Sumer Training Week 5 (July 1 - 5)

Monday

A: Push Press (5 x 5 @31x1) Rest 3:00
+10
B: 5 Rounds for time 
    10 Thrusters (95/65/45)
    10 HR Pushups 

*10 minute cap

PM Session
Power Clean 3, 2, 1, 3, 2, 1: 3:00 Rest 

8 minute AMREP 
Dead Lift (275/185)
Over Bar Burpee
3/6/9/12

Tuesday

EMOTM x 25
1 muscle up
8 KBS

Wednesday

 5 Sets
10 Front Squats (Heavy)
10 pullups
100m sprint
Rest 4:00

Friday

3 Dead Lift @85% x 6 rest 1:00
+
15 Minute AMREP
10 DL (185/115)
10 Burpees

Friday June 28 (Week 4)

Morning Session

A: Power Clean 

     5 Sets of 3 Rest 2:00

B: Team workout: Winner has most number of rounds + Reps by the end
3 sets of 3 min AMREP with 3:00 in between Keep number of rounds

     3 Power Clean T&G 
            (155 /115 / 65 / 45)

     6 Hand Release Pushups 

     9 Jump Squats 

This one is going to be a good one. Watch this video, its a good intro to the clean if you haven't done cleans before. Try to watch it so we can make things go faster. This is part 1. Might be a good idea to watch part 2 as well. The second video shows some girls killing it. Might be a good watch so if you have some time.

http://www.youtube.com/watch?v=mEyoH5FV03s

http://www.youtube.com/watch?v=lMwdAG2xkXI

Started off the morning with nine people. Nine is a lot. We had to spread people out a little to make sure there was enough room. I got 230 for 3 touch-and-go power cleans which was probably some kind of PR. Other highlights of the morning, Hick-man did 1 at 230 which is great. Team Abs/Joy dominated in the little AMREP comp we did (though I maintain they miscounted... seriously... they cheated). The Mad / Tag / Tif team learned the correct way to power clean, and G figured out how to tape his thumbs to avoid blisters.

So far here is what I have noticed about our little group. The guys need to really work hard on their flexibility (Probably hamstrings and ankle) and rack position (elbows high with the bar on your shoulders) Girls just need to get stronger and more explosive. The biggest thing again is working on opening and closing the hips. I'm pretty upset that the Abs/Joy team kicked our butts. I was probably going as at about 95% and was dead by the end of the workout. We still got rocked. Not too bad for 4 hours of sleep though. Rest up this weekend and come focused and ready to go on Monday. There are going to be a lot of people there so we'll see how it goes. Might need to run two back to back sessions or something. Hopefully I get the weeks workouts on the blog sometime tomorrow.

Afternoon Session

3 hour hike with Molly and Jackie. It was fun. The themes of the day were "Just go for it" and "WWL&CD"... (What would Louis and Clark do). Feel free to photo-shop a shirt for me.

Wednesday June 26 (Week 4)

AM Session

A: Press from ground 
     5 5 3 3 2 2
     Rest 2:30

B: 3 minutes on, 3 minutes off x 3 sets (6 sets one day)

    7 Thrusters (155, 115, 45)
    1:00 Burpee
    1:00 KB Swings (50/35/25)

Goals for the blog: Proof read the blog. That's all I got so far. We had 8 people today; Tag, Gantz, Abs, Al, Joy (dog just ate my burrito... I was looking forward to eating that... its gone) anyway, Stan-man, G, and me. Richter decided he wanted to sleep today. I don't know why you would skip the highlight of the day but its cool. Anyway Part B was pretty good. We all PR'ed which was good even though a few of us cheated a little to get the weight off our shoulders... I cheated for sure. The second part was killer, which was expected. Everyone did thrusters though and I didn't see anyone quit on the KB swings or the burpees. At that point it is all a mental game. Everyone in the group is strong enough to do KB Swings for a minute, but when there is sweat flying around it is easy to quit. Especially when your legs start to hurt a little or you grip is starting to slip a little or when you can't breath as well as you could before.  Hopefully today helped us realize we don't need to quit and can keep going... even though it sucks. Nice job everyone. This stuff isn't easy, especially at 6:30 in the morning. It was  I'll proof read now. Let me know if I missed anything. Dogs crying... he wants another burrito) Group Picture to come... minus Richter. We can photo shop him in later. Rest up and see everyone Friday morning. 

