Feb 6th- Feb 12th

“Things are not quite so simple always as black and white.” - Doris Lessing

Monday:  

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Row 500 m TT : 1 min 35.3 secs | Rx'd 

Intervals

Row, 500 m | 1:35.3

10 RFT: *Alternate With Partners : 19 mins 26 secs | Rx'd

10 rounds of:

Row, 200 m

20 Kettlebell Swings, 53 lbs

Row, 200 m

*Alternate With Partner

3 pm: 54mins in the garage gym

Tough 21, v2 variation. Do these 7 exercises for 3 sets: https://youtu.be/FEWesjeLI74

This video is for following along, 45 sec work, 15 sec rest x 7 exercises

Wendler Front Squat: Week 2 : 1380 lbs | Rx'd

Sets

3 Front Squats, 70% 1RM | 135 lbs

3 Front Squats, 80% 1RM | 155 lbs

3 Front Squats, 90% 1RM | 3 reps, 170 lbs

Front Rack Lunge : 5x10 : 3500 lbs | 

Sets

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

10 Front Rack Lunges | 70 lbs

4 Rounds

20sec calf raises

10sec hold up

20sec calf raises

10sec hold up

30sec recoveries

GHD Hip Extensions : 3x15 : Completed | Rx'd

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

--30min sauna session right after lifting.

Tuesday:  

7 am:   Skimo- 5.7 miles w/ 3000ft of vert in 1:40ish.  Dawn Patrol at Eldora again.  Was able to get in 3 laps today but was pushing it time wise for a call.  Need to be more aware of time, lol.

10:30 am:  1 hour at the gym.

Warmup:  Airbike, mobility and drills

Push Press : 3-3-3-3-3 : 2025 lbs | 

Sets

3 Push Press | 115 lbs

3 Push Press | 125 lbs

3 Push Press | 135 lbs

3 Push Press | 145 lbs

3 Push Press | 155 lbs

AMRAP 10 mins: 7 rounds + 5 Push Press + 10 Deadlifts + 1 Box Jump | 226 reps 

10:00 AMRAP:

5 Push Press, 45% 1RM | 95 lbs

10 Deadlifts | 95 lbs

15 Box Jumps, 24 in

Wednesday:

NOTE:  Weight check-  No weight check this morning... will try to grab it tomorrow morning.

6:15 am:  7.6 miles w/ 500ft of vert averaging 7:55pace.  Easy miles with Don on an out and back on my Costco loop this morning watching the sunrise.  I was dreading running this early in 25 degree weather with headlamps but hell I really enjoyed it.  May get back to doing this more often again instead of waiting for it to warmup like I have been.

3 pm:  43mins in the garage

GIDDYUP 12:

How to: https://youtu.be/zpEJX7e9Eqs

Complete in any order or break up throughout the day

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Forward knees-over-toes deep lunge w/ reach overhead

Step back lunge w/ high knee hold (squeeze glute for a count)

Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):

Oblique press

Hollow rock leg raises

Bird dog planks

Glute-bridge heel raises

Bicycles

Upper Body:

40 to 60 Push-ups 

20 to 30 Pull-ups

Wendler Bench Press: Week 2 : 1530 lbs

Sets

3 Bench Press, 70% 1RM | 160 lbs

3 Bench Press, 80% 1RM | 170 lbs

3 Bench Press, 90% 1RM | 3 reps, 180 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : 

Sets

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

5:30 pm:  4.7 miles averaging 8min pace.  Roosty Run Club... Donnie and I started out with the group then broke off for our own route.  We were both trying the ON Running shoes during this run from the ON rep and both of us were bitching on how bad our feet hurt.  Guess I will never be buying those shoes.

Thursday:

NOTE:  Weight check-  169.4 pounds @ 8.7% body fat... gained a pound over last week but the body fat is down which is all I truly care about.

7 am:  Skimo- 5 miles w/ 2500ft of vert in 1:25.  Dawn Patrol at Eldora yet again...  2 and half laps this time.  Cut the last lap short so I could call into a meeting at work verses missing it.  Was zero degrees up there with wind so no photos this time.

