moderate trail run

Sale Barn->Cowboy->Big Cyn loop. ~8.5 miles. Ran with DMT for the first part. Took several breaks; Marjorie took a nasty fall on the upper well road.

Time 1:36.

moderate run CR314

5.5 miles on CR314 with a few pickups on uphills.

Time 50:45, avg HR 150 (but this is suspect; HRM was flaky for first 10 mins or so).

another crossfit leg day

Shoulder still tweaked.

Warmup:
Jog to & from rec ctr.
Variations on drills from the Parisi DVD

Workout

3 rounds of:

8 x back squat @ 135
8 x standing broad jump
16 x walking lunge (no weight)
16 x box jump
24 x air squats
24 x right arm DB snatch @ 20# db

Time 15:30. Tough one.

lower body crossfit

Shoulder is still tweaked, so I'm resting it.

Warmup:
Jog to rec ctr. Parisi drills from the "Training for Warriors" DVD.

Workout:
10 bar weaves
20 box jumps
30 walking lunges
40 air squats
30 walking lunges
20 box jumps
10 bar weaves
after each set, 20 situps and 20 back extensions
(140 total each)
Time 14:36

Not particularly hard.

play:
zercher shot lunges out of the rack

Cooldown:
Jog up CR 314 and back, with a couple sprint pickups.

slow trail run/hike to Gudy's

With Kim, Colorado trail from 2nd trailhead, to Gudy's Rest. 6+ miles slow hike/jog; untimed; ~90 minutes including snack break at the top. ~1000 ft climb.

trail tempo run; Raider Ridge; PR

Trail Run:
Horse Gulch->Rocky Road->Raider Ridge loop
tempo pace; 5+ miles; 940 feet climb on the Suunto
Time 50:52


Previous recorded PR is 50:41, but I started my watch at the parking lot instead of at the gate as usual, so this is almost certainly a PR by 20-30 seconds. Didn't wear HR monitor.

Back of my shoulder joint is very sore from something I did yesterday. Will need to take at least a few days off to heal it up.

Crossfit w/ Mike

Part 1: slam, push, swing lite

Me:
5 x ball slam @ 20
10 x pushup
15 x DB swing @ 35

5 rounds. Time 5:35

Mike:
10 x ball slam @ 10
5 x pushup
15 x DB swing @ 25

6 rounds. Time: 5:20

Part 2: lunge, throw, drag, pull, push

10 pullups, 1-arm overhead walking lunge @ 25 to top of driveway, 10 pushups
10 pullups, ball throw & chase @ 20 to top of driveway, 10 pushups
10 pullups, tire drag @ tire + 45 to top of driveway, 10 pushups

Me: 5:20. Mike: 5:10
Mike did assisted pullups (band + me assisting), 2-hand overhead lunges, and knee pushups

We also did a fun 'workout' with Ian where he pushed his toy wheelbarrow, did a toddler pushup, and a jump for several rounds.

run; snowshoe w/ bro

Mike is here for a couple days. Ran Animas City Mtn in 1:17, avg HR 152, ~6.5 miles, ~1500+ ft climb.

Then drove up to Molas Pass and snowshoed for a couple of hours. Did some deep-powder wallowing that was a good workout.

Pretty tired now; 4 days on in a row.

ME cleans, 1-arm BB snatch

Warmup:

OHS & 1-arm BB snatch @ bar

Cleans:
3x95
3 x 115
2 x 130
2 x 135
1 x 140, 145, 145, 145

Finished with more 1-arm BB snatch @ bar, 50, 55.

Played around with a "2-hands anyhow" lift using the bar and a 10# DB, but I really need to work the bent press more to do it correctly.

crossfit WOD chipper

Run to and from rec ctr.

25 Walking lunge steps
20 Pull-ups
70 Box jumps, onto gym bench (18”?)
25 Bar dips
20 Knees to elbows
30 Dumbbell swings, 55 pounds
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 15 pound ball
45 pullups

Time 25:27. The last set of pullups took forever.

One-arm BB snatch and bent press practice. Need to remember to look at bar during bent press.

pullups, KTEs, man-makers

Jogged to and from the gym.

