July 31, 2019

Daily score: 9

Workout:

#2
A. HS walk tech work 15 minutes (make sure you kick up with alternate legs during practice)

done, only 2 ten feet walks

+
7 min amrap:
2 rope climbs
6 ring push ups

6 rounds

+
B1. Strict hspu; amrap unbroken x3; rest 90 sec

6, 6, 6

B2. Neutral grip bent knee L strict pull ups; amrap unbroken x3; rest 90 seconds

4, 3, 3

C1. Ring rows; amrap unbroken @2010 x3; rest 90 sec

16, 13 (steeper), 10 (even steeper)

C2. DB floor press; 12-15x3; rest 90 sec

25x15
30x15
35x15

D1. Elbow on knee external rotation; 12-15x2; rest 1 min

10x15
12x12

D2. Powell raises; 12-15x2; rest 1 min

5x15
8x12

Wow was it harder to kick up with my other foot.  I spent some time just practicing that into a static hold.  Walking was rough today, only made it 10' twice.  Elbows seemed soft, I felt overall too loose.  It cracked me up how hard rope climbs are.  Funny how if you never do something it gets way more difficult.  My rope only hangs to maybe 11 feet.  So I started as low as I could and would make it to the top with 2 big pulls.  Foot hold slipped a lot, need to work on that.  Did all the ring push ups unbroken.  The only option for neutral grip pull ups is what I have in the video and it's a bit wide.  This was a solid focused session.  Thanks!

July 30, 2019

Daily score: 9

Workout:

Week 1
#1
A1. Seated stradde lift offs; 10 reps x3 w/ 2 sec pause at end range of each rep; rest as needed

done

A2. Band resisted bird dogs; 10 reps x3/side with 2 sec pause at end range of each rep; rest as needed

done

B1. Feet and back elevated hip extension; 10 reps x3/side; rest as needed

done

B2. Hanging single leg alternating leg lifts; Accumulate 20 reps for quality x3; rest as needed

done

C1. Side lying band clamshell with hip extension; 6 reps x3/side; rest as needed

done

C2. Ball Adductor squeeze wall hamstring curl/hip bridge isometric; 60 seconds x3; rest as needed

done

D. Lunge matrix; 5 reps on each leg; rest as needed
 1 rep = curtsy lunge, reverse lunge, lateral lunge, forward lunge, crossover lunge

done

E1. Short hamring isometric; 20 seconds x3/side; rest as needed

done

E2. Single leg face up chinese plank; 20 seconds x3/side; rest as needed

done

E3. Adductor side plank; 20 seconds x3/sdie; rest as needed

done

It's funny how all of this stuff feels easy at first and after a few reps can get real hard.  The side lying clamshells were definitely harder for my left hip.  Face up chinese plank was just plain hard.  And the first round of the adductor plank felt bad in my right knee and then the next round I must have positioned it better.  Thanks!

July 20, 2019

Daily score: 9

Workout:

High Cascades 100 mountain bike race

102 miles, 9500 feet elevation gain, 14:35

What an epic day!  Went into it feeling as prepared as possible considering all of the other demands of my life.  Ankle wasn’t 100% but I was confident it was durable enough to make it.  The cuts at each aid station were going to be tight for me and I knew I’d have to ride faster than I’d ever ridden to make them.  The first 20 miles had quite a bit of road and fire road so my plan was to push the pace there in order to store up a cushion of time.  Normally, I wouldn’t go out so hot in a long long endurance race (waaaaaay further than the max of 40 miles I had ever ridden), but it was the only option.  And I’m so glad I did.  I needed that time later.  I focused on never red lining and not taking any technical risks and making all stops super brief.  The 56 mile cut was the most crucial and came after a 14 mile climb.  I nearly cried when I realized I was going to make it, and with 15 minutes to spare.  That was when I knew I had a chance to finish the damn thing.  I made the 70 mile cut after that with 50 minutes to spare!  That was crucial because the 70 mile cut came right before the last wicked steep sandy rocky 5 mile climb up a butte.  I knew I was going to have to walk a lot of it because we had ridden it a couple times earlier this year.  I knew the 80 mile cut would be tight.  And then...3/4 mile from the 80 mile cut with 25 minutes to make it, I got a massive side wall flat in my front tire bouncing off some lava rock (the whole section was jagged lava rocks).  Thank goodness I was only 3/4 mile from an aid station and what was even more amazing was how fast Marc managed to throw a tube in and patch the hole using dollar bills (literally) and I was able to delicately hobble to the aid station making it 6 minutes before the final cut!  Marc rode ahead a told them what happened and the bike aid guys  had a tire for me!  At this point I was jubilant!  Because my body felt great and I knew now, with this gift, full of gratitude, I was going to finish!  And we did :).  The last 20 miles were all about not doing anything stupid and staying focused.

