Ferate's Daily Deposit Week 5: It is July People! Let's Go!

Let’s Go!!! So Pumped You Are Here!

First, it’s Ferate like karate with an F or kinda like, Ferrari.

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What’s up everyone Happy 4th of July! Hope you all had a great holiday weekend! Below is the daily deposit from the last week of June closing out month 6 of 2023 and getting us into the best month of the year, so far! JULY! Also, congrats to Griff and Karla on getting married on July 1st. Hype to celebrate them and have Cat Wade & Brad Scott in Portland for the weekend! With Cat visiting we had some time to get out and hike on Sunday of this past week’s deposits.

Week 26 of the year puts us at 50% of the way through 2023. Big time to reflect, write, journal, dream, decide, and act. In some ways how the past 6 months went can easily happen again. Just repeating what you did and living that out for the other half of the year. Blink and its 2024.

Or we can take action together. That is what Daily Deposit means to me. Taking daily action towards the person I want to become, while at the same time learning about the qualities I don’t necessarily like or enjoy. Then shedding them.

In the process of writing out my weekly training to share with you and create accountability on my end it has helped me become more aware. Sleep and fueling are the two biggest areas that could complement my training even more. I know these past 2 weeks especially I haven’t done the best job with meal prep and meal timing.

Keep it simple Ferate. What would this look like if it was easy?

Have a great week everyone! Let me know what your daily deposit is and reply via email if you have any new thoughts for 2nd half of 2023!

Monday

• 35-minute evening walk

• 60 minutes of Jiu Jitsu butterfly guard into X Guard

Tuesday

• Recovery run 35 minutes 3.83 miles - avg HR 140

• Strength Development 4x5 Front Squat, upper body, and 30s ISO Lunge Work

Wednesday

• 28 minute run with Men’s soccer - 3.32 miles - avg 145 HR

• 40 minutes run 4.82 - 8:20 pace - avg HR 149

• 60 minutes jiu jitsu working on passing the knee shield and into knee cut

• Sauna 2x20 minutes with Drew, Riley, and Cherry

Thursday

• 31 minute recovery run - 2.75 miles - avg HR 129

• 42 minute walk in the evening

• Strength Development

• Front Squat, Glute Ham Raises, Dips, Chins, and Single Arm DB Rows

Friday

• 65 minutes - 6.87 miles - avg HR 139

Saturday

• 60 minutes - 6.89 miles - average HR 134

Sunday

• Hiked Angel’s Rest with Cat & Richie 4.5 mile hike *watched died about 2 hours and 15 minutes (little more than 1500 ft elevation gain)

Week 5 totals closing out June and Starting July!

1. 259 minutes of running ***drop in running but overall time is up with the amount of walking I hit.

2. 212 minutes of walking

3. 32.98 miles covered (11 less than last week)

4. 1.5 lifts

5. 2 Jiu Jitsu sessions this past week

Best Day of the Year Until Tomorrow…

Ferate