10:30 pm:  1 hour in the gym

Warmup: Airbike, mobility and drills

AMRAP 20 mins: 10 rounds + 20reps | Rx'd

20:00 AMRAP:

3x [ 10 Pull-ups + 15 Push-ups + 20 Alternating Jumping Lunges ]

Run, 400 m

--- this got super spicy!!!!

5pm: 35mins in the sauna while on a work call with China...

Friday:

9:15 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

FT:: 13 mins 20 secs | Rx'd

100 Burpee Box Jump Overs, 24 lbs

Every 2 mins (starting at 0:00) complete:

5 Squat Cleans, 50% 1RM | 95 lbs

2 pm: 8 miles w/ 600ft of vert averaging 7:35pace.  Easy out and back on the Dirty Biz trails from the Coalton Trailhead.  50 degrees and sunny out there, felt like spring... Felt pretty damn good and legs felt good today.

4 pm:  31mins in the garage gym

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups
(Or as many as you can do of each)

Saturday: 

9 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

Chipper: Partner Wods: 22 mins 20 secs | Rx'd

Partner Wod

120 Toes-to-bars

120 Kettlebell Swings, 53 lbs

120 Wall Balls, 20 lbs

120 Assault Bike Calories

Switch Every, 1 min

11 AM:  8 miles w/ 1900ft of vert in 1:30.  Easy out and back from NCAR.  Mesa trail to about halfway up Flagstaff mountain and back.  Felt really good today and just kept it super chill.  Between the intermittent deep mud and death ice I really did not have a choice but to keep it chill.

--  Got this letter in the mail today.... Two and half years later I am finally done with my Invisalign, I have one more dental thing that starts on Monday and should take 3-6 months depending on how I heal and I am done.  Finally starting to see the light at the end of the tunnel.  Trying to get as much done now before summer.  A whole new smile will be unveiled soon.

6 pm:   Paula and I headed over to Mother Tucker Brewery in Thornton this evening to watch GZ and Spare Change play.  Always have a good time watching these guys.

Sunday:

8 am:   18.5 miles w/ 3300ft of vert averaging 9:30pace.  Easy jog up to Gold Hill and back from Boulder with Donnie.  Super chill enjoying not sliding on ice or mud.  LOL... awesome morning!!!  Stopped in Gold Hill for coffee before heading back.

Total Weekly Numbers

Another solid week... the bricks are being laid for some harder training this Spring and Summer... Super happy how things are coming along.  The nutrition challenge is over at the gym after 35 days.  I will share those results next week once I get the photos.  Went much better than I expected it would.  Also finished book number 6 of the year already on Saturday.  

 

Jan 30th- Feb 5th

“I can't change the direction of the wind, but I can adjust my sails to always reach my destination.” - Jimmy Dean

Monday:  

9 am:  1:20 at the gym

Warmup: Rowing, mobility and drills

5x AMRAP 3 mins: 15.889 rounds | Rx'd
5x 3:00 AMRAP:
3 Overhead Squats, 60% 1RM | 75 lbs
6 Toes-to-bars
9 Box Jumps, 24 in
Resting 1 min between each AMRAP.

Wendler Front Squat: Week 1 : 2180 lbs | 115 lbs, 135 lbs, and 155 lbs | Rx'd 180 lbs
Sets
5 Front Squats, 65% 1RM | 115 lbs
5 Front Squats, 75% 1RM | 135 lbs
5 Front Squats, 85% 1RM | 6 reps, 155 lbs

Front Rack Lunge : 5x10 : 3250 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd
Sets
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs
10 Front Rack Lunges | 65 lbs

---  Got another postcard in the mail today from JT...  Good one.  Will do 30-40mins in the sauna this evening.

