Yoga, Climbing, Crossfit, Trail Running, Mudder Training CRAZY!

Wow.

Exhaustion.

Pain.

And even after all that I could STILL do muscle-ups at the peak of exhaustion! WOOT.  (I did 3 today after our Tough Mudder workout AND last night after our trail run)

I think I can consider that goal COMPLETE.

Warning folks, this is a long post with probably too many pictures!

SO. Yesterday.

Fantastic early morning yoga class with the awesome new yoga teacher/wellness intern followed by a solid half hour climbing on the wall. I used chalk this time to avoid the chafed hands I had on Wednesday, but I climbed fast and went up and across and back down and all over that wall a lot, so by the time I was done - I had some painful spots on my fingers that may turn into climbing callouses. Also I need to get a chalk ball to put into my chalk bag - just loose chalk is a bit harder to rub in properly.

That wall is already not very hard for me... but I can still get a dang good workout in and I love it!

Work got busy - but I still felt like I needed to go to Crossfit.

Warmed up with a half mile run (the route would be included in our workout) and some double kettlebell cleans, squats and presses, since that is also what we were doing for the workout. I had 2 35 lb kettle bells for the workout. When we were done with that, we started the workout, to finish for time:
Run .5 miles
Double Kettlebell Clean, DKB Squat, DKB Press 10 times
5 burpees
DKB CSP 8 times, 5 burpees, 6 KB, 5 b, 4 KB, 5b, 2 KB, 5 burpees
Run .5 miles

I finished 2nd out of everybody in a time of 14:32, the next person came in just before 15.

After the main workout we had 2 more workouts, the first being Russian Twists with a kettle bell - 20 seconds on, 10 second rest, 8 rounds. Yikes! The first 4 or 5 rounds I was all right, then 35 lbs was tough!

We finished off the workout with about 20 yards of Handstand Walks. I still can't even do a normal handstand, let alone walking on my hands! So I kicked up and pedaled my hands a few times and came down until I made it across. Now that I've completed me muscle-ups goal (though I will definitely continue to improve on them!) Handstand might just be my next major one.

So that was a crazy good amount of working out for one day right?

WRONG! Okay, so yeah, really you were right, because that is most definitely a crazy good amount of workouts, but I wasn't done yet.

I hadn't gone running up in the mountains all week! That's horrible! So my sister came over and watched the kids while the most lovely Kakes and I went for a run. 3.5 miles up Farmington Canyon, we kept a 17 minute pace, which was great for the way I was feeling, and we got some good pictures!
And we all know that's really what's important right?!

Definitely the pictures!!

Man... how many times can I pose the same way in one post?! (the answer according to this post is FOUR... wow)

So after that crazy day (worth 2040 points on Fitocracy, woohoo!) I was tired. Exhausted.

And of course excited to see what punishment could be dished out by my friend Justin today in our Tough Mudder workout!!

Unfortunately only Justin and I were there from the team, AGAIN. But I DID bring my sexy arm candy so she could experience the pain "ABSOLUTE FUN" of our trainings.

Yum! Arm Candy! Mmmm

Our workout today (which incorporated a few of the same things we did 2 weeks ago) consisted of 3 15 minute sections:
Warmup/Round 1:
Run for 2 minutes
Bear Walk for 1 minute
Run
Monkey Bars!
Run
Crab Walk
Run (sheesh is there some sick pattern here or what?!)
Monkey Bars!!
Run
Walking lunges (my nemesis!)
Round 2:
Run 2 minutes (wait more?!)
Tire Flip 1 minute
Run (Most definitely more!)
Sledgehammer
Run
Sandbag (70#) lift (clean, clean & press, whatever)
Run
Jump Rope
Run
Dip Walk
Round 3:
Farmer Carry 2 minutes
Burpees 1 minute (yay no more running)
Sled pull (sandbag in sled)
Jump angle sprint (Broad jump forward, Sprint to the side and forward for about 10 yards, repeat)
Medicine Ball throw and chase (17# ball - split the tape some need to fix it!)
Goblet squat (20# kb)
Agility Ball throw and catch - mean little sucker bounced all over the place - fun!
More MONKEY BARS!
and Box Jumps.

Awesome workout. My shoulder hurts. I think it is from yesterday's handstand walking attempts. Or the falling.

