simple upper body

Warmup:
overhead squat x 10 @ 45, 65

5 rounds of:

6 x bench @ 115
5 x pullup at bodyweight +35

Then:
2 x 5 weighted pushup @ +25
snatch & clean practice with bar

Fran

Crossfit standard:

21, 15, 9 reps of:

thruster @ 95
pullups

I haven't done thrusters in probably 6-8 months, so my form was off. I think I pretty much did push-presses for the first set; got a little better in subsequent sets.

7:56

hill repeats

On Animas Mountain at lunch:

warmup ~10 mins to top of switchbacks
4 x 1 minute uphill sprint, 4 minute rest
cooldown -- jog back to parking lot

uphill run

Goulding trail. Ankle started getting sore at the top. Took it moderately hard up and easy down. Did a couple of detours to explore side trails. Discovered a possible new bouldering site near the bottom.

6+ miles, ~2200+ feet climb & descent; top is around 10k feet. 2 hours.

a little improvisation

The weather was very ominous by the time I got around to trying to run, so I did this instead:

Warmup:
2 x 10 overhead squat @ 45
2 x 5 ice tool pullups
walking lunges

then,
5 rounds of:
5 x C&J @ 75
10 pushups
15 air squats
5 pullups @ BW+35 (some sets broken)

I didn't push this real hard.

then,
2 x 30 second uphill bounding sprint with ski poles
2 x 30 second uphill sprint w/ tire sled @ 45, ski poles

cooldown:
5 x pullups @ BW+35
ice tool pullups
spar pro work from fence

Thursday night run

Perin's Peak with DMT. Steep, rough, and very overgrown. Maybe 6 miles?

Took both the uphill and downhill pretty hard. Wanted to see if my ankles are recovered enough from the ultra to hold up on a very rough trail; they did fine.

Great views!

stress test

Had a cardiac stress test today to see if they can find the source of my occasional arrhythmias. About 15 minutes on the treadmil, working up to anaerobic levels. Nothing showed up on the ECG; the doc said "You are in superb physical condition; don't worry about it."

strength day

Warmup: overhead squats @ 45, snatch w/ 22 pound fitness bar

5x1 overhead press, working up to 95
5x1 push press, working up to 115
5x1 push jerk, working up to 125

Alternated these exercises with 8x5 pullups @ BW+25.

crossfit

5 rounds of:

5 x clean & jerk
10 asymmetric plyo pushups (broken into 2 x 5) *
15 air squats

Forgot to set my timer. Started with 95 for the first set of C&J, switched to 75 for the following sets.

Afterward, I did one set of 17 kipping pullups.

*asymmetric plyo pushups: one hand on stability disc, one hand on floor. Explode upward in a standard plyo pushup, then switch hands for the eccentric. Repeat.

Uncompahgre Peak

Climbed Uncompahgre peak (14309', Hinsdale county highpoint, 6th highest in CO) with Kurt from the Nellie Creek trailhead. Took us 1:30 up at a brisk but not brutal pace; 2:30 down with a number of breaks for views, etc. Lots of driving: approx 2 hours from Silverton to the bottom of the Nellie Creek road, over Engineer pass, then 4 more miles of 4x4 driving to the trailhead. I got more than my fill of 4x4 between that and the pass.

This is probably the physically easiest of the five 14er routes I've done, but definitely the most difficult vehicle access. It would be much easier from the Lake City side, but that's an even longer drive from Durango.

We bivied at the trailhead under clear skies with lots of dew and frost. My WM Ultralite bag was great; my Integral Designs bag cover had a lot of condensation on the inside, but still kept the sleeping bag reasonably dry.

nothing today

Tweaked my ankle again last night at trail run, so I took the day off--need to be back on track for a climb Sunday.

Thursday night group trail run

Horse Gulch-->Telegraph-->Anasazi-->Stacey's-->Meadow

6.2 ish. Took it pretty hard on the climbs, easy on the flats, moderate on the downhills. Ankle felt OK.

Today's workout

Crossfit: "Helen"

3 rounds for time:

400m run (treadmill)
21 x DB swing @ 45
pullups (kipping)

time: 13:58

getting started

So I guess this is my new workout/outdoor/musing journal. I have tried many different workout log methods over the years (pen and paper, Excel spreadsheets, text files, on-line running logs, etc.), to no avail. We'll see how this format does.