Just Surviving

Monday: Lift
Power Clean 3x5 @185
Squat Clean and Press 2x 135, 2x145, 2x155, 2x165, 2x175, 2x185(f)
Deadlift 2x5@275, 2x4@295, 2x3@315, 2x2@335, 2x1@355
Then:
5 rounds for time:
-Air Dyne 50cal
-Sled Pushes 100ftx2 @ 90lbs
--Time 22:22


Tuesday:
Run: 10k @ 8:30/mile

Wednesday: Lift
Bench Press: 2x5@185, 2x4@195, 2x3@205, 2x1@215
Close Grip Press: 3x6 at 135
Then: 4 rounds for time
-10x 18"step ups with 2x50lb dumbells
-10x Scotty Bobs with 25lb dumbells
-10x pull ups
-10x dips
-10x leg raises
-10x clapping push ups
-10x press with 2x25lb dumb bells

Thursday: Mtn Bike 15ish miles?

Friday: Run 10K with 5x .4 mile intervals at 6:15-6:30/mile
  overal 8:26/mile

Saturday: Rest

Sunday: Run 6.76 miles at 7:52/mile with 2x 1.5 mile intervals at 6:30
Then: AMRAP 30 min: 4 rounds + Sled&Tire
Sled Push 100ft at 130
Tire flip 100ft
Legs free rope climb
Box jump 24,30,36 x 3
Chain pull (all the chains attached to a rope)
100m Overhaed carry with 2x35lb dumbell

Monday:
Power Clean 3x5 @ 185
Agility rope - hands and feet- lots of this
21/15/9:
KB Snatch @ 53
Pull ups
Row 500m

Tuesday: Run 6 miles at 8:17/mile

Wednesday:
10 rounds for time
1 mini Leg Blaster
5 Scotty Bobs with 25lb DB
30 Cal Airdyne

Insomniac 5K

What I've done since becoming a father........

It's been a long 3 weeks. I feel like I'm just starting to recover from the emotional turmoil associated with having your wife almost die in front of you, while simultaneously almost instantly having another human being depend on you so much it's life and death. Seriously, if we forgot to take care of her.... no more Delilah. This isn't some turtles navigating to the sea shit. It's real and I get the impression it's going to be this way for a while.
In any case, it's been a confusing and new 3 weeks. Luckily, I have the kind of job that lends itself to shiftwork, so when the personal life gets real, I can make more time for it. It's been nice having family in town too. Just the basic things around the house take so much longer when you've got a baby strapped to your neck.

Delilah is a pretty awesome baby, as far as babies go. She is really good at shitting, eating, and sleeping. I figure shes got this gig dialed in.

I rant eh Dirty Dash last weekend. It was a lot of fun. Lots of mud and lots of ridiculousness. I was cleaning mud out of my ears for 5 days, and my vision is almost back to normal after getting mud under my contacts. Here are some pictures from the dash.

Fri 16th:
3 rounds for time:
-Row 100cal
-Air Dyne 100cal
----Time ~32min

Sat 17th: Dirty Dash

Sun 18th: Run 5.57 miles at 8:10/mile

Mon 19th: Leg-hater
5 rounds for time:
-2 mini leg blasters
-Push sled 100ft w/ 90lbs
-Pull sled 100ft w/90lbs
-rest 30sec
-----Time:19:02

Tue 20th: Run 5K time trial at 6:50 pace

Wed 21st:Lift
Bench 2x5,2x4,2x3,2x2,2x1 (185-225lbs)
then........
10-1 ladder
-100lb barbell stepup 18"
-25lb scotty bob
-35lb Turkish getups
-Strict Pull ups
-100lb strict press
----Time 47:52

Th 22nd: Run 10K at 8:20

Fri 23rd: Run 5K time trial at 6:43

Sat 24th: Lift
5x3 press at 135lbs
5x5-2 Front Squat at 135-185 lbs
then....
7 rounds for time:
-7 Push Presses at 135
-70 sec row
-70 sec rest

Sun 25th: Run 10K at 8:40

funny that one of these:

Actually turns into one of these:

Turns out these little poopers are kind of a challenge.

