climbing wall

I seem to be fighting off a cold (or already have one...), so took it easy again with a climbing wall play day over lunch

off

Chaotic day at work; and I'm catching a cold. Had a great birthday workout planned ("222", or 37 x 6), but it will have to wait.

climbing wall; recovery day

30 minutes or so on the climbing wall w/ Kurt; took it pretty easy. Recovery day.

intermediate trail run; "Angie"

First Workout (AM):
Sale Barn->Cowboy->Big Canyon->South Rim loop

1:35, Avg HR 137, ~9 miles(?)

Felt pretty good. Ran with the DMT weekend group.

Second Workout (PM):
"Angie" -- 100 pullups (kipping, parallel grip, mostly sets of 5)
100 pushups (mostly sets of 5-10 with very short rests)
100 situps (feet anchored w/ DBs, hands free)
100 air squats
Done in that order.
Total Time: 23:25
Splits: 10:17, 4:43, 4:46, 3:38

First time doing this one. Interesting workout.

San Juan climb/hike

Went out with Kurt, Aaron, and Rob B. to attempt Sultan and Grand Turk peaks from Molas Pass, but a storm was rolling in. We climbed what Rob calls "Buffalo Ridge" south of Grand Turk instead, since the snow was flying and the wind was getting pretty wild. Probably about 12,500 feet.

pull and dip

100 pullups (kipping, parallel grip)
80 ring dips

Time: 18:50

Last time I did alternating sets of 3; this time I did mini-groups of 10 on pullups and 5 on dips until I hit 100 and 50 respectively at around 14 minutes. Then focused just on dips until I called the exercise at 80 ring dips due to an un-good feeling in my shoulder.

It's definitely harder to do the bigger sets instead of alternating 3s.

Thanksgiving workout: drag, push, pull, etc.

Warmup:
ball slams @ 10, lunges, pushups

Workout:
Part 1: 3 rounds of
10 x DB thruster @ 25# DBs
uphill tire drag @ tire + 45, to garage
10 pullups
(drag tire downhill to DBs)

Time 8:29

Rest 60-90 seconds,
then Part 2: 3 rounds of
10 x ball slam @ 20# (+ 1 penalty for missed catch)
10 x ring dip

Time 5:12

Cooldown:
ice tool pullups
lever practice
31 uphill walking lunges to house


K. tried her first Crossfit workout:
5 rounds of {5 plank pulls, 5 knee pushups, 5 ball throw & chase @ 10}
Time 5:42, a strong mental effort

slow trail run

Ran the short Log Chutes loop with K., who just started training again. Very slow; 5.5 miles or so in 66 minutes. Great weather.

conventional strength day

Warmup: snatch, OHS @ bar

Deadlift:
135 x 5, snatch grip
Triples @ 185, 205, 215, 225, 225, 225

Dips:
10 x bw
6 x bw +25
3 x 6 @ bw + 35

Tucked Lever Practice

"tears & power" variation

DB swing @ 50 5-10-15-20
KTE 20-5-10-15
Weighted Pushup 15-20-5-10
Air Squats 10-15-20-5

Time 11:11

Toes touched ground on some KTE reps.

Single DB Split Box DL:
30 x 50#
20 x 50#

Tucked lever practice.

intermediate run

Sale Barn->Cowboy->Well Road->Sidewinder->Top of Suicide Hill->out and back

~11-12 miles, 2:20. Avg HR 142. ~1400 ft climb according to Suunto.

a token effort

Long drive back from Denver; did some pullups, ball slams, swings, pushups but couldn't motivate myself for a really hard effort.

Denver; hotel

Ran 28 minutes outside. Pavement--no fun!

Didn't have time for any calisthenics today.

Denver; hotel

Ran 24 minutes outside on the road, then the same burpee/pushup/squat combo as yesterday, this time in 7:01.

Denver; hotel

15 minutes on the Boredom Machine
21, 15, 9 x
{
burpee
elevated pushup
air squat
}

Time: 8:11; not particularly inspired.

Denver; hotel

Ran 15 mins on the boredom machine, then 10 minutes up and down the 7 flights of stairs. Forgot to count reps.

Denver; snow

Snowing heavy today; stuck in the hotel.

Did a bunch of pushups and air squats; that's it.

Front Range run

Drove to Denver for work. Ran at Mayer Open Space park near Aspen Hills in Turkey Ck Cyn.

Approx 8.5 miles, 1:34. ~1600 ft. climb.

slam, push, swing

This one needs a name of its own!

15 minutes of:

5 x ball slam @ 10# ball
10 x parallelette pushup
15 x DB swing @ 35

11 rounds in 14:30.

"180" -- squat variation

Felt like I needed some back squat work instead of standard DLs today. Went with 95 since I haven't done them in ages.

15 pullups
30 back squat @ 95
30 pushups
30 standing broad jumps
30 floor wipers @ 100
30 1-arm DB clean & jerk @ 30
15 pullups

Time 9:52

Misc: tucked levers, pushups, DB bob-and-weaves

2 x 20 single DB box deadlift @ 50

off -- a bit under the weather

Had a flu vaccination yesterday; feeling a bit sluggish today with the immune system response, so I took a rest day.

Recently finished "The End of Faith" for the second time through; excellent book. See http://www.samharris.org.

conventional strength day -- new PRs!

Deadlift:
Worked up to PR single @ 265

Weighted Pullups:
12 x bw + 25 (probable PR)
6 x bw + 35
6 x bw + 45

Weighted Dips:
6 x bw + 25
6 x bw + 35
6 x bw + 45

Push Press:
Worked up to doubles @ 125

"tears and power"

Based on a Gym Jones workout:

DBSwing @ 50# 5-10-15-20 reps
Knees-to-Elbows 20-5-10-15 reps
Weighted Push-up @ +25# 15-20-5-10 reps
Squats 10-15-20-5 reps

Time: 12:47

Single DB Box deadlift @ 50:
30 reps
20 reps

longish run--Jones Creek

Jones Creek->Pinkerton Flagstaff South (out and back)

~12-13 miles slow
2:59
~2700 ft climb (Suunto watch)

Perfect fall weather. Felt pretty good; stopped a couple of times to talk to folks on the trail.

low HR run

CR 314, 5.5 miles, 57:30

Avg HR 139

lunge and push

3 rounds of:

12 walking lunge steps forward, then back @ zero, 20, 25 DBs
12 weighted pushups @ +25 plate
10 bar dips
55, 35, 15 pushups

Forgot to set timer.

Misc tucked levers.

"150"

A wimpy version of the Gym Jones "300" workout that nearly destroyed me a couple weeks ago:

12 pullups
25 deadlift @ 135
25 pushups
25 broad jumps
25 floor wipers @ 70
25 one arm DB clean & jerk @ 25
13 pullups

Time 8:49. Avg HR 157 Max HR 183

30 DB box deadlift @ 50
Misc tucked levers & KTEs

Crossfit: strict 'Cindy' lite

14.5 minutes of:
5 pullups
10 pushups
15 squats

Strict--pullups past shoulders, full parallelette pushups, very deep squats

Stopped at 13 rounds due to pain in right knee during deep squats

Various KTE and tucked levers