met con--chipper

1) Max burpees in 10 minutes: 91. 5 minutes rest.
2) 100 KB swing snatches @ 35# in 5:27. 5 minutes rest.
3) 50 KB clean & push press in about 3:45.

circuit

5 x pullup (strict, on rope handles)
10 x elevated ring pushups (cable handles suspended from Smith machine)
15 x KB swing @ 53

Max rounds in 20 minutes.

8 complete rounds in 18:40 and I was done. I was getting only 6-7 consecutive ring pushups in the later rounds.

strength

Romanian DL:
5 @ 135, 165, 185, 205, 215

Weighted Dip:
5 @ +25, +35, +45, +45, +45

2x DB Walking Lunge:
10 @ 40s, 50s, 50s, 50s, 40s

circuit--"tears & power" variation

Based on a GJ workout:

Knees-to-Elbows 20, 5, 10, 15
KB Swing @ 53# 5, 10, 15, 20
Pull-up 10, 15, 20, 5
Goblet Squat @ 53# 15, 20, 5, 10

Time 16:36.

20 x dips @ BW
5 (each arm) x KB press @ 53
Misc farmer's walks

endurance--short road run

CR223, 6 miles. Total time 55:31. Avg HR 150, max HR 169, 34:20 over 149. Took the downhill moderate, then moderate on the uphill to just before the gas well, then kept HR in the low 160s until the top of the hill.

strength

In the morning:
Pullups:
12 @ bw
5 x 5 @ +35

Ring Dips:
5 x 10

Sledge Swings:
5 x 20 (10 each arm) @ 16# hammer

In the afternoon:
Asymmetric farmer's walk @ 53,35# KBs, approx 10 trips to near failure.

intervals

Did sprints while dragging Ian on his sled. Several slow warmup reps up the driveway, then 3 or 4 full speed uphill, then 10 reps max effort on the flats. Knee is sore now.

strength, skill

Morning:
10 x pullups @ bw
5 x pullups @ +25
4 x 4 pullups @ +35

Misc ring dips

Afternoon:
Skate skiing lesson at Vallecito with Kurt and company. Lots of fun. Skiied about 6km, not fast enough for a real workout.

endurance w/ interval

Run CR223, approx 4 miles, with intervals. Time 36 minutes. Avg HR 148, max HR 168.

circuit; strength

In the living room at home, with lots of snow outside.

10 x KB snatch @ 35 (5 each arm)
10 x pushups
15 x air squats

Repeat for 20 minutes. 14 rounds.

10,8,6 x KB press @ 35 (each arm)
2 x 15 KB towel curls @ 35
KB towel curl iso hold, twice each arm

KB floor press crunches

show shoveling

Several hours of snow shoveling. Low intensity, high volume.

endurance--short road run w/ intervals

CR314, 5.5 miles. Ran the uphills hard. Avg HR 149, max HR 173, 23:20 over 149.

Total time 50:48.

misc strength

While watching Ian again:

Plank pulls
Pushups
Air squats
Walking lunges w/ 53# KB
KB presses @ 35

circuit/strength

While trying to look after Ian:

10 x ice tool pullups
10 x ring dips
10 x KB C&J @ 53 (5 each arm)
20 x ball slam @ 20

3 rounds, untimed.

misc KB C&Js @ 35, sledge swings on tire

strength

Warmup: overhead squats @ bar

Front Squats:
5 @ 95, 115
8 @ 135

Back Squats:
5 @ 145
3 x 4 @ 185
Some mild right knee pain during back squats

Dips:
10 @ BW
5 @ +25
5 @ +35
3 x 5 @ +45

Plyo pushups, misc

endurance--short road run

CR314, 4.4 miles. 43 minutes. Lots of walking due to stomach.

circuit/strength

Warmup: 5 x pullups + 10 x pushups + 15 x air squats, 3 rounds.

10 x weighted pushup @ +35
10 x goblet squat @ 65# DB
5 rounds, ~10 mins.

Weighted pullups:
5 @ +35
5 @ +45
3 x 5 @ +55

endurance; strength

Run CR223, 6 miles. Time 57 minutes.

Later:
Misc strength work while supervising the Ians playing together:

ring dips
KB overhead press @ 35
ice tool pullups and hangs
sledgehammer swings on tire

no set format, just worked as possible given the situation.

circuit

Warmup: sledgehammer swings, static holds

10 x ball slam @ 20
10 x KB clean & jerk @ 53 (5 each arm)
10 x plyo pushup (on/off of pushup handles)

5 rounds. Time 14:23.

4 x 3 weighted pullup @ + 35.

misc strength

At the fairgrounds at lunch.

Run 800m, 4 minutes
Breathing ladder, KB swing, 1-10
Lots of walking lunges with and without KB
5 x 5 KB push press each side @ 53, try to minimize push

hike/climb--Guadalupe Peak, Texas state highpoint

Climbed Guadalupe Peak, Texas state highpoint, with Kurt after a few days working in Artesia. Great views, great hike, very cold and windy at the top.

1:35 to the top, 2:39 round trip. Hiked up, ran down.

Approx 8.2 miles round trip, just under 3000' of climb.

endurance--short road run

Run CR223, 6 miles. Time 56:53 including pitstop.

ice climb--Cascade

Ice climb at Cascade with Kurt & Aaron. Early season--thin and wet. Did maybe 3 pitches total. Good forearm burns.

circuit; "Big Five 55"

Weighted Pushup @ +35
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time 25:12.

recovery

5 x pullups
10 x pushups
15 x air squats

10 rounds, untimed, easy pace.

Played around with various olympic movements using just the bar.

strength

Front Squats:
5 x 95
5 x 115

Back Squats:
5 x 135
5 x 155
5 x 175
5 x 175

This was easy, but I decided to stop since I haven't done bar squats in a long time.

Dips:
20 @ bw
10 @ bw + 25
2 x 8 @ bw + 25

chipper

Warmup: sledge swings, pushups, KB swings.

100 tire flips (Time 8:54)
100 ball slams @ 20 (Time 4:30)
100 situps (untimed)

Untimed rest between rounds.

endurance--short trail run; strength

Morning: trail run Sale Barn area, ~40 mins. Not feeling too good post-cold.

Evening:
5 x 10 pullups @ bw
10 x 5 ring dips @ bw
6 x 3 pullups @ bw + 35

circuit

Been sick again. First training since Monday.

10 pullups
5 ring dips
10 KB clean & press (5 each arm)
20 ball slams @ 20

3 rounds. 13:58. Not pushing it, just taking it easy.

Warmup and cooldown with sledgehammer swings on tractor tire.

endurance; intermediate trail run

Raider Ridge extended loop, with Kim. Easy pace. Time 1:06.

circuit

10 x pullups
10 x pushups
10 x ball slams @ 20
10 x KB swing snatch @ 35 (5 each arm)

10 rounds. Time 24:57, including some chasing Ian. Started slow but turned out to be a better workout than I thought it would be.

kettlebell play

Feeling tired today, so just did a bunch of KB play. Worked on double swings, snatches, and C&Js using my 35 + Kurt's 35. They are different brands which makes it a bit annoying, but it was still fun.

endurance; short road run

5.5 miles on CR314. Time 53:16. Avg HR 149.

chipper; fairgrounds

At the fairgrounds. Warmup: run 800m moderate pace, pushups, light KB swings.

Run 800m, try to keep HR in 160-165 range
3 rounds bleacher double jumps
Run 800m, try to keep HR in 160-165 range
25 ball slams @ 20# ball
Run 800m, try to keep HR in 160-165 range
25 KB swings @ 53#

Total time 19:41. Avg HR only 158. This was a really tough workout for me--I must be out of shape. Had a hard time getting the HR high, and I was losing coordination on the jumps due to leg fatigue.

Finished with 2 x 10 (5 each arm) KB push press @ 53.

fight club

Very sore from yesterday's circuit.

Kickboxing + no-gi BJJ. Took it very easy in the BJJ class.

circuit; "Big Five 55"

From Dan John via Gym Jones, with substitutions as necessary per equipment:

Big Five “55”
Weighted Pushup @ 35
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time 26:41.

strength

Warmup:

5 x pullup @ BW
10 x pushup
15 x air squat

5 rounds.

Weighted pullups:

5 @ +25
5 @ +35
4 x 3 @ + 53

5 x KB push press @ 53: uncounted sets.

endurance--hike/climb

Climbed two unnamed 13ers north of Grouse Gulch. Unnamed 13535 and the next bump north of it. Mixed scree/snow/trail. Steep and cold, strong wind. Approx 4 hours, approx 3100' climb.

endurance--short trail run; fight club

Animas City Mtn at lunch in Durango. 45:45 out and back, unknown distance.

After work: kickboxing + no-gi BJJ.

circuit; fairgrounds!

Went to the fairgrounds at lunch. Lots of scary possibilities.

Warmup: run 1/2 mile on the horse track at 8:00 pace.

Part 1:
5 rounds of stadium seat jumps:
2 rounds on seats
3 rounds OVER seats (flat seats, not folding)--I'll call these double jumps. Tough--Kurt decided we had to race.

Part 2:
15 x ball slam @ 20
10 x plank pull
10 x decline pushup
10 x KB dead snatch @ 53 (5 each arm)

3 rounds. Time 11:11. The KB dead snatch is much harder than the swing snatch.

circuit

At the park at lunch:

10 x box jump
10 x KB step up @ 35
10 x ball slam
10 x decline pushup
10 x KB swing snatch @ 53 (5 each arm, with an extra swing to get started)

5 rounds. Time 18:33.

The swing snatches were tough. First time trying it with those.

endurance--intermediate trail run

First workout for a while--haven't been feeling well.

Extended Raider Ridge loop + run to Santa Rita Park to meet the family. Time 1:13. Slow & easy.

Afternoon:
light circuit work while playing with Ian: sledge swings and KB swings, various skipping drills in the driveway.

light work

Feeling super tired, like I'm getting sick. Just did some light shoulder work, ab work, and some 1-arm snatch practice.

strength/power, upper body

Pullups:
2 x 5 @ bw
5 @ +25
3 @ +35
3 @ +45
3 @ +55
3 x 3 @ +70
2 @ +70

Dips:
2 x 5 @ bw
10 @ bw
5 @ +35
5 @ +45
5 @ +55 -- shoulder pain

Pushups
12 @ +25
10 @ +35
12 @ +25

endurance--short road run

4.4 miles on CR314. Time 43:10, avg HR 145.

circuit; "11" aka "louder than 10"

Gym Jones workout:

5 x ball slam @ 20
10 x pushups
15 x KB swing @ 53

11 rounds. Time 14:20.