PM Session 

 AMREP

Eat, Ice Bath, Play Guitar

We went with the "London Fog" filter. We should have taken this right after we were done with set number 3. I have a feeling we wouldn't have been this happy. See everyone Friday!!

Tuesday June 25 (Week 4)

AM Session

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/36 (step down)

Everyone keep track of your own sets. Winner buys lunch... never mind. I am not buying lunch

Well we got to test out the new white board today... It worked awesome. Also, "Tag" showed up which was also awesome. It looks like I set all of our goals too high. I figured that every round should take at most 2 minutes but I forgot to factor in the fact that wall walks are highly taxing and time consuming. No one met the goals I set for them. If I had to do it again I would have stayed in the 8-13 range for everyone. On the way home I was thinking about the things I want everyone to get out of this summer's training at school. Here is what I came up with. 
    
1. You should always keep a log of what you are doing. This means you have a plan for what you are going to do before you get into the gym and you record what you do once you are in the gym. 
2. You should all follow some program. Though I do tweak things from time to time, I do not construct the program. There are people a lot smarter and more experienced than me doing these things and we need to take advantage.
3. Have a goal before you start. If you just blindly do the workout you don't know if you did well or if you did poorly. Being tired is not enough. You need to either feel that you achieved something or that you need to work harder next time. 
4. Warming up fully and stretch. If you start cold it's going to take half the workout to get going. This means half of the workout was wasted. Take advantage of your time and your training. 
5. Open and close your hips. It is the most important move in sports and if you want to be better at anything you need to be able to do this... well most things. You don't need to open and close your hips in Math... or bowling. But everything else
6. Eat something when you are done and rest between sessions. We spend a lot of time stressing our bodies. We need time to recover. This means eat something (or drink chocolate milk) immediately after we are done and rest up for the next day. 

PM Session

A: 10 Dead Lift as fast as possible 

     2:00 Rest x 5 

B: 5 Min AMREP 

    4 KB Clean and Jerk each arm

    4 Hand Release Push Ups 

Rest 2 Minutes 

C: 5 Min AMREP 

    10 KB Swing (2 pood... not a typo)

    10 Situps 

All sets of the dead lift were done at 225 and they all took 12 - 15 seconds. Got 6 rounds on the number for the first amrep and 7 + 4 for the second amrep. The goal was 7 per AMREP. I am pretty tired I guess. Kept moving through the amreps and was very warm by the end. It was not pretty. I am going to try and eat a whole large pizza tonight. Hopefully I feel a little bit better after that. Note: after eating that 16 inch pizza i did feel a little better. 6:30 tomorrow!!

Monday June 24 (Week 4)

AM Session

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

+
Tough part:3 rounds for time:
15 deadlift 225/125 15 back squat 225/125 (from floor)

225 and 125 are going to be very difficult for all of those involved. Since we are going to have so many people we are going to have to set some people up in either the rack area or the weird side area...

Starting off was a little rough. Couldn't get the music to play, got there a little late, was tired from the weekend. However, the workout itself was pretty good. We had 6 people show up which was an all time high for us. I wanted to take a picture but everyone was pretty cashed and sweaty by the end. It was a rough one. We worked on the snatch for about 5 minutes with the PVC. It's a weird move. We really need to work harder on the chest ups, hips open, and hips close thing. its a pretty important move in all sports, not just crossfit.
As you can see I only used 195 in the squats. RX was 225 but there was no way after those front squats that i would have been able to do that. Also, abs on means turn your abdominal muscles on... not do work Abbi (Stanich needed that cleared up). We may run tomorrow or i may find something else to do. Either way get here on time and be ready to go by 6:30. See everyone tomorrow.   

PM Session 

Play ball... or sit by the pool. Which ever seems more beneficial at the time. You should probably eat a lot as well. 

Summer Training Week 4 (June 24 - 28)

Monday

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

+
Tough part:
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

Tuesday 

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/30 (step down)

 

Everyone keep track of your own sets. Winner buys lunch... 