My days now go something like this.
 1:00am: clean poop off everything near my daughters butt.
 1:15am: Try to hand off child to wife to feed, attempt to fall asleep but get ringed into getting juice for mom sauce
 1:20am: Fall back asleep
 1:21am: wake back up to sound of child belching in bed next to me
 1:45am: fall back asleep finally

 3:00am: Wake up to sound of child crying, smacking lips, and exploding her diaper.
 3:01am: Clean up poop, take off diaper and only to find old faithful erupting all over the changing table.
 3:05am: Pass the babe to the boob.
 3:07am: Wake up to the sound of belching and farting
 3:08am: get more juice for mom sauce
 3:30am: Change diaper again because the gastro-colic reflex is a bitch
 3:35am: fall back asleep

 repeat at 2 hour intervals AMRAP in 24 hours.





 So I've been running a bit more. It's easier to do than 2 hour gym sessions, and I just don't have the sleep to rest after the weights. The last week has seen an increase in miles with a slow 5K time trial that sorta bummed me out.

 Thursday: 5.41 miles at 8:33/mile

 Friday: 6.35 miles at 8:47/mile

 Saturday: Lift Sunday: Time Trial 5K 7:06/mile

 Monday:
        3x5 press (115),
        1-3-5 press-PP-Jerk at 95,115,135
     then 5 rounds for time: time 28:34
                 30 cal air dyne
                 10 body weight dead lifts
                 30 cal row
                 10 tire flips

 Tuesday: 1-20 53lb KB swing breathing ladder  -16:15

 Wednesday: 6.38 miles at 8:41/mile

Back to the track

Been getting back to the track the last few Weeks. It hurts, and I'm slow.


3 weeks ago:
5x400m: 1:37, 1:18, 1:24, 1:19, 1:20

2 weeks ago:
100-200-300-400-400-300-200-100

last week:
200m: 34s
200m, rest 30s, 200m: 30s,32s
200m, rest 30s, 200m: 32s,34s
200m, rest 30s, 200m: 33s,34s
200m, rest 30s, 200m: 34s,34s
200m: 30s


This week:
5x150m hill sprints (Steep!)
~30s each with 2:30 rest between.





Running:
6 laps at hospital (90%) 21:13 (3 miles)
Short loop: (75%) 24:26 (3.05 miles)
Long Loop: (75%) 34:41 (4.13miles)

Pullups

Monday:
300 pullups in one day. Spread out however.


Tuesday: Dynamic Day:
1) 10x2 BS 190 + Heavy Bands
2) 9x3 Bench 122.5 + Heavy Bands
3) 5x5 Deadlift 185 + Short Bands
Run 30 minutes


Wednesday: Off


Thursday:
Press 3x5 135lbs
Press/PP/Jerk 1/3/5 3 sets at 135lbs
IWT:
-3 rounds 20x50lb swings +2minrow at <1:55
---rest 1 min between
- 3 rounds 15x50lb goblet squats = 4xtabata row
---rest 2 min


Friday: Max Lift day
Back Squat: 275, 295(fail), 295(Fail)
Bench: 245



Saturday:
Oly Lift Day
Power Clean 5x3 195
Squat Clean and Press 155lbs 10x2
3 rounds:
- 10 REv Hyper
- 10 GHD Situps
- 5 36in box jumps


Sunday:
Run 4 miles

My New Closet

I spent every waking moment this week (that I wasn't at work) building a closet off my bedroom. The house was sold with the closet bare. No rods, no shelves, nada. So I got some tools, wood, stain, and got after it. It too a while and there are a few things I didn't get quite perfect, but overall I'm happy with the look. Put double bars on the right and a singe high nar in the back left corner. Smaller shelves on the bottom left for shoes. The wood is stained walnut and is pretty dark which I think works well against the white bars and the white walls.
The only think I might have done differently is put in cedar paneling for the anti-moth effect and the bomb smell.




