March 30, 2019

Daily score: 8

Workout:

A. Weighted pull ups; 2-3x5; rest 2min


25x3
28x2x4

B. Negative ring muscle ups; accumulate 10 slow controlled reps not for time


10

C. Strict hspu; 30 reps for time


3:51 (5/5/5/3/2's)

+
9 min amrap:
6 CTB pull ups
9 S2O 75#
12 bar facing burpees
rest 1 min


3+6+9+7 burpees

7 min amrap:
4 strict pull ups
25 foot hs walk

1+4 strict hspu's

I wore my 20# weighted vest for the pull ups to get used to it and then added weight.  Negative mu's felt strong today, I feel like I was able to do the the slowest I've ever been able to.  CTB felt great today too.  But damn.  The handstand walking was awful.  I just struggled d/t being out of breath and was barely able to do 5 feet at a time.  I feel like I've taken steps backward with handstand walking.  I also messed up and did hasp's instead of pull ups in that 7 min amrap but doubt it mattered.  Thanks!

March 28, 2019

Daily score: 9

Workout: 

A. Power snatch x1/hang squat snatch x1/OHS x1 - build to a max of the complex

95

B1. Wall balls; 30 AFAP x3; rest 20 sec

done x3, all unbroken, 14# to 9 foot

B2. Thrusters; 15 AFAP 65# x3; rest 20 sec

8/7, 8/7, 9/6

B3. Front squat; 5, 5, 5; rest 3 min

95, 105, 115

+
EMOM 24 min:
1- 25 foot OH walking lunge (switch hand per set)
2- 10 TTB
3- 6 DB step overs
4- 15 sec side plank per side

40# DB on the OH lunge
ALLLL the TTB done unbroken!!!
35# DB/hand on the step overs, 20" box

Felt great for this one today.  The power snatch is the limiter on the complex.  I do have to say I'm still feeling a little 'wobbly' in the elbows, shoulders.  The B series was tough!  It was the thrusters that were the worst, I just could not do them unbroken.  The last set of squats at 115 were crazy hard too.  Loved the emom, super stoked to get the ttb all unbroken, it's like I had a break through and they're back!  Thanks!

March 27, 2019

Daily score:8

Workout:

Bike trainer 10 min easy warm up

done

+
18 seconds bike sprint @100% effort
rest 1 min
20 seconds V-ups
rest 1 min
18 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x12 sets

52 some odd minutes
around 11-12 V-ups per round

+
18 seconds bike sprint @93-100% effort
rest 1 min
20 seconds toes to bar
rest 1 min
18 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x12 sets

40+ minutes
7-9 TTB per round, 12 seconds per hanging L-sit (bent knee)

+
stretching/cool down work 20 min

done

Did this alone this week which was good because it was all I could do to focus on the clock and keep the times, that kept my mind busy.  It still felt never ending.  But I am proud of going hard on alllll the sprints.  I had an audiobook on and was able to hear the bike slowing during my sprints around the last 5 of 18 seconds, even though I tried to fight it.   Quads felt way better on the plank holds (and L-hangs) this week, probably since I had a rest day the day before.  Completing this felt like a good accomplishment, feel great the next day.  Thanks!

March 25, 2019

Daily score: 7 (dog sat last night, pretty poor sleep)

Workout:

A. Squat snatch; 5 singles @80% 1rm, 4 singles @84% 1rm, 3 singles
@88% 1rm, 2 singles @91% 1rm, 1 single @95+% 1rm; rest as needed bw
sets