Wednesday

Partner Workout 

7 Thrusters (Heavy)
1:00 KB Swings 
1:00 Burpee 



Clock set on a 3 minute Timer. When one person is going to other person is timing and counting. Then we switch. One of the better workouts we will do. We could probably do this one outside if we wanted to... we just have to get there on time.

Friday

A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70% 1rm

+

7 TnG power clean and jerk 135/85

Sprint 100m @100%

rest 3 min

x6

Personal Records

Summer Personal Records

Benton:
     Back Squat: 325 x 2 
     Dead Lift: 385 x 1 
     Muscle Ups: 3 EMOTM x 15
     Snatch: 175 (Not Good)

Abbi:


Stanich: 


Richter: 


Joy: 


Jackie:


Molly:


Easy G: 

Week 3 Weekend (June 22-23)

Saturday: 

Andrew - Sit around and shout at Molly and Jackie

Molly and Jackie -

A:
5 Dead Lifts
10 Situps
Rest 1 minute x 10

B:
4 rounds (40 seconds on 20 seconds off)
1. Prone Support
2. Jump Rope
3. Ball Slams (12lbs)

C: Run / Walk workout

Well Jack and Molly got a lot done today. I just kind of sat on the floor and yelled at them to do things while pretending to stretch so I didn't get yelled at for training. Part A was really easy for both of them. Jack used a KB for the dead lifts and Molly used 65 lbs barbell. The second part of the workout seemed to be the hardest for them. I enjoyed it. Tomorrow we are hoping to make it to yoga by 9:00 and then do a little something something around 10:00. Nice job girls!!! 


Sunday:

EMOTM x10
3 HR Pushups

5 rounds with 2:00 rest in between

10 Wall Ball
10 Over-Bar no jump Burpee
10 Overhead walking lunges. (25 lbs)

Molly and Jack are going to be sore tomorrow... Very sore... It was a good one.

Friday June 21 (Week 3)

AM Work

A: 3 Muscle Ups EMOTM x 15

    Others 3 Burpee Jump Pull Ups

All Unbroken (pr)

B: 12 Min AMREP 

                        20 KB Swing

                        10 Bupree

Don't Pace... Just go for it.

Richter: 6 Flat
Joy: 7 Flat 
Abbi: 7 + 18
Benton: 7 + 20
 
We warmed up with 2 on 2 hoops which was a terrible idea. I made an oath to myself last night after watching the 10,000 hours documentary that I would never loose again... We lost this morning. And as I am writing this I am just burned the crap out of my egg thing that I am making. Two looses in 1 day... not good. Good way to end up the week. I could tell things were getting tough for Richter because he by the end the witty comments started to become less frequent (or I just stopped paying attention). We also did part B outside with was very enjoyable. Can't wait for Stanich to get back next week. Our little group is coming together. Have a good weekend!!!

PM Work

EMOTM x 25

2 Power Clean @205 / 1 Dead Lift 

Did some golf camp, and then back in the gym. Did 25 rounds of the complex at 205 all touch and go (it was pretty hard by the end). My legs are dead. Not because they are really tired, but because I was hitting them on the bar so hard. I don't know if it was from getting the weight up or getting the weight down but thighs hurt... As a side note, I did this in the corner of Life Time away from everyone. For some reason a bunch of Stevenson High School D bags decided to gather around me and talk to each other. I just started throwing the bar down and screaming wooooooooo!!! after every set. They moved. The more I work out there the more I dislike it. More workouts outside from now on... and at gravity. I followed this week up with some RUB for lunch... Had a pulled pork sandwich and 2 sweet potatoes... and still hungry. Im going to look for some more food. 

Thursday June 20 (Week 3)

AM Work 

Core Work

10,000 Hours
 
So we were supposed to do core today... I did not and decided it would be a better idea to play ball at LHS this morning... I woke up late and got to the gym very late. No warms up, no shorts, just put on your shoes and go. It didn't go well. It didn't go well at all. Starting to look at programming for next week. The OPT stuff we are doing in the morning is going to be really good. Maybe a track workout for Chris (sorry guys). Tomorrow is going to be really good so make sure you get there on time. Lastly, I found this video and it is awesome. I don't know if it is whole bag of chocolate covered almonds I just eat or what but I got super pumped. Watch it. If you have time watch them all. See if you recognize the song at the end of video 2. New mix tomorrow... Get excited.

