See minivans are cool! 
Damn I didn’t realize boards were that much. 
You have almost in surf boards as I do in motorcycles. LoL.
Solid pace on that run yesterday. That would be nice if you could get in early to the pool to swim laps, especially with the heat.
Way to knock out all that yard work after running 5 miles. That should definitely help the calorie deficit.
Ten years ago they were $400 - $1,000… 
Thanks on the run. Luckily the property manager is going to give me access to the pool starting at 5:45AM so maybe I can swim next week…
BW: 179.0
Yesterday’s Net: +300
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Box Squat
12x95
12x115
12x135
Bench
12x95 > 100-M LISS
12x115 > 100-M LISS
12z135 > 100-M LISS
Stats: 14:55, 158 Cals, 129 BPM
Accessory
Complete the following for time:
One set of 40 lb Goblet Squats for Max Reps: 40
10 Bench Press, 115 lb
12 Leg Raises
10 Ring Rows
10 Goblet Squats, 80 lb
One Set of 95 lb Bench for Max Reps: 27
12 Leg Raises
10 Ring Rows
10 Goblet Squats, 80 lb
10 Bench Press, 115 lb
12 Leg Raises
One Set of Ring Rows for Max Reps: 17
Stats: 9:03, 114 Cals, 141 BPM
Conditioning: Intervals/Sprints
3 Rounds:
20 KB Swings, 40 lb
100-M LISS
Stats: 7:43, 109 Cals, 153 BPM
Comments: My left foot has been hurting again and a little swollen. I’m gonna try extra hard to not screw it up this week. This is the last week of training before vacation so I’m doing reps of 12.
Session: It rained cats and dogs yesterday so the humidity is about 1,000% in here this morning. I was drenched in sweat after a half mile of LISS. Got it done. Off to Emerald Isle today.
BW: 179.0 (How ITF???)
Yesterday’s Net: -400
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Hex Deads
12x145
12x165
12x185
Overhead Press
12x65
12x75
12x85
Pull-ups
12xBW
12xBW
12xBW
Stats: 13:45, 128 Cals, 123 BPM
Accessory
4 Rounds:
8 RDL’s 115 lb
8 Ring Dips
8 Barbell Rows, 115 lb
10 Back Extensions
Stats: 7:45, 102 Cals, 146 BPM
Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
15 Deadlifts, 95 lb
15 Hand-release Push-ups
Stats: 4 Rounds, 130 Cals, 145 BPM
Bro Work
One Set of Straight 65 lb Bar Curls for Max Reps: 12
One Set of Straight 55 lb Bar Curls for Max Reps: 12
One Set of Straight 45 lb Bar Curls for Max Reps: 12
Stats: 3:50, 44 Cals, 134 BPM
Comments: Hot and humid again this morning. The low only got down to 80 last night. I skipped lunch yesterday and somehow still woke up heavier than the previous day???
Session: Supersetting 12-rep deads/OHP and pull-ups is hard. It’s even harder in a sauna. Ha ha… Accessory was pretty standard. The metcon really did a good job of finishing off the posterior chain. Lot’s of deads in that workout. Did some curls just for fun at the end. Off to Myrtle Beach. It’s supposed to be 100 degrees here today. Hopefully the breeze cools things off a little.
You have been getting in some great work while I have been gone. Sorry to hear about the foot. Sounds like you are headed out on vacation about the time I am coming back. You are definitely getting enough work in this week to earn some time off.
Don’t work to hard out in the heat this week. It’s definitely rough out there.
Thanks Shane. It is, what I refer to as, “the time of reckoning.” This is when it really heats up outside and my body is adjusting to working out in those conditions. Looking forward to relaxing on the beach this time next week. That is a preferable way to be in the heat. 
Hope you guys are enjoying your trip!
BW: 177.4
Yesterday’s Net: -1,000
Conditioning: Metcon
Complete as many rounds as possible in 45 minutes of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 KB Swings, 40 lb
25-Cal LISS
Stats: 9 Rounds in 45:15, 605 Cals, 146 BPM
Comments: I have skipped lunch probably 4 days out of the last week. It looks like that is finally showing up as weight loss. (Note: I’m not developing an eating disorder, work has just been extremely busy.) It is also a lot easier to skip lunch when its blazing hot outside… Just going to get some metcarnage in this morning.
Metcon: I had saved this one in my spreadsheet for a while. I took it from crossfit and changed it up, adding Pull-ups, KB swings and subbing LISS for rowing. Also, I extended it from 20 – 45 minutes. Good metcon. I am starting to really like the longer metcons. Before, I would do a mile or so of LISS then a 20-minute metcon. It’s more fun to just do a long metcon. Alright, have a good one folks!
BW: 178.2
Yesterday’s Net: +400
Conditioning: Distance Swim. Pool.
1 Mile, 32:55, 468 Cals, 145 BPM
Comments: First distance swim in about a year. I went up to the pool and when I started there were two other guys in the pool swimming laps. I didn’t realize it but the swim team was doing a mock meet this morning, so by the time I left they had blocks, tables and speakers setup and half the kids were there. Ha ha… Time to mow the yard…
Hope you are have a great vacation Trent!
