Ha ha, thanks Shane. Kind of halfway thinking about doing it again tomorrow morning with F3 at Wrightsville Beach. They start at 5:30AM though so that would be a stretch.
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BW: 178.2
Yesterday’s Net: -
Warmup: Spread Weed & Feed on Yard, ~30:00
(Superset)
Box Squat
8x115
8x145
8x165
8x185
Bench
8x115
8x135
8x155
8x175
Stats: 19:53, 128 Cals, 98 BPM
Accessory
4 Rounds:
6 Ring Dips
8 Ring Rows
10 Goblet Squats, 40 lb
12 Lying Leg Raises
Stats: 9:28, 96 Cals, 125 BPM
Conditioning: LISS, 0.5 Miles, 10:00, 100 Cals
Comments: We had a barbecue last night at the house and had a few other families over. Needless to say lots of beers went down. Smoked a pork shoulder for 8 hours and it came out really well. All fun but none of these things lend themselves to a good workout the next morning. LOL.
Session: I’m having a lot of hip/IT band/piriformis pain. Probably from all the volume leading up to Murph. Usually I take a rest week after Murph but since we are only 3 weeks out from vacation I need to keep my foot on the gas. Squats were pretty painful. I was foam rolling between sets. Got ‘em done. Accessory was refreshing with the lower volume sets. Wasn’t digging any sort of sprint this morning so I just did some LISS for conditioning. Off to Myrtle Beach.
4 Likes
Nice workout Trent. Sounds like you had a great weekend. I wish I would have done some smoking this weekend. We had plans to be all over the place this weekend and I wasn’t home long enough to do a butt. I have a Costco double in my freezer just waiting for a day to have time to knock them out.
Sorry to hear about your hip and piriformis issues. I was having some lower back pain this weekend that I attributed to that as well.
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Thanks Shane. Yeah, it seems like the hip flares up a few times a year when I do too much of the things that aggravate it. It was good to smoke some meat again. It had been a while. The summer is long so you’ll get yours in soon. 
BW: 179.4
Yesterday’s Net: -
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Hex Deads
8x165
8x185
8x205
8x225
Overhead Press
8x75
8x85
8x95
8x105
Pull-ups
8xBW
8xBW
8xBW
8xBW
Stats: 13:06, 126 Cals, 128 BPM
Accessory
4 Rounds:
10 Arnold Press, 2x30 lb
10 RDL’s, 115 lb
10 Rows, 115 lb
10 Back Extensions
Stats: 11:30, 136 Cals, 141 BPM
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
*40 lb. DBs
Stats: 5 Rounds, 125 Cals, 153 BPM
Comments: Chasing sprinklers between sets during this session. Moved through strength pretty quickly. Accessory was tough because of the higher rep sets. Still a decent time. That metcon was short and deadly. Took about a minute on the front end to put gloves on (to not slip while doing burpees). Probably a good idea but only 5 rounds. Have a good day!
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Good workout Trent. Nice numbers on those SOHPs!
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BW: 178.6
Yesterday’s Net: -200
Conditioning: Metcon
Complete 6 Rounds of the Following:
5 Burpees
10 Pull-ups
15 Push-ups
20 Squats
25 Sit-ups
400-Meter LISS
Stats: 52:25, 647 Cals, 144 BPM
Comments: Sort of made this up based loosely on something crossfit posted a while back. Originally, I was going to do 45-minute AMRAP but I ended up taking ~5-minute breaks after rounds 2 and 4 to move the sprinklers so I decided to make it 6 rounds and add some extra time. Good metcon either way.
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That’s a good metcon Trent! Definitely would get the job done.
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BW: (Pasta night last night so skipped it)
Yesterday’s Net: -
Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 42:23, 8:28 Pace, 633 Cals, 159 BPM, 162 SPM
Comments: Got out at 6:45AM for this one. Definitely still hot at almost 80 degrees and humid. Got it done and at a decent pace. I definitely needed to do more long runs before Murph. I can feel the lack of conditioning at the anaerobic level. Have a good day!