Tuesday:  

7 am:  4 miles w/ 2000ft of vert in just over an hour.  2 easy before work laps at Eldora.. super damn cold this morning.  Was 1 degrees out there with gust up to 20mph when I started.  Surprised myself getting out there and honestly I had to many layers on and soak right through them making me cold due to being wet from sweat.  One of the reasons I only did 2 laps instead of 3 and also because of work.

9:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

AMRAP 12 mins: 6 rounds + 6 Dumbbell Snatches | 186 reps

12:00 AMRAP:

24 Dumbbell Snatches, 50 lbs

6 Burpee Pull-ups

-- that got a little rough.

2 pm:   4 miles averaging 7:50pace.  Easy jog around the hood from the house.  Thought I would get out between meetings since I skied less than I wanted this morning to make up for it.  

-- Came back from this jog to my phone blowing up from this Bronco's news.. yes I am a huge Bronco's fan if you did not already know that.

4 pm: 21 mins doing Jeff's Tough 21, v1 variation. Do these 7 exercises for 3 sets: https://youtu.be/JTf1Ro6FzeQ

This video is for following along, 45 sec work, 15 sec rest x 7 exercises

--35 mins in the sauna right afterwards.

Wednesday:

NOTE:  Weight check-  168.8 lbs w/ 9.3% bodyfat... down almost 4lbs in a week... WTF... I was not expecting that drop from last week.  Finally in the 160's where I want to be and there is still 2 more weeks in this clean eating challenge.  Down 10lbs in 4 weeks so far.  Hopefully todays weigh in was not just a fluke.

9 am:  8 miles averaging 7:25pace.  Easy cruise by the gym so I could hit the gym afterwards.  Way over dressed today, was soaked when I got done.  So nice that the weather turned back to normal temps and sunshine.

10:30 am:  1 hour at the gym

Warmup: Airbike, mobility and drills

Front Squat : 3-3-3-3-3 : 2460 lbs

Sets

3 Front Squats | 155 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 165 lbs

3 Front Squats | 170 lbs

FT: Burpees Every Minute On The Minutes and Assault Bike Calories : 7 mins 43 secs | Rx'd

5 Burpees Every Minute On The Minutes

100 Assault Bike Calories

--- that second part SUCKED.... I was on the floor unable to walk for a few mins, legs were shot.

4 pm:  40mins In the garage gym

GIDDYUP 12:

How to: https://youtu.be/zpEJX7e9Eqs

Complete in any order or break up throughout the day

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Forward knees-over-toes deep lunge w/ reach overhead

Step back lunge w/ high knee hold (squeeze glute for a count)

Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):

Oblique press

Hollow rock leg raises

Bird dog planks

Glute-bridge heel raises

Bicycles

Upper Body:

40 to 60 Push-ups

20 to 30 Pull-ups

Wendler Bench Press: Week 1 : 2950 lbs 

Sets

5 Bench Press, 65% 1RM | 135 lbs

5 Bench Press, 75% 1RM | 145 lbs

5 Bench Press, 85% 1RM | 10 reps, 155 lbs

Dumbbell Bench Press : 5x10 at 50% 1RM : Completed 

Sets

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

10 Dumbbell Bench Press, 50% 1RM | 100 lbs

Thursday:

Had plans to do early morning uphill ski at Eldora this morning then work all day from up there doing a lap or two throughout the day but shitty sleep last night (being awake from 1-3am) had me over sleep this morning to get up there in time.  Next Thursday hopefully.

9 am:  6.2 miles averaging 7:45pace.  Easy jog up and down Simms from the house.  Really the only hills close to the house.  LOL...  Feeling good

3:30 pm:  Bike 16.5 miles w/ 1100ft of vert. Easy spin out to HWY 93 and back from the house in between meetings this afternoon.  Just trying to fit it all in before it gets dark.  I am not riding roads when it is dark out and trails are still a mess right now.  Will be doing another 30mins in the sauna this evening.

Friday:

8:30 am:  17.6 miles w/ 3100ft of vert averaging 9 min miles.  Took the morning off work and did an easy run up Sunshine Canyon towards Gold Hill and back.  Third week in a row I have done my long run up and down the canyon, I still have not made it to Gold Hill yet.  Turned around about a half mile before the town.  Next week I should finally be running long enough to make to town.  I hurt after this one, legs are shot, think from the downhill back to Boulder.