Body wise:  I am so grateful for being a cross fitter (or whatever I am).  I could not have made this happen without a strong grip, core, ability to suffer, and ability to recover quickly.  Also, knowing how to control my effort level and keep things at a burn that I could sustain all day was huge.  And that’s just from practice being an athlete and knowing my body.  I noticed early on how much better I recovered from climbs compared to other riders.  I would pass a lot of people right after punchy climbs.  They would be gassed and I felt good.  So cool to feel.  Grip was tired by the end and I can’t imagine if I didn’t workout/do pull up and barbell work what it would have been like.  Also, you’ll get a kick out of this- the one crash I took, I nearly went over the handle bars but caught myself and balanced on the front wheel, basically in a handstand hold fighting to not go over.  I swear, it felt like the same fight as in HS walking.  And I won!  I fell gracefully to the side versus over the bars on my face.  Who knew HS holds were so vital to mountain biking!  I even got some applause from the guys behind me.  Having said that, mountain bikers are literally the best crowd of fellow sportsmen/women I have ever seen.  Everyone so kind and encouraging and helpful.

This was an amazing  epic challenge that I honestly was unsure was in the realm of possibility for me.  I can’t get over how much trail we covered in one day and how much I had to push the pace the whole time.  And that I held up!  Ankle is sore, left hip is sore, but really, I feel like a million bucks!  You should put this on your to-do list.  It was amazing.  And beautiful.  Thanks for helping to get me across that finish line!

July 15, 2019

Daily score: 6 (just fatigued from being busy and work)

Workout:

recovery day (mobility, hot/cold, meditation)

This was much needed.  So glad we made this decision.  Although I'm still sleepy tired and at work for 12 hours today, my body feels good and I slept like a rock.  Thanks!

July 14, 2019

Daily score: 8

Workout:

Mountain biking

20 miles, 4 hours, lots of climbing

It was hot again today and I wore the outfit I plan to wear for the race, it felt great!  I had a stellar day.  Feeling confident and ready.  My ankle is still off but I think at this point I've proven I can ride through it and it will hold up.  Slept terrible tonight though d/t some left hip discomfort.  Same thing I got when I was squatting a lot.  It's in the glute tendon attachments somewhere.  Responds well to rolling and advil though.  Will work on it today.  Thanks!

July 13, 2019

Daily score: 8

Workout:

Mountain biking

16 miles, 3 hours, lots of climbing


Fun day.  It was 'demo day' at this trail system and I've never seen so many bodies on the trail.  It was also funny because nearly everyone hopped shuttles to the top while we climbed the good old fashioned way.  I did demo a pretty sweet 29er bike.  That was cool.  Felt great technically and passed every single one of the few other climbers on the way up.  All dudes ;).  Thanks!

July 12, 2019

Daily score: 6 (legs sore)

Workout:

Mtn biking

2.5 hours, 2000 feet elevation gain, 13 miles


It was so hot!  I rode alone today, partially because everyone was busy but also because I chose a ride everyone else hates d/t exposure and being such a tough climb.  I rode it twice.  And I think they may be onto something.  It's a trail on the side of the hill/cliff that climbs up from the Columbia River, on the Washington side with beautiful vistas of Oregon and the river basin east to west.  But there is zero shade.  And it finally got hot today.  There are usually some creeks and waterfalls but everything was dry as a bone.  At the top of the second climb I had to spend 10 mins in the shade of the only tree and try and let myself cool a bit.  My face felt so hot.  This was a great fitness ride though and I hopefully was made a little tougher.  I have some bike issues to sort out.