Wednesday June 19 (Week 3)

AM Work (Meat Head Day... Hopefully that is the correct Meat)

A1. Press; 8-10x5; rest 30 seconds

A2. Weighted chin up clusters @50x1 1.1.1.1.1x5; rest 15 seconds/rest 3 min (increase weight from 5/6)

B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds

B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds

B3. Static HS hold; amsap unbroken x5; rest 3 min

This was not a fun one. Meat head totally sucks. I worked my weight up on the weighted chin ups from body weight to 70 pounds with about 3 breaths in between. Abbi and Richter used body weight for all 6 sets. Abbi was jumping off of three plates to get above the bar. Hopefully by the end of the summer we can do atleast 1 strict pull up (That would actually be really good). Part B was a nightmare. Out of the three of us I was the only one sweating. Everyone else was perfectly fine (does this mean I need to work out more?) Hopefully I get a second wind and the PM Workout goes a little smother.

PM Work 

A: Back Squat: 4 3 2 2 

3 Rounds 

:30 Thrusters
:30 Double Unders 
:30 Burpee 

Hit 325 in the back squat today for 2... thats got to be pretty close to a pr or something. Now I am sitting here, blogging, and eating chips which probably isn't the best use of my time. Kept moving in the Metcon but gave myself 10 seconds between sets to record my numbers. Not too bad all in all. Tomorrow is off then ready to hit it hard on Friday to finish up the week. 

Tuesday June 18 (Week 3)

AM Work 

A. Jerk balance; 5x5; rest 90 seconds

B. Push jerk 4-6x5; rest 90 seconds

+

15 min amrap:

3 unbroken CTB chin ups

3 unbroken ring dips

Spent too much time getting ready this morning. Got there late and was not in a very pleasant mood. The jerk moves were good. I was doing more coaching with Abbi and Joy there this morning but I JB'ed 185 by the end and push jerked 155 (only did two sets). Joy worked with the bar the whole time and practiced bouncing it off her hips for the clean. Abbi's for was really good on both, she just needs to get stronger, which she knows. The amrpe only went for 10 minutes, Abbi got 17 full rounds, I got 18 +2 and Joy was around... Joy lost count. It is nice to have other people in the gym with us. Hopefully we can get a few others. See everyone tomorrow. ABS ON!!

PM Work (Noon at lifetime)

10 Sets for time:

5 Clean and Jerk @ 115
7 Toes to bar 
Rest 1 minute 

Did it... Killed it... 115 was too light. Every round was unbroken and under 40 seconds. It was a good one though. That's all I got. Richter is coming tomorrow night. Lets make sure we get started on time. It is going to be a super meat head session. 

Monday June 17 (Week 3)

AM Work

A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min

B. Deadlift 3, 2, 1; rest 3 min

+

10 min amrap:

3 Power Clean 130#

3 Box Jumps 24" (Step down)

Got up to 385 for 1 in the Dead lift. That's got to be a pr of some kind. We tried 185 for 1 with Abbi but she couldn't get it off the floor. It was too much. But she was not sacrificing form to get the weight up which was good. I would have liked to see some day light under those bumpers though. Still, she got 165 for 2 and 1 which was solid. The AMREP was 16 +4 in 10 minutes. Started off at 185 but it was way too heavy and slow so I dropped it back down to 135 to catch up. The tall box jumps are killer. Really need to work on getting my hips down at the end of the power clean. I end up having very straight legs and too much angle in my back. Chest needs to stay up and I need to bend at the knees more. All in all a good session: 
  

PM Work

 5 sets 

10 Unbroken Thrusters 
10 2 P KB Swings 
10 Cal Row 

4 Minutes Rest  

Went to Life Time around 5:00. I wasn't feeling it. Got through 3 full sets. Went 135, 145, 155 on the thrusters. After set number 3 I waited 7 minutes, did 4 thrusters, and then said f it. It's now 9:00, I haven't eaten, and I'm super moody... and Boston just scored. Tomorrow better be better.

