Thanks Shane. Yep, I’ve been feeling fine (knock on wood). Hopefully it stays that way… That metcon was actually a different one that I have been sitting on for a while. In this one the row distance increases as the push-up reps decrease. In Dan’s, both the row and bench (push-ups) decrease. I still want to give his a try. In his notes, he says to do the bench reps at a weight where you can comfortably get a set of 20 when fresh. That would probably be 135 for me. That being said, I think either of us could crush that in under 10 minutes.
On the bike, that is only a 16.33 mph pace so I still have a long way to go to catch you.
Metcon I
10 Rounds for time of:
5 Pull-ups
10 Push-ups
5 Rounds for time of:
10 Knees to Elbows
10 Back Extensions
2 Rounds for time of:
25 KB Swings, 40 lb
25 Goblet Squats, 40 lb
Stats: 20:05, 208 Cals, 127 BPM
Metcon II
Complete the following for time:
LISS 400M
20 Single-Arm DB Snatches, Alternating
20 Double DB Cleans
50 Sit-ups
20 Double DB Cleans
20 Single-Arm DB Snatches, Alternating
***Stopped here. Had to take kid to school.
LISS 400M (Did not finish)
Comments: Our son turned 4 yesterday so we went out to dinner. Blew my calories by eating appetizers and then cake afterwards. Still broke even (although it is hard to estimate the random stuff) I’ve decided that a 20-minute metcon on Thursday probably isn’t going to get it done so I’m trying to do 40+ minutes of total effort from here on out. I did two metcons today, well, almost. Had to stop to take my daughter to school. I wanted to get more in so I stopped in at the gym and did 15 minutes on the stair climber. Much better.
I’m not sure what Shane does but I get my metcons from (CrossFit.com: WODs) and a few people that I follow on social media. I have an excel file that I copy and paste metcons into, usually for a future date. Some of them I sit on for years. I treat them as conditioning, whereas crossfitters treat them as the holy grail of strength, conditioning and the secret to the universe… I’ll usually adjust the weight, reps or exercises to suit my equipment, injuries or a number of other factors. So I use them as a basic template and adjust from there.
Accessory III
2 Rounds:
20 Back Extensions
15 Straight Bar Curls, 60 lb
15 Dips
5:52, 68 Cals, 139 BPM
Comments: Blowing off more steam this morning. It’s been a pretty busy week and I finished the day yesterday pretty heated. Looks like both Torque bikes are broken now so I went with the elliptical instead on my warmup. After that I put together some good supersets that definitely got the blood and sweat flowing. It was a good stress release. If there is anything rideable out there today I am going to try and go surfing. Have a good day!
Solid couple of days worth of work Trent. Nice metcon there. You got a lot done in 15 minutes. Happy birthday to your son.
Your Friday freeday looked fun, all except for those 25 x 95 rep squats. haha. That is a lot of damn reps on squats. Nice DB pressing with that 20 rep finisher. That along with those 2 sets of accessories definitely would work to blow some steam off.
Hope you got a chance to catch some waves. We are dealing with Tornado watches down here and a lot of rain.
Thanks Shane. He had a good birthday and tomorrow will have another good birthday (party) with 16 kids and their parents (WTF???).
Thanks on the sessions. Those widow maker sets were inspired by yours and I’m pretty sure yours were heavier. The surf never came together today so I went for a walk from my office instead. Walked down that old dirt road, down to the intracoastal waterway. Then, along the waterway for a while and came back via a trail through the woods. It ended up being just a hair over 3.10 miles so if I ever feel like going running (trashing my joints) again I have a perfect 5K route. Gorgeous day for a run with temps in the mid-seventies and a nice breeze. Sorry for all of the tornadoes. I think the weather is supposed to get crazy here tonight too.
So how’s bodyweight/composition tracking of late fella? I noted it disappeared from your log entries a while back… (no judgement!) - steady as she goes or trending in intended directions?
