Good week three? Great week!

Last Sunday in NM was splitter and although I’d love more snow, when you live in ABQ if it’s not snowing you can ride and climb on sunny days! 90 min Mtn Bike ride in the foothills, muddy but fun!

Monday Jan 16th recovery day, massage, estim, yoga.

Tuesday Jan 17th 2 hour climbing session.

Wednesday Jan 18 WO + E < 90

Throw Med Ball 10# for 8 min

then

KB Complex 30#

5 x Snatch

5 X Reverse TGU

5 x Windmill

then

work up to heavy SLSLDL

5, 3, 1, 1,1 MAX 135#

the

ride 90min

Thursday Jan 19th

2hour climbing session, focus on circuits then “300″

Friday Jan 20th Recovery Day

Saturday Jan 21 End > 90 2+ hour Mtn Bike Ride Sandia Foothills

Sunday Jan 22 3 hours Climbing training with Brandi Proffitt at the Gameroom.

Bouldering

 

P2M

Andy Drescher owner of P2M cycle training center was in this week, learn and doing, growing in his fitness and training capabilities. Way to go Andy! Here he is enjoying yet another of my favorite Mark Twight work outs, well at least that’ who I did it with first in 2004. Thank you Mark.

10 DL + 25Box Jump
Three Rounds for time

You wish you were this bad ass

Arlene is 74, her Basketball team went to Senior Olympics which happens every two years for the third straight; they won Silver after barely loosing to Tennessee in double over time. She works harder than most half her age. What a privilege to work with her every week!

This weeks highlights

The boys were getting sassy on Tuesday so here’s what they got…

Sometimes it’s easy if they can’t talk.

Jonesworthy

Squat 80,64,48,32, 24, 12

KB Swing 40,32,24,16,12,6

Pull Up 20, 16, 12, 8, 6, 3

then

10 – 1 – 10 Ball Slam Ladder @ 30#

….more

January 9th

Recovery WO day

warm up:10min Airdyne
then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
45, 55, 65# bar
5x Lunge + 5x Push Press 20m for 10 rounds 15#,
5 hours later
easy 5k 25min

January 10th

Run Blue Tower and back 28 min up; rt 45 min 1000 vert 2.0miles one way

then
boulder/route set 2 hours
then
Heavy weighted pull up +40#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 6/4 shoulder limiting factor
Max set campus reps on campus board 3 x 3/arm followed by 12 Push Ups 60sec rest between
Knees to Elbows 2 x 10

JANUARY 11

Jonesworthy

Squat 80,64,48,32, 24, 12
KB Swing 40,32,24,16,12,6
Pull Up 20, 16, 12, 8, 6, 3

then

10 – 1 – 10 Ball Slam Ladder @ 20#

then

60min recovery ride

JANUARY 12th

Recovery Climbing

then Airdyne work and C2 work
Airdyne 1:00 x 4 2:00 rest between
500m x 3 2:00 rest between

Recovery hike 45min

JANUARY 13th

Rest and recovery day YAY!

Accupuncture, nap

JANUARY 14th

Another rest day for shoulder, alphastim, massage

January 15th

Endurance > 90 + study for WFR + programming…

What CP is up to…

JANUARY 8th

Beautiful day final got a little more snow…of course I think so far this winter NM has gotten more snow than most places so no complaining. 4000 vertical skinning, in the Sandias. Two laps approx 3.6miles.

January 8th Ski day

New Year’s Week

January 2nd
Strength
3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5Deadlift 225#

Knee Jumps for practice

Proper Push up ladder w/ Kathleen 3:51
then:
2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes

5k recovery run later
plus 2 x 30min recovery walks a.m. & p.m. with my sweet puppy of course

JANUARY 3rd

40min Recovery Run morning

6 hours later
Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5

recovery climbing route setting 90min
2 x 30min recovery walks a.m. & p.m. with my sweet puppy of course

JANUARY 4th

2 x 30min recovery walks a.m. & p.m. with my sweet puppy of course

Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1HSPU ladder

JANUARY 5th

60 min recovery climbing
Endurance > 90 muddy Mtn Bike Ride in the foothills! Super fun! But now I have to clean my mtn bike…

JANUARY 6th

Recovery day 2 x dog walk + massage

JANUARY 7th

End > 90 90min road ride + 5k run approx 2hrs

GREAT FIRST WEEK OF THE YEAR! more to come…

New Years Day

NYD is one of my favorite days of the year, I’m not into resolutions but reflection, planning for the future, and spending time that day doing what I love with people who are important to me and appreciating all I have in life. It was a perfect day.

Athena Bars don’t be afraid of calories

Athena Bars: dont be afraid of calories

1/2 cup Agave

1/2 cup Peanut butter (Or Almond if you prefer)

1/2 cup egg whites

1/4 cup coconut oil

1 tsp vanilla

1 egg

1 cup hemp hearts

1 cup choc chips

4 scoops whey protein powder

1 cup oats (use GF if you need to)

1/2 cup flour (use baking flour or GF)

1/2 cup Bing Cherrries or Blue Berries

1/2 cup chopped Macademia Nuts

Mix it all together

pour into 9 x 9 baking pan

bake at 350 degrees for 30 min, I cover with aluminum foil for first 20 so they don’t get too brown onthe edges as it bakes, really I wrap the entire thing in a sheet of foil then take off for the last 10 min.

Gym Jones Level I Nov 2011

Last weekend I had the pleasure of assisting with a Level I seminar at Gym Jones. For all interested see their site at www.gymjones.com