That metcon didn’t look easy to me. Honestly, first time I have ever seen hand release push ups. I imagine they add a good degree of difficulty.
Moving some great weights in the gym too. Those low rows and EZ Curls are impressive.
200 Degree sauna for 15 minutes. Wow. 
Thanks Shane. I used to do the hand release push-ups about 10 years ago and they slipped off my radar. While looking for metcons “for the gram” I have been flipping through my old workout journals from back then and saw them there. I definitely feel them more in my chest. It’s a deeper push-up than the normal ones.
If my shoulder ever stops hurting I will have to give them a go. 
Yesterday’s Cals: 3,700/+700 (Take that Shane! LOL)
Peloton
45 Minute Power Zone Endurance Ride – Denis Morton
16.45 Miles, 21.9 MPH, 715 Kcal, 156 BPM
Comments: Alright Shane, I was so motivated by all that weight you’ve lost that I ate BBQ for lunch and dinner yesterday. I felt like I needed to make up for all of your weight loss to keep the Earth on it’s axis. Ha ha ha…. Nah, it was actually just the way it worked out but being 700 calories in the red on a weeknight is just plain failing at life. LOL
Woke up at 5:00 today and got on the Peloton around 5:45. Rode a zone ahead for the most part and finished pretty strong. Had to come down to Myrtle for work today and tomorrow and am enjoying a nice oceanfront hotel room tonight. I’ll take it.
Hell of a pace man. Way to burn off that extra BBQ.
Look at that view. Heck yeah man. Nothing wrong with that. 
Hotel Metcon
4 Rounds For Time:
16 DB Snatches, 40 lb
20 Push-ups
25 Air Squats
30 Calorie Bike
19:00, 250 Cals, 152 BPM
Comments: Ended up painting the town red with my coworker last night but still got up and got after it this morning. I was “that guy” filming himself in the hotel fitness center this morning but it’s slightly less embarrassing knowing you’ll never see those people again… That was a heck of a metcon. My HR was maxed out for most of it. I need to get some heavier dumbbells for the house. That 50 hit real nice on the snatches. Alright, time to get to work. Have a nice day!
Heck yeah man. Looks like a good one. 
Nice Metcon Trent!
And the guy behind you taking a slow boat to China is thinking… “get a load of this asshole, coming in here like he’s superman or some shit.” 
HA HA HA HA… It always feels weird going into a hotel fitness center and doing one of those workouts. I’ll never forget the first time I saw someone doing a Crossfit workout. I was at our old neighborhood fitness center. I was sitting there on the bench taking a long break between sets and I looked over and this twenty something year-old girl is just absolutely killing it. She was rotating between three different exercises and pouring sweat everywhere. I was thinking to myself, “Damn… I’ve never felt like less of a man than I do right now…” 
She was one of the lifeguards at the pool and was absolutely ripped. I guess it planted the seed, if nothing else. Now fast forward 15 years and I’m an old man doing these crazy workouts. 
Peloton
20 Minute 80’s Pop Ride – Hannah Frankson
7.41 Miles, 22.2 MPH, 292 Kcal, 147 BPM
5 Minute Cool Down Ride
Gym – Legs
Strength Sets: 7-5-3-3MR-3MR
HS IL Leg Press
7x135 PS
5x160
3x180
4x205 (Max Reps)
3x215 (Max Reps)
SS
HS IL Leg Curl
10x35 PS
8x45
6x55
6x65 (Max Reps)
Squat
12x95
10x115
8x135
6x155
SS
Deads
12x115
10x135
8x155
LF Leg Curl
10x130
8x150
6x170
8x190 (Max Reps)
SS
LF Glute
10x90
8x110
6x130
Hip Abduction
3(8x150)
SS
Hip Adduction
10x190
8x210
6x230
45:00, 364 Cals, 115 BPM
Comments: Good session. I was all business this morning. Even cut off conversations pretty quickly with folks. Just needed to get in and get out and get to the office. I didn’t check before this but evidently I did higher weight/low reps last week too, so I should have gone lighter weight/higher reps this week. Whoops… Oh well, going heavy again this week…
Nothing but business workout. Looked great to me. Squats and deads in there too. 
Great job Trent.
Thanks Shane! Definitely was nothing but business. 
