Feb 23, 2011

Worked last night....

Hiked 3 hours with tire (30lb) and 30lb pack. ~1500 ft eleation gain, 11.2 miles round trip, Mt Falcon.

Thoughts:
Beautiful hike!! The trail was really icy in spots and I almost ate it more than once. Muddy, steep, rocky and....Fun. Gd training for sure.

Feb 22, 2011

Am
Planks, Bilateral Planks 30 seconds, 3 sets
Wood Choppers 20lb, 3 sets of 10
Pull-ups 15, 3 sets
Double hand 45lb Kettle Bell swing, 3 sets of 10
Single arm row (Both arms) 45lb Kettle Bell, 3 sets of 10
Tire Pull on concrete (150 ft, hand over hand) x 6
24" Vertical Jumps x 100
Squats 50
Floor Sweepers (holding tire over head like bench press, raise legs to tire on left and right = 1)  x 50

120ft sprints dragging tire on concrete x 10
120ft backward tire pulls x 10

PM
Curls 55lb DB, 3 sets of 8
Shrugs 55lb DB, 3 sets of 8
Incline Bench press 55lb DB, 3 sets of 8
Flat Bench 120lb, 3 sets of 8
Dips 60
Upright Rows 140lb, 3 sets of 8

Thoughts:
Really good workout this AM. I've felt tired lately, working 5 of 6 night shifts in a row might have something to do with it. Its nice to not be getting sore anymore for the most part. I like being able to do my workouts and give it all.... Looking forward to a day off....good food...and a beer!

Feb 20, 2011

Rode Stationary Bike 1.5 hours:
-Level 12 (140 Watts) 90-100RPMS x 30 min (HR 140)
-Did 1 min max RPM (125) sprints  every 5 min at level 30 (320 watts). (total of 6) x 30 min (HR 180's during sprint)
-Level 12 (140 Watts) 90-100RPMS x 30 min (HR 140)

Thoughts:
I don't think the bikes computer was really adjusting the Watts the way it was supposed to....but honestly I was getting a pretty good work out and didn't care too much. The Sprints were hard, but my body seemed to recover within a minute or so....

Feb 19, 2011

"A Workout in the Park"
5 Sets:
-Sledghammer to tire 30 seconds
-Toe/Taps around tire
-Dips on tire x 10
-Push-ups around tire (feet on tire)
---------------------------------
3 Sets:
-100ft sprints pulling tire
-100ft backwards tire pull
-------------------------
5 Sets of 10:
Crunches holding tire overhead
---------------------------
3 Sets
-100 ft One handed tire pull (crawl/on the ground)
-100 ft One handed tire pull ( other hand)
-Dead lift/Tire overhead toss x 10
-Pull-ups x 10
----------------------------
Carried 30lb log 1/4 mile (a rest) ;-)
----------------
-Military press 30lb log 4 sets of 25
-Push-ups on log 4 sets of 25
-Standing vertical jumps on to 5 Gallon bucket 4 sets of 15
-Tire rope pull (hand over hand) with 20 lbs added to tire 150ft x 4

Thoughts:
Wow. My buddy Murph enjoyed this workout so much he went out afterwards and procured a tire for his very own! My lower back was feeling this one the next day, but its all good. It was good to crawl and pull, carry, and feel like I did a really good, general body workout.

Feb 17, 2011

Did some sleep deprived training today. Worked last night and then did a 6 hour medical class after In the morning. 3 hours of sleep over the past 36 hrs.

-Hiked 2 hours up and on top of North Table Mesa. Carried a 35lb pack and a 35lb/5ft log.
-25 push-ups on the log with pack on. 12 sets throughout the hike.


Thoughts:
The weather was beautiful and so was the hike. It was really rocky and narrow at spots. Steep, rocky and so it was good training to use my balance more. More of a climb than a slog up a trail. I also passed my truck near the end about 5 times. I had to loop the trail to get my time in. Gd mental training to not quit....especially with my truck being RIGHT THERE!!
The push-ups were tricky because the log wanted to roll, so had to balance it all and was a gd core exercise. Overall pretty fun day. My wrist was sore from falling when I was skateboarding with my kids though.... Gd times.

Feb 16, 2011

Weights:
Curls 55 lbs 3 sets of 8
Shrugs 55lbs 3 sets of 10
Bicycle crunches 150
Dips 50
Incline Bench press with 55lb DB 3 sets of 8
Upright row 130lbs 3 sets of 8

Thought:
Training hike tomorrow....working tonight.

Feb 15, 2011

• Burpies: 60
• Full Dips 80
• Crunches on exercise ball 120
• Ran 5 min x 3 intervals (15 min total)
• Stationary Bike 1 hour

Feb 14, 2011 Beginning of Week 7

Morning-Weights/Core:

• Curls 45lbs 3 sets of 10
• Shrugs 45lbs 3 sets of 10
• Single arm rows 45lbs 3 sets of 10
• Double arm rows 45lbs 3 sets of 10
• Double Arm Kettle Ball Swing 45lb 3 sets of 10
• 120 Push-ups
• 120 Crunches
• 30 Pull-ups
• 30 Burpies
• Planks, Bilateral Planks 30 seconds x 3 sets

PM Hike:

1hr 20 min carrying 35lb backpack, 35lb log and 20lb in a 5-Gallon bucket.