Finished with 3 rounds of 5 x straight-leg raises + 8 x KB press @ 35 (each side).

circuit

10 x pullups
5 x ring dips
10 x goblet squat @ 35
10 x box jump on tractor tire
10 x sledgehammer swing on tractor tire (5 each side)
10 x decline pushup
tire drag
10 x KB snatch @ 35 (5 each side)

for 21 minutes. Didn't count rounds.

endurance; short road run

CR314, 5.5 miles. Time 52:52, avg HR 144. Felt good.

Insane week at work--first workout since Tuesday.

endurance--short road run; fight club

CR314 at lunch. 41 minutes. Cut it short; feeling sluggish.

After work:

Hard kickboxing/MMA/BJJ. Lots of sparring, drilling, conditioning. I was wiped.

strength--upper body

Warmup: 5 x pullups, 10 x pushups, 15 x air squats. 3 Rounds.

Weighted Pullups:
5 @ BW+25
3 @ BW+35
3 @ BW+45
3 @ BW + 55
3 @ BW+65
3 x 2 @ BW+70

alternate sets with dips:

10 @ BW
2 x 8 @ BW+25
3 x 6 @ BW+35
2 x 6 @ BW+40

endurance; intermediate trail run

Animas City Mtn with Kim. Kept HR below 150. Avg HR 135, 1500' climb. ~6.5 miles. Time 1:25. Right foot sore again after the technical downhills.

endurance--short road run

5.5 miles on CR314. Time 53:43. Forgot the HR monitor.

strength/power

Warmup: 3 rounds of 5 pullups, 10 pushups, 15 air squats

Front Squat @ 135 or 145 + 5 x standing broad jump
DB Floor Press @ 2 x 65 or 70 + 5 x plyo pushup

Rest between rounds.
Uncounted rounds.

endurance; short road run; fight club

5.5 miles on CR314. Time 54:08. Avg HR 147.

Evening: BJJ w/ gi at DMA.

strength; upper body

Pullups:
5 x bw
5 x bw
5 x bw + 25
3 x bw + 35
2 x bw + 45
1 x bw + 55
1 x bw + 65
1 x bw + 80
1 x bw + 90

Dips:
sets of 10, alternating with pullup sets

Weighted pushups @ +35: 5-6 sets of 6-8

ECQC 1&2

Took ECQC 1&2 from CD in Denver. 3 day course. Great stuff.

circuit; "Big Five 55"

From Dan John via Gym Jones, with substitutions as necessary per equipment:

Big Five “55”
Floor rPress @ 2 x 55# DBs
Goblet Squat @ 55# DB +
Pull-up +
Standing Broad Jump +
Deadlift @ 135#
10-9-8-7-6-5-4-3-2-1 reps of each

Time: 28:18, including breaks for equipment availability. Harder than it looks--I haven't felt this fried in a while after a circuit workout.

fight club

Forgot to take any workout clothes to work today. :-(

Evening: gi BJJ at DMA. Fun to roll in the gi from time to time--much more deterministic.

BJJ

Private class with Chris. Worked on no-gi butterfly guard and guard passing.

strength

Deadlift, work up to 1 x 245, fail at 265

DB floor press, many sets at 45, 55, 65.

fight club

Kickboxing + no-gi BJJ at DMA. Felt pretty good tonight--I seem to perform better in the evening without a hard workout at lunch, imagine that...

circuit

5 x pullups
10 x pushups
15 x squats

17 rounds in 19:20. Didn't push it particularly hard--I am feeling tired but didn't think I could justify a full rest day.

circuit/strength; fight club

20 x KB deep DL @ 53
20 x decline pushup
20 x KB push press @ 35 (10 each arm)

3 rounds, time 8:57.

4 x 5 KB towel deep DL @ 53 + 35 (switching sides)
3 x 8 each side KB bent row @ 53

misc KB towel curls.

The double KB towel deep DL is pretty interesting. Good grip work, and asymmetric.


After work: kickboxing + no-gi BJJ.

circuit; "11"

A Gym Jones workout, aka "Louder than 10":

5 x ball slam @ 20
10 x decline pushup
15 x KB swing @ 53

11 rounds. Time 15:41. This workout is harder than it looks!

Finished with 5 x 5 pullups.

endurance--long trail run

Old Lime Creek Road, north to south, with the DMT long run crew. 11+ miles, time 1:51. Probably one of my fastest times at that distance. Mostly downhill, with a multi-mile uphill in the middle.

Great run, but my right foot is now sore again. Avg HR 146.

circuit

At the park at lunch:

10 x KB push press @ 53 (5 each arm)
10 x box jump
15 x decline pushup
20 x ball slam @ 20

3 rounds. Time 9:14.

40 pullups, misc sets.

circuit

Jog to playground
10 x pullup
20 x triceps pushdown @ purple band
10 x knees-to-elbows
Jog to blocks
10 x KB step-up @ 53
20 x decline pushup
10 x KB push press @ 36 (5 each hand)

4 rounds. Time 23:27. The pushdowns made a nice cardio break, but I think next time I do something like this I'll leave them out.

endurance--short road run; fight club

CR314, 5.5 miles at lunch at ~75% MHR target. Avg HR 142. Time 53:44.

After work: kickboxing + no-gi BJJ. Sparred with Josh, who probably has the best standup there, to get some coaching. I need to be much lighter on my feet and try to stick and move more.

circuit

At the park at lunch. Decided to vary the routine I've been doing the last couple of weeks to hit more weight and more upper body:

10 x box jump @ mid-thigh
10 x KB step-up @ 53 (5 each leg)
10 x ball slam @ 20
10 x decline pushup
10 x KB push jerk @ 53 (5 each arm)
10 x KB towel curl @ 36

5 rounds. Time 23:27. This didn't feel quite as taxing cardio-wise as the other routine, but I wasn't able to go as fast with the additional weight.

40 pullups @ sets of 5-10.

endurance--long trail run; misc strength

Ran Jones Creek to the Pinkerton Flagstaff intersection in the AM. I had planned on doing the whole loop, but as soon as the temperature got above freezing, it started turning into a mudpit, so I turned back. The trail was also in poor condition due to cattle grazing. Approx 1850' climb, 2 hours 13 minutes. Slow & easy.

In the afternoon: misc pushups, triceps pushdowns, ring dips, KB towel curls, etc.

circuit--"Jonesworthy" (almost); fight club

Did Jonesworthy, but I was going by memory on the reps:

80-64-40-32-16-8 x air squats
40-32-20-16-8-4 x KB swing @ 36
20-16-10-8-4-2 x pullups

I got everything but the 3rd round correct, which should have been 50-25-12. My time was 17:53, which would have been a 4-second PR. Probably ought to add at least 30 seconds or more. Still, not bad for not having done it in a long time, and I felt good through the whole thing, like I wasn't going super hard.

After work:
Kickboxing + no-gi BJJ. Kickboxing class was lots of light sparring. BJJ was lots of clinch wrestling and rolling. I skipped most of the rolling because I didn't want to reinjure my knee; just did one light round.

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit--upper body strength-endurance

DB Floor press 12 x 35, 12 x 45, 12 x50, 10 x 55
20 x atomic situp
plank static hold 2 x 45sec @ BW, 1 x 30 sec @ +25, 1 x 30 sec @ +35
15-20 x triceps pushdown @ purple band.

4 rounds using loads specified. The floor press is great--no shoulder or sternum pain!

circuit; endurance--short trail run

At the park at lunch:

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 13:57. 8 seconds slower than last time.

20 pullups, a few sets of KB towel curls.


After work:
Ran the long Raider Ridge loop, 59 minutes. Felt good--new Brooks Cascadia shoes were OK, made my feet a bit sore at the beginning.

endurance; short road run

38:45 on CR314 at lunch. Just an easy run to test out my tweaked knee. Felt OK, but not perfect. About 4 miles.

SAR

Technical training at Vallecito Gorge. Physically pretty easy, but very interesting.

Right knee is still fairly sore from Thursday PM.

upper body strength-endurance

Knee is a bit sore from yesterday and time was short. Worked a circuit of:

12 or 8 x pullup
30 second plank hold
12 or 6 x towel KB curl @ 36 or 53
20 x triceps pushdowns @ purple band
15 x face pulls @ purple band

4 rounds.

fight club

Kickboxing + no-gi BJJ at DMA.

An exhausting night. We warmed up in the standup class, then went straight into about 4 x 5-minute rounds of Thai-clinch knee sparring. Then 4 x 5-minute rounds of light full-MMA sparring with boxing gloves. I then went a couple of extra rounds of light clinch and ground sparring with Corey, with MMA gloves.

In the BJJ class we had a bunch of conditioning, with sprawl/frog-jump sets and 8-count bodybuilder burnout sets. Worked a little technique on attacking the back from turtle, then rolled.

circuit; fight club

At the park at lunch:

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 13:49. 52 second improvement.

10 x pullups
20 x triceps pushdowns @ purple band
3 rounds, untimed.

I'm starting to do the band pushdowns because the powerlifters say it will protect your elbow joints. I figure if it works for monster bench presses maybe it will work for BJJ and such.

Evening:
Gi BJJ class at DMA. I definitely still perform quite a bit better with the gi than without, despite all the no-gi work of late.

endurance; short road run

5.5 miles on CR 314, at lunch. Felt good. Time 50:20. Avg HR 148.

endurance--short road run; circuit; rep work

40 minute run on CR223, recovery pace. Approx 4 miles. Rested for 5 mins or so, then went into circuit training:

20 x sledge hammer swing on tire (10 each side)
12 x tractor tire flip
21x or 15 x KB swing (see below)
20 x band wood chopper @ purple band (10 each side)

4 rounds, untimed.
1st and 4th rounds were 21x 36# KB swing, 2nd and 3rd rounds were 15 x 53# KB swing.