1-2-3-4-5-5-4-3-2-1 x
pullup
KTE
man-maker @ 20# dbs.

Time: 14:19. Didn't take it particularly hard; my first real workout since being sick.

Then:
1-armed barbell snatch practice @ 45# bar
Very cool--this is the first time I've tried these, inspired by Lee. Not as hard as I thought.

still slow

Did about 3 miles or so slow on CR223 today. Took the inlaws to ABQ yesterday and visited Lee; trained a bit. His Eleiko Oly-lifting bar is amazing. Hopefully I'll be able to train for real tomorrow.

very light workout

Still not entirely over the cold--this has been a bad one.

Did 5 rounds of "Cindy", not for time.

climbing wall

Just played around on the climbing wall today. Still sick.

just a little hanging/pulling work

Still have the cold. Just did some pullups/hanging ab work/lockoffs/etc playing around in the garage.

SAR training; under the weather

Avalanche training at Red Mountain. Not very strenuous. Slammed my knee REALLY hard on a rock, and now Ian has given me his cold. I could feel myself fighting it off for days, but now I actually have it...

'11-'

A Gym Jones standard, "11", at home in the driveway:

5 x ball slam @ 20# ball
10 pushups (parallelettes)
15 DB swings @ 35#

11 rounds. Time: 14:45.

The swings are supposed to be with a 53 pound kettlebell (hence '11-'), but a 35 DB is all I have until Santa brings me my KB. Doing this with 53# will be rough!

Finished with 10 very slow rafter pullups, lever practice on rings, and 41 walking lunges back to the house.

crossfit; squat-pull-push-clean

Did the workout from the famous "Women of Crossfit" video, substituting 3 pullups and 3 dips for each muscle-up:

50 air squats
21 pullups (kipping)
21 bar dips
10 hang cleans @ 95

3 rounds. Time: 16:40.

3 x 20 single DB split box DL @ 60

off--Ian sick

Had to take care of the I-man today.

ME DL; "man-maker" ladders

Deadlift:

Worked up to max single @ 265 (tied PR)
Failed at 275
triple @ 225

"Man-Maker" ladders a la Gym Jones:

6-5-4-3-2-1-2-3-4-5-6 @ 20# DBs, alternate w/ KTEs
41 reps total
done on round DBs, not hexagonal
Time 14:55

"Man-Maker": pushup on DBs, row each DB single handed while in pushup position, clean & press DBs, repeat

crossfit

Max Pullup Test: 21 (no kip)

5 rounds of:
6 x one-arm db swing, each arm
overhead walking lunge, 8 steps
pullup & 5 second lockoff w/ DB between ankles
overhead walking lunge, 8 steps

27.5# DB. Time 9:52. Probably should have used a heavier weight.

Then:
Max Pullup Test: 15 (no kip)

3 x 25 single DB split box DL @ 50

a couple of one-arm lockoffs with band assist
handstand practice

off

Rode the train with la familia today. No training.

intermediate trail run

Same as last weekend, solo:
Sale Barn->Cowboy->Big Cyn->South Rim loop
~9 miles (per DMT folks last week)

1:25

Felt strong. Though it felt fast (for me), I'm not convinced I can actually run trails at that pace for 9 miles, so I wonder if the DMT mileage estimate is long.

Avg HR 150; max 164

misc strength

OHS: worked up to several sets of 6 x 85

Breathing DB Swing ladder: up to 1-10 @ 50 (not to failure)

3 x 20 each:
Bar Dips
Single Split box DB DL @ 50

Olympic form practice (snatch & clean)

Lever & lockoff practice

crossfit; "Lucy"

Kurt did this with me and decided to call this one "Lucy".

8 walking lunges
5 push press
8 walking lunge
5 pullups
10 second lockoff at top of pullup
5 KTE

Preferably, do not drop DBs during 1st three, or come off bar during 2nd three.
1 round unweighted to warmup.
5 rounds @ 30# DBs on lunges & push press. Time: 12:21 -- still not feeling 100%, so took rest as needed

Misc lockoff & lever practice