Summer Training Week 3 (6/17-21)

Monday:

A. Snatch pulls; 3, 3, 3, 2, 2, 2; rest 2 min

B. Deadlift 3, 2, 1; rest 3 min

+

10 min amrap:

3 squat clean 130#

3 box jumps 24" (Step down)

Tuesday:

A. Jerk balance; 5x5; rest 90 seconds

B. Push jerk 4-6x5; rest 90 seconds

+

15 min amrap:

3 unbroken CTB chin ups

3 unbroken ring dips

 


Wednesday:

A1. Press; 8-10x5; rest 30 seconds

A2. Weighted chin up clusters @50x1 1.1.1.1.1x5; rest 15 seconds/rest 3 min (increase weight from 5/6)

B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds

B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds

B3. Static HS hold; amsap unbroken x5; rest 3 min

C. Bent over supinated grip barbell rows @41x2, 4-6x5; rest 2 min

Thursday: 

Rest Day (it is going to be super busy anyway)


Friday: 

A1. Front squat 5x5; rest 10 seconds

A2. Back squat; 5x10; rest 10 seconds

A3. Barbell walking lunges 5x24; rest 3 min

B. Side plank; amsap x3/side; rest 1 min bw sides

+

30 perfect heavy TGU NOT for time

Things we need to make out little gym better: 
1. Wall Balls
2. Air Dyne
3. Rower... maybe 
4. Awesome place to hang rings on the weight deck. 
5. People 

Friday June 14 (Week 2)

 AM Session: 

A. Strict press; 10-12x5; rest 1 min

B. Push press 3x5; rest 2 min

+

13 minutes of work:
45second with 15 seconds to switch 

A: Ring Holds
B: GED situps 
C: Time keeper 

So I just inhaled part of a peach. I almost died. Anyway, We discovered that Abbi is bad at something. She really needs to work on her over head strength (little shoulders). Chris did fine although he did complain a lot. Hopefully we can program some more shoulder stuff for next week. We also need the mystery Russian girl to show up. So far I don't think she exists... The AM session went okay for me. The presses were pretty tough at 95 for 10 and the push presses were around 185 for 3. I got to do some jumping when everyone left so that was cool. It didn't help the condition of my hands and the girls b ball team was looking at me like I was a D-Bag but it was still fun. I forgot post workout snacks again. Someone needs to remind me to bring them... Have a good weekend everyone. Keep asking your friends to come.

PM Session:

A1. 3 in muscle ups

A2. 6 ub hspu

A3. 9 ttb x sets rest 2 min

+

For time:

100 jump squats 45/25

All A's Done unbroken around :48-:54 seconds. Jump squats took 4:40 to complete.

Today we f'en killed it. I got Jack and Molly set up on the turf. They did the 10 setter we did earlier in the week and did very well. Despite the upside down smiley face, Jack and Molly did very well together. They are great training partners.  I will program workouts for both of them to do together on the weekends. It is very important that they hold each other accountable. If they keep showing up and pushing each other they will progress a lot faster and push themselves a lot farther than they would otherwise. Hopefully they will continue this and support each other throughout the summer. 

As far as my workout: Jason and I did everything unbroken and pretty fast. The last three were pretty tough. My abs still are stiff from yesterdays GED plan fiesta. The jump squats were pretty hellish. I got through the first 30 unbroken but then had to do sets of 10 and eventually finished up with sets of 5. I kept the bar on my back the whole time and my legs literally stopped working by the end. It was hard to walk down because my legs were so unstable. I kipped on all of the handstand pushups and things felt pretty fast and strong all the way through part A. When we were done we went to Jason's Deli and eat a crap ton of food. All in all a good day. Rest up tomorrow and come in Monday ready to kill it. 

Boom!!!

Thursday June 13 (Week 2)

Thursday: 

AM Session: 

Basket Ball or something: Abbi Sleep and Chris Run

PM Session

5 sets

1 min wb

1 min kbs

1 min du

1 min bj

Rest 1 min

So... this one didn't happen. I am going to run Jackie and Molly through it at lifetime tomorrow before we "lay out" by the pool. I am expecting my tan to be pretty amazing by Saturday morning... and by amazing I mean painful. 

