Wisconsin was great. Got in a couple of really good spinning classes with my dad (still kicking butt at 67, I hope to get there in that shape), a good outdoor session with my sister that led her to do more of the same with my bro in law, some good hamstring suggestions for my mom and plenty of running about with the childrens. Yes, childrens.

It was interesting to work out in a more conventional gym again. At first it was frustrating trying to find an actual pull up bar, then a pull up bar to swing on, then a place to jump around. Eventually I worked it out, but those places are not built for what I want to do…although fun, functional and worth while, I want a rope, some rings, a bag to hit the crap out of, and a loud stereo with quality music.

Got in a lot of pulling, jumping, weighted dipping, some good full court five on five, two miles of sprint walk intervals with my dad, a nice walk with my mom, a nice vanity lift with T and some good conditioning alone.

This week has been one of more experimentation in the space. The Olympic rings have really inspired and I’ve spent a good deal of time/energy just randomly hanging from things, pulling up on things, jumping ang grabbing to a hang on the bar…more play, less work. Still doing lifts, but more concentrated sets throughout the day in short bursts.
Yesterday did quarter miles at our lovely Lil Haiti road track.
75-69-65-65 on three minutes.
Today did field sprints at the park, maybe 125 yards. Ten of them , broken into two groups of five throughout a great park bodyweight workout.
The first four of each set were ramping up, with the second half starting with an explosion and staying at top speed to the finish.

Good days of heavy rain down here. Time to buy some chalk.

CHEESEHEADS

Well, a full week came and went in Wisconsin fast as all get up.
Triopical Storms are upon us in South Florida and the training doesn’t slow.
Sunday is race day again and another chance to break 58:00.
We’ll see…
Full week update tomorrow, as well as some new video’s.

A full day of racin children down the street and playing great basketball with my bro in law and nephew. Nothing much better than that.

The Magic 50

Magic 50 yesterday.

db snatch x5 per arm
db swing x5 per arm
burpees x10
5 rounds with 60 seconds rest between.

70 lb. snatch
60 lb swing

Try it, be careful. Pick a lighter weight and work your way up.
Explosive power, cardio conditioning.

The past few.

As Peter states below, the Garage Strongmang is a beast, but a fun one.
After a few days of rest I have put in a few days of quality free form training.
Lots of pulling bodyweight, as well as new movements on the bar that include release and catch in different capacities. With a bar and yourself you can do most anything, provided you have the strength.

Tonight I went and did the Loose Cannons bike race. HOLY SHIT! Danger Will Robinson, danger.
Ingredients: 50 bike punks on single gear bikes and a few of us traditional bikers screaming through south beach, across the Venetain Causeway, across Biscayne and all other major intersections with no course, just a start and a finish. Two people to the hospital, tons of angry drivers and an F*&^ing RUSH! How many times did I smell tires? Lots.
I took fifth and had a blast. Was in third with a quarter to go but those fixed gear riders have the advantage with big gears and long cranks. Fun times.