Training Log Archive: silkychrome

to Donut Drive-In to meet the boys.

w Grothoff, Brett, and Peat. started out wet and cold, and got colder. we all admitted no one would be riding if it wasn't for the group. about 20mi in my rear brake stopped working so we stopped and chipped ice off of it and everyone else's bikes. a good day not to have derailleurs. stopped again for ice duty after a few miles and it was clear roads were starting to freeze over. so all headed home.

i wiped out on my driveway and scraped my L knee up pretty bad. just when the old scars from CW 2013, Cedar Cross 2014, Burnin 2014,and BT Epic 2014 were starting to go away. that poor joint can't catch a break. hope the damage stays superficial.

C • hate that when it happens- ... 5

w Lirch at Chubb. good chance to get my knee moving around and i think everything is okay there, just road rash. wore 18,000 layers and so happy not to be cold anymore. good chat.

WU:
10min AD, foam roll, 3x5 WS, 2x10 AS, 2x10 SD, 2x5 bat wings, 2x10 push-up.
THEN:
work up to heavy bench press, 90#, PR bc i have never worked BP before.
THEN:
5 rounds of: 5x BP 60#, 15cal AirFit sprint, rest.
THEN:
5 rounds of: 30sec farmer hold 2x53#, 60sec FLR, rest.
THEN:
4x(30/30) push press/OHH 2x12#.
CD:
10min AirFit.

another day of upper body! what i need in a bad bad way. Matt wrote 2x10# for the PP at the end, I asked for 2x12# and immediately regretted it on the first set. tried to bargain back to 2x10#. he refused and called me on one of my own most motivating quotes. so had to grind it out.

I love it when a player will walk into the cave, block the entrance, kick the sleeping bear in the sack and stick around for the fight.
Gym Jones (natch)

New Year's Day Ranch Ride. welcome back to mtb on a rigid SS!! i was worried my grip wouldn't hold out but it did. i focused a LOT on this and seemed to help. also following Peat's lines and handling. we didn't hustle at all, except on the climbs that require some hup-hup to clean. otherwise just pedaling along, but still pretty cashed at the end.

Lap 1 = 2:03
Lap 2 = 2:07

WU:
10min AD, foam roll, 2x5 WS, 2x10 SD, 2x20m lunge, 2x20m OH lunge 8#, 3x10 GHR.
THEN:
work up to heavy OHS. made 75# EZ (which is PR for me), went for 85# but ditched the bar on the up.
THEN:
for time: 30x OHS 40#, 30x push-up, 20x OHS 40#, 20x push-up, 10x OHS 40#, 10x push-up. 9:40.
THEN:
12 rounds of: 100m sprint row, 90sec rest, during rest do 40m farmer carry.
CD:
10min AD.

my grip is destroyed! started the farmer carries w 2x53# but had to go to 2x44# after the first 3 sets. still barely made it. push-ups were weak sauce too. but a good morning.

C • OHS 2

WU:
15min row, foam roll, 2x5 WS, 2x10 SD, 2x10 AS, 2x10 push-up, 2x5 SLOB squat, 3x10 GHR.
THEN:
10x10 DL 103#, rest 90ish sec.
THEN:
10x10 GS 36#, rest 90ish sec.
THEN:
"Crackpipe" w Jess
5 rounds of: 150m skiERG sprint alternated w 2x15# OH hold while partner skis.
CD:
5min AirFit.

first day back at the gym - i was tired after just the warm-up! had to go thru every grip combo i knew in the last 3 sets of DL, just grinding. but got it done. bam. it only gets easier from here, right?