting close to 800 laps of
Davidson Mesa according to Strava. I am thinking I may break 1000 laps
sometime in 2024.
-- It was somebody's birthday... she turned 7 years old.
Friday:
6:45 AM: 1 hour at the gym
Warmup: Jogging, mobility and drills
AMReps 15 mins: 1085 reps | Rx'd
AMReps in 15 mins:
Run, 200 m | 200 reps
2 Wall Walks | 2 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
4 Wall Walks | 4 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
6 Wall Walks | 6 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
8 Wall Walks | 8 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
10 Wall Walks | 10 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 30 reps
12 Wall Walks
5 L-Sit Pull-ups
AMReps 15 mins: 1085 reps | Rx'd
AMReps in 15 mins:
Run, 200 m | 200 reps
2 Wall Walks | 2 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
4 Wall Walks | 4 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
6 Wall Walks | 6 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
8 Wall Walks | 8 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 200 reps
10 Wall Walks | 10 reps
5 L-Sit Pull-ups | 5 reps
Run, 200 m | 30 reps
12 Wall Walks
5 L-Sit Pull-ups
-- Got about a mile of running in this workout including the warmup. Super tired for I have been up since 3am in order to take Paula to the airport for a 5:30am flight.
1 PM: 6 miles averaging 8:20pace. Easy cruise from the Quail house with Darian over into the Westminster
Hills and back on Dry Creek. Awesome afternoon out there in the mid
60s and sunny.
--- Got a surprise in the mail today. Christmas in November.
-- Put the call out this evening to get some drinks at Whistling Hare, my favorite place locally for an old fashion. Rey answered the call.
Saturday:
8 AM: 14.9 miles w/ 1000ft of vert averaging 9min pace. Easy combo of trails on the Dirty Biz loop doing a few out and backs from Costco in Superior with Donnie. Just a last super easy long run before the taper starts
tomorrow. I am tired after today and legs are shit today. Did a nice
superman as well catching my toe on the only rock on the whole trail at Marshall Mesa.
Knees are bruised, bloody, and sore now.
4 PM: Walk 1.75 miles in 31mins. Afternoon dog walk with Venus.
Sunday:
8 AM: 8.2 miles w/ 500ft of vert averaging 10min pace. Super mellow trail time with Rebecca out by the Boulder Rez. Joined her halfway through her run. Good to change up the location for me. Taper started today.... that was a cramming effort the past 2 weeks.
10 AM: Walk 1.7 miles in 27 mins. Easy dog walk right after the run with Venus. Followed by time in the hot tub to loosen up. Joints are sore from the fall yesterday.
Total Weekly Numbers
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