BW: 177.2
LISS: 0.5 Miles, 10:00, 100 Cals
Ramp-up Week
(Superset)
Box Squat
8x115
6x145
4x165
2x185
Bench
8x115
6x135
4x155
2x185
Stats: 14:00, 99 Cals, 108 BPM
Accessory
4 Rounds:
8 Jump Squats
8 Barbell Rows, 95 lb
8 Push-ups on the Barbell
8 Leg Raises
Stats: 5:30, 61 Cals, 130 BPM
Conditioning: Surfing. Station One.
1:15:00, 350 Cals, 100 BPM
Comments: Took last week off completely while on vacation. I did surf 6 out of 7 days, although the waves were pretty small for the most part. Other than that, I got some exercise carrying beach tents/chairs/toys out every day. It was a great trip and much needed break. All joint and foot pain all but disappeared, which tells me I need to change some things up. I’m thinking of capping my workouts at one hour. If I want to/have time, I can hit it again later in the day. I need to get some Hokas and inserts as the podiatrist recommended. Running probably needs to be a rarity so I need to get a bike.
Session: Just doing a ramp up week to get back into it. The weight was very light and manageable. Accessory was quick and easy. As soon as I finished accessory, I changed into board shorts and drove to the beach to go surfing. The tide was pretty much dead high so I ended up surfing shore break. That is pretty tricky but it was, at least, breaking in about waist-deep water. Didn’t get any great waves but had a decent time.
Good to hear you had a great vacation. Setting up all the beach stuff is definitely not easy work. Also good to hear that your foot pain all but disappeared. Running is definitely tough on the body and I think a bike is a good idea. Rucking might not be a bad alternative if you kept it on the lighter side as well or hit up the gym and climb those stairs of doom. LoL.
I like my Hokas. I have had the Bondi, which I ran in, and the cliftons, which are my everyday walk around shoes. Both are comfortable.
Nice work put in today.
Thanks Shane. Yeah, our beach tent weighs about 70 lbs, so I have to do a log carry with that thing that is probably 100 yards or so through the loose sand. Not to mention all the other stuff and surfboards. It is definitely work.
Definitely going to look at some Hokas. Evidently they are supposed to be much better for your feet. I hope so! 
BW: 179.2
Yesterday’s Net: +100
LISS: 0.5 Mile, 10:00, 100 Cals
Ramp-up Week
(Superset)
Hex Deads
8x165
6x185
4x205
2x225
Overhead Press
8x75
6x85
4x95
2x105
Pull-ups
8xBW
6xBW
4xBW (3-Count Pause)
2xBW (6-Count Pause)
Stats: 16:30, 115 Cals, 109 BPM
Accessory
4 Rounds:
8 RDLs, 115 lb
8 Barbell Rows, 115 lb
8 Push-ups on the Barbell
8 Back Extensions
Stats: 8:15, 94 Cals, 132 BPM
Conditioning: Metcon
21-15-9 reps for time of:
Left-arm kettlebell snatches, 40 lb
Right-arm kettlebell snatches, 40 lb
Pull-ups
Stats: 13:22, 164 Cals, 138 BPM
Comments: A couple of birds flew into the garage during my first set of deads. That broke my concentration a little, but I didn’t drop the barbell. Ha ha… Other than that strength went well. Accessory was manageable. Got that metcon from crossfit and it didn’t disappoint. It’s hard to get through one-arm KB snatches quickly. Done.
BW: 179.2
Yesterday’s Net: +100
Conditioning: Metcon
Complete as many rounds as possible in 20 minutes of:
8 DB OHP, 40 lb
8 Pull-ups
8 Ring Dips
8 DB Power Cleans, 2x40 lb
Stats: 6 Rounds, 226 Cals, 128 BPM
Comments: Our daughter woke us up at 3:00AM with an upset stomach and fever so we slept in this morning. This is all I had time for. Good metcon. More like an extended accessory session really.
Good workout put in yesterday despite the bird attack. 
Sorry to hear about your daughter. 
Hopefully it passes by you and she is better quickly.
Thanks Shane. She woke up fine yesterday. Not sure what it was. She hasn’t been exposed to much other than the pool so we were thinking maybe there was some funk in there? That’s why I went running instead of swimming this morning. 
BW: 178.0
Yesterday’s Net: -400
Conditioning: Distance Run. Outdoor. Paved
5 Miles, 44:14, 8:50 Pace, 667 Cals, 165 BPM, 157 SPM
Comments: Originally wanted to go swimming this morning but we are wondering if some virus in the pool is what had my daughter feeling bad two nights ago so I went for a run instead. I could definitely feel the time off. Usually, my mentality is, “how fast can I go?” Today it was, “Can I just finish this run?” Ha ha… Huge two days of work coming quick. May be taking tomorrow off. Have a good day!
Good to hear your daughter was feeling better today also a good idea to skip the pool. 
I see you are out running again. The foot must be feeling better.
I see your journal is so popular it has attracted the spammers. Haha
BW: 177.0
Yesterday’s Net: -500
1-Mile Jog
7:50, 120 Cals, 147 BPM
Bro Work
3 Rounds:
8 Straight Bar Curls, 65 lb
10 Leg Raises
12 CGBP, 95 lb
14 Calf Raises
Stats: 6:00, 61 Cals, 133 BPM
Comments: Just getting the blood flowing this morning. Late night of work last night and an early morning today. Come on weekend!
Solid work Trent. Enjoy your 4th of July!