Strong workout today Trent. Those OHP numbers look great to me. Those toe to bars are hard! Good on you for knocking those out.
Good idea to pass on deads today. They will be waiting when your back is ready.
Have fun surfing if you get a chance!
Thanks Shane. I went to the beach early this afternoon and just couldn’t get motivated to paddle out. It was cold, cloudy and windy and the drift looked pretty bad for the poor wave quality. I had to pass and then went into the surf shop instead and shot the breeze with those guys for a while.
Yesterday:
BW: 177.0
Yesterday’s Net: +100
Hex Deads
5x135
5x155
5x185
5x205
5x235
5x265
Stats: 15:00, 90 Cals, 88 BPM
Conditioning: Metcon
AMRoundsAP in 15 Minutes of:
5 Pull-ups
5 Ring Dips
10 Goblet Squats, 40 lb
Stats: 15 Rounds, 170 Cals, 131 BPM
Comments: Short on time this morning so I’m going to knock out deads and a metcon (screw you treadmill!).
Deads: No back pain so that’s a win. Didn’t try to go for extra reps.
Metcon: Not too bad. Just lots of moving from one station to the next. That was 75 pull-ups and ring dips and 150 goblets.
2 Likes
Nice work Trent. That metcon definitely covered all the bases.
Glad to hear your deads didn’t hurt your back today. 
1 Like
Yesterday:
BW: 177.8
Yesterday’s Net: +400
Conditioning: Distance Run. Outdoor. Paved.
3.5 Miles, 27:38, 7:53 Pace, 437 Cals
Comments: I was in Myrtle Beach for the past two days working. Slept in this morning but I’m still tired. Going for a run anyway and then we are heading to the beach. Can’t pass up a 75-degree December day.
Run: Got it done. Decent pace too. That was my first run in a couple of weeks. It’s funny, when I started running all of the joint pain started coming back. Things that haven’t ached in weeks started aching again. I think it is about time to throw in the towel. I just need a decent alternative.
1 Like
Solid run Trent. Sorry to hear your pains are back. I wish had advice on it but I went the latter myself. I hate it because I miss running. Hell my wife, and two of my work colleagues ran a charity 5K today. I watched the kids play on the playground. Still got a good workout though.
1 Like
Yeah buddy. You’re sure to get a workout watching the kids. 
I think that the bike may be the best sub for running. A stationary bike at least. Just don’t have the funds to get one right now… Yeah, we stunk it up big time. I turned it off at halftime and figured I’d be better to spend my time playing in the yard with my kids rather than watching our sh!tty football team give another game away.
BW: 176.8
Yesterday’s Net: +1,000
LISS 1 Mile: 20:00, 220 Cals
5-3-1/M2/W2
Box Squat
5x95
5x115
5x135
3x165
3x185
3+x205: 5
Bench
10x95
8x115
6x135
3x160
3x180
3+x200: 3
Stats: 29:57, 201 Cals, 100 BPM
Accessory
4 Rounds:
8 DB Front Squats, 2x30 lb
8 CGBP, 115 lb
8 Ring Rows
8 GHD Sit-ups
Stats: 10:30, 112 Cals, 117 BPM
Conditioning: Intervals/Sprints
2 Rounds:
20 Clean & Press, 65 lb
200-Meter LISS
Then, 400-Meter LISS
Stats: 14:50, 189 Cals, 148 BPM
Comments: Legs are sore from running. Slept like crap last night too. Not sure if it was something I ate? Oh well. Gotta push on through… Last full work week of the year for me.
Session: Got it done. Was glad to get some extra reps on box squats. May have had another rep in the tank on bench. Accessory was nice and solid. Then, since my son had already woken up, I did some barbell C&P instead of DB’s (barbell is louder so I usually do DB’s to keep from waking him up).
Alright, massive day of work incoming. Might try to break away and surf at lunch if it looks decent. Have a good one!
3 Likes
Lots of manly work in here today Trent. Box squats and bench press numbers looking great.
Jealous that this is your last work week of the year!
Thanks brother. They weren’t exactly Shane numbers but pretty good for me. 
Pound for pound you are lifting more than I am. Benching 30 pounds over your bw for reps is great! I wish I was doing it.
Ha ha. Never thought of it that way. I’m sure there is some kind of diminishing curve there though.
BW: 176.6
Yesterday’s Net: +100 (pasta night…)
LISS 0.75 Mile, 15:00, 165 Cals
5-3-1/M2/W2
(Superset)
Hex Deads
5x145
5x165
5x185
3x225
3x255
3+x285: 5
Overhead Press
10x45
8x65
6x75
3x90
3x105
3+x115: 6
Pull-ups
10xBW
8xBW
6xBW
3xBW+35
3xBW+35
3xBW+35
Stats: 30:33, 212 Cals, 108 BPM
Accessory
4 Rounds:
8 RDL’s, 115 lb
8 Rows, 115 lb
10 Push-ups on the Barbell (wide grip)
12 Back Extensions
Stats: 7:50, 87 Cals, 129 BPM
Conditioning: Metcon
Complete 3 rounds for time:
10 Goblet Squats, 40 lb
10 DB Push Jerks, 2x40 lb
20 Calories of LISS
Stats: 8:29, 100 Cals, 139 BPM
Comments: Up at 5:00AM this morning. Another big day of work coming today. Huge meeting at 10:00AM then I have to go to Myrtle Beach and back to look at a few probe openings. Might try to sneak away and surf after the meeting but it is doubtful.
