Ha ha ha. Thanks Shane! Yeah, I would highly recommend voltron! 
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Yesterday’s Cals: Not sure
Peloton
45 Minute 80’s Ride – Hannah Frankson
Total Output: 636 kj
Calories: 752 kcal
Avg Cadence: 81 rpm
Avg Speed: 22.7 mph
Distance: 17.02 miles
Avg Output: 236 watts
Avg Resistance: 54%
Avg HR: 162 BPM
Leaderboard: 422/12,361
Comments: Wanted to do a 60 minute slow ride but have a long drive this morning so this is all I had time for. Took out some frustration on this one. Pretty good pace. Done.
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I’m now beginning to think @TM79 is a bot, as this is surely not humanly possible. C’mon mate, leave some for the rest of us!!! #impressed
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Pretty good pace?!? Yep, I would say so. 
Great job Trent!
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Yeah man. Crazy. 
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Ha ha, definitely not a bot. I feel plenty of pain. 
To be fair, those were not strict/deadhang pull-ups. My elbows are slightly bent at the bottom and there is a little kipping in there too (but not as crazy as you see in a Crossfit gym).
Thanks gents!
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Yesterday’s Cals: 3,100/-300
Garage
Metcon
Buy In: 5K Bike
Then,
4 Total Rounds of:
Minute 1: Max Reps of Single DB Thruster, 30 lb
Minute 2: Max Reps of Pull-ups
Minute 3: Max Reps of Goblet Squats, 30 lb
Minute 4: Max Reps of DB Push Press, 2x30 lb
Minute 5: Max Calories Airdyne
Minute 6: Rest
Post Total Reps/Calories:
Thrusters: 25+23+25+23 = 96
Pull-ups: 20+20+21+21 = 82
Goblet Squats: 25+25+23+25 = 98
Push Press: 25+25+23+23 = 96
Airdyne: 14+13+14+16 = 57
Total: 429
Cash Out: 5K Bike
Entire Workout: 43:30, 529 Cals, 145 BPM
Comments: Wow, that was a damn freight train of a workout. Started off with a nice 5K through the Scottish Highlands and then went right into full-blown combat. Then finished with a 5K in Chile. So it’s like an Oreo sandwich with sh!t in the middle instead of frosting. LOL That metcon was based off of “Fight Gone Bad,” which is a Crossfit classic. I changed some of the exercises and added an additional round. It got the job done. Hope everyone has a good weekend!
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That looked insane. 
Hell of a workout dude. 
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Peloton
20 Minute HIIT & Hills Ride – Hannah Frankson
7.14 Miles, 21.4 MPH, 250 kcal, 134 BPM
5 Minute Cool Down Ride
Legs
Strength Reps: 8-6-3(<4 Max Reps)
HS IL Leg Press
8x115 PS
6x135
8x160 (Max Reps)
6x180 (Max Reps)
4x205 (Max Reps)
HS IL Leg Curl
8x35 PS
6x45
7x55 (Max Reps)
5x65 (Max Reps)
SS
RDL’s
3(8x115)
LF Leg Extension
8x130
6x150
8x170 (Max Reps)
7x190 (Max Reps)
5x210 (Max Reps)
Nautilus Glute Thrust
10x140
LF Glute Machine (Someone got on the Nautilus)
10x90 PL
8x110
SS
Pendulum Squat
10x140
8x160
4x180
Hip Abduction
10x190
8x210
6x230
SS
Hip Adduction
10x210
8x230
6x250
SS
LF Back Extension
10x150
8x170
6x190
53:00, 332 Cals, 94 BPM
Sauna
18:00, 180 Degrees
Comments: Watching the Panthers sh!t the bed yesterday was more stressful than a bad day at work. I seriously don’t know how they lost that game with two weeks to prepare. WTF….
Session: I ran the space heater in the garage for about an hour before getting on the Peloton. That helped get the temp up to a manageable level. Then went to the gym and did legs. Didn’t really get into my target rep range on leg press but that’s OK. I must be doing something right on conditioning because while I was sitting in the LF Leg Extension machine, taking a minute or so between sets, my HR was low enough (in the 70’s) that my watch asked if I was still working out. LOL I got a big chuckle out of that because really I was just doing a normal workout. Taking a minute or two between sets and not supersetting anything. I guess when your watch gets used to you working out like a maniac and doing tons of supersets it thinks you’re slacking off when you go back to doing a normal workout. 
Walking out of the 180 degree sauna into 20 degree weather was quite a transition. LOL
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A guy at work’s mother-in-law bet on the Saints this weekend and won 1300 dollars off draft kings on a 5-dollar bet. That is how shocking it is that y’all lost that game. Not to rub it in, but it is crazy.
As I was reading that workout it just kept going and going. Haha. Killer workout man. Making me feel lazy for sure.
This weather is freaking ridiculous man. 18 degrees down here. 
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I’m glad someone profited off of that f&*$% game. LOL That was the most pissed off I’ve been about a football game in years.
