Nice job on that metcon Trent! Way to get it done with being tired and sore. That was a ton of pull ups man.
Also impressive on the 1.5 hours of yardio. That’s getting it done on tired legs and sore feet.
Have fun surfing if you get the chance.
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Thanks Shane. That was a lot of pull-ups. Yeah, I was hate-mowing after that too. Trying to keep the blood flowing. LOL 
The wind picked up at lunchtime and blew the surf out to no dice on that…
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Conditioning: Distance Run. Outdoor. Paved
4 Miles, 32:09, 8:01 Pace, 501 Cals, 168 BPM, 163 SPM
Comments: Got out for a quick run today before going to an Easter celebration at on of the churches nearby. My foot felt good for this so that was nice. I haven’t slept well in several nights so energy wise I was not at my best. Still a pretty good time.
My in-laws are here and we have been eating like crap. The scale will probably be pretty ugly on Monday morning. Hope everyone has a blessed Easter!
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Solid run today Trent. I would have been thrilled with that pace.
We are about to head out to church now. We usually do Sunday, but our church offered 4 services, 2 of them tonight. By going tonight we are hoping to beat the crazy crowds.
It’s hard to stay on track on holiday weekends. Enjoy it.
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Thanks Shane. Felt good to go bust one out like that. We ended up doing an Easter festival (bounce houses, food, etc.) at the church that most of our neighbors go to and then did the neighborhood Easter egg hunt after that. This morning, the in-laws watched the kids so my wife and I could go to church together, alone (for the first time in many years). We went to the church that we have been watching online every Sunday for several months (a different one than the one that held the festival yesterday). It was a wonderful experience and we are really looking forward to getting active there.
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Sounds like a great Easter Trent. 
That was nice that you and your wife were able to get out alone and go on a church date.
We haven’t been going to church much since COVID. We have been doing online also. It was nice to be back inside the church yesterday. Plan to do much more in person.
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BW: 178.6
Yesterday’s Net: +900
LISS: 1 Mile, 20:00, 200 Cals
(Superset)
Box Squat:
10x115
10x145
10x165
10x185
Hex Deads
10x145
10x165
10x185
10x205
Then:
Bench
10x115
10x135
10x155
10x175
Stats: 34:33, 263 Cals, 113 BPM
Accessory
Complete the following for time. Each time you have to stop, move on to the next exercise until you finish each set.
25 Goblet Squats, 80 lb: 18, 7
25 Bench Press, 135 lb: 17, 8
25 Ring Rows: 18, 7
25 Toes to Bar: 13, 12
50 Air Squats: 35, 15
50 Bench Press, 95 lb: 30, 20
50 DB Rows (per arm), Alternating: 35, 15
50 Sit-ups: 35, 15
Stats: 18:10, 198 Cals, 137 BPM
Conditioning: Intervals/Sprints
2 Rounds:
10 Burpees
200-Meter LISS
Stats: 8:23, 105 Cals, 152 BPM
Comments: The in-laws left at 5:00AM so I was woken up pretty early. Could have gone for some more sleep. 531 is over for this cycle so I am doing two weeks of higher volume work to finish it up. I wasn’t sure what to call that giant slab of Oreo pie that I ate yesterday so I estimated 900 calories. If it wouldn’t have been for that I would have done a lot better… LOL
Session: Good old widow-maker super sets of squats and deads for volume. Those will put some hair on your chest… Bench reps went up good. Accessory was another chest hair sprouting arrangement. Had to shorten the conditioning as I have been out here for two hours. Took advantage of a teacher work day and piled some more on this morning. The surf is huge right now but really choppy. Don’t think it is going to clean up today, unfortunately. Maybe tomorrow… Have a good day!
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That was a tough workout Trent. That will definitely work off the oreo pie. I love that stuff btw!
That accessory work read like a real butt kicker and the conditioning with burpees after all those squats and dead lift work was definitely not an easy task.
Great workout!
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Thanks Shane. I was feeling pretty heavy after eating like crap all weekend. Despite being tired I went ahead and put the pedal to the metal this morning. It’s time to buckle down and start dropping some pounds. The diet will need to be adjusted too. Yeah, I would highly recommend doing some accessory work like that. You could literally move from place to place in the gym doing AMRAP sets. Just use whatever is available and do legs/push/pull/core. That was a fun, but tough one.
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BW: 178.8
Yesterday’s Net: -400
Garage Gym Morning Session:
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Overhead Press
10x65
10x75
10x85
10x95
Pull-ups
10xBW
10xBW
10xBW
10xBW
Stats: 11:22, 111 Cals, 127 BPM
Accessory
Complete the following for time. When you have to stop, move on to the next exercise. Keep moving until you finish all reps.