Body wise- I have a little patellar tendinitis that flares up on the left knee now after rides.  My quads and hips and glutes are pretty sore.  I didn't feel sore right out of bed but it built after riding.  I was definitely spent after this ride just from the heat alone.  Ankle feels fine today, but the routine is that it flares up seemingly 'unprovoked'.  Thanks!

July 11, 2019

Daily score: 6 (lateral glute/hips really sore, upper body kinda sore)

Workout:

A. 20 min ankle rehab work

done, three rounds of all the exercises

B. Squat snatch; 1 rep on the 45 seconds for 20 reps @moderate load

done at 85

C. Squat clean and jerk; 1 rep on the 45 seconds for 15 reps @moderate load

done at 115

D. Clean grip deadlift; 3x3; rest 2 min

195, 205, 205

E. Front squat; 5 sets of 3 @85%+ 1rm; rest 2 min

145x1 (failed second rep)
130x3x4

+
Row sprint 20 seconds @100%
rest 40 sec
x3
rest as needed to full recovery
x2

39 cals for both rounds


I can't believe how much that side star plank had my hips sore the next day.  It seems to be kinda lateral glute area.  The ankle rehab and snatch and C and J series was a great way to warm everything up.  Deadlifting felt fine, limited by my grip (thumbs) not so much my legs.

But front squatting was rough again.  I have to say, looking back I have noticed my squat stance shifting to more knees straight forward versus out, leaving me less room in the bottom and it's just easier to get stuck.  But that is where my body has been going.  Maybe cycling is locking my hips into a more anterior-posterior movement versus lateral rotation?  That is super interesting about hip issues causing anke issues.  I would be very interested in figuring that out.  This ankle thing is really annoying.  It was the left hip that was so weak in the side star plank and it's the right ankle that's messed up.  I have noticed I've been shifting my weight to the left leg when I'm standing around at work, etc.  Also, when riding downhill I always have the same leg forward and hold a tense mini squat, I think it's right foot forward.  On long rides I'll spend a lot of time in that position.

Anyhow, back to the front squats- much like my experience back squatting earlier this week, I was crushed by this percentage.  I warmed up well, and thought I'd give 145 a shot (my 85%) but was crushed going for the second rep. And the one rep I did well I felt was near a 1RM and was light headed as I stood up.  The 3 reps at 130 were all very very hard.  Granted my hips are so tight.  But it still is kinda disturbing to lose so much.

I have to say, looking at next week's programming, I can already tell I won't be able to hit some of those metrics.  I'm also nervous to push the weight the week before the race, also kinda nervous to do side star plank again so close to the race.  I really wanna give the race all I've got, and be my best at the start line.  Let me know what you think.

Thanks!

July 10, 2019

Daily score: 7

Workout:

A. Tuck front lever hold; 30 seconds x5; rest 90 sec

done

B1. Planche lean; 20 seconds x4; rest 1 min

done

B2. Supinated 90-90 hold on pull up bar; amsap x4; rest 1 min

20, accidentally did pronated
16, accidentally did pronated
20, supinated
16, supinated

C. HS walk still work 10-15 min

done, took me 15 mins to get 5 unbroken 10' walks

D1. Strict hspu; amrap unbroken x3; rest 1 min

13, 9, 8

D2. Wide grip strict pull ups; amrap unbroken x3; rest 1 min

6, 5, 4

E1. Side star plank; 30 seconds x4; rest 30 sec

30/30 R leg up/L leg up
30/10
30/15
30/10

E2. Hollow body hold; 60 seconds x4; rest as needed

done, had to do them all 30-30

Writing this the next day and felt the soreness in bed as soon as I woke up.  A good kind of sore.  It was a really difficult HS walking day for some reason, I just struggled.  HSPU's felt great though.  13 unbroken matches my PR.  Side star plank is so so hard for me and nearly impossible with the left leg up for some reason.  Today both side of my hips are so sore.  That left side is just ridiculously weak in that realm.  Crazy.  Thanks!

