Teamwork

I did a team workout today with B.J. It was a good time and just what I needed.

Trevor:
300 pull-ups
400 push-ups
500 sit-ups
600 squats

We worked simultaneously and finished in 61:50. My work looked like this:
150 pull-ups
190 push-ups
290 sit-ups
355 squats.

I like the team workout concept and would like to see more. Toby commented on the gym's website that you work harder when someone is depending on you. Too true. Nice working with you B.J.

Slow and heavy.

25 rounds of
2 thrusters @135#
2 sumo dead lift high pull @135#
I did not time this, and just did rounds in between helping clients. This is one of my favorite movement combos, and even though I took my time, I am worn out.

2 good days.

Saturday
Short warm up.
21-15-9 reps for time of:
Tire flips (the big one)
Burpees
Wall ball shots @20# medicine ball
(9:46)
Later
1 hour 30 minute run/hike with Tara.

Sunday
Warm up with:
500 meter row
100 jump rope singles
500 meter row
100 jump rope singles
25 kb swings @35#
Hip mobility drills
25 kb swings @35#
Then
50 rounds of the following for time:
5 walking lunges @35#kb in each hand
5 push presses @35#kb in each hand
(33:45)
Later
1 hour 30 minute run/hike with Tara

My training is really coming together and I feel great. I feel like I am on track to reach my goal at the 24 hours of Moab. I've set the bar high for myself with a 100 mile goal in 24 hours. I'm so happy to get to spend time with Tara doing what we love. I also have the honor of running with my gym mates. Vi is one of the hardest dudes I know, and I know he's going to push me, and I hope to do the same for him. I will have the experience and expertise of Murray (also one of the hardest dudes) to call on as well. I can't think of a better environment in which to push myself to the limit.

Legs

Started running at 5 am this morning. It was so peaceful on the trail in the dark. I could see the headlights streaming by on the freeway so quiet. I tried out a new route and took a couple of wrong turns, but that's not what really threw me off. Don't make all your plans based on google maps, because newer construction is rarely represented and elevation change can be deceiving. I ran the shoreline trail from my place to North Salt Lake and it looked a bit different when I arrived. That, and it was dark. I planned to follow the gas pipeline up and over the ridge and drop down into City Creek Canyon. I got there, but the pipeline route goes straight up. I need hill training and I got it Rocky IV style in knee deep snow. I made the ridge and followed some moose tracks since he was going the way I was going. After dropping into City Creek, I cut it short and headed home. My distance and time are a reflection of the wrong turns, steep climb and deep snow. It felt good to adventure out on an unknown (for me) route.

Trail (sort of) run: 3 hours 15 minutes-9.8 miles (no shit). Route and elevation profile HERE.

3 hours later
5 x 5 push press
135,155,155,155,155#.
Then
8 rounds of bottom to bottom tabata squats (20 seconds work/ 10 seconds rest with rest taken at bottom of squat). Lost count.
Rest 5 minutes
8 rounds of tabata row (20 seconds work/ 10 seconds rest) 816 total meters.

Staying focused

Things are going well and I feel like I'm in the groove with training. I'm in the middle of a job change which is throwing me off, so I need to keep my eyes on the goals ahead. All of them. I love training people because the hard work they put in at the gym goes so much further than the physical. I'm learning so much from the awesome group of people I work with and I hope they feel the same. Stronger bodies = stronger minds and vice versa.

Warm up with 3 rounds of:
10 overhead squats
10 push-ups
10 box jumps @30"

Then, with a continuously running clock, do one pull-up the first minute, two pull-ups the second and so on until you can't make the number.
(11 full rounds and part of 12)

2 minute handstand hold.
(1 minute 55 seconds for the first hold, then 5 seconds)

200 meter farmer carry with 70# kettlebell in each hand.
(Set the KBs down twice)

Spring, sort of.

2:00 pm
Warmed up with a 5 minute bike ride to the trailhead.
After that I ran trails for 1 hour 5 minutes. Route and elevation profile HERE.
Cooled down with an easy bike ride to the gym.
6:00 pm
Warmed up with 500 meter row, then 2 rounds of 10 lunges and 10 squats.
Then:
5 rounds for time
800 meter run
10 overhead squats @95#
20 ring dips
(31:25) **used smallest band for the dips on the last two rounds**

Weak sauce

Yesterday I had zero energy and did nothing. Today was the same, but I managed to do some work.
2.3 mile bike ride from gym to home.
2.3 mile run from home to the gym.
Warm-up with 3 rounds of:
20 overhead squats w/pvc
10 box jumps @ 24"
Then:
50-40-30-20-10 reps for time
Knees to elbows
Double unders
(23:23)
Not the big volume day I had in mind, but it made me feel better. Should be ready to rock tomorrow.