Yesterday’s Cals: 2,600/-500
Metcon (Murph Prep)
3 Rounds for Time:
50 Calorie Bike
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
30:00, 329 Cals, 131 BPM
Push
Bench
7x165
5x175
3x185
4x195 (Max Reps)
3x205 (Max Reps)
SS
Leg Raises
3x15
HS IL Shoulder Press
7x60 PS
5x65
3x70
7x80 (Max Reps)
4x90 (Max Reps)
SS
45 lb Plate Front Raises
3x8
Flat DB Bench (Max Reps)
12x70’s
8x80’s
5x90’s
SS
Shrugs
10x135
8x165
6x185
Arsenal Pec Deck
10x140
8x160
8x180 (Max Reps)
SS
Reverse Pec Deck
10x100
8x110
6x120
60:0, 386 Cals, 98 BPM
Sauna
15:00
Comments: Big session this morning. I’m looking into doing Murph on Friday with some of the guys in the neighborhood, so I came up with this metcon to help get my body moving in that direction. Got it done in 30 minutes. Then went to the gym and did Push. Good sets in that one and finished in the sauna.
.
Solid work as usual Trent. Getting an early jump in Murph this year. Good luck Friday. 
Thanks Shane!
Yesterday’s Cals: 2,800/-300
Metcon
Half Murph
Complete the following wearing a 20 lb Vest:
1.25 Mile Bike
50 Pull-ups
100 Push-ups
150 Squats
1.25 Mile Bike
15:53, 196 Cals, 147 BPM
5 Minute Cool Down Ride
Pull
Garage
Pull-ups
7x25
5x35
3x45
4x55 (Max Reps)
3x65 (Max Reps)
SS
Rear DB Lat Raise
3(8x40’s)
SS
Back Extensions
3x10
24:00, 183 Cals, 111 BPM
Gym
HS IL Low Row
7x90 PS
5x105
6x115 (Max Reps)
3x125 (Max Reps)
Free Motion Cable Bicep Curls
7x25 PS
5x30
6x35 (Max Reps)
4x40 (Max Reps)
SS
Straight Arm Cable Pulldowns
10x25 PS
8x30
6x35
22:00, 147 Cals, 100 BPM
Sauna
18:00 at 190 Degrees
Comments: Good session. Started off in the garage with Half Murph and some Pull-ups. Then went to the gym and did Rows and Curls. Finished in the sauna. I wanted to do the red light therapy but ran out of time. I might stop in and do that tomorrow.
Yesterday’s Cals: 2,700/-200
Peloton
60 Minute Power Zone Endurance Ride – Matt Wilpers
20.14 Miles, 20.1 MPH, 767 Kcal, 136 BPM
15 Minute Low Impact Ride – Hannah Corbin
5.03 Miles, 20.1 MPH, 192 Kcal, 136 BPM
Comments: Wanted to do a long and low intensity ride. Got done with 60 minutes and wanted a little more so I did another 15 minute ride. 25 miles in total. Squats should be a breeze tomorrow during Murph. LOL
25 miles. Wow. Heck of an effort today man. Good luck tomorrow!
Yesterday’s Cals: 3,100/-200
“Murph”
For Time:
1 Mile Run (I subbed a 2.75 Mile Bike)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run (I subbed a 2.75 Mile Bike)
35:55, 517 Cals, 167 BPM
5 Minute Cool Down Ride
Comments: It was time to step back into the ring this morning and get my ass kicked. LOL Murph always hits hard but man it hits like a freight train when you haven’t been training for it. Halfway through I was wishing I had never been born. I hung in there though and still put up a decent time. Very proud of my friends Ryan and John (Just met John this morning) for busting this out. They were taking turns doing pull-ups between a pull-up bar/leg raise stand in the driveway and the rings hanging from the ceiling in the garage (while I hogged my good pull-up bar). They still finished with very respectable times given the limited equipment. The two guys I have done Murph with for the last two Memorial Day weekends couldn’t make it this morning (although one of them stopped in briefly during his morning run) but it looks like the Murph crew is growing so that is really cool. We might have to build a row of pull-up bars for Memorial Day and have a crowd for Murph. OK, time to get some work work done. Have a good day!
Nice workout Trent! Your ability to hop right in and knock out a Murph with little to no training is very impressive.
Good to see your group growing too. As usual, I might join you again this year.