July 8, 2019

Daily score: 8

Workout:

A. 20 min ankle rehab work from the videos I sent you

done, 20 reps per exercise x3 rounds

B1. Back squat; 7 sets of 3 @80+% 1rm; rest 2 min

155x3
155x2
135x3x5

B2. Bench press; 7 sets of 7 @moderate load; rest 2 min

95
100
100
95
95
95
95

C1. Clean grip RDL; 6-8x4; rest 2 min

125x8
125x8
135x8
145x8

C2. Strict press; 6, 6, 4, 4; rest 2 min

75
75
85
80

D1. Single leg RDL; 6-8x2; rest 1 min

with 25# DB x8/side x2

D2. DB in place lunges; 20 reps x2; rest 1 min

2 25# DBs x20 x2

D3. Single leg hip thrust isometric; 20 seconds x2/side; rest 1 min


Ankle work went well and the good news is it's not worse the next day!  The funny thing about yesterday is that I really felt so much better and energized for this workout going into the gym.  I've had a lot of anxiety lately and some emotional stress but finally was feeling like I shook it yesterday evening.  However, I was crushed squatting 155.  Admittedly, I had not had much to eat all day due to a busy shift and not wanting to eat a ton before working out I just had a small snack.  But I also feel like in the realm of moving weight on a barbell my numbers have gone down as my bike fitness has gone up.  I'm pretty sure my 1RM of 190/195 for a back squat would not be possible currently.  The second set at 155, the second rep just felt crushing so I didn't risk a third.  135 felt like 80%.  The strict press by 4 at 85 was a little pinchy on my right shoulder so I backed off.  Everything else felt great.  I was surprised at the difficulty of an isometric hold at the top of a single leg hip thrust.  Pretty cool.  Thanks!

July 6, 2019

Daily score:

Workout:

A. HS walk skill work 20 min

done, ten 10' walks

B1. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min

done

B2. Side plank; 45 sec x3/side; rest 1 min

done

C1. Toe spot muscle up drill; 8 reps x3; rest 1 min

done

C2. False grip strict pull ups; amrap unbroken x3; rest 1 min

4, 4, 4

C3. Strict ring dips; amrap unbroken x3; rest 1 min

6, 6, 6

D1. Inverted hang on rings; amsap x3; rest 1 min

:55, :46, :44

D2. Ring push ups @21x1; amrap unbroken x3; rest 1 min

11, 10, 8

E1. Tuck ups; 20 reps x3; rest 1 min

done

E2. Arch body hold; 1 min x3; rest 1 min

40/20
40/20
40/20

+
Ski erg sprint 10 seconds @100%
ski erg 50 seconds easy
x10

104 calories total

I missed my bike day this week because my ankle was really pissed off yesterday (day after bike interval workout).  It's so frustrating.  It felt better today and this workout didn't bother it until the ski erg which didn't hurt but it seems to pop a lot with this movement.  May be nothing.  Nothing else really to report.  I was alone and focused and worked on doing everything with the best form, hollow body, etc. as possible.  Thanks!

July 4, 2019

Daily score: 7

Workout:

30 sec indoor bike trainer @90-95% effort
10 thrusters AFAP 55#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, all thrusters unbroken

+
30 sec indoor bike trainer @90-95%effort
15 wall balls
30 sec indoor bike trainer @90-95%effort
rest 3 min @easy spin on bike
x3

done, all WBs unbroken

+
30 sec indoor bike trainer @90-95%effort
10 power snatch AFAP 55#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, all snatches unbroken

+
30 sec indoor bike trainer @90-95%effort
10 power clean and jerk AFAP 85#
30 sec indoor bike trainer @90-95% effort
rest 3 min @easy spin on bike
x3

done, 5/5, 6/4, 6/4

This was a killer.  I chose to do it on the airdyne because I have a hard time making the bike trainer challenging enough.  Not the case with the airdyne.  I thought the thrusters were bad but the clean and jerks were definitely the hardest.  None of it was easy and it all took 'courage' each time I went to the bar or the bike.  I was spent at the end and proud of giving my best.  Thanks!