Are you asking me for a Backyard HIIT CHALLENGE!?!?!

Yoga was fantastic yesterday morning - and we are starting to get a lot more people to come out to the classes! It helps to have a new teacher, new times, and more awareness for sure. It was really funny though, I was running a tiny bit late, but when I walked in there were 4 guys (not including me!!) lined up on mats to do yoga and NO WOMEN!! Then 3 ladies showed up.

Next up - Climbing! I enjoy climbing a lot. I've always known that. For some reason I've always been apprehensive about asking somebody with equipment and stuff if I could tag along... Not sure why. I still haven't done that. BUT I'm pretty good with indoor stuff and everything, so I like training people on the safety requirements of my work's new climbing wall. Especially when some of the people I train are friends that will NOT try working out in other ways. Even better when after the training they go "Hey, I could do this kind of exercise! That was fun!"

I couldn't go to Crossfit yesterday because I got really busy with a work issue. This particular project has been a lot slower than we've wanted, but it's FINALLY getting momentum and should be good.

It was all right that I missed the crossfit class though, because we had a lot of fun last night doing a Backyard HIIT with my sister!

Kakes put together this great workout for us, she's amazing. And also extremely hot.
I mean she is really really really good looking. I'm a very lucky man!

Warmed up with an 8 round tabata -
Football sprints for 20 seconds, pushups for 10 seconds - 4 minutes total.
Great warmup, I made myself do 10 pushups every time. By the end I was actually doing 10 faster than the 10 seconds.

Then we started the workout:
30 KB Swings (35 lb Kettle bell)
20 Weighted Reverse Lunges (2 25 lb plates)
1 minute Double-unders Jump rope
50 Medicine Ball tosses with a partner (17 lb ball)
1 min max pull-ups (I did 2 sets, 1 set of 10 regular pullups and 1 set of 10 semi-close-grip chinups)
20 each side tire slams (16 lb sledgehammer)
50 chair dips (I'm sore from this one!)
30 leg throws
20 Wall runs (These were VERY hard to do last!)

Loads of fun and sweaty-ness!
Blurry Picture time!!

Medicine Ball Throws!

Pullups!!

Sledgehammer!!!

Wall Runs!!!!

Even the kids got into it!!!!!

Life is good folks. Don't let it pass you by!

More Mudder Training!

Met up with my friend J for another Tough Mudder training workout yesterday morning.

We started out with a warmup of 5 pullups, 5 pushups, 5 step ups and 5 dips for 3 rounds.

Next part was the animal part of the workout - a 20 yrd "Animal Run" followed by one of the six different monkey bars at the school playground where we were working out.
Bear Crawl with the Uneven Monkeybars
Frog Jump with the climbing monkeybars (most like the ones in Tough Mudder)
Crab Walk with the circular monkeybars
Gazelle Jumps or Bounders with the Rings
Spiderman or lizard Crawl with some more regular monkeybars
Monster Walk or Sidesquat walk with some curving monkeybars

That sequence sure tore at hand callouses! Fun to do though.

Now for the main part of the workout - this picture was taken after the first round, which was really done in 3:58.3 not 2:58.

1. The first person starts (A) with the Sandbag sequence, Lift the sandbag, squat, Press the sandbag lunge left, lunge right.
2. Pass the Sandbag (60-65 lbs btw) to second person (B) who runs the sandbag about 25 yards to the sled and places the sandbag on the sled.
3. A pulls the sled the 25 yards back to himself
4. B runs the 12 lb sledgehammer back to A
5. A Hammers the tire 10 rounds each hand, so 20
6. B flips the tire the 25 yards back to where the sled started
7. A carries the Sandbag (and the sled rope) to B
8. B starts with #1 and repeat through 7 which finishes 1 full round

Awesome workout! Our first round was 3:58.3, the second was almost exactly the same. Which is how we realized that when we wrote 2:58 we were wrong, because there is no way we were a full minute slower. Our final 3rd round we completed in 3:42.9 - nice improvement!

We finished off with a farmer's carry of two 35 lb kettle bells for about 70 yards. Each person took 3 turns walking it that far. (or a bit more)

Awesome workout - a few hours later I crashed for a nap, then I woke up hardly able to move. Busy couple of days!
Today I still feel a bit sick and sore, but not too horrible.

I'm looking forward to doing some good climbing and climbing safety training over the next few days!

