Thanks Shane! 
Yesterday’s Cals: 3,200/+300 (Whoops…)
Metcon
Buy In: 1 Mile Bike
20 Min. AMRAP:
5 Hang Cleans, 95 lb
10 Push-ups
15 Goblet Squats, 30 lb
20 Alt. DB Snatches, 30 lb
Cash Out: 50 SL Sit-ups
7 Rounds. 288 Cals, 151 BPM
Peloton
15 Minute 2000’s Ride – Hannah Frankson
4.96 Miles, 19.9 MPH, 189 Kcal, 135 BPM
Comments: My buddy Garrett wrote this metcon last night and sent it to me. I was going to do a long bike ride this morning but thought I’d give this a shot. It did not disappoint. My heart rate was close to maxed out for the entire 20 minutes. Hopped on the bike afterwards for a 15 minute ride. I was mostly trying to figure out how to edit the metcon video while on the Peloton so I wasn’t moving as fast as usual. LOL Done.
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That looked like a good Metcon Trent. Still a great pace on the peloton too!
Are you guys expecting any kind of ice/snow?
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Thanks man! Nah, I think we are going to be spared from that mess (thank God). How about you?
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Yesterday’s Cals: 3,200/-
Metcon
“Murph Pyramid”
1 Round of Cindy
0.5 Mile Bike
2 Rounds of Cindy
0.75 Mile Bike
4 Rounds of Cindy
1.25 Mile Bike
6 Rounds of Cindy
1.25 Mile Bike
4 Rounds of Cindy
0.75 Mile Bike
2 Rounds of Cindy
0.5 Mile Bike
1 Round of Cindy
33:45, 441 Cals, 156 BPM
15 Minute 90’s Ride – Hannah Frankson
5.24 Miles, 21 MPH, 229 Kcal, 153 BPM
Comments: Good metcon. Did all of Murph in that and then followed it with a bike ride. That was a good way to get all the Murph work done and it doesn’t kill you quite as badly when you break it up like that. Done.
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Unfortunately, yes. Hoping for the best though. The bad thing is I think this weekend might go over better than expected only for us to really get hit next weekend.
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Solid! Nice workout Trent!
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Thanks Shane! Yeah, I thought I saw a snow flake on the weather app for next weekend but haven’t given it much thought… 
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Peloton
20 Minute Groove Ride – Emma Lovewell
6.72 Miles, 20.2 MPH, 234 Kcal, 129 BPM
Legs
HS IL Leg Press
10x90 PS
8x115
6x135
10x160 (Max Reps)
7x180 (Max Reps)
SS
Knees to Elbows
3x10
Cybex Squat Press
10x270
8x320
8x360 (Max Reps)
5x410 (Max Reps)
SS
RDL’s
3(8x115)
LF Leg Curl
10x130
8x150
7x170 (Max Reps)
LF Leg Extension
10x130
8x150
8x170 (Max Reps)
LF Glute
10x70 PL
8x90
6x110
Hip Adduction
10x190
8x210
6x230
SS
Hip Abduction (Keep Light)
3(10x150)
51:00, 335 Cals, 101 BPM
Stairs of Doom
10:00, 100 Cals
Sauna
15:00
Comments: Had to take the kids to school this morning so I just said screw it and did a fairly long session. Nothing really seemed to help my hip last week so I threw the adduction/abduction machines back in. Hopefully that doesn’t piss it off. Finished with some stairs of doom and the sauna. Definitely have a head cold starting so I’m hoping I can get through the rest of my lifting this week before possibly taking a few days off.
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I saw you on there this morning Trent. 
Nice pace on that ride. Leg press and the cybex squat press. Legs have to be feeling that.
Great session all around man.
Hope you and your hip are back to 100 percent soon.
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Thanks Shane. Yep, it was a good session for being a little under the weather and having a bum hip… I should just pony up and go to the ortho. LOL
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You could, but where is the fun in that. 
