Jan 8th- Jan 14th

"Whiskey's a good medicine. It keeps your muscles tender." - Richard Overton, 1906-2018

Quote from the book below "Outlive".

Monday:   

So starting a gym challenge today all based on the book Outlive by Peter Attia.  Basically we are tracking food with the goal of hitting a certain amount of protein a day and cutting out all added sugar in the diet.  Of course there is a certain amount of times per week to exercise which is never a problem and a requirement of 30mins in the sauna and 11 mins of cold plunge per week along with a few other things.  Needless to say this is the heaviest weight I have started the month of January in as long as I can remember so I have some work cut out for me to get back on track for 2024.   But at least I am carrying more muscle than years past so there is a positive there.  You can see the trend from the past 4 years on my body weight and body fat % on the sheet below.  

10 AM:  1 hour at the gym.

Warmup: Airbike, mobility and drills

DT : 4 mins 12 secs 

5 rounds of:

12 Deadlifts, 95 lbs

9 Hang Power Cleans, 95 lbs

6 Push Jerks, 95 lbs

-- then 15mins of core work from Dan.

3 PM:  Walk 3 miles in 46mins.  Dog walk around the hood with Venus.  Was going to jog but legs are sore and wanted to give them a day off from running.

Tuesday:  

9:30 AM:  7.5 miles averaging 7:55 pace. Easy mileage doing loops at the open space next to the house in between meetings this morning. Was the best way for me to get out, did not have time to drive to Boulder to the trails today.

Noon:  Over an hour at the gym.

Warmup: Airbike, mobility and drills

AMReps 20 mins (1,2,3,...): 81 reps | 8's + 9 reps
AMReps in 20 mins:
1x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
1 Assault Bike, 150 m
2x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
2 Assault Bikes, 150 m
3x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
3 Assault Bikes, 150 m
4x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
4 Assault Bikes, 150 m
5x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
5 Assault Bikes, 150 m
6x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
6 Assault Bikes, 150 m
7x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
7 Assault Bikes, 150 m
8x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
8 Assault Bikes, 150 m
9x [ 1 Strict Burpee + 1 Toes-to-bar + 1 Chest-to-bar Pull-up ]
0 Assault Bikes, 150 m

- then-

15 mins of core work that Dan gave me to do.

Wednesday:

10 AM:  1 hour in the gym

Warmup: Rowing, mobility and drills

21-18-15-12-9-6-3: 8 mins 50 secs
21-18-15-12-9-6-3 reps of:
Row Calorie
Dumbbell Thruster, 40% 1RM | 30 lbs

-Should have gone heavier but this is 40%

-then-

Reverse Hyper : 15-15-15 :
Sets
15 Reverse Hypers | 100 lbs
15 Reverse Hypers | 100 lbs
15 Reverse Hypers | 100 lbs

2:30 PM:  6.4 miles w/ 1700ft of vert averaging 11min pace. Run on the Mesa Trail from NCAR heading north and looping back to NCAR. Super windy out today with 40mph gust and trail was ice from the small snow we got a few days ago which all means it was slow going but got it done.

Thursday:  

  -NOTE:  Weight check in:  see Monday's entry. 

8 AM:  8.5 miles w/ 1400ft of vert averaging 9:50 pace.  Easy mileage from the Fowler Trailhead around Goshawk and Springbrook twice. Just chilling, jogging with some walking to keep the heart rate down. There was about 3 inches of snow to slog through on most of this route. Great morning out there!

4 PM:  1 hour at the gym

Warmup: Airbike, mobility and drills

Back Squat : 10-10-7-7-4-4 :
Sets
10 Back Squats | 155 lbs
10 Back Squats | 165 lbs
7 Back Squats | 175 lbs
7 Back Squats | 180 lbs
4 Back Squats | 185 lbs
4 Back Squats | 190 lbs

-then-

AMReps 10 mins: 97 reps
AMReps in 10 mins:
Burpee Box Step Over, 24 in | 97 reps

Friday:

10 AM:  1 hour at the gym

Warmup: Airbike, mobility and drills

3 RFT: 8 mins 50 secs
3 rounds of:
10 Shoulder Press, 60% 1RM | 75 lbs
Handstand Hold, 20 secs
10 Overhead Lunges | 75 lbs
L-Sit Hold, 20 secs

2 PM:  9.1 miles w/ 2000ft of vert averaging 10:20pace.  Easy running from the South Mesa Trailhead. Just out making up the route as I went along. Nice tacky snow on most of the trails which was really nice overall. Most of the run was on the Mesa trail with a few side options on the way out.

4 PM: 3 mile dog walk... had to get her out because not going to be able to take her the next 3 days with the temps they are forecasting.  It will be to cold for this swamp dog.

Saturday: 

9 AM:  1:40 at the gym-  spent more time at the gym this morning due to it being -11 degrees this morning.

Warmup: Rowing, Airbike, mobility and drills

FT: Partner Wods, : 32 mins 27 secs
Partner Wod
Partner 1 Complete
Row, 1000 m
Partner 2 Complete
Assault Bike, 2400 m
-- then --
10 rounds of:
8 cal skierg
30 Kettlebell Swings, 53 lbs
8 cal skierg
-- then --
Partner 1 Complete
Assault Bike, 2400 m
Partner 2 Complete
Row, 1000 m

-then-

20-30mins of core work and a 3 min cold plunge afterwards.

3 PM:  7.5 miles averaging 8 min pace on the treadmill.  Easy miles on the treadmill at VASA due to the fact that it is -5 degrees out this afternoon. Did not feel like breathing hard in that cold of temps. This weekend will be just about maintaining until the weather goes back to normal.

Followed this up with 30mins in the sauna at the gym since I was already there.

Sunday:  

--Still minus 10 degrees this morning so will be another what can I do at the gym today.  Not Crossfit for they are not open on Sundays but VASA which is basically a 24hour gym rebranded.

9:30 AM: Over an hour in spin class, about 18 miles or so.  Spin class at VASA with Paula. Been years since I have done a spin class. Used to do them all the time and had fun today. Might try and go to one once a week or so just to change things up a little and help get ready for Old Man Winter race in 3 weeks which is a 10k run followed by a 50K ride, we will see.

11 AM:  8.2 miles averaging 7:35pace.  Right after spin class. Started easy and after 30mins started to increase the speed until the last 10 mins or so were about 6:50pace. Little bit of a progression run.

Followed this up with a 5 mins in Red Light Therapy for recovery.  This was really cool.  I have a small unit at home that does a single spot which I use all the time on my Achilles but to see and use a whole body one was new.

Total Weekly Numbers

Solid week overall.  Would have liked to have ran more miles over the weekend but not willing to put my lungs out there when it is below 0 degrees.  Just did not seem productive to me.  Forecast says it starts to get back to normal temps on Tuesday so one more day on the treadmill.