93 x5
98 x4
103 x3
108 x2 (failed a middle rep)
113 fail x2

B. Squat clean and jerk; 5 sets of 3; rest 2 min (all 3 reps must be
complete within 30 sec)

 115, 115, 115, 120, 125

C. Back squat; 5x5; rest 2 min

135, 140, 145, 150, 145

D. Rear foot elevated split squat; 8-10x4/side; rest 1 min bw sides

20# kb at chest x10/side
26# x10
35# x10
40# DB x10

E. Barbell hip thrusts; 10 reps x4; rest 90 sec

125 x10 x4

+
row sprint 10 seconds @100% effort
rest 20 sec
x10 sets

done, total 50 cals

+
stretching/cool down/mobility work 20-30 min

done

I was having fun snatching until I missed some lifts :/.  Not sure what is going on.  I hate getting 'weaker'.  Not sure I was able to hit 115 last time I tried either.  Feels like a wrist/elbow/shoulder stability issue maybe.  The fast clean and jerks were tough.  Not natural for me to dig up that much power in a short time frame, hopefully improving that weakness.  Just barely squeaked in the last rep at 125.  Did two quick lifts with a push jerk and then the last single with a split jerk.  Back squats at 150 got pretty slow and collapsing back so I backed off a tad.  RFESS I really went after, I think I was feeling bad about my performance thus far and wanted to attack something.  They felt good.  Hip thrusts and row and mobility - all good.  I don't know if it's just one night of bad sleep or if I am just needing more recovery time as I get older.  Just wish I could be 'on' everyday.  Thanks!

March 24, 2019

Daily score: 8

Workout:

Outdoor day

Mountain biking 2 hours

1.5 hour climb

This felt great, I could have even pushed the pace a bit more.  I usually struggle more toward the top of this climb but felt great today.  I really needed the laid back recovery day I had the day before.  Thanks!

March 22, 2019

Daily score: 7 (sore glutes)

Workout:

PM
19.5

162 reps (through the 21's)
 
15/10/8 th and doubles on the ctb
13/8/6 th and doubles until 21 then singles
10/6/5 th and 2 doubles then singles ctb

PM
Swim 15 min easy (no warm up, just jump in and continuously swim)

done

+
Max distance underwater dolphin kick
x5
rest as needed
 (*ensure you have a partner or lifeguard on duty and go to about
8-9/10 discomfort.  not true max effort)

3/5 the whole length

+
Sprint 25 @100% effort
rest 45 sec
Sprint 25 @100% effort
rest 45 sec
Kick 25 @100% effort
rest 45 sec
Kick 25@100% effort
rest 2 min
x5 sets



 Done x5



I was anxious about the Open workout from the second I read what it was.  Like everyone else, I'm sure.  I have a poor history with CTB.  I got all this done today since I was off work and wanted it off my mind.  Super proud as it turns out at how far I got.  I was trying not to get to 'blown' on the thrusters and to use mostly legs/hip pop to save my arms.  I executed that well.  And then  it was all about picking a pace on the ctb that kept me going but didn't get to failure.  It hurt.  Didn't tear my hands which was nice.  Once again, motivated to be better at ctb.  Swimming after felt great.  That was a good hour in the pool, all good, feeling more and more comfortable.  Thanks!

March 21, 2019

Daily score: 7

Workout:

A. Single leg RDL; 8-10x3; rest 1 min bw sides

30# in one hand x10
35 x10
40 x10

B. Two arm KB OH walking lunges; 50 feet x4; rest 90 seconds

 26# kbs x50 x4

C. barbell step ups; 20 alt'ing reps x3; rest 90 seconds

 65# barbell x20 x3

D. Side to side cossack squats; 10 alt'ing reps x3; rest 1 min

 10 x3

E. Pistols; 10 alt'ing reps x4; rest 90 seconds

 10 x4

F1. Short hamstring isometric; 20 sec x4/side; rest 40 sec
F2. Seated 90-90 hip internal rotation lift off; 10 sec x4/side; rest as needed
F3. Seate 90-90 hip external rotation lift off (front leg); 10 sec
x4/side; rest as needed


Done x4

Did more weight than I've ever done with the rds's and it felt good.  Left leg feels more difficult to balance in the lower leg but super strong through the hip and right leg has solid balance through the knee/calf/ankle but more challenging through the hip/pelvis.  OH walks weren't as bad as I thought they may be.  Step ups were harder than I imagined!  65 felt pretty heavy and was also surprised by the challenge on my core/back to keep a nice upright torso.  I do cossacks everyday in warm up so the felt easy.  Pistols were pretty good the first set but I felt them as I went on.  No problem doing them all unbroken though.  The last series went well, needed that.  I really felt all of this in my glutes the next day, sore and tight.  Thanks!

