12 minutes, AMRAP:
7 hand stand push ups
9 floor-to-overhead, 45 lb plate
15 box jump overs
9 dead lifts, 205 lbs Got 4 rounds + 31 reps
Notes: Heading out for vacation today in an hour. Was torn between a strength workout in the garage or going to the crossfit gym. Opted for the latter since it’ll be about 12 days until I can hit a class again. My vacation plans are to keep up the Surge workouts every other day, and get in some quick conditioning workouts on the off days. I don’t want to take too much time or energy away from, well, sitting on the beach with the family. In reality, between the swimming and water sports, I get plenty of activity on vacation but I find a way to sneak in some training before the others wake up.
5 rounds:
500 m row
10 double DB muscle snatches (35 lb DBs)
20 push ups
30 air squats
10 pull ups
Time ~ 25 min
Notes; also did 3 rounds of a warm up circuit and got some mobility in. It’s also my bday so I’m celebrating with a morning coffee with my daughter in the town. Dinner tonight with the wife and her sister.
Woke up stuffed from tamales. Ignored the urge to skip training and downed a surge, made another to go and walked to the locals gym.
7 am. Surge workout #12
Legs, shoulders, calves, biceps.
Was sweating like I’ve never sweated in the humid open-air gym. Was empty on a Sunday morning and I had access to things I usually don’t: leg press, calf raise machine, leg curl.
Will probably hit a cafe soon and then hang out on the beach all day. Not a bad life.
Notes: also got in some face pulls, neck flexion, and mobility. The Surge workout translated well to what I had to work with. Used some machines, dumb bells, and the pull up station to get it done. One of the better pumps I’ve had.
Notes on vacationing and training/progressing: I’m in Mexico and have been eating at the resort and restaurants. The food quality is very high (as are the prices where we’re staying) and I’ve been eating clean and well. No wasted snacks or junkie foods but plenty of fruits, meats, veggies, and guacamole. My training is going well and does not at all take away from family time. I leave for the gym before others are up, and come back to the others having coffee and just relaxing.
One other thing: i pretty much gave up alcohol this year and have been drinking lemonades or water while the (most) other adults are drinking beer and margaritas. Know what? I don’t miss it at all and no bloat or afternoon crashes. Also my kids are nearing the ages where many of their peers start drinking or soon will. I think having parents who don’t drink or drink very moderately (my wife may have a glass of wine once a week) is important. A sloppy middle aged day drinker is not something to aspire for, yet it’s surprising how abundant they are on vacation destinations.
Notes. Last day here and will be back in the states later this afternoon. Good vacation and overall tolerable all around considering it was a big group on my wife’s side. Ate more than usual but good quality stuff, kept up my training, and kept up the Surge protocol. Looking toward to getting back into my routine but doing it while tan and relaxed.
We drive back to NorCal on Saturday so I’ll have a day on SoCal to visit family. Will probably get something like burpees and push ups in tomorrow since I don’t expect to have any equipment available. Not looking forward to work on Monday but who ever is?
Notes: Well, the vacation is in the books and I’m back to normal this week. Ate a bit extra, relaxed more than usual, but came out motivated and rejuvenated.
Now what? Here’s my weekly plan for the near-future:
3 Surge Workouts
3 Crossfit classes
1 or 2 yoga classes
Other activity, like MTB riding, OLY lift training, or something similar.
Really looking forward to getting back into my routine. Had a bag of Surge waiting for me (very generously, this is the 4th bag that has been provided for me), and will hit the store tonight to restock my food staples.
Notes: Great to be back in my own space. The workout was tough today, as I’m feeling the accumulated effects of traveling and vacationing. Still, got in a good workout. The biggest swap is ring dips (both weighted and non-weighted) in place of the BB bench. The bench press has been giving my left shoulder problems lately, and ring dips are my favorite chest exercise. Other than that, I can run it pretty much exactly as prescribed.
Gonna get in a weight vest walk shortly, and then gotta get caught up on some work stuff so tomorrow (my first day back after vacation) doesn’t totally suck.
Strength work, A
1x[1 power clean, 2 squat cleans, 1 split jerk], 75 lbs
1x[1 power clean, 2 squat cleans, 1 split jerk], 95 lbs
1x[1 power clean, 1 squat cleans, 1 split jerk], 115 lbs
1x[1 power clean, 2 squat cleans, 1 split jerk], 95 lbs
1x[1 power clean, 2 squat cleans, 1 split jerk], 115 lbs
1x[1 power clean, 1 squat cleans, 1 split jerk], 135 lbs
Strength work, B
4x3 clean pulls, 135 up to 195 lbs
WOD, 5 rounds for time:
200 m run
12 hang power clean, 95 lbs
9 push jerks, 95 lbs Time = 10:05
Notes: Wow, I really missed these classes. Great way to start the day. Did pretty well on the WOD. The Rx weight was 115 lbs, but no way I could do that in the 11 minute time cap. My form is still a work in progress on these moves.
Legs: Did back squats for the pump (185 lbs) and trap bar squats for the rest. This works splendidly. Very tough block. Calves: No calf machines, so I stand with the trap bar (200 lbs) and do the differing foot positions. Works great. Use KBs SLDLs for the leg curl. Really feel the burn on this. Shoulders: My favorite block. BB OHP (80 lbs) is just right. Seems too light at first, but for the stimulate phase it’s really tough by the 8, 9, 10 reps. Use TB for shrugs, and heavy KBs for farmer’s. Triceps. Use ring dips for the both the pump and stimulate phase. I cannot do DB overhead extensions without my elbows hurting, so I use ring dips. These work great and are really challenging when following the stimulate protocol.
Bonus: 3x20 neck extensions.
Notes: Very tough workout. Really in the groove now with this type of training and seeing great results. I’ll post an updated pic once I finish Phase 3.
I’ve got my son on these now, too. He’s a teenager who has dabbled in training but never really stuck to a program. He also loves the Surge Lemon Drop (need to watch him or my supply will run low).
My Rogue Trap bar (upgraded from a cheaper one) is among my favorite pieces of equipment. The only downside it that it’s big (fits a squat rack for presses), and my garage is not. Takes up a lot of floor space.
Thanks, my friend. Nothing flashy but I do stick with it.
WOD (very short and fast):
30 American KB swings (24 kg)
9 pull ups
9 ring dips
30 American KB swings (24 kg)
7 pull ups
7 ring dips
30 American KB swings (24 kg)
5 pull ups
5 ring dips Time = 4:11
4 rounds, for quality:
8L/8R DB rows
10 KB hammer curls
15 deficit push ups
20 banded press downs
Notes: I can still get strict ring muscle ups, which I was happy to see. I was the only one in the class that can do them, even the instructor can’t. Don’t mean to toot my own horn, but it’s nice being the oldest and the most capable. Also had the best time on the WOD.
Surge notes: My twin teenage sons (18) are starting the Surge workouts. They were intrigued by what I’ve been doing and tasted the Surge and wanted to start. @Tim_Patterson: It was said that those in the challenge would get 25% off on Surge WOF. Is there a discount code to use? Or, is it too late for them to sign up for the Surge Challenge themselves?
I’ll be finishing up Phase 3 this weekend, and will post updated pics here.