2 hand KB towel curls:
12 x 36#
3 x 8 @ 53#
12 x 36#

Towel triceps pushdowns:
2 x 20 @ purple band

circuit

In the garage.

10 x 4-count punch combo on Spar Pro + pushup
5 x pullup
5 x ring dip
10 x KB towel swing @ 53

Uncounted rounds, but at least 5, probably 7. There was a HUGE thunder/hail storm in the middle that made me lose count--it was so loud in the garage it almost hurt.

circuit; fight club

At the park at lunch.

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 14:41. A 82 second improvement over last time. Interesting how improvement in the circuit workouts comes fast, and I lose it fast.

Finished with 50 (no-kip) pullups on the playground equipment, in sets ranging from 5 to 16. There's a lot more grip work involved in holding onto the bar at the playground.



After work: MMA + BJJ

In the kickboxing class we worked light full sparring with takedowns & MMA on the ground. Tons of fun, definitely tiring. Sparred briefly with a fairly new guy w/o much conditioning, worked him pretty good. Got smoked by Chris.

In no-gi BJJ we worked a lot of clinch stuff. Excellent class.

fight club

Kickboxing class then no-gi BJJ.

I really need to start doing better shoulder pre-hab work. Josh hits like a car wreck and it's painful on my shoulders to even hold the pads for him.

In BJJ I am suddenly hitting lots of heel hooks off the butterfly guard. Interesting. Also nailed a ugly kimura off turtle bottom, like Chris showed me last Saturday. I also hit an omoplata sweep into a back-spin top triangle. Didn't get the submission, but it was cool to finally get that combo to work.

endurance; long trail run

East Creek trail, and surrounding area. Started at the base of the FS road, ran up to the trail head. Missed a turnoff at one point and ended up running over to a gate at one of the ranches. Turned back and eventually got back on the East Creek trail.

Excellent trail, a well-kept secret. Felt pretty good the whole way. Took quite a few breaks for scenery, one to talk to an outfitter.

Total time 3:05. Avg HR 130. Probably about 1750' of climb--had to adjust the Suunto at the beginning. Unknown distance.

circuit

Kim gone for the day, so I did circuit training at home with Ian--it was great, he was chasing me around and yelling encouragement.

Part 1:
5 pullups (strict)
5 ring dips
6 KB swing snatch @ 53 (3 each arm) for 3 rounds, then 12 x KB swing @ 53 for 2 rounds
5 tractor tire flips
10 KB push press @ 36 (5 each arm)
5 tractor tire flips

5 rounds. Time 16 minutes.

Part 2:
4 count Spar Pro blast + pushup, 5 reps
tire drag sprint (garage to top of driveway, walk down) @ tire + 45

5 rounds, untimed.

fight club

Private no-gi BJJ lesson w/ Chris at DMA, followed by kickboxing class.

Worked on turtle position bottom, guillotine into chinstrap sweep, attacking the back with a kimura grip, escaping from reverse kesa gatame.

circuit

Same as Tuesday.

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 16:02. Decent improvement.

Various traverses on the overhead bars at the playground.

2 x asymmetric farmer's carry @ 53 + 36.

recovery; fight club

Still a bit tired from Tuesday's adventures.

At lunch: 30 minute recovery jog, slow.

Evening: no-gi BJJ at DMA.

circuit;fight club; SAR -- crazy day

At Ute Park at lunch. With Kurt.

10 x box jump @ mid-thigh
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 36 (5 each leg)
10 x KB swing @ 53

5 rounds. Time 17:38.

Various pullup/lockoff-traverse circuits at playground (i.e., the "Kurt" and "Kurt+" circuits).



After work:
Partial kickboxing class into BJJ class.

While rolling hard at the end of class my SAR pager went off for a search in Shearer Creek. 5 hours of hiking and crazy bushwhacking. I was wiped out at the end.

endurance; long trail run

Raider Ridge long loop + Telegraph trail. Purposely went slow and kept HR below 150. Avg HR 138. Approx 1500' climb per the Suunto. Time 2:02.

Felt great--best run in a long time, in perfect bluebird weather.

Kim's first marathon

Kim ran the Silverton Alpine Marathon today. 26 miles of jeep trail and dirt road, low point 9400 feet, high point 12,950 feet, 3900' climb. Bad weather, with driving rain and hail, sleet, and thunderstorms. She finished in 6:37, near the back but in fine form among 40 or so veteran mountain ultrarunners. Ian spent the whole time at the finish line ringing a cowbell for everyone coming in; very cute. Particularly impressive is that she felt pretty good afterward.

circuit; multiples of 7

At the rec ctr at lunch.

21 air squat
7 pullups
7 dips
14 DB swing @ 35

7 rounds. Time 18:34.

1 x 20 atomic situps, slow.
2 x 6 cable wood choppers, each side.

endurance--short trail run

Sale Barn trail while working on RCG, 32 minutes.

fight club

Kickboxing + BJJ at DMA. Worked basic boxing & MT teep in KB class. Pretty easy.

Worked clinch + arm triangle in BJJ. Learned the shoulder jab to attain double-unders from the over-under position, then worked the shoulder jab from a single underhook to create space for a knee strike.

fight club

Kickboxing + BJJ at DMA.

endurance; hike/climb Parrot & Madden peaks

With Mike. Climbed Parrot and Madden peaks in the La Plata range. Extremely steep, long off trail talus climb straight up the fall line of the ridge. 3220 feet of climb according to the Suunto. High point in the mid 11k range. 4 hours and 20 minutes total, including a fair amount of dawdling. Great views.

I'm feeling fairly tired now after 3 days of solid high altitude climbing, but I'm reasonably happy with my performance considering I haven't done a lot of long stuff lately. Mike wasn't tired at all and was very fast; much faster than me. He had a bad altitude headache the first day, but other than that coming from sea level didn't seem to bother him.

endurance; hike/climb in Eureka Gulch area

With Mike. Explored a long, remote drainage off of the Eureka Gulch road. Not much in the way of trail. Spectacular area, and hardly visited despite being fairly close to Silverton. 4 hours 28 minutes total, unknown distance. Approx 2600 feet climb per the Suunto. Turned back near Tower Mtn due to impending storm; made it back to the truck a couple of hours later just as it got wild out.

endurance; climb Golden Horn

Mike is out for a weekend of playing in the mountains. Climbed Golden Horn from South Mineral Creek. 9-10 miles, approx 4000 feet of climb, steep trail then class 2+ talus/scree scrambling and rock scrambling at the top. 2h 31m to the top, 5h 13m round trip, including maybe 15 minutes on top. Peak elevation 13766'.

endurance; short road run

Approx 5 miles on CR314 at lunch. Easy warmup and cooldown with fartlek intervals in the middle. Avg HR 149, max 171, 14:20 over 155. Total time 46:39.

martial arts

Kickboxing and no-gi class at DMA.

strength; BJJ

Lunch: misc weights at rec ctr. I'm writing this a few days later due to problems with Blogger, so I'm not sure exactly what I did. Pullups, dips, squats, I think.

Evening: Gi class at DMA. Lots of rolling.

endurance; martial arts; SAR -- tiring day!

Trail run 80 minutes in Raider Ridge area, felt good.

Then straight to DMA for the kickboxing class, then open mat. Did a bunch of tight closed guard work.

That was like 4 hours straight of working out, then as soon as I got home the SAR pager went off for a body recovery on the Vallecito Creek trail. Not particularly difficult, but a tiring day nonetheless.

strength;circuit

At the rec ctr. Warmup: 5 x pullups, 10 x pushups, 15 x air squats; 3 rounds.

Alternate DB incline bench, 20 x 35, 20 x 40, 10 x 45, 10 x 45 (divide by 2 per arm)
Back Squat: 5 x 135, 4 rounds (easy, just took it light to reduce soreness over weekend)

On the heavy bag:
4-5 count boxing combo (max power) + drop & pushup, 10 reps
5 rounds

endurance--short road run

45 minutes at lunch on CR314--only about 4.5 miles. Very slow chatting with Kurt. My legs are still tired from climbing Elbert last Sunday.

martial arts

Crazy work days yesterday and today. Made it to the kickboxing and no-gi BJJ classes tonight. Worked basic hands, boxing blast on the focus mitts, and an interesting triangle setup from guard.

endurance; climb Mt. Elbert

Climbed Mt. Elbert (Colorado state highpoint; highest point in the US east of the Sierra) with Kim by the Northeast Ridge route (standard route, class 1 trail). 9 miles round trip, ~4400 feet climb, elevation ~10000' to 14440'. Total time 4 hours 34m, not counting a short photo op at the top. Total time to ascend, 2 hours 45m.

Felt very easy for me, especially on the ascent. Solid workout for Kim. Didn't feel the altitude substantially at all, probably because I wasn't pushing that hard, even though we were definitely the fastest people up there today.

Interesting weather: started off under low clouds and broke through to clear skies above the clouds by 11000'. The clouds were rising as the day warmed and chased us up ther mountain. No rain.

Foot feels good so far. I used hiking poles to take a little wear and tear off of it.

circuit; experimentation; circuit

At lunch:

Warmup: bar complex, same as before @ 45

Circuit:
10 x alternate DB bench @ 35, 40 (5 each arm)
10 x step-up lunge @ 35, 45 (5 each leg)
10 x pullups
2 rounds

Read about the step-up lunge on T-Nation, but I didn't like it much.

10 x ADB @ 45, 1 set (5 each arm)

Next:
Experimented with several bar complexes @ 95
Front squat->push press x 5 each
snatch grip dead -> bent row -> overhead squat x 5 each

2 reps of each complex

2 x 20 seated Russian twist @ 25
2 x 20 atomic situps

After work:

5 x pullups, 10 x pushups, 15 x air squats
5 rounds, untimed

5 x KB swing @ 53
5 x tractor tire flip
10 x KB swing snatch @ 36 (5 each arm)
5 x tractor tire flip
5 x pullups

5 rounds, untimed. Good one!