March 20, 2019

Daily score: 7 (a little tired)

Workout:

A. Strict pull ups; amrap unbroken x5; rest 90 seconds

7, 6, 6, 5, 5

B. Strict hspu; amrap unbroken x5; rest 90 seconds

11, 8, 7, 7, 5

C1. Ring rows @2022; amrap unbroken x4; rest 1 min

10, 10, 9, 9

C2. Ring push ups; amrap unbroken @2022x4; rest 1 min
* externally rotate and protract at the top

8, 7, 6, 6

D1. Hollow body hold; amsap x3; rest 30 sec

35, 25, 30

D2. Arch body rock; amsap x3; rest 30 sec

35, 31, 32

D3. Side plank; amsap x3/side; rest 30 sec

R/L 1'/1', 1'/1', 1:24/1:05

D4. HAnging L hold; amsap x3; rest 30 sec

20, 15, 12

D5. Straddle ups; 20 reps AFAP x3; rest as needed to full recovery

20 x3

E. CTB pull up tech work 10-15 min

done x 5 mins

Great shoulder workout, was smoked by the end and sore the next day.  HSPU's felt amazing today.  Core stuff was challenging, I think maybe I had some fatigue from the previous days core work too.  My shoulders were shot by the time to work on CTB and I stopped when I felt a sketchy pain kipping and called it a day.  Thanks!

March 19, 2019

Daily score: 8

Workout:

Bike trainer 10 min easy warm up

done

+
15 seconds bike sprint @100% effort
rest 1 min
15 seconds V-ups
rest 1 min
15 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x10 sets

done, around 7-9 V-ups/round

+
15 seconds bike sprint @93-100% effort
rest 1 min
15 seconds toes to bar
rest 1 min
15 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x10 sets

done, around 6-7 ttb/round, 10-12 seconds  per round on the L-hold (mostly bent knee)

+
stretching/cool down work 20 min

done, priceless

The first series took a lot of patience, just felt like forever.  However, 15 seconds of intensity was hard every time.  It's insane maybe, but my body would rather go easy for 80 minutes than have to dig deep to 100% 40x 15 seconds.  That was hard...mentally as well.  I kinda just wanted to get them done without the rest to ease my mind (of course I would never do that), but the rest made it so that I was able to reach 100% and not taper off, and that hurt.  The V-ups felt strong.  The plank was hard for my quads, core felt great.  It was just hard to go from 'all out' on the bike to holding my legs still.  My quads were feeling 'full' at the start of the second series.  My right shoulder is 'giving' on the TTB.  It just doesn't stay engaged as well as the left.  I noticed it on the bar muscle ups in the Open.  It wants to internally rotate at the humerous and flare the elbow out.  When I do strict pull ups I can tell I am stronger if I can force the scap and humerus to more retract and externally rotate.  If I could fix that pattern I'm sure I'll have muscle ups so much better (duh), I feel like I have the strength on that side but the joint movement pattern, timing, whatever, is off.  Left side feels amazing.  Anyhow, it didn't 'hurt'.  I started each L-hold with 2-3 seconds of straight legs then went to bent knee, my quads just couldn't do it.  I ate relatively more carbs throughout the day today and felt great for this whole workout even doing it from 5:30-7:30p, that was amazing, normally I'd be getting a little light headed and 'tired'.  Great change in the plan, thank you!  I desperately needed the stretching after this one or my legs would have seized up.  I really tried to go 100% for each sprint.  Sore the next day but not terrible.  Thanks!

March 18, 2019

Daily score: 8

Workout:

A. Thruster; build to a tough single

130

+
5 rounds For time:
3 heavy thrusters
3 heavy deadlift
 * ~80% 1rm for both

110/215
8:20

rest as needed
3 rounds for time:
10 thrusters 65#
10 deadlift 135#

 3:35

rest as needed
for time:
30 DB thruster 35#/hand
30 DB power cleans

5:14
(2:25 thrusters, 12/10/9, yes I did one extra, cleans I did in 5's)

Tough single felt good.  The five rounds heavy wasn't as bad as I thought it would be.  I did them all unbroken.  I haven't dead lifted heavy (over 200) much recently and was a little intimidated by it but it went well.  I probably rested way to much.  The middle wod I did unbroken other than the last set of DLs I did 5/5 with a real quick break.  That was was all about desire to keep moving.  The last one surprised me, the thrusters were so much easier than the damn cleans!  Those sucked and I am sure my shoulders will have the bruises to prove it.  Good times.  Thanks!

