Pics from the mid-morning surf report:
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Damn. Glad you made it out. Those look like some serious waves. I have never surfed but I went to Hawaii back in 2001 for New Years. We were getting in the ocean, not even a known surf area this was a swimming beach called Big Beach, and the waves were head high. They beat my ass back to shore where I gave up and sat down and had a beer. It’s unreal how much power those waves actually have.
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Ha ha, yeah, that sounds about right. They have a ton of power, that’s for sure. I don’t really care about wiping out. I don’t like getting caught inside and taking them on the head. Sometimes you get spun around so much you can’t figure out which way is up.
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Yesterday’s Cals: 3,200/+200
BW: 174.8
Garage – Metcon
From Josh Bridges
16 Minutes AMRAP:
15-Cal Airdyne
16 DB Snatches, 40 lb
5 Rounds +15-Cal Airdyne, 200 Cals, 145 BPM
Comments: Just getting things moving here. Mowing the yard now.
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Yesterday’s Cals: 2,700/-
BW: 174.4
Gym
Torque Bike
10:00, 112 Cals, 133 BPM
Legs
Hip Adduction
3(10x150)
Hip Abduction
3(10x150)
LF Back Extensions
3(12x170)
Cybex Squat Press
12x270
10x360
2(8x360)
Squat Pyramid EMOM (Attempted at least…)
5x135
5x155
5x175
5x195
5x175
5x155 (Hammy Pain. Stopped)
SS
3 Rounds
LF Leg Extensions
10x110
8x130
8x150
LF Leg Curl
10x110
10x130
12x110 (Switch to laying leg curl)
47:20, 355 Cals, 111 BPM
Intervals
2 Total Rounds:
3 Rounds of Cindy
20-Cal Row
9:13, 117 Cals, 143 BPM
Comments: Decent session. Should have known better than to try a squat pyramid on my first week back after a rest week. I usually have hamstring pain on those weeks so this was no surprise. I want to try that again though as that would have been really fun. Other than that. Good session.
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Yesterday’s Cals: 3,300/-200
BW: 174.0
Gym
Elliptical
10:00, 106 Cals, 128 BPM
Decline Bench
12x145
10x155
8x165
8x175
8x185
SS
Overhead Press
12x165
10x75
8x85
8x95
8x95
Side DB Raises
5(8x20’s)
Knees to Elbows
5x10
SS
3 Rounds:
LF Seated Dips
8x180 lb
CGBP
8x115
12 Laying Leg Raises
45:00, 379 Cals, 115 BPM
Metcon
From Dan Bailey
15-Min AMRAP
100’ Farmer’s Carry, 2x50 lb KBs
10 KB DL’s, 2x50 lb
100’ Med Ball Carry, 50 lb
10 Med Ball Goblet Squats, 50 lb
5 Rounds +100’ Farmer’s Carry, 194 Cals, 146 BPM
Comments: Stayed up too late last night watching the Panthers stink it up on offense. What else is new… Good session though.
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Yesterday’s Cals: 2,900/-300
Garage
Metcon
From Josh Bridges
4 Rounds:
30-Cal Bike
30 Ab Mat Sit-ups
15 Pull-ups
22:45, 228 Cals, 128 BPM
Metcon
From Chris Spealler
14-Minute AMRAP:
7 DB Power Cleans, 2x40 lb
11-Cal Ski
15 Leg Raises
5 Rounds, 130 Cals, 123 BPM
Comments: Looks like I have re-aggravated my foot. Not sure what I did this time. Haven’t done anything out of the ordinary. I wanted to do cardio today but didn’t want to go do a massive bike ride and put unnecessary pressure on the foot, so instead, I programmed in a few metcons that would be light on the foot. Neither of which were terribly difficult. Better than nothing I suppose… Hopefully this will be better in the next few days.
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Yesterday’s Cals: 2,900/-
BW: 176.0
Metcon
From Dan Bailey
20-Min AMRAP:
30 DB OHP, 2x30 lb
30 DB Snatches, 40 lb (15 Each Arm)
15-Cal Airdyne
3 Rounds +30 DB OHP. 238 Cals, 138 BPM
Comments: Foot still hurting so I’m skipping my bike ride and doing another metcon.
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Yesterday’s Cals: 3,400/+600
BW: 174.8
Row: 5:00
Torque Bike: 7:00
12:45, 100 Cals, 136 BPM
Gym – Pull
Rogers 3-Way Row
12x115 PS
10x115
8x135
8x135 Unilateral
8x135 Unilateral
Accessory
3 Rounds:
10 RDL’s, 115 lb
8 Chins
10x4-Count Flutter Kicks
3 Rounds:
8 Rogers Lat Combo Pull, 180 lb
8 EZ Curls, 60 lb
10 45 lb Plate High Pulls
3 Rounds:
10 Rope Curls
10 Side Lat Cable Raises
12 Second Static Hold, Top of Pull-up
10 Back Lat Cable Raises
41:21, 385 Cals, 124 BPM
Metcon
2 Rounds:
10 Med Ball Squat Cleans, 50 lb
15-Cal Ski ERG
20 Push-ups
15-Cal Ski ERG
8:40, 124 Cals, 166 BPM
Comments: That was a good session. Skipped deads as I didn’t want to load a bunch of weight on my foot. Took some Prednisone yesterday and that has helped a lot. It still hurts though so I am trying to let it heal. Still worked some light RDL’s into accessory work at least. Did some machines today that I don’t do very often. Lots of good accessory combos. The last one was especially fun with alternating between bicep curls, shoulder raises and the static pull-up hold. Came up with that metcon on the fly and it definitely kept the heartrate up. Done.
