WOD

Although today was meant to be a rest day I did the following:

2 rounds of:

• DOT drill
• 10 burpees
• 30 sec bridge

2 x ABS bridge complex

WOD

It's super windy today! In fact it's so windy that one easily loses balance just trying to stand outside. Under these circumstances I decided not to run the scheduled 3 miles, but to do an indoor workout. Since I don't have access to a treadmill here in Carlsbad (yupp, I'm back!) I did the following:

• 15 minutes step-ups onto a chair
• 2 minutes chair jumps
• 3x 90 second abs-bridge complex
• 1 leg blaster (20 squats, 20 lunges, 10 jumping squats)
• 20 HSPUs

It feels like I forgot something... Anyway, I think it's a good substitute for a 3 mile run.

PG session

Last night I had a great climbing session with Dan at Planet Granite in Belmont. It was almost a month since I had climbed last at PG, and only once in Germany. As a consequence my expectations were pretty low, since I was also still sporting a jet lag from coming back from Germany.
Accordingly I started out on a 5.9, went to a long 10a, a long 10d, a short 11a, an attempt on a 11c, some 11b's... It felt really good! Especially since I felt strong. Usually I can tell when I gain some weight. Not this time though. I guess the weight work outs I did back home worked! They constisted of the Mountain Athlete barbell complex. I found this to be an easy but efficient whole body workout.

Recovery week

The past week was pretty slow, at least regarding work-outs. (Work was pretty busy though.)
Now that I am back in New Mexico there was no gym climbing or yoga, and after last weekends race I tuned down on the running part a bit. Wednesday and Friday I ran 5 easy miles and this morning I ran 7.5 miles. It was a horrible run though! The morning temperatures were in the low 50's for the entire week...But not today...low 70's...add the rain of last night and you have a muggy humidity, which makes for most unpleasant running.
I also brought my 'Rock Rings'. Since I was disappointed with my power endurance in the climbing gym after returning from NM last time I decided to do a little strength training out here too. I had two short sessions so far, and definitely feel it in my forearms... A good sign...
In combination with some push-ups and some core exercises this will get me somewhere.

Next week I will increase my mileage towards the Las Vegas marathon. I'll be doing a 6 mile tempo workout on Tuesday, an 4 mile easy run on Thursday and a long run of 16 miles on Saturday. Between the runs I'll try to keep up the strength work-outs.

Crossfit

Saw a talk about crossfit tonight.
Seems to be a good way to get in shape, like a monster shape!

Mark Twight, who officially rocks (ok, I am a fan-boy), does it too...
at Gym Jones.
Their program in addition to climbing and running should be good!