4 punch combo blast on Spar Pro
drop and do pushup
uncounted rounds -- fun!

endurance--short road run

At lunch: 5.5 miles on CR314. Time 55:35. Hot and muggy again. Did some hard intervals on the uphills, took it really easy on the downhills, even some walking breaks.

circuit;strength;martial arts

Bar complexes:
10 x DL, row, curl, clean, press, GM, squat @ 45, 65
2 rounds x 5 x DL, row, clean, press, GM, squat @ 95 (broken)

Weighted pullups:
5 x bw + 25
5 x bw + 35
3 x bw + 45
1 x bw + 70

Evening:

Half the kickboxing class + no gi class. Josh held the pads for me, so I got some good work in. He also gave a little clinch coaching at the end.

Floyd Sword came up from Farmington and taught the BJJ class--he had just fought a pro MMA match on Saturday, then came in and rolled with all of us in row. Interesting stuff--the "Darce" series into the anaconda choke off of either a guard pass or a shrimp attempt from side top.

endurance--short road run

49 minutes on CR314 at lunch. Hot and humid by Colorado standards. Felt slow and sluggish, but at least my foot held up.

endurance; martial arts

Ran 65 minutes, Raider Ridge upper loop trails. Took it fairly easy with some harder intervals on the steep sections. Foot feels good so far!

Then kickboxing class followed by open mat at DMA. Did some super-light sparring with Chris during the kickboxing class; lots of fun.

circuit

10 x alternate DB bench @ 40, 45, 45 (5 each arm)
10 x walking lunge steps @ 2 x 45s
10 x KTEs

3 rounds, untimed.

bar complexes:
10 each x DL, bent row, curl, hang clean, overhead press, good morning, squat
3 rounds @ 45, 55, 65, with short rest after the curls due to grip fatigue. All other sets done without setting down the bar.

circuit; "Nicole"

50 air squats
21 pullups
21 dips
10 hang power clean @ 95

3 rounds.

Time: 20:34. Worked on keeping good form on the HPCs.

Finished with 3 x 20 atomic situps.

endurance; short

29 minutes on CR223. Foot felt OK but not yet fully normal--hence the short time.

kickboxing/BJJ

Kickboxing class followed by no-gi BJJ class at DMA. Good class. Still feeling pain in my sternum when on the bottom.

experimentation day

Ran for 13 minutes to test out the foot. It felt weak, but no sharp pains. I'll see how it feels tonight/tomorrow and decide whether to try running longer.

Then ran over to the rec ctr and played around:

10 x alternate DB incline bench @ 45 (5 each arm)
5 x sumo DB squat clean @ 45s
2 rounds, then 2 more rounds @ 35s

Bar complex @ 45:
10 each x DL, row, curl, hang clean, overhead press, overhead squat

Screwed around on the pullup bar with misc pullups & KTEs.

last week

Spent last week on vacation in WA. Visited Ron's school for some matwork. Did a few sprints on the rower. Did a few circuits of flying burpees + walking lunges. In general, however, took it easy and let my foot heal up.

circuit

5 x pullups @ BW + 25
10 x alternate DB incline bench press @ 45 (5 each arm)
5 x DB sumo full squat clean @ 2 x 45 DBs

5 rounds. Untimed, but tough.

2 x 20 reps atomic situps
3 x 5 slow KTEs

strength

Foot is still injured.

snatch + 5 x OHS @ 65, 75, 85, 95, 105 (105 was a press-out on the snatch)
clean + 5 x front squat @ 115, 115, 115, 115, 115

5 x 10 bar dips @ BW

circuit

Warmup: hang cleans w/ bar.

20 x incline alternate DB press @ 35 (10 each arm)
10 x deadlift @ 135
10 x pullup

5 rounds, untimed. Good combo.

3 x 20 seated Russian twist @ 35# plate.
Misc bar dips.

circuit; BJJ

5 pullups + 10 pushups + 15 air squats
8 rounds in 7 minutes

Evening: gi BJJ class.

circuit; light work

Part 1:

5 pullups + 10 pushups + 15 squats
many rounds, untimed

Part 2:
30 seconds work, 10 seconds rest:
KB swing @ 36
punching blitz on Spar Pro
Approx 8 minutes

Part 3:
30 seconds work, 10 seconds rest:
KB swing @ 53
punching blitz on Spar Pro
Approx 5 minutes

BJJ;kickboxing

No workouts since Tuesday due to foot injury and working in Durango to facilitate Ian dropoff/pickup while Kim was away.

Kickboxing and no-gi BJJ at DMA. Foot is still mysteriously injured from last week. Probably shouldn't have done the kickboxing class. A new guy kneed himself in the eye within 2 minutes of light rolling with me and needed 5 stitches to close the cut.

circuit; upper body

Woke up this morning to more serious pain in my right foot. Went to the gym and did:

100 pullups (ladder 1-10-1)
alternated with
incline alternate DB bench @ 25, 30, 35 x 20 and/or misc abs

endurance; intermediate trail run

Trail run in Horse Gulch area. Unknown distance. Time 1:53. Avg HR 137. 1470' climb.

The outside of my right ankle has been bothering me on long downhills lately, also my right knee. Feeling pretty good on the uphills.

When we camped at South Mineral Ck the other night, I slept funny and my left shoulder has been sore since; I haven't felt like doing upper body work.

endurance; hike/climb/run; Ice Lakes Basin

Hiked to 12,500' in upper Ice Lakes Basin w/ Kim. We were going to climb Golden Horn, but she was worried about the weather. Ran most of the downhill after the lower basin. Total time 4 hours 8 minutes.

endurance; intermediate trail run

Trail run Dry Fork-Hoffheins-Colorado loop plus a bit. Slow and easy. Time 2:08. Had a bad sugar crash near the beginning and had to stop and wait for my Gu to kick in. Avg HR 133.

Need to get in more long stuff; I felt out of shape for this, and it was probably only 9.5 miles or so.

endurance; road run

5.5 miles on CR314 at lunch. Time 51:17. Felt tired. Avg HR 153.

BJJ

Gi BJJ class at DMA.

endurance; road run

5.5 miles at lunch on CR314. Time 51:35. Avg HR 149, max 166, 12:50 over 155.

circuit

Ute Park at lunch.

Part 1:
20 x box jump
20 x ball slam @ 20
20 x pushup
10 x swing + snatch @ 36

Part 2:
10 x KB step-up @ 53
20 x ball slam
30 x decline pushup
50 x KB C&P @ 36
50 x walking lunge

endurance; intermediate trail run, Engineer Mtn

Been off for a week due to business trip to Vegas & injured foot.

Ran Engineer Mtn trail up to the meadow, then hiked up to the chimney and came back down. Time 1 hour 3 minutes to the chimney. 1790' climb per the Suunto, high point approx 12300'.

climb; "Lotta Balls Wall", Red Rocks

Climbed the 3 (long) pitch "Lotta Balls Wall" (5.6, 5.8, 5.5) in Red Rocks with Kurt and Rolfe. The name is for the rock formation, not the difficulty level. Very hot weather (~100 degrees). Fun, but my foot was messed up afterwards from standing in rock shoes for 4 hours.

endurance--easy road run

~4 miles on CR314, slow. Left foot a bit sore, so I cut it short.

circuit; "Ute Park 300"

At Ute Park at lunch:

25 x pullup
jog to box jump area
50 x KB deep DL on blocks @ 53
50 x pushups
50 x box jumps (mid-thigh)
50 x KB floor wiper @ 53
50 x KB clean & jerk @ 36 (25 each arm)
jog to playground
25 x pullup

Time 18:45. Will have to substitute something for the floor wipers; too hard to do them without getting excessively dirty. Maybe seated Russian twists.

Knee sore from BJJ on Tuesday.

Evening: no-gi BJJ at DMA.

endurance--easy road run

At lunch: CR314, 5.5 miles, 55 minutes. Recovery pace. Avg HR 140, max 155.

Evening: no-gi BJJ class at DMA.

circuit; endurance--short road tempo run

At Ute Park. Warmup: med ball throws @ 20

Part 1:
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 53 (5 each leg)

5 rounds. Time 11:02

Part 2:
10 x KB swing snatch @ 36 (5 each arm)
short sprint (~20 meters)
5 x KB squat clean @ 53

3 rounds. Time 7:10

Kurt got a bad low back spasm while doing the squat cleans.

Part 3:
Misc farmer's walks @ 53 + 36


Evening:
Tempo run on CR223. Approx 4 miles, time 36:48, 370 feet climb.

SAR mission

No real training this weekend due to SAR mission lasting Saturday night into late Sunday morning.

Quote from Camile Paglia in Salon:

"So I'm saying to the left: Stop bad-mouthing your own civilization; get over it, you little twerps. I'm saying to the religious far right: If we are defending Western civilization, as you claimed in the incursion into Iraq, then you'd better realize it's much more than Judeo-Christianity and the Bible. You'd better get real and accept that we have a Greco-Roman tradition of literature and art that started in 700 BC. And yes, some of it deals, quite frankly, with sex and the body; you must deal with it and allow students to deal with it, because that is part of the brilliant strength of our arts."

endurance--short road run; sparring

At lunch: CR314, 5.5 miles. Time 50:29. Fartlek style. Avg HR 153, max 174, 24:50 over 155.

Evening: sparring class. My first time doing real sparring in many years. Not bad. The guys at DMA like to hit a little harder than I would like; took a pretty solid liver shot at the end.

strength; deadlift & misc

Work up to 1 RM on deadlift:

5 x 135
5 x 135
5 x 185
5 x 205
3 x 225
1 x 235
1 x 245
1 x 255
fail @ 265
1 x 260

First time in a long time doing a max DL. Interesting that my max is only down 10 pounds without having done it in months.

Some walking lunges.
low clean pull 3 x 5 @ 135

pullup ladder 1-6.

1 x 25 sitting Russian twist @ 35# plate
2 x 20 sitting Russian twist @ 35# plate

strength/circuit, light; BJJ

At the rec ctr:

"man-makers" @ 30
pullups
KTEs
5-4-3-2-1 reps of each. Time 7:43.

5 back squat @ 135
20 x seated Russian twist @ 35 plate
3 rounds, untimed


3 clean low pull @ 135
20 x seated Russian twist @ 35 plate
2 rounds, untimed.

Evening:
Gi BJJ class. Shoulder is pretty sore from holding Thai pads for a huge guy last night.

endurance--short road run; kickboxing; BJJ

CR314 at lunch. 10 minute warmup, 10 minute cooldown, 20 minutes of fartlek-type intervals. Approx 4.4 miles, time 42:11. Avg HR 150, max 170; 11:10 over 155.