Sunday: Dynamic Day
1) Back Squat with Medium Bands + 185lbs - 10x2
2) Bench Press with medium Bands + 122.5lbs - 9x3
3) Deadlift with Medium Bands + 205lbs - 6x2
4) Reverse Hyper with 70lbs - 5x5
5) Pullups 5x5



Monday:
1) Bike Trainer 30min
2) 8 rounds
- Mini leg blaster
-10 pushups
-15 situps
3) 200 pull ups - dispersed throughout the day




Tuesday:
Run: 25 minutes
Power Clean: 5x3 190lbs
Press: 5x5 with purple bands
KB Press: 5x5 with 53 lb KBs



Wednesday: Max Lift Day
Squat 1RM: 315 (PR!!!)
Bench 1RM: 235 (255 fail x2)
- should have gone for 250 here
Close Grip Bench 3x10 at 135lbs
Upright Row: 3x8 at 135lbs
then
Jones Crawl: 3 rounds
-10x 185lb Deadlift
-25 box jumps at 24"



Thursday:
Run 35 min



Friday: Oly Day
10x2 Squat CLean and Jerk at 155lbs
3 rounds: 1-3-5 (Press/PP/Jerk) at 135lbs
WOD: 1 min on, 1 min rest
-Squat - 60
-Situp - 39
-Box Jump 18" - 47
-Burpee - 20
-Mountain Climber - 74
-Wall Ball - 31
-Row - 31
-Total 302



Saturday:
Run 35 minutes

What we take for granted

I don't usually write about this sort of thing on my blog. For good reason. You don't want to read it, and I don't want to relive it. Tonight was different. After my shift tonight, I feel like getting something off my chest.

I saw man die tonight. I've seen that before, a lot. But tonight a 27 year old man presented in cardiac arrest. while at home watching TV with his family he grabbed his chest and said "I think I'm having a heart attack." He collapsed and stopped breathing. Bystanders started CPR and he was brought in by EMS. I threw everything I could think of at this kid. We coded him for and hour and a half: CPR, meds, TPA. We even called down the interventional cardiologist. Nothing.
I brought the family in after 10 minutes or so. They stayed the entire time. I knew it was pointless after about 15 minutes, but I just couldn't stop. He had a tiny bit of heart movement on ultrasound. (If its not moving your chance of survival is 0%). That kept me going. He started bleeding out of his breathing tube from the TPA. His labs looked great, the best I've ever seen in a cardiac arrest. Everything was done right. But we couldn't turn it around.
His family was amazing. Mom, wife and dad at the bedside. They were composed and kept it together. You would have to drug me if that were my son or spouse on the table. They were obviously religious, and it helps me see the attraction to God. It gives you strength and explanation when your world is turned upside down. Faith seems like a small price to pay for comfort in a horrible situation like this. Of course they were crying, they were heartbroken, but they were there, for him, for themselves.

His wife looked like she was in college. Mascara was running down her face. At one point blood shot out of his ET tube onto her. She didn't even flinch. She just kept telling him how much she loved him, and how wonderful he is. I hope he heard her.
Hs mother didn't look much older than his wife. She stood there, holding his hand the entire time, except when we moved her to perform procedures.
Dad wasn't much older. He kept involved, constantly asking me what we were doing, why we were doing it, and if it was working. It wasn't. He told me how strong his son was. How athletic he was, and how much he had already been through. I listened.

In this sort of situation, I never get to meet the patient. I only know them through the family. It's amazing how much you can learn about a person, from talking with their family at their time of death.

His family couldn't stop thanking us after we stopped. You don't often get thanks for calling a time of death. But they were adamant. Honest. Sincere. I couldn't stop saying "I'm sorry" "I wish we could have done more."

Tonight was one of those times I think a lot about death. Not just others, but mine, the people I love. In a way, I think we live forever. Our daily interactions influence others. For good or bad we change people. We make our mark on the world. This 27 year old clearly made his mark on his family, on me, on everyone I meet.
Thank you for that.

Powder

Awesome day at the bird this Tuesday:
30 inch storm, blue skis....... wow




Monday:
Tried again at 300 BS. Today I failed on a warm up set.... weird
Couldn't even get 285 up once.
I knew something was wrong. Stopped squating and went for a run.
Bench 195 5x5
Run 1 mile, row 2000m, run 1 mile: 23:30


Tuesday:
Max Press: 152.5 (1RM PR)
Max Clean: 215 (1RM PR)
then
5-10-15-10-5
-Clean and Jerk @ 145
-=Box Jump 36"


Wednesday:


Thursday:
Deadlift max: 385 (1RM PR!)
Bench 200 5x5
Sled Pushes:
-100m pushes with 90lbs on sled
-10x with 1 min rest between