July 2, 2019

Daily score: 7

Workout:

A. HS walk skill work 20 min (try to establish a max distance unbroken)

15 feet 3 times
16 feet once

B. Weighted pull ups; 2-3x3; rest 2 min

26x2
20x3
22.5x2

C. CTB pull ups; 10 reps AFAP x5; rest 30 sec

done

D1. Bent knee L pull ups; amrap unbroken x3; rest 1 min

3, 3, 3

D2. Strict hspu; 10 reps AFAP x3; rest 1 min

:36, :34, :18 (this set unbroken)

E1. L-sit; amsap.amsap x3; rest 20 sec/rest 1 min

12.10
13.10
14.10

E2. Bench press; 5, 5, 5; rest 1 min

100, 100, 100

+
Ski erg 100 calories for time

8:04


Gees, didn't realize I had gotten so far behind.  I'm making a resolution to be less busy.  I hate being this busy.  From what I remember now, all of this went fairly well, I didn't time the CTB but I don't think they got too significantly slower.  I did mostly doubles the whole time.  L-sits are still so hard.  I can say I recall having sore abs the next day!  Thanks!

July 1, 2019

Daily score: 6 (bad night of sleep)

Workout:

* Put this session back in since you didn't get to it from post surgery
Swim 100 for time

done

+
6x150 performed as:
25 kick on back with board
25 streamline kick with board
25 streamline kick no board
25 1 arm lead kick L
25 1 arm lead kick R
25 freestyle swim
rest as needed b/w 150's

done x5

+
300 3 breathe rest swim

missed

+
Swim 100 for time

missed


Terrible night of sleep the night before this but slept like a rock last night so all is well.  This pool session was going well until they kicked me out of the pool for some kid thing.  Swimming in the evenings at the community pool is not ideal.  Anyhow, the kick session was challenging and I'm glad I got most of that in.  Unfortunately, I think all the kicking pissed my ankle off.  It felt pretty inflamed this morning.  I think I'll lay off the swimming until after the bike race.  I'll review that with you via email and the end of this block.  Thanks!

June 27-30, 2019

Daily scores: 6, 8, 7, 8

Workout:

Mountain biking, Central Oregon


Day 1: (1st quarter of race course)

one hour, 7-10 miles, easy riding, called it when I started getting some pelvic pain, totally fine though



Day 2: (2nd quarter of race course)

26 miles, 2700 feet elevation gain, 4:31 time, average speed 7.9 miles/hr



Day 3: (3rd/4th quarter of race course)

25 miles, 2250 feet elevation gain, 5:15 time, average speed 7.1 miles/hr



Day 4: (not race route but good for fitness/fun, 13 miles of climbing followed by 13 down)

26 miles, 3100 feet elevation gain, 3:54 time, average speed 6.5 miles/hr



So so happy about putting this work in.  Not to mention, I had a great time doing it.  I really do love this.  It feels like freedom.  It's also really hard sometimes. 

I am inspired as far as potential for finishing this race goes.  The riding is so much faster than what I usually ride around home.  And the part of the course we didn't ride is mostly fire road which should just increase my overall pace.  It's more cross country than up and down.  There are some tough climbs but at least I've ridden them all now and can be mentally ready and fuel well for them.  I can see now how much my success will depend on my hydration and nutrition.  I sweat a lot and it wasn't nearly as hot as it will be in a high desert in the middle of July.  I got a lot of practice with fueling/hydrating this weekend.  Discovered I basically need to aim for more electrolytes and more food.  Body held up really well.  Ankle is a little off today/monday, but didn't bother me at all while riding.  My technical skills improved dramatically over the four days.  There are a lot more log over and rock step up type obstacles there and I needed that practice.  Super happy I was able to ride all four days in good shape.  I only crashed once!  And just have a few scrapes to show for it.  I'm tweaking my bike a bit to make it lighter and working with my clothes and pack to do the same.  And then I'm gonna go for it!  Not sure what will happen or how far I'll make it but I feel like it's worth giving the whole thing a shot.  It' sure to be an adventure regardless.  Thanks!