Evening:
Kickboxing class. Held pads for a huge guy; probably shouldn't have.
No-gi BJJ class. Good workout.

strength; easy upper body

Feeling fairly tired from yesterday. Went to the rec ctr and did the following:

Bench press warmup: 3 sets, variable weights

6 x bench press @ 115
10 x pullups

5 rounds, untimed.

endurance; long hike/run

Dutch/Jones loop with Kim. ~20 miles, ~3500 feet climb. Time 5:42, including a lot of breaks to wait up for Kim (her first time at >15 miles). Felt strong. Lots of wildflowers in the high meadows. Met an ultrarunner at the end who had just done it in 3:21!

circuit

At Ute park with Kurt at lunch.

Warmup: run/med ball toss @ 10

Part 1:
10 x box jump (mid-thigh)
10 x KB step up @ 36 (5 each leg)
10 x decline pushup
5 x CTL combo @ 53
jog to playground
10 x pullup
10 x KTE
jog back
5 x CTL combo @ 53
Time 6:08

Part 2:
20 x box jump (mid-thigh)
20 x KB step up @ 36 (10 each leg)
20 x KB deep DL @ 53
30 x decline pushup
10 x military press @ 36 KB (5 each arm)
10 x push jerk @ 53 KB (5 each arm)
Time 8:06

Part 3:
20 x KB bent row @ 53 (10 each arm)
jog to playground
10 x pullup
10 x KTE
untimed.

Kickboxing class at DMA

Kickboxing class at DMA. Worked pretty hard; felt great. Wished it was longer.

circuit; BJJ

At lunch:

10 box jump (mid thigh)
10 KB step up @ 36
10 decline pushup
10 CTL combo @ 53

1st round 4:50.
~60 seconds rest
2nd round 5:30

20 x box jump (mid thigh)
20 x KB step up @ 36
20 x KB deep deadlift @ 53
20 x decline pushup
jog to playground
20 x pullup
20 x KTE

Time 9:42.


After work:
Gi BJJ class at DMA

climbing wall circuit; BJJ

At lunch with Aaron and Kurt:

climbing wall laps + pushups + atomic situps + KB press @ 36

After work:

no-gi BJJ class at DMA.

endurance; short trail run

Trail run in Raider Ridge area. 47 minutes of good hard running until I landed funny on a downhill and tweaked both my ankle and knee. Had to walk out.

circuit

at home:

tire sprint up driveway to garage @ tire + 45
10 pullups
10 KB push press @ 36 (each hand)

5 rounds, untimed. Tough!

endurance; long hike/run

Run/hike with Kim. Colorado Trail from Molas Pass east to the big waterfall a couple miles below the Continental Divide. Approx 16 miles, slow and easy. Ran the long downhill, then Kim fell and bruised her knee, so we hiked the rest until we got back to the big climb at the end. Kim walked it and I ran/power hiked it. Barometer was changing, so Suunto was off. Estimate 3500-4000' of climb. Total time about 7h 20m, including breaks. A good day with perfect weather.

endurance; short road run; no gi BJJ

At lunch on CR314:

~5 miles, 49 minutes. Avg HR 145, Max HR 162. Legs felt tired.

Evening:
no-gi BJJ class at DMA. Good rolling.

circuit; SAR; gi BJJ

At Ute Park at lunch:

10 CTL combo @ 53
15 decline pushups (parallelettes)
15 single KB step up at 36
jog to playground
20 pullups
20 KTEs
jog back
15 single KB step up at 36
15 decline pushups (parallelettes)
10 CTL combo @ 53

Evening:
Short swiftwater SAR mission in Piedra river at Bayfield; didn't really participate

BJJ gi class at DMA--rolled for a long time.

light circuit; SAR

At home:
10 pullups
10 ball slams @ 20
10 pushups
10 KB swings @ 53

5 rounds, not for time.

Later:
SAR mission for technical body recovery near Henderson lake.

climb; endurance -- trail run

Part 1:
Rock climb with Kurt at X-Rock. Didn't actually manage to get all the way up anything. As usual, spent all the time on routes above my level. Fun nonetheless.

Part 2:
Trail run Animas Mtn loop from 25th Ave side, with Kurt. Took it hard uphill, moderate/easy downhill, with some breaks. Never done this particular loop before. 1 hour 27 minutes, 1440' climb.

endurace; run + BJJ + MT

Part 1:
Run in Horse Gulch area, 1 hour 27 minutes. Avg HR 144, 1230 feet climb.

Part 2:
Immediately drove to DMA for the kickboxing class. ~45 minutes of hitting pads, pretty hard.

Part 3:
Open mat BJJ. Worked technique + some light rolling, maybe 1 hour total, pretty easy.

endurace; run + BJJ + MT

Part 1:
Run in Horse Gulch area, 1 hour 27 minutes. Avg HR 144, 1230 feet climb.

Part 2:
Immediately drove to DMA for the kickboxing class. ~45 minutes of hitting pads, pretty hard.

Part 3:
Open mat BJJ. Worked technique + some light rolling, maybe 1 hour total, pretty easy.

endurance; short trail run

Animas City Mtn at lunch. 33 minutes.

Up 20 minutes (hard), avg HR 161, max 173, 15:40 over 155. 650 feet climb.
Down 13 minutes, avg HR 152, 5:00 over 155.

endurance; short trail run

Animas City Mtn at lunch. Time 47:36, approx 28 up, 19 down. No heart rate monitor today. 860' climb.

circuit;jump-step-lunge etc

At Ute Park at lunch.

Round 1:
10 x box jump @ mid-thigh
10 x step-up on box @ 36# KB
10 x CTL combo @ 53# KB
run to playground
10 x pullups
10 x KTE
Run back to start
Time 6:51

Round 2:
10 x box jump @ mid-thigh
10 x step-up on box @ 36# KB
10 x CTL combo @ 53# KB
Time ~5m

Round 3:
10 x KB snatch @ 36 + 2 overhead walking lunge steps (alternating arms)
untimed

Round 4:
2 sets 2 x KB snatch @ 36 + 2 overhead walking lunge steps (alternating arms)
untimed

Round 5:
2 x 10 KB bent-over row @ 53, each arm

BJJ

Gi class at DMA.

circuit; .5 * "Murph"

Feeling better with the help of antihistamines. Walked a 1 mile trail fun run with Ian in Horse Gulch while Kim did the 10k. His first race and he did great!

Later at home did half of of Crossfit's "Murph": 1 mile run + 50 pullups + 100 pushups + 150 air squats, done 5+10+15 for 10 rounds. Kept HR below 155. Time 22:17.

SAR training

Swiftwater awareness training in the Animas. Lots of fun swimming in easy whitewater. Cold!

easy KB workout

Been sick or allergic or something all week. It really sucks.

Did a few sets of kettlebell swings, walking lunges, and overhead presses. That's it.

endurance; long trail run

Trail run with Kim, out & back on Jones Creek/Pinkerton-Flagstaff South. Slow and easy, multiple breaks. 2 hours 30 minutes. Still feeling the aftereffects of my cold. ~12 miles?

Avg HR 135, 2140 feet climb on the Suunto.

sick again; BJJ/kickboxing

Spent three days in Denver working and was sick again!

Feeling better and got back into the swing today with 1 hour kickboxing class and ~1 hour open mat no-gi BJJ.

endurance; easy run

Took 4 days off due to sickness.

Today at lunch: easy road/trail run w/ Steve S. along the river. 33 minutes.

endurance; tempo run; strength

At lunch: CR314, 5.5 miles plus a bit (had to get to the trees...). Time 51:30 including break. Avg HR 150, max HR 163. Time over 155, 14:10.

After work:
50 pullups (strict, sets of 10)
50 ring dips (anyhow; mostly sets of 6+4)
25 each hand 53# KB bent-over rows (10+10+5 each hand)

BJJ

No-gi BJJ class at DMA. Had to deal with the spaz factor from newbies.

circuit/interval; park workout

At lunch at Ute Park.

5 x ball slam @ 10
10 x close grip pushup on 53# KB handle
15 x KB swing @ 36

5 rounds. Time 5:36.

Untimed rest, then:

10 x box jump (mid thigh)
10 x step-up, 36# KB in "heart" position
10 x CTL combo @ 53# KB (*)

2 rounds, untimed rest between. Round 1 time 4:00; round 2 time 3:54.

KB bent-over rows:
16 @ 36 each arm
2 x 6 @ 53 each arm

*CTL combo: 1 rep equals a 2-hand clean & thruster with KB, followed by 2 walking lunge steps w/ KB in "heart" position. Tough!

strength; pullups

Knee sore today, so nothing major.

Did 65 pullups (strict, sets of 5) while playing with Ian. Also some plank pulls.

endurance; intermediate trail run

Trail run, Raider Ridge area. Time 1 hour 46 minutes. Avg HR 140, 1490' total climb. Felt great, except for this recurring pain in my right toes when running downhill. Been having that for a few months now.

endurance;easy run; MMA

Slow & easy run on CR314 at lunch. ~4.4 miles, ~45 minutes.

After work:
MMA class & Durango Martial Arts. Just me & the instructor. Great workout. A little over an hour.

circuit; circuit (2-a-day)

At Ute Park at lunch:

Warmup: KB circles, medicine ball throws, lunges

Part 1:
5 x slam-double jump @ 10
10 x KB deep deadlift @ 53
20 x KB swing snatch @ 36 (10 each hand)

3 rounds. Time 8:29

Part 2:
10 x ball slam @ 10
10 x box jump
10 x passthrough walking lunge steps @ 53
run to playground
10 x pullups
10 x knees-to-elbows
run back to start

2 rounds. Time 10:08

New exercise:
Pushup on kettlebell->KB 2 hand squat clean->walking lunge w/ KB @ chest


After work:

Crossfit "Murph", done roadwork style: wore HRM and tried to keep HR < 155.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Time 42:33, though I think the runs may have been a bit short based on pace. Partitioned calisthenics as 10 x (10, 20, 30), broken as necessary.

Avg HR 146, Max HR 157. Time over 155, 1:10.

strength; better than nothing

Chaotic day at work, got home late.

