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.