March 17, 2019

Daily score: 5 (worked the night before)

Workout:

Outdoor day

Mountain biking x 1.5 hrs

I didn't really get any sleep the night before but it was a beautiful day and I needed to get out.  We had hope to be able to ride the lowest elevation trail system but even it had quite a bit of snow still.  We just rode some loops on the lower portion which was just my speed for the day.  Was good just to move and be out in the sun.  Thanks!

March 16, 2019

Daily score: 7 (still some soreness in my upper back, neck)

Workout:

19.4

I got 5 bar muscle ups!


Swim:

Swim 15 min easy (no warm up, just jump in and continuously swim)


Done, combo breast stroke and freestyle

+
Sprint 25 @100% effort
rest 1 min
Sprint 25 @100% effort
rest 1 min
Kick 25 @100% effort
rest 1 min
Kick 25@100% effort
rest 3 min
x4 sets

Done, swim around 20 seconds, kick around 35


Super happy I could even still do bar muscle ups since it has been so long.  I had 4 minutes and 2 seconds to do them.  Only failed 2, so got 5/7.  The first one was pretty clean but the rest were pretty bad chicken wings.  I practiced them later on the edge of the pool.  It’s my elbow that wants to flare out.  I need to work on that.  Swimming felt great after.  Marc tossed me around under water some too.  Thanks!

March 15, 2019

Daily score: 7 (sore legs/shoulders)

Workout:

A. Tall kneeling band crunches; 10 reps with 5 sec hold at end range
x5; rest 90 seconds

10 x 5

B. Side plank; 45 sec x4/sdie; rest 15 sec bw sides

Done

C1. Hollow body hold; 30 seconds x5; rest 30 sec
C2. Arch body hold; 30 seconds x5; rest 30 sec

Done

D1. Hanging L hold; amsap x3; rest 1 min

21, 20, 20

D2. Seated straddle lifts; 10 reps with 2 sec hold on each rep x3; rest 1 min
D3. Tuck ups; 20 reps x3; rest as needed to recovery

Done


Nothing much to say about this one...happy I was able to stick to the whole 30 seconds back and forth on the hollow body and arch body by 5.  Upper back still a little sore.  Thanks!

March 14, 2019

Daily score: 8

Workout:

A. Power snatch x1/Hang squat snatch x1/OHS x5; rest 2 min x5 complexes

85, 90, 95, 100 (poor form), 90

B. Back squat; 10 sets @3 @80% 1rm

at 150, done

C. Clean grip deadlift; 30 reps in sets of 10 unbroken @155# x2; rest
5 min bw sets

30 x2 in 10's

+
20 seconds max reps S2O 75#
rest 40 sec
20 seconds max reps bar facing burpees
rest 40 sec
x5 sets

S2O: 12, 13, 12, 10, 11
Burpees: 6, 6, 6, 6, 6

+
cool down/stretching/mobiltiy work 20-30 min

Done

I was pumped to workout today and then power snatching kicked my ass.  I had an idea in my head that I wanted to do this complex beautifully at 105.  And then I fell apart at 100.  Just on the power snatch.  The OHS felt okay, but honestly they should have felt lighter considering the percentage of my max.  It's funny how different things feel depending on the day or what they are combined with.  Power snatch has never been a great movement for me.  I added all the videos just to give you and updated look and my lifting and positions.  Back squats went pretty well.  The DLs definitely challenged my thumbs and had my low back muscles tired by the end.  Hami's are a little sore the next day.  WOD was good.  S2O definitely dropped off, felt way harder, by the 4th round.  Thanks!

March 12, 2019

Daily score: 8

Workout:

Open workout 19.3

I made it through 32 of the hspu's

+
Bike trainer sprints 30 seconds @100%
easy recovery ride 2:30
x6 sets


Done


So glad you programmed this in because when I saw the workout I really wanted a crack at it.  Strict hspu's are a strength of mine I think.  I wish I could have found a faster pace on the step ups but just kinda plugged along feeling slow.  I was at 5:45 ish when I finished the step ups.  I did a couple sets of 5 on the hspus and then 3's until the last few were doubles.  Felt great.  Bike sprints were tough.  Anytime anything says 100% it's tough for me.  I gave my all though.  Thanks!