3 Likes
BW: 180.2
Yesterday’s Net: -100
(Superset)
Box Squat
8x95
10x115
10x135
10x155
Bench
8x115
10x115
10x135
10x155
Stats: 13:25, 103 Cals, 111 BPM
Accessory
Complete the following for time.
Complete AMRAP sets, moving from one exercise to the next each time you have to stop.
40 Squats, 115 lb: 22, 12, 6
40 Ring Rows: 20, 14, 6
40 Bench Press, 115 lb: 22, 18
40 Sit-ups: 28, 12
Stats: 11:55, 131 Cals, 130 BPM
Conditioning: Surfing. Access 35.
1:05:48, ~400 Cals, 114 BPM
Comments: Pretty tired after a massive day yesterday. Had to wake up at 3:45AM to take my mom to the airport. Went down to the beach after and waited almost an hour for sunrise. Then I surfed for about 1.5 hours. I was nodding off in church yesterday morning and then spent some time at the pool in the afternoon. Slept like a log last night but still tired this morning.
Session: Basically, I did a warmup set for each exercise and then three sets of 10. I admit to keeping the weight on the lighter side. My knee is still hurting a little on squats so that is my excuse. Accessory was all AMRAP sets and was nice and challenging.
Surf: Took a quick shower and then drove down to the beach. I was dragging ass on the way down there. The surf was chest-head high. Definitely the biggest surf I’ve been out in in a few months. Honestly, I barely made it out. If it wouldn’t have been for a lull in the waves right toward the end of that paddle, I wouldn’t have made it. Only caught 3 waves over that entire hour but they did offer a few turns. I managed to catch one in and had to run about a half mile back to the car to make it to the office in time for a conference call. I ended up just throwing a collared shirt and hat on and a dry pair of board shorts. LOL. Now that’s work life balance. 
3 Likes
Sounds like a heck of a start to a Monday Trent! Nice job in the gym and even more fun at the beach!
Those pics you post of your beach pics always make me jealous with how beautiful of an area of the country you live.
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Thanks Shane. It was a good start but I am dragging now… Thanks on the pics. It is a beautiful area.
BW: 180.2
Yesterday’s Net: -100
(Superset)
Hex Deads
8x145
10x165
10x185
10x205
Overhead Press
8x65
10x75
10x85
10x95
Pull-ups
8xBW
10xBW
10xBW
10xBW
Stats: 16:00, 133 Cals, 115 BPM
Accessory
4 Rounds:
8 Hex Deads, 155 lb
8 Overhead Press, 75 lb
8 Pull-ups
10 Back Extensions
Stats: 8:40, 112 Cals, 152 BPM
Conditioning: Surfing. Station One.
59:16, 457 Cals, 107 BPM
Comments: Just busting out some lifting and accessory then heading to the beach to surf.
Session: Moved through that pretty quickly. Again, the weight was light but that’s fine. I’m not trying to swing for the fences on higher rep ranges. Accessory was BBB-ish.
Surfing: I rode the Firewire Twice-Bake Potato this morning for my third board in as many days. It was a weird session as it was really bumpy and the waves didn’t have a lot of push to them. I caught two waves right after I paddled out and then got skunked for 30 minutes. Then I caught a few more in the remaining 20 minutes or so. Got in some of my more memorable turns in a while in the somewhat average conditions. Overall, I was really pleased with how well I surfed three very different boards on consecutive days. I think the swell is supposed to die off for a few days. It was fun…
3 Likes
Solid session Trent. That was some nice volume across those sets.
Sounds like a fun day surfing, definitely beats working.
How many surf boards do you have?
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Thanks Shane. I didn’t spend all day surfing, just one hour. 
Changed into my work clothes in the street and drove straight to Myrtle Beach after that.
I have 4 boards total, but one needs to have the nose reglassed after I broke it a few summers ago.
