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