Dec 18th- Dec 24th

“Those who are not grateful soon begin to complain of everything.” - Thomas Merton

Monday:   

9 AM: 1 hour at the gym.

Warmup: Rowing, mobility and drills

Deadlift : 5-3-3-1-1-1 : 3990 lbs
Sets
5 Deadlifts | 245 lbs
3 Deadlifts | 275 lbs
3 Deadlifts | 315 lbs
1 Deadlift | 335 lbs
1 Deadlift | 345 lbs
1 Deadlift | 315 lbs

-then-

Interval - Row Calories : 10 x 30 secs / 30 secs : 132 reps
Tabata Row (calories)

Paula got herself a PR in the deadlift today hitting 195lbs.

Tuesday:  

9 AM:  1 hour at the gym

Warmup: Rowing, mobility and drills

Chipper: 13 mins 32 secs
25 Ski Ergs
75 Hang Power Cleans, 65 lbs
50 GHD Sit-ups
75 Push Press, 65 lbs
25 Ski Ergs

-Ski Erg instead of jump rope due to Achilles

-- On the way home from the gym Paula and I discovered a new French bakery called La Belle on HWY 287 in Broomfield.  Go there now....  so good.  Photos taken by GZ who went there right after we did, I did not have my phone to take photos when I was there.

-- Skipped the run again today to give the Achilles more time.  Getting really frustrated with it to be honest with you.

Wednesday:

9 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

5 RFT: 16 mins 34 secs
5 rounds of:
Echo Bike, 600 m
15 R Arm Kettlebell Snatches, 35 lbs
15 L Arm Kettlebell Snatches, 35 lbs
15 Pull-ups

--- Airbike instead of running yet again... sigh....

Thursday:  

  -NOTE:  Weight check in:  Nope... start back up in the new year....

7 AM:  Skimo 4 miles w/ 1900ft of vert in 1:08.  Took the morning off work and got in the 1st ski of the year!! 2 laps at Eldora this morning. Starting slow and will start building back up. No issues with achillies like I thought there would be but the hip on my bad side (back injury side) was cramping a lot when turning coming down.  Got some work to do there to get the hips strong again.

10:30 AM:   1 hour at the gym.

Warmup: Airbike, mobility and drills

40-30-20-10: 15 mins 18 secs
40-30-20-10 reps of:
Push-up
Wall Ball, 20 lbs
Assault Bike Calorie

-then-

Elevated Goblet Squat :
Sets
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs
10 Elevated Goblet Squats | 26 lbs

Friday:

2:30 PM:  8.5 miles averaging 8:45pace.  Solstice Slog!!! This year we went from my house to 3 breweries and a distillery. Great time!! I think the days of 25-30miles and 7-8 breweries are long gone. This was about the perfect slog for all of our old asses. We're missing a few regulars who were missed, but good times were had.

Saturday: 

8 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

12 Days of Christmas WOD.. one of my favorites. Just like the song, do 1, then 2-1, then 3-2-1, ect... until done.

Chipper: 24 mins 45 secs
1 Wall Walk
2 Devil Press | 35 lbs
3 Pull-ups
4 Toes-to-bars
5 Dumbbell Push-ups | 35 lbs
6 Dumbbell Push Press | 35 lbs
7 Box Jumps, 24 in
8 Jumping Alternating Lunges
9 Goblet Squats | 53 lbs
10 Kettlebell Swings | 53 lbs
11 Burpees
12 oz of beer

6 PM: Walk 3.7 miles in 2 hours.  Walking tour of downtown Denver looking at all the lights with Paula and her friends. There is some cool shit down there to check out so get down there!  Actually put me in the Christmas mood which is rare for me.

Sunday:  

11 AM: 4.2 miles averaging 8:15pace.  Easy lap of Davidson and Harper to test out the achillies.  Did much better today... hopeful!

Spent the evening at the Bronco's game.  Paula's first time at the Bronco's stadium but she has been to quite a few NFL games, she has even been to 3 Superbowls, WTF..... anyways had a great time even though the outcome was less than ideal.  Awesome seats!

Total Weekly Numbers

Next to no running for the most part with the exception of the brewery run and a test run on Sunday.  Hopefully that will give the achillies the rest it needs to turn a corner.  Lots of time in the weight room instead changing any movements that would affect the achillies to keep it safe.  Hopefully will be back at it soon.