Thanks on the workout. Yeah, this weather is terrible. It was 19 degrees here this morning. Our POS heat pump can’t keep up with that kind of cold. It was 66 degrees in the house this morning and it was running non-stop. 
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Yesterday’s Cals: Not sure. Company Christmas dinner.
Peloton
5K Scenic Ride. 9:04, 20.5 MPH, 108 KCAL
Metcon
15 Minute AMRAP:
25 Calorie Bike
10 Power Cleans, 95 lb
10 Pull-ups
3 Rounds, 165 Calories, 135 BPM
Gym – Push
Bench
8x155
6x175
4x185
4x195 (Max Reps/No Spot)
3x205 (Max Reps/No Spot)
2x225 (Max Reps/Spot) Hell yeah….
SS
Leg Raises
3x12
HS IL Shoulder Press
8x55 PS
6x65
4x75
6x85 (Max Reps)
3x95 (Max Reps)
SS
EZ Bar Front Raises
3(8x50 lb)
LF Plate-Loaded Dip Machine (Max Reps)
12x140
10x160
8x180
SS
Smith Shrugs
12x140
10x160
8x180
LF Lat Raise
8x70
6x90
4x110
SS
Arsenal Pec Deck
10x150
8x170
6x190 (Max Reps)
73:00, 454 Cals, 92 BPM
Comments: Decent session. I drove down to Myrtle Beach for Christmas dinner last night with my coworkers in MB and the head of the East coast. It was a good time and some good eats. Then I drove 1.5 hours back home and got back around 10:00PM. Didn’t fall asleep until after 1:00AM so I am moving slow this morning.
Started with a short Peloton ride, followed by a short metcon. Then went to the gym and did Push. I finally got a spotter today on my last set of Bench and ended up with a double at 225. That’s awesome for me as I have been stuck at 1x225 for several years. I’ll take it. Some solid sets after that too. Done.
5 Likes
Hell of a workout, especially considering you didn’t fall asleep until 1:00AM.
Kick ass on that double at 225 on BP. Really strong Trent!
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Thanks Shane!
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Yesterday’s Cals: 2,700/-400
Garage
Metcon
“Laredo”
6 Rounds:
24 Squats
24 Push-ups
24 Walking Lunges (Sub Reverse Lunges)
400 M Row (Sub 800 M Bike)
25:23, 284 Cals, 137 BPM
Pull
Pull-ups
8xBW+25
6xBW+45
4xBW+55
3xBW+70
2xBW+80 (PR)
1xBW+90
1xBW+100
1xBW+110 (Fail)
SS
Rear DB Lat Raises
3(8x30’s)
SS
GHD Sit-ups
3x8
32:00, 244 Cals, 111 BPM
Gym
HS IL High Row
8x90 PS
6x115
6x135 (Max Reps)
3x160 (Max Reps)
LF Plate-Loaded Curl
8x45
6x55
6x65 (Max Reps)
5x75 (Max Reps)
4x85 (Max Reps)
3x95 (Max Reps)
2x105 (Max Reps)
SS
Cable Bar Straight Arm Pull-Downs
3(8x60)
22:00, 137 Cals, 98 BPM
Comments: Good session. Started with a hero wod in the garage that hit the legs pretty good. All sets were unbroken. Then I did some pull-ups and managed to set a new 2 rep max but failed at a new 1 rep max attempt. Honestly, I think that I could get 110 in the summer when I’m 5 pounds lighter and wearing shorts and a t-shirt rather than pants and a hoodie. Oh well…. Went to the gym after that and worked up to some max rep sets on HS IL High Row and LF Preacher Curls. Good stuff…
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Killer workout as usual Trent. That Laredo metcon looks like something I would enjoy, well once I can do push ups again anyway.
Great PR on those pull ups. You might have had that 110 if you had jumped straight to it after the double at 80. Nice numbers on everything else as well.
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Thanks Shane. Wow, I didn’t know you couldn’t do push-ups either… Heck yeah, give this one a shot once you can do them again! One of my Murph buddies said the same thing about 110. I don’t know… I usually work up gradually toward PR’s. I usually don’t get them with bigger jumps. Not sure why that is…
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Yesterday’s Cals: 2,900/-100
Peloton
60 Minute Power Zone Endurance Ride – Denis Morton
20.8 Miles, 20.8 MPH, 873 Kcal, 148 BPM
5 Minute Cool Down Ride
Comments: Made it a point to stay in my zones for this one. My hip pain has improved some but still persists after several months. I think it is the Peloton that is causing it. I’m trying to pinpoint exactly what the cause is and think it might have to do with riding at a higher intensity and putting stress on my hips rather than letting my muscles handle the resistance. Anyway, I’m trying to make a conscious effort to engage my hamstrings and quads as much as I can so that the hip joint is just moving, if that makes sense… Planning to do a big metcon tomorrow morning.
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That always impresses. I see the Tour in your future. 
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Sorry to hear about the hip pain. 
Even taking it easy you are still putting out a nice pace.
Might be worth riding in the saddle for a while to see if you can get rid of that hip pain.
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