25 Deadlifts, 145 lb: 18, 7
25 Push Press, 95 lb: 17, 8
25 Pull-ups: 10, 10, 5
25 Back Extensions holding 25 lb plate: 18, 7
Stats: 8:22, 102 Cals, 150 BPM
Late Morning Session – Wrightsville Beach Park
Conditioning: Metcon
Complete 4 Total Rounds of the Following:
3 Rounds of:
5 Pull-ups -OR – 10 Inverted Rows
8 Bar Dips – OR – 14 Push-ups
20 Walking Lunges – OR – 20 Air Squats
After 3 Rounds of the Above, Run 1 Lap Around the Field (~0.40 Miles)
Stats: 38:16, 458 Cals, 147 BPM
Comments: Was going to surf this morning at dawn but checked the cam for a while and it looked like the tide was already on it. Went for a workout instead. Very short on time this morning so I will see what I can get done…
Garage Session: Strength went by fairly quickly. I was super setting 100-M LISS in there after pull-ups on the first few sets. I was going to do more for accessory but was running out of time so I just did the heavier AMRAP sets. Still a ball buster.
Metcon at the Park: Met up with my surfing buddy for this one. Because we were doing stuff at the same time I made up options for each exercise so nobody was waiting to use the pull-up/dip bars. He doesn’t workout a lot and has a bum knee so the runs around the field were definitely more of a trot. It was very much a conversational pace. It was cool to do something like that with someone else for a change, and good to catch up with him.
Have a good day!
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And you said I did a lot today. 
Looks like you had a great day man. Nice volume and numbers on those OHPs and pull ups.
Accessory work looked good as well.
Out door park metcon with old friends FTW.
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Yours still looked harder to me. It was a good day. Nice variation in training today.
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Nice looking workout yesterday Trent. That’s awesome you got some work in with your surfing buddy. I’ll bet he was feeling it today.
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Thanks Greg. I think we were both feeling it yesterday. Ha ha. He has arthritis in his toe and a meniscus tear that was never fixed so he was struggling during some of it.
Yesterday:
BW: 179.0
Yesterday’ Net: -200
LISS: 0.75 Miles, 15:00, 150 Cals
Full-Body Stretching and Mobility
10:00, 58 Cals, 98 BPM
Comments: Basically an active rest day session. Have lots of stairs to climb at work later too.
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BW: 180.0
Yesterday’s Net: +100
LISS: 1 Mile, 20:00, 200 Cals
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
20-cal LISS (~200-Meters)
10 burpees
5 pull-ups
Stats: 4 Rounds + 150-M LISS, 20:00, 210 Cals, 133 BPM
Comments: Long day yesterday in MB. I did all of those lunges on Tuesday and then had to climb about 100 flights of stairs yesterday. That was a struggle. Ha ha…
Metcon: That wasn’t too bad. It was supposed to be 20-cal row, which would have been a lot worse. Plus, I do burpees really slowly nowadays to prevent injuring my feet. Instead of jumping up from the push-up position, I just step up one foot at a time. That is probably half as fast as I used to do them. The pull-ups were surprisingly hard after LISS and burpees. Got the blood flowing and burned some calories. Might try to get some other exercise in later.
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Solid work Trent. 100 flights of stairs after doing lunges doesn’t sound fun. You just gave me my cardio workout of the day though. Stairs of doom for a 100 flights.
Our burpees are probably close to the same speed.
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Hell yeah man. Go get you some stairs! 
Ha ha, yeah, it is depressing how slow the burpees are nowadays. It’s more of a PITA than a gut wrenching conditioning workout, like it used to be. 
Found this old video from 2017 where I did 24 burpees in a minute. I didn’t really come to a full upright position, which may have been a no-rep by crossfit standards, but they still sucked ass, I can vouch for that.
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Damn that looked tiring! 
Very impressive Trent! I don’t think I will try to top that.
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Afternoon Session – Wrightsville Beach
Conditioning: Distance Run. Outdoor. Paved.
7 Miles, 1:08:23, 9:45 Pace, 906 Cals, 160 BPM, 157 SPM
Run: It was a stressful day at work so I decided to go down to the beach and blow off some steam. Ended up doing my longest run in quite a while. Probably since we moved down here 8 months ago. I started at the park and did the western half of the loop, then took Lumina Dr toward the north end. Once I got to Dune Ridge I turned around and started heading south. I kept going all the way to Crystal Pier and turned around again. Then I ran back down and got back on the loop and ran back to the park. Good run. By the end, my lungs were still chugging along fine but my legs and feet were smoked. Getting old…
Watch, I bet I still wake up and weigh 180 lbs tomorrow. 
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