Easiest thing in the world

One cup soy milk
One cup oatmeal
One scoop Jay Robb chocolate whey protein powder

fat-9g (saturated 1.5g)
carbs-60g (fiber 9g, sugars 6g)
protein-42g
potassium-690mg
sodium-300mg

Monday and Tuesday

Monday

Fast and Furious
20 minutes
As many rounds as possible of:

1. 10 pull ups
2. 10 db swings overhead per arm (I chose 30 lb)
3. 10 plyo push ups (hands must leave ground)
4. 10 tuck jumps (jump as high as possible, tuck knees to chest)

My goal was 10, I got to 8 1/2 in the alloted time and finished 9 at 20:27.
Grip strength really comes into play later, as the pull ups take it out and the db swings become a real challenge with the forearm locking along with the grip.

Finished with a few V-ups, turkish get ups and side bends.

Tuesday

Took myself to the local gym as Peter had the space for the eveining.

100 jumping jack warm up
15 45 lb. bears (clean, front squat, overhead press, squat, overhead press, repeat)

3 rounds of:
-85 lb. jump squat x10
-1 arm/ 1 leg plank hold, 30 seconds each arm/leg
-25 lb. plate chest flex (plate goes from midsection to shoulder level with elbows locked) x10
-45 lb. plate rotation (plate goes overhead in full circle first to the right and then left) x10
-hanging V-up (hang from a pull up bar,bring your feet to the bar, bending at the waist) x5
No rest between rounds

3 rounds of
-85 lb. clean and overhead press x10
-bodyweight tricep extension x10
-lunge jumps x20
-close grip push ups x10
No rest between rounds

Assisted one arm pull ups
x5 each arm 150lb
x3 each arm 135lb,
x4 each arm 120 lb, unassisted super slow down, two arm up

Protein, water, stretch

Then I jumped in the car and went to the local inner city track. Packed with people of all ages walking, running, doing field activities. Good stuff. Watched Olympic hurdler Bershawn ‘Batman’ Johnson run five 200’s at around 22-24 seconds effortlessly. I spoke with his coach, he said he was working on relaxing. Okay, right.
I was also there to do 200’s, eight of em with 200 meters walking rest.
The first two were at 27, the next three at 28, then a 29 and two 30’s to end. It amazes me that I used to hold these paces for 800 meters. Can anyone guess was my new quest is? Sub 2:00 half mile (again)? Why not. The first four intervals felt good, then the oxygen deprivation/side aches/lactic acid build up kicked in and it was a whole lot of mental push.

After I finished with the runs I went over to the pull up bar and traded sets with a couple of guys and got some new ideas for the bar. If you ever want inspiration for exercising, go to the inner city parks and watch. Anything can be used, there are no weights around and yet there is enthusiastic work being done on minimal or no equipment. These two guys were on nothing more than a pull up bar and managed to use every muscle in the upper body and core.

So,

10 baseball grip (hands together) side to side pull ups
8 L position seated chin ups
8 side to side pull ups
10 upside down pull ups
5 slow motion pull ups w/ 5 second hold, 5 second drop

I tried a few of the other moves that I saw the guys doing and got some advice. By this time my grip was failing and I was spent.

I found out that the big chain grocery is now carrying grass fed organic beef. MEAT for dinner.

Sunday

Welp, Saturday was somewhat of a rest day.

Sunday, up at 5:00 am and on to Crandon Park for race 2 in the Key Biscayne Triathlon Trilogy.
In the first five strokes of the swim I had my ankle timing chip stripped from my ankle by another swimmer, thus disqualifying me from the official standings. I was happy that I started my watch.
It was a tough day. Choppy water made for a bumpy swim as the front four of us kept bumping and had a sloppy turn that included all of us getting tangled and then having to move around the slowest swimmers from the previous wave (these races are started in waves seven minutes apart to ensure safety) . I was third out of the water, about 15th or so after the bike and ended in 10th for my group, 52nd or 53rd overall, about 10 places better than last time. Not bad for a 1,000 person race. The bike ride was brutal as the last half was head on into the wind, some of it uphill.

58:49 total time, 40 seconds slower than last time…I know I was moving faster, but conditions take their toll. The run was very hot as the sun had gotten up and there was no cloud cover. Next time I will break 58:00. COnsidering last season I couldn’t break an hour, I feel pretty good about my overall fitness progress and look forward to racing. I used to get nervous and wonder why I was doing these things. Now I get relaxed and anytime the question of why enters into my head, it’s answered right away with , ‘To be your best stupid, NOW GO!!!’.

Saturday 1pm class @ Garage

First saturday class. Did not have much of a turnout. Joe did make it though a bit late. We put him through the wringer. Ladder drills with pushup/bw squat at the tails, followed by FRAN in which he beat his previous time by 3 minutes to make his new time 9:36 . Followed that up with 60lb 1arm rows. Then abs, core. Finished off with a tire slam. This is Joe. GO JOE!

Friday

A few of the inevitable movements at the morning class…push ups, squats, balance work, etc.
A few of the inevitable movements when a client brought a friend that wanted to see the space…ring pull ups, rope climb, ladder pulls, etc.
Otherwise, rest and meat digestion.
Tomorrow more of the same.
Sunday, race time.
food and lay down as much as possible til then.