50 pullups (strict)
50 ring dips

Done in sets of 5 each, untimed.

circuit;jump-slam-etc

At Ute Park at lunch:

Warmup: throw & chase 10# med ball, KB circles, walking lunges

Part 1:
5 x KB clean & thruster @ 53
10 x box jump on concrete blocks (mid-thigh height)
15 x ball slam @ 10
20 x decline pushups

3 rounds. Time 8:36.

Part 2:
3 x KB pushup, clean, & thruster @ 53
3 x slam-double-jump @ 10 *
run halfway across field to 36# KB
6 x KB snatch (3 each arm) @ 36
run back to 53# KB

3 rounds. Time 7:15.

*slam-double-jump: Stand in front of block, do ball slam, explode out of squat into box jump, jump off opposite site of block, land in full squat.

endurance; long trail run; kettlebell play

Trail run, Sale Barn area. Unknown distance. Time 2h 13m. 1140' total climb. Avg HR 142. Took this faster than usual for a long run; felt good.

Later: random kettlebell play.

interesting Harold Bloom quote

"Whatever the Western Canon is, it is not a program for social salvation... The West's greatest writers are subversive of all values, both ours and their own. Scholars who urge us to find the source of our morality and our politics in Plato, or in Isaiah, are out of touch with the social reality in which we live. If we read the Western Canon in order to form our social, political, or personal moral values, I firmly believe we will become monsters of selfishness and exploitation. To read in the service of any ideology is not, in my judgment, to read at all. ... All that the Western Canon can bring one is the proper use of one's own solitude, that solitude whose final form is one's confrontation with one's own mortality."

I'm not sure that I agree with this at all, but it's certainly provocative.

rest

Took yesterday and today off. Feeling tired and like a cold may be coming on. Spent half the day doing rappel and ascend training with SAR. Good to be outside, but not very strenuous at all. Cold!

endurance; group trail run

Thursday night group trail run with DMT. Chapman Hill-->Rim Loop. Took it pretty hard for the first half, then easier. Probably 5.5 - 6 miles. Legs somewhat sore and tired from yesterday's track work.

Time 54:41. 480 feet climb per the Suunto. No HR data.

interval; track work

Intervals at BHS track.

Warmup 2 laps on outside lane, slow
400 @ 1:34
400 @ 1:35
400 @ 1:34
400 @ 1:34
400 @ 1:38
400 @ 1:34
Cooldown 2 laps on outside lane, slow

Approx 2-3 minutes untimed rest between intervals. Stopped at 6 because my left arch was getting sore.

circuit; suffer at the playground

Went over to Ute park behind the rec center at lunch.

21 x KB swing @ 36
sprint across field to playground
10 pullups on playground bars
sprint back to KB

4 or 5 rounds (lost count); untimed.

A couple of long sets of KB passthrough lunges @ 36.

The park has lots of interesting possibilities: blocks for jumping, a field for sprinting/throwing/swinging/lifting/etc., and so on.

misc strength

Took it easy today.

1 - 10 pullup ladder
1 -6 pullup ladder
(approx 85 total pullups)

1 - 8 bar dip ladder

a few KB TGUs @ 36
a couple sets of KB Russian twist x 20 @ 36

lever practice

endurance;intermediate trail run

Trail run, Horse Gulch/Raider Ridge area. Did several hill intervals on "Rocky Road" with no specific timing.

Total 1 hour 10 mins. Avg HR 145, Max HR 177. HR over 155 19:50. Felt pretty good. 1140' total climb.

endurance; long trail run

Trail run Horse Gulch/Raider Ridge/Telegraph area. Unknown distance. 2120 feet climb per the Suunto.

Time 2:38. Avg HR 140. Only 11:20 over 155. Not sure if I should be pushing harder.

Hip is sore again. Otherwise felt good--didn't have to walk at all on the uphills.

gym play

1 lap on climbing wall
10 KB snatch @ 36 (5 each hand)
15 atomic situps
20 pushups

4 rounds, untimed.

Power clean practice, worked up to 125.

10 KB snatch @ 36 (5 each hand)
5 pullups

3 rounds, untimed.

circuit;"300"

25 pullups
50 deadlift @ 135
50 pushups
50 box jump at ~22" box
50 floor wiper @ 135
50 KB clean & jerk @ 36
25 pullups

Time 20:29 plus first set of pullups (timer didn't start), so probably around 21:29. Almost 2 minutes slower than last time. Form was good on floor wipers, however. Everything felt slow.

2 x2 each side no-hands KB situp @ 36
2 x 20 KB sitting Russian twist @ 36

endurance;road run;power

At lunch:
Run CR314, fartlek style, untimed, 4.4 miles.

After work:
4 or 5 rounds of uphill tire drag sprint @ tire + 45
mixed in with various ball slams, KB snatches, pullups, walking lunges
took adequate rest between rounds--not blazing circuit style

endurance; easy road run; KB play

Run CR223 slow. 6 miles, untimed.

Afternoon:
Kettlebell play. Snatches, swings, cleans, jerks, etc.

kettlebell play

Rain & snow all day. Just a little play in the garage:

ball slams @ 10
plank pulls
misc kettlebell swings, snatches, jerks, presses

circuit; interval

At lunch:

10 x KB snatch @ 36 (5 each hand)
15 atomic situps
20 pushups
1 bouldering lap on climbing wall

5 rounds, not for time.

Misc bouldering.

5 x KB snatch @ 36 (5 each hand)
5 x pullups

2 rounds. Not for time. Fun workout!



After work:

Intervals at BHS track

Warmup: 800m
6 x 400 meter intervals:
1:39
1:39
1:34
1:36
(timer didn't start)
1:34

Approx 1:20 - 1:30 rest between intervals
Cooldown: 800m

Mike suggested that for improvment at mountain endurance stuff, I should slow down my intervals a bit and reduce my rest times, compared to last time. I am going to increase to 8, then 10, 400 repeats over the next couple of sessions, with a 90-120 second rest period. Then I might switch to hill intervals for a few weeks.

endurance;run CR314 moderate

Moderate run on CR314. Back feels good.

5.5 miles. Time 51:29. Avg HR 153.

circuit; getting back into the swing of things

Part 1

10 x DB swing @ 35
20 x walking lunge steps @ 2 x 35 DB
10 x knees-to-elbows

3 rounds. Time 9:02. Took it pretty easy to make sure my back is OK.

Part 2

5 x front squat @ 95
10 x pullup
15 x pushup

3 rounds. Time 6:04.

Felt OK.

circuit; strength; injury

Back is still tweaked from something last week. Took the last couple of days totally off and decided to do mostly upper body today.

Part 1:
5 pullups
10 pushups
15 air squats

10 rounds. Time 8:23.

Part 2:

weighted pullups alternated with bar dips:

5 x pullup @ +25 , 5 x dip @ +25
5 x pullup @ +35 , 5 x dip @ + 35
4 x pullup @ +45, 5 x dip @ +45
3 x pullup @ +55, 10 x dip @ bw
4 x pullup @ +45, 10 x dip @ bw
4 x pullup @ +45, 10 x dip @ bw

endurance; easy trail run

Sale Barn area trail run.

Time 1:11. Unknown distance. Avg HR 143.

My back is tweaked from all the snatch work in the last week or so. Had to take it pretty easy.

endurance; road run hard; PR

CR314. 5.5 miles.

Time 46:26. PR.

Approx 8:24 pace. No HR data.

power; circuit

Power
Barbell Snatch: work up to single @ 105 -- PR

I am still doing too much of a power snatch to get much heavier than this. Need to work on the squat snatch more.

Circuit
10 x chinups @ supinated grip
10 x KB snatch @ 36, right arm
10 x KB snatch @ 36, left arm

3 rounds. Time ~7 mins (forgot to stop timer). I am really liking the KB snatches. Quite demanding.

5 x KB snatch @ 36, right arm
5 x KB snatch @ 36, left arm
2 x TGU each side @ 36

Untimed, working on TGU form. I still haven't figured out how to do the TGUs smoothly and quickly.

Tucked & half lever practice.

interval; track work

BHS track. 1st organized track work in a long time. Just made up this workout to see how it would feel and not do anything too drastic.

Warmup: 2 x 800 @ ~4:00 each

Workout:
400 @ 1:30
walk 400
400 @ 1:28
walk 400
400 @ 1:27
walk 400
400 @ 1:28
walk 400

Cooldown: 400 @ 2:00

misc strength

5 x front squat @ 95
5 x weighted pullup @ +25
5 x weighted dip @ +25

3 rounds, untimed.

5 x front squat @ 115
5 x monster kip pullup
10 x bar dip

3 rounds, untimed.

Squat clean practice @ 95. 2 or 3 sets of 2 or 3 @ 95.

endurance; road run

Run CR223, moderate. 6 miles, time 57:41

Avg HR 149, 19:10 over 155. Legs feeling tired, maybe still from Friday?

half-ass efforts

Tried a trail run in Horse Gulch, but the mud was bad. Only did 26 minutes.

Later did some KB play during Ian's nap, but only had a few minutes. Managed to snatch the 53# KB for the first time; did 2 3-rep sets with each hand.

circuit;power endurance; "Jonesworthy"

Jonesworthy:

Squat 80-64-50-32-16-8 reps
36# kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Time: 17:57.

PR by ~40 seconds. I think I gained time by going faster at the beginning.

circuit;squat-swing-situps-pushups

Workout:

5 x back squat @ 135
10 x DB swing @ 50
15 x atomic situps
20 x pushups

Time: 12:01.

circuit;dead-pull-dip

Warmup: OHS, pullups, dips, DL @ 135 x 5, snatch grip DL @ 135 x 5

Workout:
5 x deadlift @ 205
5 x weighted pullup @ +25
5 x weighted bar dip @ +25

5 rounds. Time 12:45. Once again, a harder workout than expected.

snow shoveling, random calisthenics

A couple of hours of snow shoveling.

25 ring dips
25 pullups

10 ball slams @ 20
10 KB swing @ 53
3 rounds

a bunch of pushups (regular & decline)
a bunch of atomic situps

kettlebell play

Snowing heavy. In the cold garage:

10 ball slams @ 10
10 KB swings @ 36

10 rounds, untimed. Then kettlebell play:

snatches, jerks, clean & jerks, high pulls

circuit; "fat Cindy"

Based on the Crossfit "Cindy" workout:

5 x weighted pullup @ +25
10 x weighted pushup @ +25
15 x back squat @ 95

Max rounds in 20 minutes.