Friday:
Reverse Hyper: 4x5 heavy- 90lbs
GHD Sit ups 3x10
IWT:
-3 rounds:
---15 Push press at 95lbs
---20 min row at <1:45/500m pace (570m,570m,530m)
---rest 2 min
-rest 3 min
-3 rounds:
---10 atlas ball to shoulder
---50 bow jumps 24" (2:06,2:16,2:30)

Sliding below the MLK Crust

On MLK weekend we had a rain event in the wasatch. Rain fell and froze. It f'd everything up, creating a huge thick hard rain crust that many been concerned about slides on. Now it turns out that crust may not be the problem. The picture below is from a slide in red pine where the slide went to 7 feet deep. hundreds of feet wide - it was a natural slide and no one was injured. Makes you want to go back country skiing huh?





Tuesday:
BS 235 3x5
Press 137.5 5x5
PC 200 5x3


Wednesday:
Sled sprints (2x45s on sled)
10 100ft sprints in 15 min
- holy crap this taxed me
3x15 GHD situps and reverse hypers


Thursday:
Bench Press: 190 5x5


Friday:
BS 300 (fail on rep 4)
BS 225 3x5
Press 140 5x5
PC 205 5x3


Saturday:
Run 4.5 miels with wife at park with dogs

12 hours of Snowbird

I participated in the 12 hours of Snowbird this weekend. It was a charity event for the Utah Avalanche Center. 80 or so participants saddled up to ski/board from 7pm-7am in a race to rack up the most vertical feet. The winners were amazing and racked up 160k vertical feet. I felt pretty solid with my 94,000 vertical feet.
Gumby and I we team "70's big." We made a pretty good team. Borrowed bike lights from friends and went for it. We pretty much skied from 7p-7a nonstop, despite a few 5-10 min breaks and about 20 pee breaks. It turns out glasses of hot water on the lift are essential in the cold at night- but unfortunately make for a lot of peeing. Towards the end of the night I was worried I was going to give myself hyponatremia I was drinking so much free water.


Sunday:
Run 5k, last mile at 6min pace
Press 3x5 press 137.5 (fail on rep 5 in sets 2 and 3)
Power Clean 5x3 at 195
Row max metes in 1 min 350 m



Monday:
Bike 50 minutes



Tuesday:
Linear Progression
-Back Squat 3x5 295lb
-Bench Press 5x5 185lb
-Deadlift 1x5 330lb
Then
10.9.8.7.6.5.4.3.2.1
-Pullups
-Ring Dips



Wednesday:
Run 4.5 miles
KB WOD:
-40-30-20-10
-KB swing
-right arm KB Push Press
-left arm KB Push Press
time: 15:36



Thursday: Run 4.5 miles


Friday:
Skin 6 miles 1800 vertical feet
1/2 with a 70 lb back pack


Saturday:
Back Country Skiing



Sunday:
Back country skiing



Monday:
Skinning back down 6 miles with 50 lb pack


Bell Lake Yurt:
This is where I went for the weekend.

Monday:
Linear Progression:
BS 3x5x285 (PR)
Press 5x5x132.5 (PR
Power Clean 5x3x190 (PR)
Power Clean 1x1x215 (20lb PR)

Tuesday:
Run 1 mile
Row 2K
Run 1mile
Time: 22:30

Wednesday:
BS 3x5x220
Bench 4x5x212.5
Deadlift: 1x5x330


Thursday:
Run 4.5miles - 39min


Friday:
Linear Progression:
BS 3x5x225
Press 5x5x135 (PR)
Power Clean 5x3x192.5 (PR)




Saturday:
Conditioning: IWT
3 rounds: 15x79lb KB swing + 2min row (<1:45pace)
-rest 2 min b/w rounds
3 rounds: 15x70lb KB goblet Squat + 2min tabata row



Sunday:
Run 4 miles



Monday:
Linear Progression:
BS 3x5x290 (PR)
Deadlift: 1x5x325
Row 5K 19:36


Tuesday:
Run 40min on treadmil, intervals


Wednesday:
Run 45 minutes in OKC


Thursday: OFF


Friday: 12 hours of Snowbird

The chocolate bacon donut

Had some friends come into town this past week for an annual snowboard trip. The crew was small this year. Some are buying houses, some didn't have the time to come. But we still had a great time. Snowboarded at Solitude, Snowbird, Davenport hill, and Pow Mow. Saw two Sundance films. Ate some kick ass donuts. and all in all had a good damn time.