3 pm:  38mins in the garage gym  Strength - Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):
Crunches
Oblique press
Hollow rock leg raises
Side Crunches (elbow to leg lift)
Glute-bridge clams (optional w/ band)
Curl crunch
Russian twists
Bicycles
Bent knee side planks
Planks 2 min

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Bulgarian split squat
Runner arabesque w/ high knee hold
Step back lunge w/ high knee hold
Figure 4 squat
Calf raises on a step
Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):
10 push-ups / 5 pull-ups

Saturday: 

7:30 am:  7.2 miles averaging 8min pace.  Easy cruise around the Tech Center in Louisville on the roads.  Tired today from yesterday's run up to Gold Hill, took me about 3 miles before I started to cruise without any real effort.  Followed with 15mins of stretching and rolling before hitting the gym.

9 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

120-90-60: Partner Wods,  31 mins 8 secs | Rx'd

120-90-60 reps of:

Partner Wod

Row Calorie

Wall Ball, 20 lbs

Push-up

Partner with Charlie 

Sunday:

10 am:   6.4 miles averaging 6:35pace.  Old Man Winter 10K... Fun run!!!  Did not warm up or anything and used the first mile to mile and half as my warmup since I really did not care about my time due to the ice and mud on the course.  Ran it as a progression run with every mile faster.  

11:30 am:  Bike 31.5 miles w/ 1600ft of vert in 2:10.  Old Man Winter 50K gravel... Right after the 10K run as part of the combo race.  SO MUCH FUN!!!  Rode the first 10ish miles with Paula then took off on my own.  Felt pretty damn strong considering I am no where near being in any sort of bike shape.  This may become a yearly thing going forward.

Total Weekly Numbers

Another solid week!  Biggest bummer of the week was that I could not make Thursday a ski day but I did replace the ski with a run and bike so it is all good.  3 weeks in a row where my total time has been above 19 hours across all things that I track.  Love that trend.. ;o)

January Monthly Recap

 “To be is to do.” - Immanuel Kant

Love this quote... getting back to doing it.... solid month overall and back is holding up nicely.  There was 1 or 2 workouts at the gym that I ended early this month because I could feel a tug in the back so I stopped verses pushing through....  As my new mantra goes, "No Steps Backwards"....

Also finished 4 books this month so way ahead of schedule of 2 books a month for the year.  Getting head because I don't read as much in the summer when the weather is better.

Another thing I just realized, I also did 4 races this month.  3 running and 1 skimo... solid month for sure.

Jan 23rd- Jan 29th

“Happiness is good health and a bad memory.” - Ingrid Bergman

Monday:  

9 am:  7.1 miles w/ 1500ft of vert averaging 11 min miles.  Easy jog/walk from Fowler Trailhead up Rattlesnake Gulch in Eldo State Park and back.  Been a bit since I have been up there.  Snow packed and some ice.  Was snowing as well.  Just a nice chill jog this morning.... 

3 pm:  55 mins in the garage gym doing this below followed by 40mins in the sauna

Tough 21 3.0

Tough 21, v3 variation. Do these 7 exercises for 3 sets: https://youtu.be/M3ivzTwDfKc

This video is for following along, 45 sec work, 15 sec rest x 7 exercises

Deload Back Squat : Completed | 155 lbs, 165 lbs, and 175 lbs | Rx'd

Sets

5 Back Squats, 40% 1RM | 155 lbs

5 Back Squats, 50% 1RM | 165 lbs

5 Back Squats, 60% 1RM | 175 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Barbell Curl 10-10-10-10 : 2080 lbs | 52 lbs, 52 lbs, 52 lbs, and 52 lbs | Rx'd 200 lbs

Sets

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

10 Barbell Curls | 52 lbs

Russian Twist : 20-20-20 : 1500 lbs | 25 lbs, 25 lbs, and 25 lbs | Rx'd 0 lbs

Sets

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

3 Rounds

20sec calf raises 

10sec hold up

20sec calf raises

10sec hold up

30sec recovery

Tuesday:  

7 am:  Skimo 5.7 miles w/ 3000ft of vert in 2 hours.  3 easy uphill laps at Eldora this morning with RBA... Wanted to do more and should have but did not want to take the whole day off, just the morning.  Maybe next week.