-5’10" Epoxy Fish (Short, somewhat wide. Performs like a standard shortboard but with a little extra volume and shorter length)
-5’11" Fish “Twice-Bake Potato” (EPS Core with Paulownia wood veneer. Short, very wide and very thick. Performs like a standard shortboard in smaller waves)
-6’2" Shortboard (Broke the nose off, reshaped the nose and needs to be reglassed. It is probably more like a 5’6" now).
-9’2" Longboard (Not overly thick or wide. Made for nose riding)
Overall, I am dying to get a good, standard, polyurethane shortboard and another longboard with a little more length, thickness and width. All in, that is probably $3,000 so I doubt either of those will happen anytime soon… 
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BW: 179.0
Yesterday’s Net: -400
Rest Day
Surfing: Station One.
1:02:19, 400 Cals, 111 BPM
Comments: The wind finally laid down and we had some glassy but smaller waves this morning. I drove down and paddled out right at 7:00AM. I rode the baked potato but should have grabbed the longboard instead. It was just small and slow enough to make the potato a stretch. Still had fun and it was a gorgeous morning. Got out after an hour, changed into my work clothes and drove to Myrtle Beach.
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BW: 179.4
Yesterday’s Net: -200
Warmup: 0.5 Miles LISS, 10:00, 100 Cals
Conditioning: Metcon
“RJ”
Four (Shortened from Five) Rounds for time of:
Run 800 Meters
25 Pull-ups (Sub for 15 ft. Rope Climb, 5 Ascents)
50 Push-ups
Stats: 35:01, 553 Cals, 160 BPM
Comments: Wanted to do something a little longer this morning than the typical 20-minute metcon. I scrolled through the crossfit hero workout list and settled on this one. I have done this one before but didn’t have time to look up my time. It’s been several years, I know that much. This was a decent time considering I was pretty exhausted and the humidity was thick as soup. Off to work…
3 Likes
Sounds like a healthy and fun habit. Do you choose your board daily for the type of waves you are expecting? You can always convince your wife to get at least one of those boards and let her know that it could be worse, you could be into golf and having to pay every time you go out.
Nice metcon today. Especially is the heat and humidity.
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Pretty much. Since we’ve moved here I have hijacked my wife’s Honda Odyssey and love it because I can pile boards in there and just lock them up. With a roof rack you are pretty much limited to one board and have to ride whatever board you put on top that day (and take it off every night). There are plenty of days where I walk over the dune and watch the waves for five to ten minutes and still can’t decide which board to take out. On days like that, it is good to have a variety in the van. Even if you don’t like the one you chose initially you can go back and grab another. Yesterday was a great example of that. The waves were small and relatively weak. I should have grabbed the longboard but chose the Fish instead. Because of that I struggled to get enough speed but still had a decent time. I would have caught more waves and probably had a better time on the longboard but chose to just stick with the Fish to avoid losing the 5-10 minutes of walking back to the car and switching boards (when you only have an hour). Long story short, it is always better to have options. That’s why golfers have a whole bag full of clubs. Surfing is similar in that regard. Some people have over 20 surfboards and might only take some of them out once every year or two. The conditions just vary that much… The problem is that surfboards cost $800 - $2,000. Golf might actually be more affordable.
Thanks on the metcon. I was tired as shit this morning so it was a good accomplishment just to get that done.
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BW: 177.8
Yesterday’s Net: -800
Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 42:59, 8:35 Pace, 637 Cals, 161 BPM, 162 SPM
Yardio: 1.5 Hours
Comments: Yesterday I spent the entire day in the bottom of an empty, white-washed swimming pool. I skipped lunch so that helped with the weigh in this morning. Needless to say, the farmer’s tan is now in full effect. Ha ha…
Run: I actually put on my board shorts and went up to the pool to swim laps but my key fob wouldn’t open the gate at 7:00AM. I emailed the management company to see if they can give me earlier access. I would love to have that as an alternative to running this time of year. Ended up coming back home and going running instead. It was cloudy with a slight breeze so that was nice. Still not a very fast pace. Oh well… Finished up with a bunch of yardio. Haven’t mowed in 3 weeks since I put down weed & feed. It took a while… Have a good Friday!
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