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Yesterday’s Cals: 3,100/-
Metcon (In the Freezer)
“Filthy Fifty(ish)
5 Rounds for Time of:
10 Goblet Squats
10 Pull-ups
10 Alt. DB Snatches
10 Reverse Lunges
10 Knees to Elbows
Then, 5 Rounds of:
10 DB Push Press
10 Back Extensions
10 Single DB Thrusters
10 Burpees
10 Bike Calories
*Use 40 lb DB(s)
38:38, 461 Cals, 144 BPM
Push
Strength Reps: 10-8-6-6MR-6MR
Flat DB Bench
10x65’s
8x70’s
6x75’s
8x80’s (Max Reps)
6x85’s (Max Reps)
SS
Flutter Kicks
3(5x4-Count)
Arsenal Shoulder Press (Regular Grip)
10x45 PS
8x50
6x55
9x60 (Max Reps)
5x70 (Max Reps)
SS
Ez Front Raises
3(8x50)
CGBP
12x115
8x135
6x145
SS
Shrugs
10x135
8x155
6x175
LF Side Lat Raise
10x60
8x70
6x80 (Max Reps)
SS
Dip (Max Reps)
16
12
10
42:00, 276 Cals, 105 BPM
Comments: That was one hell of a session… Started with a nice spin on a classic crossfit wod in the garage and then went to the gym and did Push. I thought that metcon was going to take less than 30 minutes. Whoops… Pretty strong sets on Push and some good accessory work. This head cold is definitely here to stay but it’s still manageable right now. I think the D3/K2 really helps. Hoping to get a Pull session in tomorrow. Done.
Bought a new space heater for the garage. I turned it on for the first time this morning and it had sort of a smell to it… My wife walks out and says, “You probably shouldn’t be breathing that in.” I replied, “Maybe I should make a fire instead.” 
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Wow man. That first metcon would have been enough for me. LoL.
Crushed it on that DB flat benching. 
Hell the whole workout was strong man. Very impressive.
That is funny about the space heater. Those things always smell when you first fire them up. They must have some kind of oil on the coils to keep them from rusting in shipment.
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Thanks Shane. That was a hell of session. Hopefully the space heater smell doesn’t kill you because I just broke down and got one for my office (they keep it on 65 in here 
) So now I’m sitting in a 8x10 room with a space heater on. 
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You will be alright.
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Yesterday’s Cals: 2,900/-
Metcon
12 Minute AMRAP:
6 Devil Press
8 DB Deadlifts
10 DB Hang Clean & Jerks
12 Calorie Bike
*40 lb Dumbbells
3 Rounds, 151 Cals, 149 BPM
Peloton
15 Minute 2000’s Ride – Ben Alldis
5.12 Miles, 20.5 MPH, 214 Kcal, 146 BPM
Pull
Pull-ups
8xBW
10xBW
6xBW+25
6xBW+35
6xBW+45
SS
DB Rear Lat Raise
3(10x30’s)
SS
Back Extensions
3x10
21:00, 150 Cals, 105 BPM
HS IL Low Row
10x70 PS
8x80
6x90
7x100 (Max Reps)
7x110 (Max Reps)
SS
Reverse Lunges
3x16
LF Plate Loaded Curl
10x45
8x55
6x65
7x75 (Max Reps)
5x85 (Max Reps)
SS
Straight Arm Handle Pull Downs
3(10x20 Per Arm)
24:00, 1527 Cals, 106 BPM
Comments: Garage then the gym. Rinse and repeat. Done. Will check the journals later today.
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I bought my mom one few years ago from TSC so she could set the temperature on it. It smelled liked burning electrical parts. After a few days it still smelled like that. I was thinking the same as @shaneinga that it would burn off, no it did not. I took it back and told them, they said just grab another one. Yep! It smells like burning electrical parts too. You can’t stand being in here with it. It works okay but makes you nauseous.
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Good looking metcon and ride at the house followed up by a bunch of strong pull ups. Gym session was just as impressive. Those LF curls at 85 pounds are very strong. Must be all those weighted pull ups growing the guns.
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Yep, I might give it a shot and see if the smell goes away. All of them smell like burning something or other to me so I take it with a grain of salt. My wife, on the other hand, thinks that everything will kill you so when she brings these things up I just nod and say OK. Like I was just in the crawlspace crawling around in rat sh!t and you’re worried about a space heater? It’s all relative I suppose… 
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