An Awesome Workout by my Wife!

Went to yoga at work today... nothing too special. It felt good to work through some of the kinks in my back, shoulders, and hips, but otherwise it wasn't particularly challenging or enlightening.

We were kind of expecting to have a running night tonight but because it is a local holiday some (24th of July, Pioneer Day!) people were busy so we invited my sister and family over for a workout similar to the fun one I had on Saturday. Kakes decided she would put together the workout and she did a great job! She came up with 4 stations each with 4 workouts we could do in our backyard.

Of course, I made sure to get pictures of this momentous occasion! Actually USING the stuff we've built and acquired for backyard workouts! I'm so impressed with us!

Station One!

Station Two!

Station 3!

Station 4!

Yeah... I'm pretty amazing, I mean I TAPED those papers to trees, fence posts, and square foot gardens. Talk about tough work!!

Seriously though - props to Kakes for coming up with a great workout! We set a timer and did each workout at our station for 1 minute, then moved to the next station and continued until we had gone through all 16 workouts.

First I recruited my 10 year old to take a few pictures of us during our first round... They turned out pretty blurry! But he got some good ones too. Then after we finished - I did a few more of the workouts so we could get some of the other workouts too!

That's a weird face...

Okay, so I always have a weird face. Knee hops make me feel like I'm doing Insanity again!

Ring pushups - normally I'd have the rings a lot lower

My beautiful wife displaying the squat

...and the plank with baby-pose!

Where's my head!?

So much fun!! Fly away little medicine ball! Fly AWAY!!

The fabled Tire-head-man! Rare sight!

Fun workout. I definitely look forward to doing these more often... and not just with the Tough Mudder guys, although I am looking forward to more of those too.

Preparing for Running Season

Wow 11 days with no update! And it's less than a month until the start of RACES!

Here is some of the fun!

Sledgehammer fun!

Birthday Mountain Run with my Brothers!

Further Trail Exploration Runs!

Bloodshot Eyes from Crossfit! and my untrimmed mustache!

The Crossfit Workout

 

Pretending to climb! (I was a few feet off the ground)

Mayurasana on the Mountains

Hey, I'm a big deal up here!

 Runnin with Ed, Dirty Dash and Ragnar! They're all coming up and I'm getting excited!

Easter Saturday

Yesterday my ankle was well enough to do Crossfit.

Really the only time it hurts now is when I'm kneeling down directly on it. If my foot is flexed and I'm on my toes it's fine though. Strange.

Anyway back to yesterdays Crossfit Workout:

10-9-8-7-6-5-4-3-2-01 Dumbbell Burpees
01-2-3-4-5-6-7-8-9-10 Dumbell Front Squat
2 lengths Sled Push

Do the 10 burpees, 1 squat, then 2 lengths sled, continued in that order until you do 1 burpee, 10 squats, and 2 sleds to finish up.

I finished in 14:22, using 25 lb dumbbells.

I was the 4th person done, nobody who finished before me had weights equal to or heavier, so that made me feel pretty good.
The crossfit beastmen (awesome guys) had 40 and 45 lbers and they were last ones done. That would have been MEAN with heavier weights.
I would have been dead last for sure.

Afterwards since I was one of the first ones done, I started carrying 45 lb plates and random dumbbells up the stairs to clean up. My quads were feeling it on those stairs! Finally did 10 pullups just to see if I could. I have a long ways to go but it is nice feeling stronger

Today was BUSY and I have sore legs and back/shoulders from crossfit, but I decided I needed to go for a run. This was also after playing with my kids at a park and doing some muscle-up training and parkour moves with the kids!

 So I ran 3.4 miles up in the mountains - great run up and down and around all sorts of crazy trails above a park near my house. Ran over near some of my stompin' grounds when I was a kid and spent most of my free weekends roaming the mountains. After I got back to the park where I had parked my car, I did some more muscle-up practice and ten pullups while cooling down.

Who left this up here?

Then after I got home I grabbed the hammer to hit the tire! (along with flipping them a few times to get some of the water out that accumulated there from yesterday's SNOW!) In looking at the pictures of the momentous occasion I realized I make a really funny face while hammerin' the tire... Makes me wonder if I look as ridiculous while doing crossfit. Yikes.

I'll be sore tomorrow! Woohoo!