Session: Not bad. I was glad to get a few extra reps on my last sets of 5-3-1. I had a few more deads in the tank but it was smart to stop at 5. Plus I woke up at 4:30AM with a sharp pain in my back so it was probably smart not to push it. OHP was still warmup numbers for Shane. Accessory and metcon were solid. Nothing extraordinary.
Alright, time to go crush this day!
2 Likes
Damn strong way to double up SOHP’s and damn near double up your deads.
LoL at diminishing returns, I think it just means I suck at lifting weights.
Hopefully you got that surfing in today.
Thanks Shane. Pretty sure you are tripling or quadrupling your max rep sets but I will be happy to double mine. On the diminishing returns I just meant that at some point, 1RM doesn’t increase as much when BW increases. I think you are still on the plus side of that curve. 
BW: Forgot to weigh in. (Probably a good thing)
Yesterday’s Net: +400
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 walking lunges
Stats: 6 Rounds, 190 Cals, 116 BPM
Comments: House work rant incoming…
House Rant: Yesterday was a long and stressful day. Our dryer (heating coil) stopped working two nights ago. I found a local appliance store that had the part in stock and bought it for $29. Still, getting to your dryer’s heating coil is no easy task. It took me about an hour to take it apart, even with the help of a Youtube video. I took photos of each area that I disassembled and even made a wiring diagram of the heating coil assembly. That extra effort paid huge dividends once I was putting it back together. I followed the wiring diagram when wiring the new coil and swiped backwards through the photos so I didn’t miss a step. Overall, the whole project took about two hours and I saved us probably $600 from having to buy a new dryer (and get it home and install).
That wasn’t it either… Our 1-month-old dishwasher never dried the dishes well, so I took that out and returned it. My wife found another, “better” (even more expensive) one and that was delivered yesterday afternoon, right as I finished fixing the dryer. Got to unbox that and install it, which was more of a PITA than fixing the dryer… I swear, who ever designs these things doesn’t do so with ease of installation in mind. That was really difficult for me and I’m better at this sort of thing than just about anyone I know. Can’t imagine being someone who isn’t used to this type of work trying to attempt that. Needless to say, I was filled with suspense when I popped that door open this morning. The new one still doesn’t do a stellar job but at least it dries a little better than the last one. 
Metcon: The programming at crossfit has sucked (at least for me) for the last couple of months so my metcon spreadsheet is running thin. Dug this one out of the archives from January 2019. Could have done better but I kept trying to figure out how to update my laptop drivers between rounds. Got it done. Planning to surf at lunchtime today (I mean it this time).
Have a good day!
3 Likes
Installed a new dish washer for a widow woman friend of the family about a month ago. Wouldn’t of done it if the wife hadn’t “asked” me to. They are the worst appliance I’ve there is to hook up and install.
1 Like
That’s really nice of you. Agree 100%. Luckily, when I installed the (now former) new one a month ago I already ran a new water supply and drain line. That was the worst part and took most of the afternoon that day. The genius that built our house put the dishwasher over away from the sink. It is separated by one cabinet and one empty void (at a 22.5 degree angle) so you had to fish the lines through all of that, then install the dishwasher… Unfortunately, the one I installed yesterday required that the water and drain line be hooked up while it was slid way out in the floor. I didn’t have enough slack in those lines for that so I had to cram my arm under the thing and connect it all that way. Getting the electric wire into the junction box like that was the hardest part. Hopefully the damn thing lasts a long time…
BW: 175.6
Yesterday’s Net: -500
LISS: 1.5 Miles, 30:00, 335 Cals
Bro Work
4 Rounds:
10 Goblet Squats, 40 lb
10 CGPB, 95 lb
10 Straight Bar Curls, 65 lb
10 Lying Leg Raises
10 Reverse Hypers
Stats: 13:08, 140 Cals, 127 BPM
Comments: Got to surf yesterday afternoon for about an hour and a half. Had a really good time and did one of the best turns I’ve done in years. Caught one of the bigger set waves and had lots of speed going down the line. Then right as it closed out I smashed the lip and rode down the falls, making the drop and riding it out. Good times…
Bro Work: Was going to do 2 miles of LISS but decided to sculpt my guns for a while instead. Ha ha…
Done. Last day of the year for me. Hope you all have a good one!
2 Likes
Solid metcon Trent. I hear you on appliances. I am fighting a hot water heater right now that is about 8 years old. The damn thing is putting out hot water that is 160 degrees. I have changed the top thermostat and also changed the pressure regulator. Next is to go ahead and change the bottom thermostat and if all that doesn’t work I guess I will put in new elements.
Congrats on catching a great set of waves and also on your last day of work for 2021! Awesome man!