short run

At lunch:
Animas Mtn, ~35 mins easy.

moderate run; short crossfit

Morning:
Run 1:49 slow. Sale Barn->Cowboy->Well Road Extension->Big Canyon->South Rim->Well Road->Cowboy->Sale Barn
Avg HR: 133

Afternoon:
21 ice tool pullups + med ball chase @ 20 + 21 pushups on ball + ball carry back
15 ice tool pullups + med ball chase @ 20 + 15 pushups on ball + ball carry back
9 ice tool pullups + med ball chase @ 20 + 9 pushups on ball

Time 6:53

Did this with Aaron; his first Crossfit. He did assisted pullups. His comments: "My arms have never felt like this before" and "I have a weird taste in my mouth"

9, 6, 3 x {thruster @ 35 DBs, tire drag @ 45)
Time: 2:41

Misc walking lunges.

upper body strength-endurance

For time:
100 ice-tool pullups
100 ring dips

Time: 19:24

Started out feeling pretty easy, got pretty tough at the end trying to make sure I broke 20 minutes. Pullups were a mixture of strict and kipping. Did 33 sets of 3 each, plus 1.

deadlifts

Lunch:

6 x 3 DL @ 185, slow & concentrating on form at bottom
misc pushups, tucked levers, pullups, standing broad jumps

Evening:
Group trail run. Sale Barn/Cowboy loop. Time: 1:07.
Avg HR 142.

lunch run; crossfit

Lunch:
CR 314. 5.5 miles.
Time: 51:46
Avg HR: 148 Max HR: 167

Evening:
Mailbox-to-Mailbox, alternate 5 walking lunges and 5 push press, with 45# bar
Time: 8:13

Miscellaneous pullups, pushups, tucked levers, overhead carry w/ bar

lunchtime run; then crossfit later

At lunch:

County RD 314, 5.5 miles, 51:32.

After work:

3 rounds of:
10 x front squat @ 95
tire drag @ tire +45

untimed.

then,

21 ice tool pullups + med ball chase @ 20 + 21 pushups on ball + carry ball back to base
15 ice tool pullups + med ball chase @ 20 + 15 pushups on ball + carry ball back to base
9 ice tool pullups + med ball chase @ 20 + 9 pushups on ball

Time: 8:24; Avg HR 161, Max HR 178

moderate run

Sale Barn-->Cowboy-->Well Road-->Sidewinder-->Carbon Junction-->Frontage Road

Unknown distance. Time 1:39. Legs felt tired.

crossfit lite; group trail run

Lunch Workout:
Warmup: overhead squats @ bar

15 x clean high pull @ 95
30 bar dips
30 pushups
30 pullups
15 x clean high pull @ 95

~8:10

Technique practice on power clean; tucked levers.


Thursday Group Trail Run:
Colorado Trail from second trailhead to bridge, back to first trail head, then back to second trailhead. Unknown distance; one hour. Running in pretty much pitch black night for the last mile or two; had my headlamp but didn't use it.

max effort day -- new PRs!

Deadlift:

Worked up to a PR single of 255!

Weighted Pullup:

Worked up to a PR single of BW + 100

After work:
Some random ball slams, pullups, ball throw & chase

bouldering

Bouldering at Boxcar w/ Aaron at lunch.

under the full moon

Missed the lunch workout due to the temptation of a free lunch; trained at home after putting I. to bed--K. away at a conference.

Warmup: 40 walking lunges

Crossfit WoD:

20 minutes of

25 pullups
50 pushups
75 air squats

Got three full rounds in 18-and-change, plus 40 extra squats to make up for my lapses in form on the 3rd round.

Then, 2 rounds of medicine ball throw-and-chase @ 20# ball.

40 more walking lunges to cool down.

Smelter loop run

Smelter Mountain loop: up the front, down the back. 6+ miles, very slow, 1:18. 1500+ climb--forgot to start the altimeter.

Avg HR: 142

IT bands felt tight on both sides--need to start putting in some regular longer runs again.

easy upper body

5 minutes of:

5 pullups @ bw + 25
5 ring dips

on the minute, rest, then repeat

Total: 50 pullups @ bw+25, 50 ring dips

rest, then Tabata pushups

grip/cardio smoker

Warmup: pushups, air squats, overhead squats

5 rounds of:

5 x pullup @ bw + 35
8 walking lunges @ 45 DBs
5 x push press @ 45 DBs
8 walking lunges @ 45 DBs

Time: 10:26
Avg HR: 160, Max HR: 185

This is a rough one on the grip/cardio.

