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