Thoughts:

Did a hike in the dark tonight.... And I REALLY hope to never have to do a hike carrying all this stuff for longer than I did tonight! Wow.... I wanted to quit 10 minutes in to it. It was the pain more than the effort of carrying all the weight.  I learned how to rig a carrying strap for the log with some webbing. It helped to not have to concentrate on swapping hands for the log and the bucket at the same time. I think creativity and ingenuity will be priceless in the race. I feel pretty comfortable hiking and trail finding at night, my headlamp worked really well. This was a training session in managing pain!

Feb 12, 2011

Training:

• Double Arm Rows 45lb KB x 10 3 sets
• Single Arm Rows 45lb KB x 10 3 sets
• Curls 45lb x 10 3 sets
• Shrugs 45lbs 10 x 3 sets
• Double Arm Swing 45lb KB 10 x 3 sets
• 120 Push-ups
• 160 Crunches
• 50 Burpies
• Wood Choppers 20lb 10 x 3 sets

Hi Ho...Hi Ho...its off to work I go......

Feb 10, 2011

Training:

Weights:

• Curls 8 with 50lbs 3 sets
• Shrugs 8 with 55 lbs 3 sets
• Incline press 10 x 50 lbs 3 sets
• Full Body dips (212lb) 80
• Crunches on exercise ball 160

Core:

• Wood choppers 10 x 3 sets with 20lb dumbell
• Plank, Bilateral planks x 30 secs x 3 sets

Ran 15 min at ~7-8 mph

Feb 09, 2011

Training: Worked day shift

• Rode 2 hours on Stationary Bike. Mountain climb intervals, 30.5 miles.

Feb 7, 2011

Training:
-planks, bilateral planks 30 seconds x 3 sets

Weights: 3 sets of 10
-Curls 45lb
-Shrugs 45lb
-Double hand swing 45lb Kettle Ball
-Up-right rows 45lb
-Bilateral single arm rows 45lb

Crunches 40 x 3 sets
Push-ups 40 x 3 sets
Pull-ups 10 x 3 sets

Feb 6, 2011- Beginning of Week 6

Training:

• Hiked for 2 hours (5 ft 40lb log, 30lb pack). 10-14 inches of snow! 1000ft elevation gain. 
• At the top of the Mtn: Did 15 over head standing military presses with the log x 3 sets
• Shoveled snow and did 15 minutes on the heavy bag 

 

Thoughts:

I worked last night and really didn't want to go out in the cold for some reason..... But I just started packing my gear up and I was off. This was a really beautiful day to get out. I talked to the guys at REI and tried one of their packs. They said "Go ahead, get it dirty, sweaty and if your not 100% satisfied, bring it back". Well alright then, I think I can do that.

Carrying the log was kinda fun and very "Grizzly Adams". But it definitely became challenging after the first 30 min.....No comfortable spot, balancing, and not getting smacked in the back of the head as I stepped was fun. The snow added a lot higher level of difficulty, but I just found my pace and it was pretty good. As I got to the top of the mountain there were a few hikers snowshoeing. I heard... "Hey....your the tire guy". Its fun to see the facial expressions on people as we pass. Cracks me up! Over all it was good training to carry something that was awkward and that hurt.

20 More Weeks Till Race Day!

Feb 5, 2011

Training:

• Chopped firewood for 2 hours.

Thoughts:

This was kinda fun today. The snow was falling and it was gorgeous outside.

Feb 3, 2011

Training:

Worked last night....

• 2.5 hour hike with 50lb pack, 5 inches of snow, Green Mountain (1200 ft elevation gain)

Thoughts:

Wow.... That little bit of snow made a big difference, like hiking in sand. My legs were feeling it too after riding last night. I'm looking forward to a day off tomorrow.  I spoke to Chipotle today about helping me raise money for my fund raiser. That would be pretty cool......

Feb 2, 2011

training:
3 sets of 10:
-curls 45lb
-shruggs 45 lb
-upright rows 45lb kettle ball
-double hand swing 45lb kettle ball
-single arm row (both arms) 45lb kettle ball

-120 push-ups
-120 crunches

2 hour stationary bike ride, 32 miles (level 6, interval hill climbs)

Jan 31st, 2011

Training:

Core:

• Planks, Bilateral Planks 30 second intervals, 3 sets
• Curls, Shruggs 45lbs 3 sets of 10
• Crunches 120
• Push-ups 120
• Pull-ups 30
• Upright Rows 45lb Kettle Bell 3 sets of 10
• Double hand swing 45lb Kettle Bell 3 sets of 10

Thoughts:

This -10 degree and snowy weather makes it tricky to get training in.