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