Waterton Canyon

Much better ride up Waterton Canyon this morning. we did the Roxbourough loop with a few minutes riding out of the bottom towards Indian Creek.

Golden Gate State Park

Went Mountain Biking up at Golden Gate State Park today. I was not impressed. Very tough climbing on lose rocks followed by a very rough descent. Very hot today as well. 95 as we finished the ride.

1 hour ride with the kids

20 minutes on the step mill
2000 meter row
3 times 10 push ups, pullups, squats,lunges, back extensions, GHD sit ups

1 lap
15 KBS
1 lap
20 KBS
1 Lap
25 KBS
1 lap

this weeks events

Monday we should be heading out for an hour to hour and a half Mountain bike ride starting at 2:00

Tuesday 1:30 Climbing at Rockin and jam'n

Friday we will be out at Sol Vista fro the Cross country Mountain bike National championships

This weekend we are planning a morning mountain bike ride on the Indian creek trail.

Running

~4 mile trail run

5 times 5 Push press

75 decline sit ups

Mountain Biking

Took Ashley to ride Buffalo Creek today. 3 hours on the bike 17 miles. I estimate about 2000 feet of climbing. I think she could do some good stuff at Mountain bike Nationals Friday.

Sand Volleyball Court Workout

Kettle Bell Throws, Lunge, Burpee Broad Jump, Run

Times 4

5 by 5

10 Squats and 10 Pushups times 2 as a warm up
10 deadlifts at light weight for form
7 dead lifts at moderate weight to warm up
5 rounds of 5 deadlifts for maximum weight

235, 245,255,265, 295

4 rounds of 10 ab rollers and 10 K 2 E

First Met Con work out

30" box Jumps 21-14-7
Burpees 7-14-21
Pullups 21-14-7
Sit Ups 7-14-21

Consistency

Consistency is such a key to achieving the fitness you would like to sustain. I personally am starting to hit the consistency I need to start to take the next step which is intensity.