Solitude on Sunday: Not bad, but kind of crusty. Tried skiing on the crust- I'm not that good yet.
Snowbird on Tuesday: nice 5 inches while we were there, Spent some solid time traversing tiger tail off Gad2.
Totally worth it.
Thursday: Rented the guys split boards and climbed up davenport hill across the rode from Alta. Got surprised by warm weather and wet snow- high-tailed it out of there about 3/4 of the way up. then beers on the deck at Alta. Good times.
Friday: POW MOW!!!! Wow, why have I been skiing anywhere else. 46 bucks for a locals ticket, 15 bucks for a cat ride, 7 bucks for a bomb ass turkey burger at the powder keg. I wish I could transplant this place in the wasach front. I'd never go anywhere else. Love IT!.









Monday:
Linear Progression:
BS 270 3x5
Press 125 5x5
Power Clean 182.5 3x5


Tuesday:
Snowboard 6 hours


Wednesday:
Skate Ski 45 min
Linear progression:
BS 210 3x5
Bench 205 3x5
Deadlift 305 1x5


Thursday:
Ski Touring 2 hours
Skate Ski 45 min


Friday:
Snowboard 6 hours



Saturday:
Linear progression
BS 275 3x5
Press 127.5 5x5
Clean 185 3x5

I was so pumped to get back up to 275 on the BS
I am now PR'ing every movement (except DL) with each workout.
Saturday was 3 PR's in one day BS, press, power clean.
Stoked! And it felt good!

Sunday: Rhinovirused
10.9.8.7.6.5.4.3.2.1:
-135lb wide grip deadlift
-55lb kb press
-25 lb weighted situp
-20 lb ball slam
--Time 13:33
then
Max distance 3 min bike
1.22 miles



I'm going to use a combination of cycling and running to test my VO2 max progression.
I plan, in the near future, after i'm huge to start doing VO2 max work with running and cycling.
It will go something like this:
Cycling: max effort 3-5 reps of 3-8 min max efforts. (Increasing reps and length)
Running: Max effort sprints 100m-1mile for repeats 3-10reps.
Rest for both will be 1/2 to the length of the effort.

I will use the following as my benchmarks:

Mile run for time: ________ not yet completed
12 min run for distance: 2950 m
3 min cycle for distance: 1.22 miles
8 min cycle for distance: _______ not yet completed

A new me & VO2 max = 54

No more GI FLu BS. I'm feeling good!


Monday:
5 K Run



Tuesday:
Linear progression:
BS 260 3x5
Bench 200 3x5 (PR!)
Deadlift 295 3x5

Then Jason and I did the 12 min run VO2 Max estimator:
Run 12 min at max pace
I ran 2950m
According to the calculator I published last week: My Vo2 Max is 54



Wednesday:
Linear Progression - off load day
BS 205 3x5
Press 122.5 5x5 (PR!)
Clean 180 3x5
----- Stoked about this one.
---I failed at 180 on Sunday
----This was hard, but still. It went up!


Thursday:
Run 4miles



Friday:
Skate Ski 1 hour



Saturday:
Linear progression
Back Squat 270 3x5
Bench Press 202.5 3x5
Deadlift 300 1x5



Sunday:
Snowboard 6 hours
Run 4 miles

Argh the devils of the intestines are spearing me from the inside.

Monday:
Linear Progression:
BS 3x5x255
BP 5x5x197.5
DL 1x5x290

then: run 4.5 miles with the dog



Tuesday
Row 3 min: 865 m
Rest 3 min
Hang Power Snatch 75lbs 3min: 48 reps
Rest 3 min
Row 3min: 821 m
Rest 3 min
Hang Power Snatch 75lbs 3min: 53 reps
---total reps 1787



Wednesday:
Pukie, much pukie



Thursday:
This Blows



Friday:
Sick, weak, tired, ass



Saturday:
Starting to feel better
No liftin



Sunday:
XC ski 45min
Linear Progression: at 24 hour suck
BS 3x5x200 (Back off day)
Press 5x5x120 (PR)
PC 3x5x180 (Fail- no bumper weights and shitty bar)
-- I'm going to repeat this PC at CF
-- 177.5 went up easy. Seems strange that 180 would fail on rep 3

