Wod

[mtwarden]

Smoke at home is hazy, but not horrible. Basically just drift from Oregon.
Missoula on the other hand is significantly worse. They are getting it from the Bitterroot, Southern Idaho and Oregon. Gotta love a town at the confluence of 5 valleys.

Even centuries ago, Native Americans evidently called it the valley of a thousand smokes

 

[sjwfarms]

3.5 miles 500'

 

[MBAlex]

Upper body strength.

5x5 Bench with cambered bar
5x5 axle press
5x5 weighted pull-ups.

 

[Truck24hr]

70 minutes, 147 floors, 50lb pack

 

[sargent]

2 miles with a 40# pack today.

 

[Squirrel Master]

2 miles this morning before work.

 

[mtwarden]

5 miles (600’) with my wife and Tiny Elvis; smoke was a bit more tolerable today

 

[TripleJ]

Every 1:15 for 10 rounds
-3 box jumps @ 30" + 1 power clean & 3 split jerks, building from 60%

2 minutes at each station for max reps or cals/ 15 seconds rest between station
-assault bike
-push jerks @ 115#
-ski erg
-power cleans 115#

2 rounds:
-10 tempo GHD back extensions
-10R/10L pallof press
-10 GHD reverse hypers

 

[InkedElkSlayer]

Woke up to cow calling on the hill above the house. Saw the last 10-12 heading over the ridge at daylight.
I shot a couple grouse on the way to the trailhead, then climbed a peak, dropped into the lake, then back out. Went 6mi. and 2300vert. Not a bad day off, back to work tomorrow.

 

[snowynock]

mobility work and a 35 minute ruck(30#) today covering 1.72 miles.

 

[GreenNDark Timber]

4 Rounds for Time:
- 400 Meter Run
- 20 Burpee Pull-ups
- 24 Cal Bike

Rest 1 Min Between all Stations

 

[bpitcher]

Functional day with the bags.

30 Min Bike/Warm up

Farmer's Carries
Clean and Press
Get up and Go's (Sandbag getup into sandbag run)
Bag Drags/Push
Toes to bar

15Min Bike/Cooldown

 

[Mw01313]

A little over 3 miles with 50lbs in the pack. Picked up this guy along the way.

 

[sjwfarms]

full body:
warm-up before all working sets
BB bench 3x10 225
DB arnolds 3x10 60's
Hammer pulldowns 3x10 180
DB 24" box steps 3x15 20s
dips 3x15
abs

stretch

still 2 months out but switching to more full body lifts and cutting back on weight just a bit. Focusing more on the trails

 

[sahunter06]

Sorry I went MIA gentlemen, clearly y’all are having more fun than I. Still packing/loading and working. Still getting in short workouts nothing like this group.
I’ll get back on track soon just bear with me until we close on the sale of our home. Still looking for old school gym, but down here it’s either a “ no judgement” place or a mortgage payment to lift weights. I’ll find something that fits.
Keep up the great work and good luck in the backcountry

 

[MBAlex]

2 miles with 70#.

Summer seems like it is refusing to die here - mid-80s this week!

 

[Mw01313]

Cleans x10 per side 50lb kb
Single arm swings x15 per side 35lb kb
Good mornings x15 35lb kb
Step ups x10 per side 50lb kb
Twists x15 per side 35lb kb
X3 with 1 min between

 

[InkedElkSlayer]

Getting back into the swing of lifting again after a layoff with weights
Warm up
Pull Up Ladder to 7

4 sets, no rest
Bench- 45/95/135/175 x 20/20/20/10
Barbell Curl- 45/45/55/55 x 10
Push Up- x 15
DB Curls- 15/20/25/25s x 10

4 sets, no rest
Squat/Calf Raise- 45/95/135/185 x 10
Jump Squat/Scissor Lunge/Box Jumps- x 5ea

 

[Truck24hr]

Just a few minutes this morning waiting for a customer in Nebraska.
60 pushups
4 sets walking lunges @30#

 

[mtwarden]

I'm trying something a little new—a thread from awhile back discussing muscular endurance https://rokslide.com/forums/threads/muscular-endurance-for-mountain-athletes.371086/

Basically finding a steep ass slope and hiking it w/ ~ 25% of your weight on your back AND keeping your heart rate in Zone 2. The idea is to throughly fatigue the muscles, not the cardio system. Taken from Uphill Athlete (and others) who have a pretty good idea on what works in the mountains. Their take is doing this once or twice a week for a month or so before whatever it is you're getting ready for.

Soooo... 5 miles today (w/ Tiny Elvis- no extra weight for him!) and ~ 1400' of gain, the gain all coming in the first 3/4 miles—using 45# pack.

I had to make a conscious effort to keep the heart rate in Zone 2—I kept it right at the edge of 2 & 3. A little over 40 minutes to go 3/4 of mile

I'll give it another shot in a few days.