Finished 7 rounds in 19:57. This was tougher than I thought it would be.

power endurance;"Nicole"

50 air squat
21 pullups
21 dips
10 hang clean @ 95

3 rounds. Time 15:57. More than 60 seconds slower than last time! I had to switch pullup bars and wait for the dip station, variously breaking things up, but I still should have been faster....

Avg HR 154, max 170,

endurance; run CR314

5.5 miles on CR314, tempo-ish pace. Avg HR 154, max 169, 22:30 >155.

Time 50:25.

strength; max effort deadlift; PR

Warmup: snatch, OHS

Deadlift:
135 x 5
185 x 3
205 x 2
225 x 2
245 x 1
255 x 1
265 x 1
275 -- miss
270 x 1 (PR)
225 x 2
225 x 2
225 x 2

Did a few sets with 3 x standing broad jump immediately following the DL.


After work:
Felt like I needed to get my heart rate up a bit.

5 pullups
10 KB swing @ 53
15 ball slam @ 20
20 pushups

3 rounds. Time 7:41. A good combo; will have to make a longer one out of this.

circuit;light work

Drove all day back from ABQ. Then:

Part 1:
5 pullup
10 pushup
15 air squat
20 situps

5 rounds, untimed.

Part 2:
1-2-3-4-5-4-3-2-1 x
ring dip
pullup
ball slam @ 20
pushup
+ farmer's carry from garage to top of driveway & back @ 53,36 KB, switch at top

The uphill/downhill farmer's carry is insidious, because as my grip fatigues I move faster, which increases heart rate.

Time 19:22.

11ish, slow

11 rounds of:

5 ball slam @ 10# ball
10 pushups
15 KB swing @ 36

Untimed & slow--not sure what's wrong with me, but I just didn't feel good.

Part 2:
Drove all the way to ABQ with the family, then did the following on the hill outside the Holiday Inn:

4 x short hill sprint (~20 secs)
2 x medium sprint (~55 secs)
1 x longer sprint (~80 secs)

Good stuff--felt OK.

short run

Work, a 3-day wilderness first aid class, and a screwed-up business trip have conspired to keep me away from training lately.

Did 53 minutes slow on Phoenix trails last night. That's it lately.

resting

Been feeling a bit under the weather, so I'm taking some rest days.

ice climb; "Stairway to Heaven"

Climbed "Stairway to Heaven" (WI 4, 800+ feet) in Eureka with Aaron. My first big multipitch ice climb. One steep, long, pretty hard pitch, some easy WI 3 stuff, and a long brittle pitch of 3+ or 4-.

It was mentally challenging for me even as the second--just a totally different experience than ice cragging. Physically I felt good; being in shape helped a lot. Calves are sore afterwards, forearms fatigued, but that's about it.

a bit of recovery work

Did some easy sled dragging and KB RDLs. Feeling tired and unmotivated, so another easy day.

endurance; slow road run

6 miles CR223. A couple of inches of fresh, sloppy snow, so the trails would have been mudholes. Very slow & easy. ~60 minutes.

circuit; DL-TGU-PJ

30 x deep single DB DL @ 55
20 x Turkish Get Up @ 36# KB (10 each side)
10 x Push Jerk @ 36# KB

made it through 2 full rounds + 30 DLs in ~20 minutes, then decided I was out of time.

There must be some efficiency I'm missing in the TGUs, since I don't feel like I'm working brutally hard, just slow. Still, a tiring workout--the TGUs are a grind.

strength; circuit

Warmup:
OHS, snatch @ bar

Workout:
heavy weighted pullups, worked up to 1 x BW+90
failed at BW+100
worked down to 3x3 @ BW+45

3 rounds of:
5 x snatch @ 65
walking lunge @ 2x 30# DBs, 20 steps
10 x knees-to-elbows

power endurance circuit; "Jonesworthy"

Jonesworthy:

Squat 80-64-50-32-16-8 reps
36# kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Time 18:37. PR by ~60 seconds.

endurance; long trail run

Long trail run in Sale Barn area. Unknown distance, perhaps 15 miles?

Time 2:57. Avg HR 137. 1320' climb per the Suunto.

strength; overhead work

Had Ian all day today. During his nap, many sets of:

overhead press
waiter walk
push jerk
overhead hold
asymmetric double clean + single push jerk

with 36# and 53# KB.

power endurance circuit; "Nicole"

Workout:

3 rounds x
50 air squats
21 pullups
21 bar dips
10 hang cleans @ 95#

Pullups/dips done intermixed as needed.

Time 14:40. 51 seconds faster than last time.

moderate run CR314

5.5 miles on CR314, moderate heart rate. Untimed, but ~52 minutes.

rest

Knee was a bit sore, so took the day off.

power endurance; "300" nearly canonical

Warmup: OHS, pushups, stretch

Workout: "300" a la Gym Jones
25 pullups
50 deadlift @ 135
50 pushups
50 box jumps @ 21" aerobic step stack
50 floor wipers @ 135 (unbroken!)
50 KB clean & press @ 36# (alternating 3 reps each arm)
25 pullups

The only way this is short of the official GJ workout is the 21" vs 24" box.

Time 19:35

Kurt says my form on the floor wipers was bad. Could have pushed harder on the KB C&P. Right patellar tendon is sore, either from the box jumps or possibly from yesterday's crossover lunges.

strength; overhead work

Snatch + 3xOHS: 65, 75, 85
OHS: 3 x 95
Overhead Press: 5 x 1 @ 95
Push Press: 105,115,125,125,125
Push Jerk: 1 x 135

Strained a costal cartilage on the OHP, possibly.

Finished with passthrough lunges @ 36# KB, 1-arm KB clean & presses, and 1 arm KB swings, all at 36#.

kettlebell play

Had to take Ian all day, so during his nap: kettlebell play with the 53#. Did many sets of swings, clean & push jerks, walking swings, pass-through lunges, and various other stuff. Fun!

SAR mission

SAR mission for a hot air balloon crash up on a cliffside in the Hermosa drainage. Cool helicopter work; simple rope work; decent workout.

power endurance circuit

Fran light: 21-15-9 x thruster @ 75, pullups
+ 21-15-9 x 2-hand KB clean & press @ 36, knees-to-elbows
+ 21-15-9 x KB swing @ 36 + bar dips

Time 26:42 (7:38 split for Fran light)

Felt sluggish on this workout, and the KTEs killed my average HR. The swings at the end felt pretty easy, which is good.

endurance; steady effort dirt road run

5.5 miles out & back on CR314. Avg HR 146; tried to keep it in that range. I want to use this as a benchmark to see if the hybrid program improves my ability to run at a given slower HR.

Time 50:25.

easy day;climbing wall; pullups

30 or so minutes on the climbing wall.
then
Team pullup ladder 1-10.

interval; tabata circuit

Warmup: 1 - 8 KB Swing Breathing Ladder @ 36

Tabata Circuit:
Pushup: 24-16-10-10-10-11-10-9; total 91
Situp: 12-12-11-10-12-12-11-12; total 92
Pullup: 9-7-4-5-4-4-4-5; total 42
Thruster @ 55# bar: 10-7-7-6-6-6-5-8; total 55

Thrusters were tough!

Wrap-Up: 4 x carry, 55# DB in suitcase position, 36# KB overhead

ice climb; play

Ice climb with Aaron at Cascade. Had one good power endurance climb on the left mixed route and a couple of moderate ice routes.

Got home and did a bunch of 15-20 second sprints while dragging Ian in his snow sled--lots of fun!

At the end of the day I did a bunch of untimed sets of 10 KB swings @ 36 + 10 ball slams @ 10 + 5 pullups, followed by several sets of KB clean & press @ 36.

A varied and fun day.

endurance; short road run; slow & steady

Slow & steady CR 223 out & back. 6 miles, ~450' climb per Suunto, cold.

Time 59:25. Avg HR 144. Kept the HR around 148 for the whole 3 mile climb back. Didn't watch it on the descent out.

strength; Deadlift

Warmup: snatch & overhead squat

Deadlift:
5 x 135
3 x 185
3 x 205
3 x 235
1 x 255 (felt easy)
miss @ 275
3 x 3 @ 235
2 x 3 @ 185 on 4" aerobic step
1 x 3 @ 135 sumo
1 x 3 @ 185 sumo

Short Farmer's Walks @ 60, 65

circuit;power endurance; "Jonesworthy"

Warmup:
jumping jacks, pushups, back extensions, OHS

Workout:
Jonesworthy (from Gym Jones)

Squat 80-64-50-32-16-8 reps
36# kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Time 19:42. Max HR 176. Avg HR 159. HR over 155 16:00 (just discovered this feature on the Suunto); need to use it more and set it higher.

First time w/ this workout, but I think it will have to make regular appearances. A challenging power endurance effort with all the right muscle groups. There are 36# and 53# versions, but I am not yet anywhere near being able to swing the 53# KB for those kinds of reps.

Finished with a mild bench effort: 5 x 95, 5 x 115, 3 x 135

climbing wall

30-40 minutes easy on the climbing wall. Carried the 36# KB to/from the rec ctr (Kurt carried there, I carried back) for extra grip work. Did a few KB swings & presses in between laps on the wall.

interval; upper body

Warmup: overhead squats, jumping jacks

Workout:

Tabata Thrusters @ 45# bar: 11,10,10,10,9,9,8,9
Tabata Push Press @ 22# bar: 24,18.,18,16,15,18,18,20

High Rep Bench Press:
20 x 75#
10 x 65#
20 x 55#
20 x 45#
Time 4:41

3 rounds (untimed) of:
10 pullups
2 x 50# DB farmers walk
20 x situp @ 7# medicine ball

Today is the start of a new test program:

Hybrid/Conjugate

R = Rest
I = Interval (1-5 minute blocks, rest, repeat)
E = Endurance (over 30 minutes, moderate HR)
P = Power Endurance (10-30 minutes, tempo HR)
S = Strength (heavy weights)

Endurance is always running/hiking/biking
Strength is always weights, working up to 1-3 rep maxes
Interval/Power Endurance can be circuit/chipper/running/biking

3-day blocks, then rest day
Blocks:
E S I
E P I
E S P

M T W Th F Sa Su
Wk 1 I R P S R E P
Wk 2 I R E P S R E
Wk 3 S P R E S P E
Wk 4 R E S I R E P
Wk 5 I R E P R E S
Wk 6 De-load

Strength days will focus on the "MaxEffort" exercise.
Circuit/chipper days will feature the "RepEffort" exercise with high reps, mixed in with other exercises.

