8-4-2010: Bastille Crack with Justin

Climbed Bastille Crack (5.7, 5 pitches) with Justin...led every pitch!
We got down just before the weather rolled in!

8-3-2010: First Flatiron Run

Run from Chataqua trailhead, up the road (not the trail) to the Bluebell-Baird..traverse to the 1st Flatiron trail and take it to the height of land. Any scrambling on solid rock is allowed, but cutting switchbacks on anything unconsolidated is a no-no.

Time: 43 mins

Paleo Ground Beef and Red Cabbage

The Paleo way of eating has been working very well for me over the past week...I thought this would be a good place to share some of the more delicious recipes we come up with. Enjoy!

Serves 2-4 (depending on your hunger level)
Ingredients:
2 cups Extra Virgin Olive Oil
2 cloves Garlic (chopped or pressed)
1 Red Cabbage (@ 12 oz) shredded
1 Med. onion finely chopped
2 Oz Chard chopped, stems reserved
1 Tsp Red Pepper
1 Tbls Garam Masala
1 lb Grass Fed Ground Beef or Buffalo
1 Tbls Turmeric
Can of coconut milk
Salt and Pepper to taste

Heat a cast iron skillet over low-medium heat (4 on a scale of 10)
Add Olive Oil, heat for @ 1 minute
Add Garlic, onion and chard stems, sautee until onions are turning translucent
Add ground beef, turn up heat one notch and brown meat
Add cabbage and chard,
Add Garam Masala, Turmeric and coconut milk
Sautee until all vegetables are well cooked and soft
Season with S&P to taste
Serve and Enjoy!
Bon Appetit!

Daily Plate Macronutrient Calculation
Calories: 1312
Fat: 129.8
Carbohydrate: 13.5
Protein: 1.4

7-31-2010: Barbara

Crossfit "Barbara"
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Times:
Brenda: 25:44
Jim: 49:51

Subs:
Brenda: 5,15,25,35 reps
Ring body rows for pullups
Knees down for pushups
(Situps looking great!!!)

Jim: One full round, then 4 rounds 10,20,30,40 reps
Last two rounds: knees down for pushups

7-29-2010: Sandbeach Lake Hike

Hiked to Sandbeach Lake with Brenda and Evie. This would make a great (butt-kicking) trail run with a nice swim at the top!

Total Miles: 9 (4.5 up, 4.5 down)

Total time: @6 hours

7-27-2010: Brainard Lake Hike

Hiked to Blue Lake and back today with Brenda, Justina and Sam
Spent @ 2/3rds with Evie on my back
Total Miles: 6 (3up, 3 down)

7-26-2010: Lily Lake

Climbing at Lily Lake
Strenuous uphill approach warmup
Led 5.8 and 5.9 sport routes

7-24-2010: 100meter sprints

We were going to do Barbara, but there was a cookout happening where our pullup bar is so:

6x 100 meter sprints

Jim:
Best:14.5 sec
Worst: 15.9 sec

Brenda:
Best: 17.2 sec
Worst: 22.4 sec

7-18/19-2010: Brother's Hike Insert

My brother Charles and I spent the night at the Battle Mtn campground (2.8 miles from trailhead) and made it up to the Mt Lady Washington saddle on Long's Peak's Keyhole Route before getting turned away by rain.
Total miles hiked: @ 10 (5 up, 5 down)
Total smiles spending time mountaineering with my brother: loads

7-21-2010: Lunges and other torture devices

For Time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Jim: 27:22

7-15-2010 - Highest people in Colorado

Hike of Mt Elbert: 14,433 ft
Trailhead: 10,240ft
Elevation Gain: 4182 ft
Total hike @ 9 miles, 11 hours on the go
Carrying Evie+baby backpack (@24lbs) or backpack (@10lbs)

7-12-2010

As many rounds in 15 minutes of

5 reps push jerk 50lb dumbell (2)
7 reps box jump 30" box

Subs: 17" box (deck bench) Jim: 35 lb kettlebell (1), Brenda: 10 lb dumbell (1)

Jim: 17
Brenda: 17

State of the Union 7/9/2010

Just came off of three weeks visiting back east of not thinking about what I put into my mouth. Lots of food, beer and relaxation. My body feels creaky from lack of use and I'm excited to get up and get moving again. As you can see from the pictures...I've got a bit of work ahead of me. =)

Currently:
200lbs on the the bathroom scale
Back is tight (possibly from sleeping in so many different beds on the trip)
Knees have some sharp pain after this morning's workout (see previous post) I'm thinking this may be due to putting my legs up during ring dips. Hoping they will recover quickly.
Neck is a little stiff, also probably due to dips, I always clench my neck doing these

Goals:
Get down to 170lbs
Increase level of fitness
Reshape body (trade fat in for muscle)
Climb 5.11
Regain agility and strength in Parkour

Plan:
Crossfit (see top of blog for schedule)
Primal Fitness on days off (move slowly, Play)
Primal diet: I'll be cutting out grains and alcohol for a month.
Using mydailyplate.com to track intakes and macronutrient consumption
Keeping up with this blog to track results

7/9/10 - Humble Beginnings "Fives"

10 Rounds For Time:

5 Pullups
5 Dips
5 Situps
5 Squats

Brenda: 12:28
Jim: 12:23
Subs: Jim (ring dips with feet behind on bench) Brenda (body rows, pushups for dips)