Wednesday June 12 (Week 2)

 AM Session:

A. Snatch deadlift; 5, 4, 3, 2, 1; rest 3 min

B. TnG Power clean 5x5; rest 90 sec (increase weight per set)

C. 50 thrusters for time 65# (must perform 5 burpees each time you drop the bar)

Well, everyone PR'd in the Snatch grip dead lift. Even though for most of us this was the first time doing to move. The hardest part of the workout was probably part C. I my legs are pretty cashed from the past few days so it was mostly shoulders doing the pushing. I should have been able to do it in 3 sets. It took 5. I used 95 on the thrusters. Abbi and Chris used the 45 pound bar. Some thing we are going to do with Chris from now on is elevate his heals in any squat move. This will make it easier for him to get deeper in the squat. Abbi really needs to work hard on hitting the bar with her hips and getting under it. Hopefully she practices. When asked "What will you remember from this training session?" Chris responded "The time I said Woo!" It was a pretty good Woo! Although, I could tell it was exclaimed in a mocking manner. On a separate note, we need to get a nicer white board with magnets so we can hang it up on the squat rack. I'll look around today for one. Good job everyone. Make sure you give G crap for not showing up this morning.

PM Session:

Emotm 25 min:

1 c&j 185/115

3 ctb pull ups

Basketball at Antioch

Didn't think the clean and jerks would be that though... but they were. Both of my hands tore, my legs are bruised and my shoulders are on fire. Probably a good three days of training. I really need to work on my pullup kip. Today my focus was pushing away from the bar once my chest hit it. Really tried to put the bar in my fingers so my hands didn't tare (It didn't work). I am just going to try and eat a lot of food Thursday and sleep a lot. Hopefully I can get recovered for Friday. 
 

Tuesday June II (Week 2)

AM Session:

HS hold; amsap unbroken x5; rest 1 min

+

5 rounds for time:

5 wall walks (for quality)

30m front rack walking lunge 45#

I think we can all agree that handstand holds suck... real bad. Also, they are a rough way to start out a workout that requires you to do 25 wall walks. I did the workout with everyone else using the same weights. Everyone did great. Something to think about while doing to lunges: Since the workout was for time it is a good idea not to stop in the middle. Keep stepping. We were all doing them a little slow and probably could have shaved off a few seconds if we stepped through them. That was my fault. everyone was under 15 minutes which meant less than 3 minutes per set. We also had little to no rest between sets / exercises. Good job and we will see everyone tomorrow. 

PM Session:

6 sets:

6 back squat
20 Sec Rower

Rest 4 min

245 for the first set of squats and then kicked it up to 275 for the last 5 sets. 20 seconds on the rower. The computer was not working so I don't know how many meters I rowed. I just rowed as hard as I could for 20 seconds. I will not be able to move tomorrow morning. My shoulders are fried from this morning along with the ring holds we did after our workout at noon at Gravity. So, I am just going to eat a lot of food and hope for the best. Squats felt very good this afternoon. The first 4 sets were strong and the last 2 I started sticking around rep #4. All of the sets took around 40 seconds to complete. Nap Time.

Monday June 10 (Week 2)

AM Session:

A: 1.25 Front Squats: 5 Sets of 2 (2:00) Rest

B: Work up to heavy Squat Snatch (175)

Morning went fine. There was more to the workout but we ran out of time. We are going to switch programing over to OPT SHE for Abbi and Chris. They are both very strong aerobically and don't need much work there. I will be there for the am sessions but won't kill myself. I'll save myself for afternoon sessions with Gravity's programing. We'll do this for a while and then Abbi will go to college and Chris will get lost running somewhere. Let's see if we can get some more people doing with with us. Abbi maxed out at 95 pounds for the squat clean. She tried 105 but kind of did a weird folding move... it was strange. It really sucks that we don't have a dyne or a rower to do things with. Maybe ill drop a few gym memberships and start up Cross Fit Antioch...

PM Session:

10 sets:

6 burpees

100m run

14 kbs 55/35

Rest 1 minute

4 sets of 1:15 Ring Plants

Total Time was 18:48. Got the first set done in 50 seconds and then went to 1:00 for the rest of the sets. It was not too bad. Did the whole thing outside which was nice. I should be pretty burnt. I also did ring planks today which was ridiculously painful. Monday's are  always tough. Tomorrow should be fun. Can't wait to see Chris climb up the wall for the first time. He is pretty tall and it should be pretty funny.