Ha ha, thanks for asking. Honestly, I’m not sure of my bodyweight at the moment but it is probably a few pounds lighter than it was a month ago (probably around 180 lbs). Long story incoming:
This has been the winter of sickness for our kids, especially our son. He has been sick almost constantly since November and wakes us up several times per night when he isn’t feeling well. I’m a really light sleeper and since I hang off the side of buildings a lot for work (pretty dangerous) I have mostly been sleeping in the guest room for a while. That’s the only way I can get good sleep. The scale is in the master bathroom so I haven’t been in there to use it lately (I weigh in first thing in the morning). I have weighed myself a few times after coming home from the gym and usually after chugging two bottles of water but figured those aren’t true readings, so I don’t post them. That’s the long answer. I’m hoping that the upcoming warmer weather brings less sickness for our kids and we can get back to normal. Sleep is important though and when your life depends on it you have to do what you have to do…
Family comes first, hope your son is fully on the mend now. The joy of kiddo’s bringing home everything from school etc too. Totally understand. Throw in light sleeping… you’re doing great getting in the above work done around it.
Comments: Tried to sleep in the master bedroom last night and didn’t sleep well. Only got 5 hours. Still got a decent session in this morning. I supersetted a lot of stuff and basically just combined accessory work with my main lifts. First time ever doing wall balls and I really like those. Too bad they cost over a hundred dollars at the sporting goods store.
Warming up with a row is a great way to get started. I am not sure there is a longer workout minute out there than on a rower, except for maybe a plank. I still think the rower takes it though.
Strong squats and DB benching. Deads and I love those DB rows.
I have never really messed around with wall balls. Titan fitness might be a good place to check for a better price on those.
Thanks Shane. The rower is definitely tough. I would say burpees and thrusters would definitely top that though. Luckily I don’t really do those anymore…
Thanks on the session. Yeah, Titan wall balls are definitely more affordable. Might have to grab one of those instead.
Warmup: Metcon
At a conversational pace, complete as many rounds as possible in 8 minutes of the following:
10 Sumo Deadlift High Pulls, 75 lb
10 Push Press, 75 lb
5 Rounds, 83 Cals, 126 BPM
SS
DB Overhead Press
12x30’s
12x30’s
12x30’s
8x40’s
8x40’s
8x40’s
HG Pull-ups
5
7
8
10
10
10
9:49, 110 Cals, 134 BPM
Accessory
3 Rounds:
8 Floor Glute Ham Raises
One set of 40 lb DB OHP for Max Reps: 14, 12, 10
15 Push-ups
One set of HG Pull-ups for Max Reps: 10, 10, 10
15 Rows, 75 lb
12 Back Extensions
12:43, 123 Cals, 121 BPM
Metcon
5 Rounds for time:
12 SDHP’s, 75 lb
10 DB Thrusters, 2x30 lb
8 Chest to Bar Pull-ups
6 Toes to Bar
19:00, 246 Cals, 149 BPM
Comments: Had a bunch of stuff land on my plate yesterday at work so I didn’t sleep well again last night. Just doing a garage session this morning. Started with a warmup metcon, then did DB OHP/HG Pull-ups. Accessory was a good mix of max rep sets followed by light weight/high rep sets. Stayed away from any sort of deadlift variation as my lower back is sore from yesterday. Finished it off with the metcon that I sent to Shane yesterday (from Dan Bailey). I reduced the weight and subbed some things but it was still a great metcon. Alright, off to Myrtle Beach.
Comments: Felt like the pollen was finally getting to me this morning. I was pretty lethargic but still managed probably the best pace for a bike ride that I’ve had to date. That was almost 17 mph. HR was a little higher than usual too but it makes sense. Alright, off to work.
I’ll usually adjust the weight, reps or exercises to suit my equipment, injuries or a number of other factors. So I use them as a basic template and adjust from there.
Luckily I don’t really do those anymore… 
