Pics from the mid-morning surf report:
3 Likes
Damn. Glad you made it out. Those look like some serious waves. I have never surfed but I went to Hawaii back in 2001 for New Years. We were getting in the ocean, not even a known surf area this was a swimming beach called Big Beach, and the waves were head high. They beat my ass back to shore where I gave up and sat down and had a beer. It’s unreal how much power those waves actually have.
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Ha ha, yeah, that sounds about right. They have a ton of power, that’s for sure. I don’t really care about wiping out. I don’t like getting caught inside and taking them on the head. Sometimes you get spun around so much you can’t figure out which way is up.
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Yesterday’s Cals: 3,200/+200
BW: 174.8
Garage – Metcon
From Josh Bridges
16 Minutes AMRAP:
15-Cal Airdyne
16 DB Snatches, 40 lb
5 Rounds +15-Cal Airdyne, 200 Cals, 145 BPM
Comments: Just getting things moving here. Mowing the yard now.
3 Likes
Yesterday’s Cals: 2,700/-
BW: 174.4
Gym
Torque Bike
10:00, 112 Cals, 133 BPM
Legs
Hip Adduction
3(10x150)
Hip Abduction
3(10x150)
LF Back Extensions
3(12x170)
Cybex Squat Press
12x270
10x360
2(8x360)
Squat Pyramid EMOM (Attempted at least…)
5x135
5x155
5x175
5x195
5x175
5x155 (Hammy Pain. Stopped)
SS
3 Rounds
LF Leg Extensions
10x110
8x130
8x150
LF Leg Curl
10x110
10x130
12x110 (Switch to laying leg curl)
47:20, 355 Cals, 111 BPM
Intervals
2 Total Rounds:
3 Rounds of Cindy
20-Cal Row
9:13, 117 Cals, 143 BPM
Comments: Decent session. Should have known better than to try a squat pyramid on my first week back after a rest week. I usually have hamstring pain on those weeks so this was no surprise. I want to try that again though as that would have been really fun. Other than that. Good session.
4 Likes
Yesterday’s Cals: 3,300/-200
BW: 174.0
Gym
Elliptical
10:00, 106 Cals, 128 BPM
Decline Bench
12x145
10x155
8x165
8x175
8x185
SS
Overhead Press
12x165
10x75
8x85
8x95
8x95
Side DB Raises
5(8x20’s)
Knees to Elbows
5x10
SS
3 Rounds:
LF Seated Dips
8x180 lb
CGBP
8x115
12 Laying Leg Raises
45:00, 379 Cals, 115 BPM
Metcon
From Dan Bailey
15-Min AMRAP
100’ Farmer’s Carry, 2x50 lb KBs
10 KB DL’s, 2x50 lb
100’ Med Ball Carry, 50 lb
10 Med Ball Goblet Squats, 50 lb
5 Rounds +100’ Farmer’s Carry, 194 Cals, 146 BPM
Comments: Stayed up too late last night watching the Panthers stink it up on offense. What else is new… Good session though.
3 Likes
Yesterday’s Cals: 2,900/-300
Garage
Metcon
From Josh Bridges
4 Rounds:
30-Cal Bike
30 Ab Mat Sit-ups
15 Pull-ups
22:45, 228 Cals, 128 BPM
Metcon
From Chris Spealler
14-Minute AMRAP:
7 DB Power Cleans, 2x40 lb
11-Cal Ski
15 Leg Raises
5 Rounds, 130 Cals, 123 BPM
Comments: Looks like I have re-aggravated my foot. Not sure what I did this time. Haven’t done anything out of the ordinary. I wanted to do cardio today but didn’t want to go do a massive bike ride and put unnecessary pressure on the foot, so instead, I programmed in a few metcons that would be light on the foot. Neither of which were terribly difficult. Better than nothing I suppose… Hopefully this will be better in the next few days.
4 Likes
Yesterday’s Cals: 2,900/-
BW: 176.0
Metcon
From Dan Bailey
20-Min AMRAP:
30 DB OHP, 2x30 lb
30 DB Snatches, 40 lb (15 Each Arm)
15-Cal Airdyne
3 Rounds +30 DB OHP. 238 Cals, 138 BPM
Comments: Foot still hurting so I’m skipping my bike ride and doing another metcon.
3 Likes
Yesterday’s Cals: 3,400/+600
BW: 174.8
Row: 5:00
Torque Bike: 7:00
12:45, 100 Cals, 136 BPM
Gym – Pull
Rogers 3-Way Row
12x115 PS
10x115
8x135
8x135 Unilateral
8x135 Unilateral
Accessory
3 Rounds:
10 RDL’s, 115 lb
8 Chins
10x4-Count Flutter Kicks
3 Rounds:
8 Rogers Lat Combo Pull, 180 lb
8 EZ Curls, 60 lb
10 45 lb Plate High Pulls
3 Rounds:
10 Rope Curls
10 Side Lat Cable Raises
12 Second Static Hold, Top of Pull-up
10 Back Lat Cable Raises
41:21, 385 Cals, 124 BPM
Metcon
2 Rounds:
10 Med Ball Squat Cleans, 50 lb
15-Cal Ski ERG
20 Push-ups
15-Cal Ski ERG
8:40, 124 Cals, 166 BPM
Comments: That was a good session. Skipped deads as I didn’t want to load a bunch of weight on my foot. Took some Prednisone yesterday and that has helped a lot. It still hurts though so I am trying to let it heal. Still worked some light RDL’s into accessory work at least. Did some machines today that I don’t do very often. Lots of good accessory combos. The last one was especially fun with alternating between bicep curls, shoulder raises and the static pull-up hold. Came up with that metcon on the fly and it definitely kept the heartrate up. Done.
The Tropical storm is just starting to hit us. School is still in session and everyone is just going about their day as usual.
4 Likes
Sorry to see the foot is bothering you again. One thing I noticed this week with all my time in the ocean was how hard it was on my feet. Sitting here my feet are still sore. The little sand mountain ranges in the water caused by the waves definitely put your feet through a workout while walking over them. Something you are probably used to but us land lovers are not. 
Good work put in this week regardless of injuries this week.