Tackle this!

I did the Tackle the Tower charity run today thanks to Rich, who was so gracious as to give me his spot. Salt Lake City Crossfit had a good showing today. The run was a climb up 23 flights of stairs and was a benefit for the Utah Lung Association. I did one trip and it cost me 4 minutes and 26 seconds. Vi Diamond did 44 trips to the top and raised a load of money, as well as Murray Resinski who did so many trips he lost count. One of the noon guys at the gym, Toby, did one trip in something like 3 minutes 30 seconds. Tara and I both agree that we shouldn't have skipped stairs. I consider today a rest day and I've got a big run mapped out for tomorrow.

Louderer than eleventeen

Warm up with 10 minutes heavy bag work/ hip mobility drills/ jump rope.
Then: 11 rounds for time of
5 medicine ball slams @ 20#
10 push-ups
15 kettlebell swings @ 53#
(11:27)

Yesterday's noodle legs, today's inferno of pain.

Today was easier than I expected given the degree of soreness in my quads.
For time:
400 meter run
21 box jumps @ 30"
400 meter run
21 push presses @ 115#
400 meter run
21 sumo dead lift high pulls @ 115#
400 meter run
21 wall ball shots @ 20#
400 meter run
21 handstand push-ups
(19:12)

February 24-25

Had a good rest day yesterday.
Today was back to the weights.
Warmed up with 10 minutes of rowing at an easy pace.
Then: 7 rounds for time of the following:
7 back squats @ 135#
7 thrusters @ 95#
7 strict shoulder presses @ 75#
(18:32)

Early bird special

I actually dragged myself out of bed at 5:30 a.m and went to the gym. Working out with the 6 a.m crew was awesome and they really pushed it.
Warm up: 20 air squats/20 jump rope singles/20 single leg jump rope singles (each leg)/25 sit-ups/10 strict pull-ups/x 2
Then.
For time:
50 meter sprint
50 meter side skip
50 dead lifts @135#
50 butterfly sit-ups
50 medicine ball cleans @20#
50 grasshoppers
50 push-ups
50 double unders
50 meter sprint
50 meter side skip
(18:14)

Rested and refueled for about an hour.
Then: 2 hour 29 minute trail run. Elevation profile and route, click here. Feeling good or feeling bad during training is as unpredictable as the weather, but when I'm feeling strong I definitely enjoy every minute of it. Yesterday I felt incredibly sluggish and today I felt like I was flying. There's room for it all.

Friday, Saturday and Sunday.

There's a hint of spring in the air and I can't help but get excited. I've settled back down into my routine and I'm feeling good about a year of running long in the desert and mountains.

Friday-REST
Saturday- Warmed up with some single leg dead lifts and hip mobility stretches.
Then- 8 rounds for time of:
6 strict pull ups
6 burpees
6 kettlebell clean & jerks @35#
(16:03)
Sunday- Warmed up with 20 burpees and hip mobility stretches.
Then- 30-20-10 reps for time of:
Front squat @135
Kettlebell swings @53#
Cauldrons @bar + 35# plate
GHD sit-ups
(23:15)
4 hours later- 1&1/2 hour trail run up Mt. Van Cott and surrounding area. Did some running in thigh deep snow and added some bushwacking for kicks. Lots of snow and even more mud. It was slow going but a lot of fun.

Tabata rowing

Felt good today, but I was not on my best game. Maybe I'm still recovering.

Row 3k doing 20 seconds work/10 seconds rest to complete distance. (13:38)

Then:
50 kettlebell swings @ 53#
50 medicine ball slams @20#

Tara and I registered for the Wahsatch Steeplechase today. Sweet.

Back in the groove

Got back to it today.
4 miles of bike riding to and from work.
48 burpees (including those in today's WOD) + 48 strict pull-ups.

Then:
25 push presses @ 135#
50 box jumps @ 30" box
25 push jerks @ 135#
50 lunges
25 burpees

Time: 13:46

Burpees and pull-ups revisited

I spent this evening timing some tabata intervals for my people at the gym and catching up on the burpee and strict pull-up challenges.

90 burpees and 90 strict pull-ups. I broke them up into sets of 5. Easy.

Moab Red Hot 50k pictures

Tara and Murray at the start.
Getting started.
Keep moving.
At the edge.
Room to move.
Done for today.

Moab Red Hot 50k

The Red Hot 50k is complete. We finished the course together, and though we missed the official cut-off time, it was a great way to celebrate our anniversary. The course was brutal and beautiful. Some of the climbs seemed like a cruel joke. We took it as a fun run but were still totally wasted at the end. I was blown away by the performances of two of my Crossfit teammates. Murray Resinski and Rick Angell both turned in times to envy, nice work you two. Time to eat and rest and get back on the pain train, because 24 hours of Moab is fast approaching. Yesterday wasn't an all out effort, but wasn't by any means easy. I think though, that my training is going well, because I feel ready to go again. Tuesday marks my return to real training. Oh yeah, I missed my burpees and pull-ups yesterday so I have that to get started with. Sweet.

Ready to go!

42 burpees and 42 strict pull-ups. I'm itching for some hard work. One more day. Also, after the 2 month strict pull-up challenge is over, I think we should start a 2 month single leg squat challenge. I don't know if I can do even one, so it should be entertaining.

Burpees and pull-ups.

I fell off the burpee/pull-up wagon this week and had some catching up to do. I'm still taking it easy in anticipation of this Saturday's Red Hot 50k, so today was a good day to do it. I'm pretty excited about the run and it looks like we might get some interesting weather to make it more of an adventure.

Easy Cindy+Burpee and strict pull-up challenge make up, catch up.

As many rounds as possible in 20 minutes of: 5 pull-ups/10 push-ups/15 squats (10 rounds at easy pace).

Then: 78 burpees + 78 strict pull ups.

The work until now.........

This link will take you to my training log from December 15 through February 8. Training log. I have been putting in some hard work, but my programming is far from dialed in. I'm sure to get plenty of feedback from my performances over the next few months. The Moab Red Hot 50k, 24 Hours of Moab the Run and the Wasatch Speedgoat 50k all wait to test my training and resolve.
I'm taking it easy at the Red Hot and just tuning up for the 24 Hours of Moab. I'll be enjoying the scenery with my beautiful wife on our 10 year wedding anniversary.
Starting now, all training and race updates will be found here.