Sparrow

NEW BIKE!



Tuesday:

Sparrows Dozen
12 rounds for time:
-12 Deadlifts @ 135lbs
-12 Push ups
-12 Floor Wipers @ 135
-12 Pull ups
time: 29:14

Hill sprints 10sec x 5
-rest 50 sec b/w
then
35 med ball overhead throws
then
Hill sprints 10sec x 5
-rest 50sec b/w

ZION

Had a great long weekend in Zion with the woman. Saw some polygamists at the subway. Ate some great food. And did lots of fun stuff in the sun. Zion is spectacular. The views are amazing. The hiking is intense. And the biking is right on.

Wednesday:
Swim 30 min
Run 8.5 miles


Friday:
Drive to Zion
Hike to Emerald Pools - 3 miles
Run 3 miles


Saturday:
Bike up and down the Canyon 1.5 hours
Hike Angel's Landing - 5 miles
Diner at Parrell 88 - wow


Sunday:
Bike to Virgin - 1 hour
Sprints in the grass
200 lunges for time (+20supermans q min)
3 x max pushups in 1 min (60,51,45)
Hike to Observation point - 8 miles (2500ft elev gain)


Monday:
Bike up Kolob to the Observation point
-1 hour, 12 miles, 1200ft elevation
Gym:
Bent Over Rows 4x6
C&J ladders
-1:5 @ 135lbs
-1:8 @ 115lbs
-1:10 @ 95lbs
Press 10reps q 30s until failure (7)
Pulldowns 10reps q 30s until failure (5)
Dips 10reps q 30s until failure (8)

A year in review

I've been doing this Gym Jones and Crossfit thing for a year now. So far I've got to say I like it a lot. It is challenging and much less boring than any other gym workouts. I feel better, stronger, and more capable than before I started. But I haven't had anything to actually compare.Over the last couple of weeks I've been on several bike rides. I haven't been on the bike since October. That's pretty typical for me. I'm not much of a winter rider. Cold makes me cold. Anyway, my first 5-10 rides of the year are always brutal- my legs are weak, my lungs are tight. But this year has been different. This year my lungs have been strong. Each time I get to the top of emmigration I feel like I can keep going. I don;t know what else to attribute that too other than this new workout regime. Nice to know somethings working.



While I was riding today I worked out the equation to figure out how many reps you've done if you complete a ladder of some exercise. A ladder is when each consecutive set has one more rep than the last. Such as 1,2,3,4,5,6,7,8,9,10.

I'm sure this is 3rd grade math, but it seemed novel today while I was thinking about it.

If you go up the ladder but not back down:
# reps = (x^2 + x)/2 where x is the highes number of reps

If you go up and back down the ladder:
# reps = x^2

For example a ladder to 6:
1+2+3+4+5+6 = 21 reps = (6^2 +6)/2

Sometimes I think about pretty dorky things.



Mon:
Run 5K at hospital


Tuesday:
Bike Emmigration 41:30 to top. 1:05 back home

300: for time
25 Pull ups
50 135lb deadlifts
50 Floor Wipers 135lbs
50 Uush Ups
50 Clean and press 35lb KB
50 Box Jumps 24"
25 Pull ups
- Time = 12:00

Track

Quick stent at the track today after work and before errands. Too many errands.

10x100m in the grass, 1min rest inbetween
19/17/18/15/16/15/15/15/16/16

50-40-30-20-10
Ball Slams 20lb
Pushups
-9:45

50 hill Ball throws for time
-3:50

Power cleans
5x3 @ 165

Choke

Run 6.2 miles on the trail with the dog: 1:05

KB Snatch 5x10 (5/side) @53lb

Breathing Ladder KB swing 53 lb
1.2.3.4.....17.18.19.20
18:30

Max KB snatch in one minute
R: 20
L: 20

Jones Style

Friday:
Row 500m warm up
100 Sit ups
100 Push Ups
50 Pull Ups

Bench Press
3x4 @ 185

Shoulder press
5x3 115

For time:
10 x Clean @135 + 250m row
9 x KBS @70 + 250m row
8 x Clean @135 + 250m row
7 x KBS @70 + 250m row
6 x Clean @135 + 250m row
5 x KBS @70 + 250m row
4 x Clean @135 + 250m row
3 x KBS @70 + 250m row
2 x Clean @135 + 250m row
1 x KBS @70 + 250m row

Bike 20 min - trainer

Titile

Tuesday:
5 rounds for time
-10 Clean and Jerk @ 135lbs
-400m run

Bench Press: 5x3 185

10.9.8.7.6.5.4.3.2.1
Ring Dip
GHD raises

Wednesday:
Rest!

Thursday:
Bike Emmigration 1:05
Deadlift 4x5 at 275lbs
Breathing Ladder - KB swings @53lbs
-1.2.3.......13.14.15

Chuck

Sunday:
Bike Emmigration - 1:12

Monday:
Run 12 miles - trail 2:11

46" storm

Good thing I'm working all day the next few days. Otherwise I'd have to come up with an excuse so I wouldn't have to go snowboard in the biggest snow storm this year.


Wednesday:
Run 4.5 miles 35:40

20-15-10-5 for time
- Deadlift 225 lbs
- Clap Push ups
- Sit Ups
- KB C&J 53lb
time: 9:36

Sunday:
Run 4.5 miles 37 min


Monday:
Bench press
8x155, 6x165, 4x175, 4x185, 2x205

5 rounds for time w/ 20lb vest
400m run
500m row

Pullups 10,12,15
GHD raises 8,8,8


Tuesday:
Barbell complex 95lbs
3 sets, 6 reps per movement
-DL, SDLHP, Row, HC, FS, PJ

Clean and Jerk for 10min @135
1 round every 30 sec
- Clean, Hang Clean, Jerk

Run 4.5 miles 39min

Gym Jones Cert

This is something I would be into. But damn it's expensive.
http://www.gymjones.com/certification.php?page=2



Saturday

Row 10 min
Then:
2x10 Squat
2x15m Lunge + Bear Crawl
4x5 Goblet Squat (1 set each @ 44#, 53#, 60#, 70#)
Then:
Work up to 80% DL
Then:
3x dead lift @ 80-85% (295) +
4-5x Clean Hi-Pull @ 70-75% (150) (speed emphasis)
5-6 sets, rest 2-3 min between sets, quit when speed suffers
Then:
4x 30/30 Row @ >150m per work interval

The week

Wednesday:
5xHC, 4xFS, 3xPJ
start at 65lbs, work up by 10 lbs to fail
Max: 165lbs

Thursday:
Run 9 miles: 1:23

Friday:
8 rounds for time
200m run
5 HSPU
5 toes to bar
time: 19:20

I haven't had it this week.
Earlier in the week I was tired and worn out from a long month in the ICU.
Felt strong on Wednesday which was nice.
But Friday was a bust- probably mental.

Next week, it's back to business.