Monday and Tuesday

A couple of days filled with experiments in free form training. No sets, no times, no numbers.Just movements for feeling. Trying out new things such as hands off pull ups (pull up hard, release grip, re-grip, repeat) and burpees transitioning to pull ups, single arm holds on the rings, etc. Climbing from the rope to the rings and back, working grip strength. We need some monkey bars/free hanging objects to climb around on.Did the 100/100 both days...100 push ups, 100 squats in any order/set qua...

Friday, Saturday and Sunday

Friday morning we put a couple of guys through a damn grueling workout.Modified FRAN, 100/100, BAM! and more, all in one day. High quality stuff!Good job Randy and Mark. As stated, all star status.Did a bunch of randomness on Friday, call it all day open source training.jump rope practice, pull ups, push ups, burpees, squats, cardio drills, bla bla blaSaturday went to the court and got to play four games of two on two with Isaac, Bink and Billy.It's interesting to see how fitness plays into thes...

Thursday

BAM! (for time)20 bodyweight squats15 ft agility ladder drill forward, two feet in each10 push ups15 ft agility ladder drill lateral, two feet in each40 bicycle crunchesRepeat circuit three times as fast as possible.Round one with 40 lb. X-vest 3:41REST FIVE MINUTESRound two no vest 2:53Later on, took a 6 block walk to the pool with a 41 pound squirming head slapping weight on my shoulders with a stop for a smoothie on the way.Thankfully the public pools kids area had what the life guard called ...

Wednesday

Put on the 40 lb. vest and worked through the group workout.Kettle bell tosses, single arm rows, lots of jumping jacks, push ups, burpees, sledgehammering the tower. Good sweaty stuff.

Easiest thing in the world

One cup soy milkOne cup oatmealOne scoop Jay Robb chocolate whey protein powderfat-9g (saturated 1.5g)carbs-60g (fiber 9g, sugars 6g)protein-42gpotassium-690mgsodium-300mg

Monday and Tuesday

MondayFast and Furious20 minutesAs many rounds as possible of:1. 10 pull ups2. 10 db swings overhead per arm (I chose 30 lb)3. 10 plyo push ups (hands must leave ground)4. 10 tuck jumps (jump as high as possible, tuck knees to chest)My goal was 10, I got to 8 1/2 in the alloted time and finished 9 at 20:27.Grip strength really comes into play later, as the pull ups take it out and the db swings become a real challenge with the forearm locking along with the grip.Finished with a few V-ups, turkis...

Sunday

Welp, Saturday was somewhat of a rest day.Sunday, up at 5:00 am and on to Crandon Park for race 2 in the Key Biscayne Triathlon Trilogy.In the first five strokes of the swim I had my ankle timing chip stripped from my ankle by another swimmer, thus disqualifying me from the official standings. I was happy that I started my watch.It was a tough day. Choppy water made for a bumpy swim as the front four of us kept bumping and had a sloppy turn that included all of us getting tangled and then having...

Saturday 1pm class @ Garage

First saturday class. Did not have much of a turnout. Joe did make it though a bit late. We put him through the wringer. Ladder drills with pushup/bw squat at the tails, followed by FRAN in which he beat his previous time by 3 minutes to make his new time 9:36 . Followed that up with 60lb 1arm rows. Then abs, core. Finished off with a tire slam. This is Joe. GO JOE!

Friday

A few of the inevitable movements at the morning class...push ups, squats, balance work, etc.A few of the inevitable movements when a client brought a friend that wanted to see the space...ring pull ups, rope climb, ladder pulls, etc.Otherwise, rest and meat digestion.Tomorrow more of the same.Sunday, race time.food and lay down as much as possible til then.

Thursday

12:40pm10 miles on the bike.Realized that I can shift gears on the bike and not the rear wheel trainer. Helps out.10 miles, 21:53, 27.3 mphI'm not sure how accurate the speed/time is with this thing, but It's getting to be a good feeling on the bike, can't wait to upgrade to a better, more fitted bike and see what happens.Two thousand dollars of geometric speed...To credit card debt or not to credit card debt...that is the question.3:45 pmInfinite Intensity Day 18A. 2 dumbbell split snatch (side...