Hanging lever practice
2 x 10 overhead squat @ 65, 75

Smelter

Run/hike Smelter with Thursday night group. First run in 3 weeks. Felt pretty stiff, but made decent time to the top (~21 mins to towers).

triples

Warmup: overhead squats, cleans with bar

Deadlift:
3 x 135
3 x 185
3 x 3 @ 205 + 6 standing broadjumps after each set

DB Push Press:
3 x 45s
3 x 3 @ 50
Much harder than barbell push press!

Clean & Push Jerk:
3 x 95
2 x 3 @ 105

Weighted Pullup:
3 x 3 @ +50

A little hanging ab work.

more upper body

21, 15, 9 reps of:

DB push press @ 35
pushups
dips

3 rounds of:

10 L pullups
20 squats

Isometric ab practice hanging from bar.

Felt pretty unmotivated today.

easy day

crappy weather, legs still incredibly sore.

50 kipping pullups in 4:10
a ton of pushups (didn't count)
50 kipping pullups in 4:40

isometric ab work on rings and ice tools

post 300...

Walking down the stairs today is... interesting. Definitely going to have to do more of that kind of stuff.

Had to work most of the Saturday today on a network switchover, so no training.

Reading "Consilience" by E.O. Wilson. Very interesting.

"300" variation

Take off from Gym Jones.

25 pullups (kipping, unbroken!)
50 deadlift @ 95 (sets of 10-15)
50 pushups (25, 15, 10 I think)
50 standing broad jump (sets of 5-10, brutal!)
50 floor wiper @ 22 pound bar (25, 15, 10, killed my average HR here)
50 DB thruster @ 25 DBs (sets of 10)
25 pullups (8, 7, 5, 5)

~22 minutes (forgot to start timer until after first pullup set, 20:45 thereafter)

Avg HR 159, Max HR 178

Rest ~ 5 minutes, then

DB bench, worked 45, 50, 55 x 5, 60 x 3

Wobbly legs, going to be sore tomorrow!

Max Effort PRs!

Warmup: overhead squats, pushups

Weighted Pullup:
Worked up to a 1 rep max of BW+90 -- PR!
Need to strengthen my forearm flexors and my top range/lockoff.

Deadlift:
3 x 135
3 x 185
3 x 205
3 x 215
3 x 225 (3 RM PR!)
1 x 245 (1 RM PR!)

My top end on the DL feels pretty strong. Need to work on getting off the floor.

Front Squat:
3 x 135
2 x 135, fail on 3rd rep (tired!)

Need to work my deep squat range.

Sky Ute Scuffle

A variation on the Gym Jones "School Yard Scuffle 2", with no rowing machine:

3 rounds of 1 minute each of sumo dead high pull, pushups, DB swings, pullups. Four minutes per round total, with 1 minute break between rounds.

Round 1:
20 x SDHP @ 65
35 x pushups
17 x DB swing @ 40
14 x pullups

Total: 86 reps, Avg HR 164, Max HR 181

Round 2:
15 x SDHP @65
25 x pushups
15 x DB swing @ 40
12 x pullups

Total: 67 reps, Avg HR 168, Max HR 183


Round 3:
15 x SDHP @65
25 x pushups
15 x DB swing @ 40
12 x pullups

Total: 67 reps, Avg HR 167, Max HR 176

Total Reps for Workout = 220

Afterwards: 20 x floor wiper @ 45# bar

crossfit WOD

30, 25, 20, 15, 10, 5 reps of:

virtual shoveling
pushups

Started at the "men's" weight of 45, dropped to the women's weight of 25 when I felt like it was going to wreck my back midway through the first round.

Time: 7:48

Avg HR: 147
Max HR: 166

PS: I think I counted the reps wrong and did only half as many as the official CF site would

"Cindy"

20 minutes of:

5 pullups
10 pushups
15 air squats

21 reps. Not bad for 10 days off.

Avg HR 150
Max HR 172