A nEw YeAr

Spent the New year in Idaho/Wy with the SLC crew.
1 day at Targee - cold but fun- nice mountain
1 Day touring at Teton Pass- Edelweiss bowl - FUN
But DAMN was it cold. High of 3 that day. I was numb.
Britt seemed to have some fun but that may be up for debate.
I remember my first day touring and I felt like a moron. I was struggling. It's hard for a snsowboarder to put on two planks and walk around. We're not built that way. It seemed easier for me this time. Probably since I've been skiing this year.

I'm on Day 16 Skiing today. Looking to break a personal record this year. Most of them have been on the skiis too. Only Snowboarded a few times.



Saturday Jan 1st
- Hike Snowpack at Snow King - 1500ft eleveation gain
-max Lunges in 20 min 713



Sunday Jan 2nd
Run 37 min



Monday:
Linear Progression Reset:
Squat 5x225,5x235,5x245
Press 5x5x115
PC 3x5x175 (Whoops 10 lb jump)

Then:
25-20-25-20-5
GHB sit ups
Burpees
10:48



Tuesday:
1-5-7-9-11-13-15
KB swings- 53lbs
Double unders
Pull ups
Clean and Press 2xKB at 53 lbs
Row for calories
time: 30:46



Wednesday:
Linear Progression:
Back Squat 3x5 195
Bench Press 5x5 195
Deadlift 1x5 285

row for calories, rest #cal in seconds
20-15-10-5, 20-15-10-5



Thursday:
Run 1hour, 6.8 miles



Friday:
Linear Progression
BS 3x5x250
Press 5x5x117.5
PC 3x5x177.5




Saturday:
Grappling - 1 hr
XC skiing - 2 hours




Sunday:
Solitude
Run 3 miles slow with wife and dogs.








This is something I want to give a go:

How to Perform the 12 Minute Run Test

The Cooper 12 minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance. A stopwatch is required for ensuring that the individual runs for the correct amount of time.
Safety First. This is a strenuous fitness test and it's recommended that you have your physician's clearance before performing this test on your own.
Equipment. You'll need a timer to know when 12 minutes are up.
Location. This test is designed to be conducted on a track with clearly marked distance. You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running.
Warm Up. Perform a short 10 to 15 minute warm up before performing any fitness testing.
Run or Walk. When you are warmed up, get going. Run or walk as far as you can in 12 minutes.
Record Your Distance. Record the total number of miles or kilometers you traveled in 12 minutes.
Calculate Your 12 Minute Run Test Results

The easiest way to get your test results (your VO2 max score) and compare yourself with others of your age and gender is with this Online 12 Minute Test Results Calculator.
Calculate Your Estimated VO2 Max

To calculate your estimated VO2 Max results (in ml/kg/min) use either of these formulas:
In Miles: VO2max = (35.97 x miles) - 11.29.
In Kilometers: VO2max = (22.351 x kilometers) - 11.288
Compare Your 12 minute Run Fitness Test Results

After your complete the test, you can compare your results to the norms and recommendations for your age and gender with the following table.
Source:

Cooper, K.H. (1968), "A means of assessing maximal oxygen uptake," Journal of the American Medical Association, 203:201-204.

12 Minute Run Fitness Test Results
Age Excellent Above Average Average Below Average Poor
Male 20-29 >2800m 2400-2800m 2200-2399m 1600-2199m <1600m
Females 20-29 >2700m 2200-2700m 1800-2199m 1500-1799m <1500m
Males 30-39 >2700m 2300-2700m 1900-2299m 1500-1999m <1500m
Females 30-39 >2500m 2000-2500m 1700-1999m 1400-1699m <1400m
Males 40-49 >2500m 2100-2500m 1700-2099m 1400-1699m <1400m
Females 40-49 >2300m 1900-2300m 1500-1899m 1200-1499m <1200m
Males 50 >2400m 2000-2400m 1600-1999m 1300-1599m <1300m
Females 50 >2200m 1700-2200m 1400-1699m 1100-1399m <1100m