Comments: I woke up at 3:00AM with my foot hurting and never really got back to sleep. I had committed to going surfing this morning with some guys from church and, at the time (5:30AM), it wasn’t hurting enough to keep me from going. I took the longboard out and the waves were about as minimal as I would ever consider surfing in, but we still had a fun time. There were about twelve of us out there and lots of jokes and laughing helped take my mind off of the pain. After about an hour I spotted about a 5-6 foot shark that I almost landed on after catching a wave. I paddled back out and told the group and no one seemed overly concerned. I kept all extremities on top of the board for another wave or two and then, luckily, caught my best wave of the session and came in. My foot was hurting more after that and it was a long and painful quarter mile hobble through the sand back to the road. When I was leaving my buddy had just walked back to the road and said he saw the shark too and got the hell out of there. Ha ha… I’m not a shark expert but after a quick Google search I believe that it was either a spinner shark or black nose shark.
I was going to try Advil but my foot was really hurting and swollen so I went ahead and took a few Prednisone. Really pissed to be dealing with this again after only a month or so.
Thanks Shane. Yeah the water was maybe 4’ deep, crystal clear and he was only maybe 10’ away from me so I saw him pretty well. The jetty goes out several hundred yards and I would think that a lot of fish end up in the water next to it so I’m not surprised to have seen that guy swimming around there looking for breakfast.
Comments: We went down the street last night for a friend’s birthday party. My dinner there was: ribs, pulled pork, chicken wings and beer. Definitely hurt up this morning. Ended up with the runs as well so I’m working out in the garage…
Session: Took my time on strength to keep from having to clean out my pants. Still ended it with some widowmaker sets. Not easy at all… Accessory and intervals went well. Done and dripping in sweat.
Thanks Shane. To be fair, there were some rest pauses in those widowmaker sets. Still hard though. After the set of squats I was actually leaning onto my work bench, completely gassed. The only other times I ever lean on something to support myself is after finishing Murph.
Ascend 15 Flights of Stairs. At each landing, complete 10 Push-ups (140 Total).
7:07, 85 Cals, 149 BPM
Then, Descend 15 Flights of Stairs. At each landing, complete 10 Air Squats (140 Total).
6:19, 76 Cals, 142 BPM
Comments: Had something to take care of this morning so I skipped my workout. Can’t keep a good man down though. Managed to get in two quick conditioning workouts during a trip up to the roof at one of our projects. Will plan to train regularly tomorrow.
Metcon
Complete the following for time:
20-Cal Row
20 Med Ball Goblet Squats, 50 lb
40 Alt. Lunges
20 Med. Ball Goblet Squats, 50 lb
20-Cal Row
9:00, 123 Cals, 161 BPM
Comments: Wasn’t really feeling this one but got it done. Good session. The gym was pretty packed this morning but it cleared out toward the second half.
Thanks Shane. I feel like I can lift more on DB Military Press than DB OHP (standing). My back is sore as hell from supersetting glute thrusts and back extensions.
Comments: Woke up with the runs this morning. Had to hang out and drink water for a while before I felt good enough about going to the gym. Got it done.
Metcon
From Josh Bridges
Complete as many rounds/reps as possible in 20 30 minutes while wearing a 20 lb vest.
2 Rounds of (Cindy):
5 Pull-ups
10 Push-ups
15 Squats
After every 2’nd round, do 20 Calories on the Air Dyne.
Post rounds/reps completed: 6 Total Rounds +2 Rounds of Cindy
30:00, 425 Cals, 161 BPM
Comments: That was a good one. Lengthened it to 30 minutes as I was going for at least that amount of effort. I was gassed after this but then did 1.5 hours of yard work. Done.
SS
DB Military Press
18x35s
12x40s
8x45s
8x50s
6x60s
Dead Hang Pull-ups
8
7
6
6
6
Accessory
4 Rounds:
10 RDL’s, 115 lb
10 Back Extensions
4 Rounds:
HS Shoulder Press
2(12x45PS)
2(10x55PS)
Rogers Dual Lat Pull-Down
4(8x180)
56:42, 516 Cals, 124 BPM
Metcon
Complete as many rounds as possible in 12 minutes of:
12 DB Snatches, 50 lb
24-Cal Bike (Precor)
3 Rounds, 139 Cals, 147 BPM
Comments: Was going to do cardio today but I have an earlier morning at work tomorrow so went ahead and lifted. Good session. First time doing conventional deads in a while. Lots of good stuff in that one.
You definitely put in some great work while I was gone. Those were strong incline DB presses and also moving some really good weights on those HS machines. The metcon with the air dyne along with Cindy looked legit also.
Nice pulling on the conventional deads today. Anything over 5 reps on deads I think you can count as cardio.
Comments: First time swimming laps all year. There were a few other people up there too, so that was cool. Got it done. Generally, I did 4 laps of freestyle, then 2 laps of breaststroke for the whole thing. Done.
The jetty goes out several hundred yards and I would think that a lot of fish end up in the water next to it so I’m not surprised to have seen that guy swimming around there looking for breakfast.