4 pm:  1 hour at the gym.

Warmup: Airbike, mobility and drills

FT: Clean & Jerks, Assault Bike Calories, Clean & Jerks, and 16 more : 13 mins 8 secs | Rx'd
10 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
9 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
8 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
7 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
6 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
5 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
4 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
3 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
2 Clean & Jerks, 55% 1RM | 115 lbs
10 Assault Bike Calories
1 Clean & Jerk, 55% 1RM | 115 lbs

  

Wednesday:

NOTE:  Weight check-  172.4 lbs w/ 10.4% bodyfat... down another pound from last week so that is a win.  Was honestly expecting more but not surprising with the amount of pistachios I have been eating this week.  That needs to stop.  Getting closer to the 160s which is the goal.

9 am: 1 hour at the gym

Warmup: Rowing, mobility and drills

FT: 10 mins 14 secs | Rx'd

36 Dumbbell Thrusters, 30% 1RM | 25 lbs

36 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

24 Dumbbell Thrusters, 30% 1RM | 25 lbs

24 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

12 Dumbbell Thrusters, 30% 1RM | 25 lbs

12 Dumbbell Step-ups, 24 in | 25 lbs

10 Shuttle Run, 10 ms

Shoulder Press : 5 @ 40%, 5 @ 50%, 5 @ 60% : Completed | 95 lbs, 100 lbs, and 105 lbs | Rx'd

Sets

5 Shoulder Press, 40% 1RM | 95 lbs

5 Shoulder Press, 50% 1RM | 100 lbs

5 Shoulder Press, 60% 1RM | 105 lbs

2:30 pm:  7.6 miles w/ 600ft of vert averaging 8:05pace.  Coalton Trailhead out on the Dirty Biz trails to Superior then back on the roads to stay out of the mud.  I had enough on the way out.  Felt good today.

4:30 pm:  20mins lifting in the garage followed by 30 mins in the sauna.

How to: https://youtu.be/zpEJX7e9Eqs

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Step back lunge w/ high knee hold (squeeze glute for a count)
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups (Goal is 60, less if your not good at them yet)
20 to 30 Pull-ups (or substitute chair dips if you don't have pull-up bar)

Thursday:

9 am:  7.8 miles averaging 7:45pace.  Easy hour around the Louisville Tech Center just chilling... 6x20sec strides as well at the end.  Felt really good today and was great that the sun was out for a change.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Deadlift : 5-5-5-5-5 : 5625 lbs | 225 lbs, 225 lbs, 225 lbs, 225 lbs, and 225 lbs | Rx'd -1875 lbs

Sets

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

5 Deadlifts | 225 lbs

4 RF-ME / 1 min Stations: Kettlebell Swings and Box Jumps : 95 reps | 47, 48, 0, and 0 reps | Rx'd

4 rounds, 1 min per station:

Kettlebell Swing, 53 lbs

Box Jump, 24 in

Rest 1 min

--bailed after round 2 due to feeling the lower back and did not want to risk anything.  Being careful

Friday:

7 am:  Uphill ski.  6 miles w/ 3000ft of vert in 1:47ish.  3 uphill laps at Eldora... Windy as fuck this morning so made it a little bit more challenging.  Love watching the sunrise from the top of the first lap.

10:30 am:  1 hour at the gym.

Warmup: Rowing, mobility and drills

Tabata This! : reps | | Rx'd

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata AbMat Sit-up

Saturday: 

9 am:  15.25 miles w/ 2900ft of vert in 2:40.  Easy out and back on Sunshine Canyon with RBA.  Tired legs today but all good.  Been a solid week so far.  Not looking forward to the cold temps tomorrow.   Most likely no bike ride like I had planned.

