Workouts

 
November 2018
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In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In the Gym September 19th

Strength/Power

10 min C2
3 x 5 Wall squats
2 x 10 Squats
3 x 5 Squat jumps

Then
Warm up to 5RM Clean High Pull
Then
5x Clean High Pull + 100m Row; you have 2:00 to complete each segment, then repeat.
8 rounds. Rest is the time left in the 2:00 after completion of Hi Pull/Row.

Then, 5:00 rest “intermission” ;)

Then:
DB Push Press 10x (20/25#) + 30 cal on Airdyne.
6 Rounds. Same format, 2:00 to complete, rest is time you have left.
For PP use a weight you can do all reps without failure or loss of form. Lock out movement at the top of ROM and pause for each rep.

Cool down 10 – 15 min easy row
Athletes:
Carolyn, Betsy
Later…

2 hour Mountain Bike ride at Prince Creek, in the foothills of Mt. Sopris….never a dull moment what a fabulous trail system!

Evening ride Mt. Sopris

Evening ride Mt. Sopris


Outside The Gym, Aspen Highlands Dec 14th

When It’s Dumping Snow…
Outside we must go. Great Day with Lindsay and Emily, skinned and hiked the bowl Aspen Highlands. Knee deep powder and face shots, that was good! The gym is the training ground, however the mountains will always be the proving ground.

GirlsCrush

 

Athletes Skiing: Emily, Lindsay, Carolyn


Outside the Gym November 9th

Last mountain bike ride up high. 3 hours of fun, then one wrong turn and mudfest. If it’s a long ride we seek it will be down in the Grand Junction area, winter is upon us in the RFV.

Lastride

Athletes Training: Robbie and Carolyn


Outside the Gym October 7th

FALL RIDE! My god it’s gorgeous outside right now, perfect temps, snow in the mtns, golden aspens, beautiful blue skies…time to ride.
Endurance > 90

2 hour, 23 miles ride, from house to Prince Creek area up and over to Rio Grande bike path and home. Loving the ignition free existence!

RideFall


Outside the Gym – Grand Canyon Day 2

Our Rim to Rim to Rim journey, in the Grand Canyon was planned in a civilized fashion to enjoy one of the Seven Natural Wonders of the world. Day One found us happy healthy and enjoying, food, wine, napping and a gorgeous sunset on the North Rim. Day Two began much like day one with an early shuttle and a long cool descent into the Canyon. After 14 miles we found ourselves back at the glorious ad powerful Colorado River. Our plan was to ascend the Bright Angel Trail back to our lodging on the South Rim. It’s spectacular way to go to see even more of the Canyon. After filling and I mean filling our belly’s at the canyon floor we once again began the journey up and found ourselves smiling and soaking in the beauty of the GC all the way to the Rim. The second day was 24 miles, 6000 vert feet down and 4500 up, and about the same time as day one 6:34. Day one had been 22 miles same vert in reverse. Two incredible back to back days, 46 miles, 21,000 vertical. And I’d do it again!

Image 24 Image 21 Image 23


Outside the Gym – Grand Canyon

Day One of our Grand Canyon Adventure began at 5:00am with the Hiker’s Express Shuttle to the South Kaibab Trail Head. As we began our descent into the canyon, via headlamp we had smiles on our faces and shared “hello’s!” with all the other hikers on the trail as we jogged by. We enjoyed a spectacular sunrise and cool temps all the way to the Canyon bottom and the Colorado River. We even managed to stay in front of the Mule Train, quite a feet! After enjoying the cool water of Bright Angel Creek, dunking our feet and luxuriating a bit in the beauty of our surroundings we were off headed up the North Kaibab to the North Rim. As we ascending from the canyon bottom the temperatures soared as they do hitting 100 degrees +. However with an early start, hydration, food, and electrolytes we were quickly at the rim. Total time 6:32. With breaks, gawking and picture taking.

Image 4


Outside the Gym, Mt Sopris

4,100 vert from Thompson Lakes trailhead. 3hrs up, 2 hrs down. Great day, thank you Robbie Klimek, my big brother Alex Parker, Sheldon Kerr, for an amazing day and team.

Sopris


Outside the Gym July 6th

Endurance
Mountain Bike Ride, 22.7 miles, 3000 ft of elevation gained. Gorgeous Day!
Athletes Training: Carolyn and Robbie
July 6th