The Tropical storm is just starting to hit us. School is still in session and everyone is just going about their day as usual.
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Sorry to see the foot is bothering you again. One thing I noticed this week with all my time in the ocean was how hard it was on my feet. Sitting here my feet are still sore. The little sand mountain ranges in the water caused by the waves definitely put your feet through a workout while walking over them. Something you are probably used to but us land lovers are not. 
Good work put in this week regardless of injuries this week.
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Thanks Shane. I wish I got to spend enough time in the ocean to have that problem. Honestly, when I’m surfing, my feet don’t touch the sand that much other than walking to and from the ocean. Hope you guys had a great trip!
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Yesterday’s Cals: 3,100/+500
Gym – Legs
Torque Bike
10:00, 115 Cals, 136 BPM
HS IL Leg Press
12x90 PS
10x115 PS
6x135 PS
4x160 PS
4x160 PS
4x180 PS
Accessory
4 Rounds:
10 Nautilus Glute Drive, 135 lb
10 Back Extensions
10 Seated Calf Raises, 90 lb
LF Leg Extensions
12x110
10x130
8x150
SS
LF Leg Curl
12x110
10x130
8x150
LF Glute
3(8x110 Per Leg)
SS
Hip Adduction
10x170, 190, 210
Hip Abduction
10x170, 190, 210
50:15, 344 Cals, 105 BPM
Intervals
4 Rounds:
10 Med Ball Squat Clean & Jerks, 50 lb
15-Cal Ski ERG
10:15, 143 Cals, 161 BPM
Comments: I hesitated on whether I should do legs today to avoid putting weight on the foot. It feels about 90% better so I went ahead and did legs. I opted for the HS IL Leg Press for my strength lift. The angle of that machine did a good job of keeping the weight off the foot. I did each leg separately too and had some really good sets. That is a good machine. After that I did a bunch of accessory and then a really good interval session. I did the medicine ball C&J’s for the first time last week and they are definitely a keeper. They will have your HR maxed out in no time. Done.
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We had a good time thanks! I guess that makes sense with surfing. We were never much over chest deep in the ocean so my feet never left the ground.
Really good looking workout today Trent. That is some good weight on the leg press. Nice to hear it doesn’t bother the foot. I have a 50 pound medicine ball at the house. I might have to try those clean and jerks out.
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Thanks Shane. That machine is fairly new at the gym. I think I sent you a picture of it a while back. Definitely a good one. Yeah man, give that medicine ball a shot. Doing power cleans with it wouldn’t be too bad, but doing squat cleans (and jerks) is a whole other ball game. LOL
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Yeah I remember the photo and knew what you were talking about with HS IL. Very cool machine indeed!
I will need to look up how to do the clean and jerks before giving it a go.
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I guess a more accurate description of what I’m doing would be “medicine ball squat clean thrusters.” I’m doing what she is doing in this video except I drop the ball at the top and start from the ground on each rep.
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Yeah that looks like it would get the heart rate up really quickly!
Yesterday’s Cals: 3,200/-
BW: 174.8
Airdyne
11:00, 105 Cals, 122 BPM
Gym – Push
SS
Incline DB Bench
10x60s
8x65s
6x70s
4x75s
4x75s
4x75s
Front DB Raises
6(8x20s)
SS
Arsenal OHP
10x45 PS
8x50 PS
6x55 PS
4x60 PS
4x60 PS
4x65 PS
Side DB Raises
6(10x15s)
Accessory
3 Rounds:
LF Seated Dips
12x140
Leg Raises
3x12
3 Rounds:
8 Smith Shrugs, 225
10 High Pulls, 60 lb
10 Knees to Elbows
10 Rear DB Raises, 2x25
55:15, 418 Cals, 108 BPM
Metcon
3 Rounds for time:
14 Power Snatches, 65 lb
21-Cal Row
10:45, 143 Cals, 156 BPM
Comments: Had a tiny bit of foot pain this morning. I’m hoping it was from running around with my son in the yard last night and it goes away quickly.
Good session. Started with a warmup in the garage and then hit the gym after I dropped my daughter off. I’m starting to meet people in the gym after almost a year of flying under the radar. LOL. So that means I’m chatting some between sets and that makes things take longer. I could have gone heavier on Incline DB press but didn’t feel comfortable trying to get heavier dumbbells to my chest. I should probably reserve that lift for lighter/higher rep weeks.
4 Likes
Nice workout Trent. Those are some strong incline DB presses. Ilike the combo with the front raises as well. Also some good OHPs.
Accessory work looked good.
Any metcon that includes the rower you know is going to get the heart rate up! 
Good to hear you are meeting people in the gym. I had a lot chatty people when I went during lunch time. Early morning crew must not like me or maybe I am not awake because no one seems to want to talk to me.
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Thanks Shane. Wanted to go heavier on Incline DB Bench but didn’t feel comfortable getting heavier DB’s to my chest. Should probably save that lift for lighter/higher rep weeks.
Ha ha, on the chatting. I would hope that the lunch time crew is in a better mood. I’m usually half asleep in the morning. One of my good surf/church/neighborhood buddies has started going to the gym so we definitely talk a lot. I’ve started talking to some of the other regulars as well. A lot of the people here grew up here and most of them have known each other their whole lives so it is a pretty social crowd in there already, at least compared to most gyms I’ve gone to in the past. I’m definitely extroverted but am also extremely sensitive of my use of time, so it is kind of a mental battle for me. Ha ha…
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