Sunday:

8 am:   10 miles averaging 8min miles.  Easy cruise on the treadmill at Vasa due to the temps outside being below 0...  Just over it today.

10 am:  44 mins lifting right after the jog at Vasa.  Hit all the leg and core machines for 4 sets of 10-12 each.  Followed with 22mins in the sauna.

Total Weekly Numbers

Solid week this week.... Just did not get on the bike like I wanted.  I have been doing that on Sunday's and that was not going to happen today with the -5 degree wind chill outside. Looks like weather will be great next weekend for Old Man Winter.. should be fun.

Jan 16th- Jan 22nd

“Do what you can, with what you have, where you are.” - Theodore Roosevelt

Monday:  

-- Got home late last night and of course I could not sleep right away.  Finally fell asleep around midnight which meant I slept in until 8am this morning.  Late for me.  Just did not get a lot of sleep the past few days so it was much needed.  Rest day from running today but may hit the gym some.

10:30 am:  1 hour at the gym.

Warmup:  Rowing, mobility and some drills

4 RFT: Walking Lunges and AbMat Sit-ups : 16 mins 39 secs | Rx'd

4 rounds of:

Walking Lunge, 100 m

50 AbMat Sit-ups

Spent the rest of the hour doing PT and mobility work.

4 pm:  Jeff Browning's Tough 21 workout in the garage...  https://youtu.be/JTf1Ro6FzeQ  followed by 35 mins in the sauna.

Tuesday:  

9 am:  6.35 miles averaging 7:55 pace.  Easy out and back on the Dirty Biz loop from the Coalton Trailhead.  Super chill and took about mile and half to get warmed up and feeling normal.

2 pm:  45 mins Lifting in the garage.

Warmup:  Airbike, mobility and light squats

Wendler Back Squat: 2440 lbs 

Sets

5 Back Squats, 75% 1RM | 155 lbs

3 Back Squats, 85% 1RM | 175 lbs

1 Back Squat, 95% 1RM | 6 reps, 190 lbs

4 RFQ: Pistol (Right Leg)s and Pistol (Left Leg)s : used rings for balance

4 rounds of:

10 Pistol (Right Leg)s 

10 Pistol (Left Leg)s 

GHD Hip Extensions : 3x15 

Sets

15 GHD Hip Extensions

15 GHD Hip Extensions

15 GHD Hip Extensions

Russian Twist : 20-20-20 :

Sets

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

20 Russian Twists | 25 lbs

--followed with 30mins in the sauna.

  

Wednesday:

NOTE:  Weight check-  173.6lbs with 10.7% body fat.  Down another pound which I’ll take with the travel the past week. Was expecting to gain a little so that was a surprised this morning.

8:45 am:  1:30 in the gym.

Warmup: Rowing and mobility

Wendler Shoulder Press: Week 3 : 1670 lbs
Sets
5 Shoulder Press, 75% 1RM | 100 lbs
3 Shoulder Press, 85% 1RM | 110 lbs
1 Shoulder Press, 95% 1RM | 7 reps, 120 lbs

DB press : 4x10 : Completed | Rx'd

FT: Rope Climbs and Overhead Squats : 14 mins 21 secs | Not Rx'd
5 Rope Climbs
35 Overhead Squats, 40% 1RM | 75 lbs
4 Rope Climbs
28 Overhead Squats, 40% 1RM | 75 lbs
3 Rope Climbs
21 Overhead Squats, 40% 1RM | 75 lbs
2 Rope Climbs
14 Overhead Squats, 40% 1RM | 75 lbs
1 Rope Climb
7 Overhead Squats, 40% 1RM | 75 lbs

-Then-

Giddyup 12 Circuit

Legs (30 reps or 15 per side):
Air squats
Side Lunges w/ arms overhead
Forward knees-over-toes deep lunge w/ reach overhead
Rocking calf raises w/ ankle - metatarsal touch (ankles never come apart!)

