This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.Tuesday10 135lb Squat Cleans50 GHD sit ups8 Squat Cleans40 Sit ups6 Squat Cleans30 Sit ups4 Squat Cleans20 Sit ups2 Squat...

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.Tuesday10 135lb Squat Cleans50 GHD sit ups8 Squat Cleans40 Sit ups6 Squat Cleans30 Sit ups4 Squat Cleans20 Sit ups2 Squat...

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.Tuesday10 135lb Squat Cleans50 GHD sit ups8 Squat Cleans40 Sit ups6 Squat Cleans30 Sit ups4 Squat Cleans20 Sit ups2 Squat...

This week so far…

Sunday had a beautiful day of kayaking and a little open water swimming with the family and our friend at Oleta ParkThis week I have been sticking to the Crossfit protocol for the most part.Monday:75 lb Shoulder Press x21Back Extensions x217 rounds.This hit my lower back in new ways. Levels of pain I have not felt before. No post workout soreness, just complete burnout during.Tuesday10 135lb Squat Cleans50 GHD sit ups8 Squat Cleans40 Sit ups6 Squat Cleans30 Sit ups4 Squat Cleans20 Sit ups2 Squat...

Tabata Tuesday

Mountain climbers20/10 (Work/Rest)"Helen"1/4 mile21 kb swings at 50lbs12 pull ups3 rounds for time11:57 personal bestPeter K

This week

Monday-Weighted pull ups1-1-1-1-1-1-165-75-85-95 (fail x2)-85(fail)-75-65Plio jumps five sets for fun and variationTuesday-Crossfit Barabra20 pull ups30 push ups40 full range sit ups50 squats5 rounds with three minutes rest between each.1. 2:462. 3:073. 4:144. 4:155. 5:27Total time=19:49, 31:49 with restBrutal, last round ate my face.WednesdayRESTThursdayCrossfit Ryan7 muscle ups21 burpeesFirst set of muscle ups were jumping, second-fourth sets from low rings, last set from the plio box from low...

There it is

Saturday was another pre race rest day. Food and rest.Sunday I did the Escape To Miami sprint distance triathlon (.25 mile swim, 13 mile bike, 5k run)Sixth overall, first in my age group. A damn tough course. The swim started from treading water in the bay which was a first for me. It's usually a couple of sprint steps into a dive. This one saw everyone that was serious about competing jockeying for position while floating for a good three minutes before the start. The start was straight out fo...

Lookout Weekend…

We are featured in todays Miami edition ofTHRILLIST.COMA nice write up that pretty accurately describes us and what we do.Though we are not cavemen, we do believe in a fitness regiment that covers function before form.Big biceps should be a result of what you do, not the reason why you do it.We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation.Come see us, the firs...

Lookout Weekend…

We are featured in todays Miami edition ofTHRILLIST.COMA nice write up that pretty accurately describes us and what we do.Though we are not cavemen, we do believe in a fitness regiment that covers function before form.Big biceps should be a result of what you do, not the reason why you do it.We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation.Come see us, the firs...

Lookout Weekend…

We are featured in todays Miami edition ofTHRILLIST.COMA nice write up that pretty accurately describes us and what we do.Though we are not cavemen, we do believe in a fitness regiment that covers function before form.Big biceps should be a result of what you do, not the reason why you do it.We always strive for excellence in all of our clients, whether they are rugby players getting ready for the season or a retiree looking for more functionality on their upcoming vacation.Come see us, the firs...