MaxEffort RepEffort
Wk 1 Deadift-based Overhead-Based
Wk 2 Squat-based Pullup-based
Wk 3 Overhead-based Deadlift-based
Wk 4 Pullup-based Squat-based
Wk 5 Clean-based Swing-based
Wk 6 De-load

endurance; intermediate trail run

Trail run 1:53. Sale Barn->Ext Well Rd->Big Cyn->South Rim->out & back to Cowboy

Distance unknown; maybe ~10 miles? Avg HR 137.

ice climbing

Ice climbing at Cascade with Kurt and Colby. Climbed 5-6 routes of both mixed and ice, all TR. It was a vendor demo day so we got to try leashless tools. Very cool! The Petzl Nomic (?) and the Grivel Monster X were both very nice. Being able to match on the tool and shake out easily seems to help my freezing-hand problems.

Felt strong, again except for the grip. Other than burning forearms I didn't feel very physically challenged.

easy play

Ian sick today; Kim took him in the morning and I came home around 11:30. Did some play stuff while he napped:

15-20 pullups
many sets of situps and pushups (done over several hours)
about 6-7 sets x 30 air squats
2 or 3 sets of tire flipping with the big old tractor tire I got from the event ctr yesterday

strength misc

My knee joint is sore today from the high rep burpees yesterday. May need to avoid those at such high reps in the future. Took it easy.

5 x Farmer's walk @ 55# DBs, various distances +
5 x pullup @ +30, 2-3 pullups @ bw

15 x OHS @ 75; knee started hurting, so called it off
3 x 9 weighted pushup @ +25

tucked lever practice

20% Barbara + "Those Burpees Suck"

Warmup:
Carried the 36# KB all the way to the rec ctr, alternating with Kurt
Snatch + OHS @ bar

Workout:
Started with 1 round of "Barbara":
20 pullups
30 pushups
40 situps
50 air squats

Time 4:54. Realized that I didn't have time to do all 5 rounds, so I switched to Kurt's workout, "Those Burpees Suck" from Gym Jones.
10x Pull-up
20x KB Swing @ 36#
30x Box Jump
40x Push-ups
50x Sit-ups
60x Burpees
10x Pull-ups

We used a lighter KB and lower box than the GJ standard. We are not used to putting the hands overhead on the burpees, so I forgot at least 1/3 the time.

Time 16:08.

ice climbing

First ice climbing day of the season, at Cascade with Aaron. It was pretty cold out and my hands suffered badly. I am wondering if I ought to just give up on ice climbing--my hands are just abnormally susceptible to cold, it seems. I make it about half to 3/4 of a pitch and they just stop working right. This is even with hand warmer packs applied directly to the insides of my wrists.

My forearms are definitely a weak point--we did 4 or 5 pretty hard mixed climbs and I didn't feel physically taxed at all, except in my forearms, which are smoked. My technique is weak, and my grip is weak. I can fix the grip with correct training. Technique is a matter of getting out more often. And the cold hands? Who knows...

play; easy kettlebells

I was feeling pretty tired today, so I just played with the KBs a bit. Some asymmetric farmer's carries; cleans; and many sets of 1-arm presses with the 36# KB.

long run

Long run similar to last week. Horse Gulch->Rocky Road lower trail->connector trail->Flame Out->Raider Ridge->Rocky Road->Telegraph->Anasazi->Rabbit Trail->Meadow Loop->Rocky Road lower trail->connector trail->Horse Gulch.

I think I missed a turn on the Rabbit Trail and cut it a little shorter than last week with some unintentional bushwhacking, but it's hard to tell exactly where that trail goes with the snow. I certainly made up any lost distance and then some with the extra stuff on Raider Ridge.

Time: 3:07. Avg HR 137. ~2500 ft climb per the Suunto.

Ran through this huge flock of crows on the connector trail. It was kinda weird.

CR314 short tempo run

CR314 short tempo run. 4.4 miles. Slow warmup & cooldown with some tempo running in between.

Time 40:50. Avg HR 152.

Cold with very high winds; pretty miserable on the way out.

tag team

With Kurt & Rolfe (his first time).

Part 1:
Station 1: 5 ring pushups, feet elevated
Station 2: DB thrusters until station 1 is complete (I used 20# dbs)
Station 3: Situps
Rotate stations for 5 rounds, minimum rest

After 5 rounds, Rolfe dropped out, so we eliminated the situp station and Kurt and I went 5 more rounds for a total of 50 ring pushups. My thrusters were in the 8-12 range per round, depending on how long the pushup station took.

Part 2:
Station 1: Power clean @ 95 (Kurt did DL @ 95, R did DB deadlifts), 12-9-6-3 reps
Station 2: "Rest" while hanging from bar in tucked lever until station 1 is finished
Station 3: Box jumps, 24-18-12-6 reps
Time 12:44

I like the concept of the "slow man punishes the fast man"--in other words, X does an exercise until Y is finished with a fixed number of reps. This makes the stronger man work harder on the off exercise.

crossfit misc

Workout:
20 x Turkish Get-Up @ 30# db
20 x Knees-to-Elbows
15 x flying burpee
15 x pullup
10 x weighted pushup @ +25
10 x DB bench press @ 45
5 x DB push press @ 35
5 x DB push jerk @ 25

Time 14:56. The TGUs took almost half of the time and weren't terribly challenging. Need to figure out what to do with them, since putting them in a workout like this doesn't seem to work all that well.

Play:
1 x 8, 3 x 6 "ring" pushups with feet elevated. For "rings", we took long slings and girth hitched them to the Smith machine bar, with cable machine handles girth hitched to the other end.

deadlift, jump, push -- heavier

Warmup:
Parisi drills, pullups, pushups, air squats, OHS, back extension

Workout:
21, 15, 9 reps of the triplet:

deadlift @ 185
box jump
weighted pushup @ +25

Time 14:25. This was seriously tough--a 50 pound increase on the DL weight for any timed workout. My form slipped on a couple of jumps on the 2nd set--didn't quite get full extension due to balance/fatigue problems. Sometime we need to measure the box (aerobic steps stacked up 4 or 5 high). It's in the 18-20" range.

The hardest part was keeping my form strict on the DL. Had to take more rest than perhaps would have otherwise been necessary, but I didn't want to slip up and get hurt.

Play:
Pullup combo: weighted @ +45 db, then strict, then kipping, all without coming off the bar.
2 sets:
3, 5, 2
2, 4, 2

long run; new technical trail

Long run in Horse Gulch area.

Raider Ridge via Flame Out->Rocky Road->Telegraph->Anasazi->Rabbit Trail

The new Rabbit Trail is great. Long, steep, technical. Ran a bunch of it through ankle deep snow, which made it more challenging.

Time: 2:57. Distance unknown. Maybe ~14-15 miles?
Avg HR 138. 2440 feet of climb per the Suunto.

play

Kim has been sick as a dog and I'm worried about catching it, so another very light day. Just took the 53# kettlebell and did a few sets of easy swings and a bunch of 1-arm farmer's walks.

climbing wall

~40 minutes of easy bouldering on the climbing wall.

strength/technique day

Warmup:
Jog to rec ctr & back
Parisi drills, pushups, a few burpees
shoulder warmup with OHP triples and quints with low weights

Workout:
Overhead Press: 1 x 95, 100, 105 (miss), 95, 95, 95
Push Press: 1 x 95, 105, 115, 125, 135
Push Jerk: 1 x 135, 140, 140

Snatch and 3x Overhead Squat: 65, 75, 85, 85, 95 (miss)
Front Squat: 95 x 5
Good Morning: 95 x 5
3 x Back Squat, 3 x GM, 3 x Back Squat: 95

Comments: Pretty sore from the last two days. Need better balance on the push jerk. Almost dropped the 95# snatch.

"nicole" -- squat, pull, dip, clean

I'll call the "Women of Crossfit" workout "Nicole" for short... Done with 3x pullup/dip substitution for the muscle-ups.

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

3 rounds.

Time 15:31. Someone took my hang clean bar after the first set, so I had to build another one and simultaneously lost some time and got some rest. A 70 second improvement over last time, even with the break.

Play: barbell TGUs @ 45# bar.

Sky Ute Scuffle 2

Warmup:
Jog to/from rec ctr.
Parisi drills
bar hangs

Workout - "Sky Ute Scuffle 2" - a variation on 10/12, in turn a variation on a GJ workout
Turkish Get-Up @ 20# db, alternating sides
Sumo Dead High Pull @ 60# fixed bar (regular BBs all being used)
Pushups
DB Swing @ 37.5# DB (40 was being used)
Pullups

1 minute of each exercise, no rest between exercises. 3 rounds w/ 1 minute rest between rounds.

TGU: 9,6,8
SHDP: 20,14,16
Pushups: 34,25,22
DB Swing: 22,22,22
Pullups: 7,14,13 (somebody cut in on me during first set)

I took no rest after 1st round due to losing half my pullup time.

Total Score: 254. Improved over last time even w/o the TGUs, though the weights were slightly lighter. Lots of New Year's resolution people crowding the gym making it hard to get the equipment I wanted.

Easy day

1) Snowshoed for a couple of hours w/ Kim at Cascade Creek.

2) Fooled around a bit in the garage with some pullups, pushups, plank pulls, and swings. My shoulder seems to be pain-free and working normally again. Played with my new 53# kettlebell. Doing swings isn't too bad, but definitely harder than swinging a 55# DB. Tried a couple of cleans and a couple of jerks from the rack position. Really tough! I am going to need to get a 36# KB and work up to other stuff besides swings.

I also did some one-arm farmer's walks with the KB. Very cool! The thicker handle gives a nice burn.

rest day

off