Core (30 reps or 15 per side):
Oblique press
Hollow rock leg raises
Bird dog planks
Glute-bridge heel raises
Bicycles

Upper Body:
40 to 60 Push-ups 
20 to 30 Pull-ups 

2:30 pm:  7.9 miles averaging 7:45 pace.  Easy jog on the mill due the blizzard outside.  Did not want to risk a fall so stayed inside. Did do 5x30sec in the middle of the run at sub 6 pace to blow out the carbon.

Thursday:

9:30 am:  1 hour at the gym.

Warmup: Airbike, mobility and drills.

AMRAP 12 mins: 166 reps

12:00 AMRAP:

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 2 mins | 30 lbs

max rep Burpees, 2 mins

max rep Toes-to-bars, 2 mins

max rep Dumbbell Hang Squat Cleans, 35% 1RM, 1 min | 30 lbs

max rep Burpees, 1 min

max rep Toes-to-bars, 1 min

2 pm:  7.3miles w/ 700ft of vert averaging 8:15pace.  Easy cruise up and down McCaslin on the section with the most hills to get in some vert. Bike lane was clear of ice and snow which was nice. Legs are full of lead today.  Followed with 30mins in the sauna once I got home.

Friday:

7 am:  Skimo 4 miles w/ 2000ft of vert.  2 laps at Eldora before work.  Need to keep doing this 1-2 times a week.  So fun.

10:30 am:  1 hour at the gym

Warmup: Rowing, mobility and drills

Weighted Pull-up :  615 lbs

Sets

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

3 Pull Up (Weighted)s | 41 lbs

Then

21-15-9: Pull-ups and Dumbbell Push Press : 3 mins 19 secs | Rx'd

21-15-9 reps of:

Pull-up

Dumbbell Push Press, 40% 1RM | 35 lbs

3 pm:  42 mins in the garage gym followed by 30mins in the sauna

Giddyup Circuit 2.0

How to: https://youtu.be/XV5ypk19jZg

Core (30 reps or 15 per side):

Crunches

Oblique press

Hollow rock leg raises

Side Crunches (elbow to leg lift)

Glute-bridge clams (optional w/ band)

Curl crunch

Russian twists

Bicycles

Bent knee side planks

Planks 2 min

Legs (30 reps or 15 per side):

Air squats

Side Lunges w/ arms overhead

Bulgarian split squat

Runner arabesque w/ high knee hold

Step back lunge w/ high knee hold

Figure 4 squat

Calf raises on a step

Wall sit 2 min

Upper body (minimum 5 sets, up to 10 sets if you're feelin' saucy!):

10 push-ups / 5 pull-ups

(Or as many as you can do of each)

Saturday: 

9 am:  1 hour at the gym... hit up the gym while waiting for it to warm up some this morning. 10 degrees out there.

Warmup: Airbike, mobility and drills.

6 RFT:  17 mins 42 secs | Rx'd

6 rounds of:

40 Double Unders

20 Wall Balls, 20 lbs

20 Box Jump Overs, 24 in

--- that one was rougher than it looks... 

11 AM: 13 miles w/ 2500ft of vert averaging 10 min miles.  Started at Mt Santias trailhead and ran an out and back up Sunshine Canyon to just under the 8,000ft level.  Man I had no power on the uphill and walked more than I would have liked.  Gym took more out of my legs this morning than I thought.  All good though..

Sunday:

10 am:   22 mile ride w/ 1900ft of vert in about 2:30 with Paula.  Old Man Winter training ride from Golden around the Lakewood area.  More climbing than expected which I need.  Felt pretty damn good on this ride, lots of stops waiting for the group to come back together.  Pretty tired afterwards so moved the run that was for today to tomorrow.

Total Weekly Numbers

Solid damn week this week... need more running but did put in the time overall.  I feel like the fitness is finally starting to come back and my left leg is not aching all the damn time which has been a trend since last fall from the back injury.