March 11, 2019

Daily score: 9

Workout:

Cross country skiing x2 hours

It was sunny and gorgeous day today and probably more around 30 degrees, which actually felt hot once I got going.  Way better conditions for my equipment.  I felt amazing, way more efficient on the trail and much faster pace than the other day.  Really worked up a sweat and an appetite!  This is such a great total body workout.  Thanks!

March 10, 2019

Daily score: 9

Workout:

4 hours snow mobile tour

I know this wouldn't seem like exercise but it kinda was.  Took a lot of upper body strength to maintain control over a bumpy trail.  I was even kinda in and out of a squat a lot of the time.  Shoulders and elbows and wrists were sore the next day.  Absolutely a blast though!  And the weather cleared for us so we got sun and beautiful vistas.  Thanks!

March 9, 2019

Daily score: 8

Workout:

Cross country skiing x2 hours


My cold is finally pretty much gone.  This was tough skiing.  Many more hills and long climbs than we have closer to home.  My skis weren't sticking to the snow very well either because it was so cold and snowing.  It was reallllly cold.  Great exercise and challenging/frustrating conditions.  But very beautiful and had a great time.  Was tired and starving after.  Thanks!

March 7, 2019

Daily score: 7 (sore arms, slept better)

Workout:

EMOM 20 min:
Odd- 15 sec bike sprint @90-95% effort
Even- 20 seconds max reps speed steps jump rope

Done, 45-50 speed steps on average

+
EMOM 20 min:
Odd- 15 sec bike sprint @90-95% effort
Even- 20 seconds max reps air squats with weighted vest

14-16 air squats on average 
20# vest

+
EMOM 20 min:
Odd- 45 sec bike @tough aerobic effort
Even- 30 sec unbroken plank hold with weighted vest

Done, 20# vest

This went well.  Good to get some time in the vest to get used to it.   My quads were definitely burning on the last emom.  Thanks!

March 6, 2019

Daily score: 6 (sore chest/anterior shoulders, back muscles, and still coughing at night!, and it's fucking snowing again!!!)

Workout:

A. Weighted pull ups; 2-3x5; rest 90 seconds

20x2
20x3
26x2
20x2
20x2

B1. Ring rows; amrap unbroken x3; rest 1 min

12, 10, 10

B2. Negative ring muscle ups; accumulate 5 reps with a pause at bottom
of dip, bottom of transition, and full hang maintaining false grip x3;
rest 1 min

 5x3

B3. Supinated grip inverted barbell rows; 10 reps with 1 sec hold at
end range of each rep x3; rest 1 min

10x3

C1. Tall kneeling band lat pull downs; 10 reps x3; rest 1 min

10x3

C2. Wide grip strict pull ups; accumulate 10 reps x3; rest 1 min

 10x3

C3. DB hang power cleans; 15 reps x3; rest as needed

35's x15 x3

Started out with sore shoulders and also felt my back muscles as sore tight on the first few pull ups.  I made the ring rows pretty challenging, more horizontal.  Due to the crazy weather I altered the muscle up drill and took a video of my best attempt.  It was just too snowy and windy outside to do these under the garage.  Lame weather, sick of it.  By the third set of wide grip pull ups I was doing singles.  The power cleans got tough on the grip/wrists and pumped up my biceps.  Thanks!

March 5, 2019

Daily score: 7 (breathing maybe a tad better, slept better last night)

Workout:

A. Clean grip deadlift; 5, 5, 5; rest 2 min

185,195,205
B. Snatch pulls; 1.1.1.1.1x3; rest 10 sec/rest 2min (>95% 1rm)

115, 120, 120
C1. Barbell hip thrusts; 15 reps x3; rest 1 min

105, 115, 120
C2. Weighted back extensions; 10 reps x3; rest 1 min

BW, 5#, 5#
C3. Jump switch lunges; 10 alt'ing reps trying to jump as high as
possible and be on the ground for as little time as possible x3; rest
1 min

10x3
D1. Overhead squat; 15, 15, 15; rest 30 sec (fast and light)

55, 55, 55
D2. thruster; 10, 10, 10; rest 30 sec (fast and light)

55, 55, 55
D3. Back squat; 3, 3, 3; rest 4 min (heavy)

145, 150, 155

Solid focused workout.  Snatch pulls at 120 still feel fast, when I’ve gone above that I notice my speed drop.  I have typically gotten a bit nauseous with back extensions so I have to go pretty slow.  Did really well with them today and was happy to get two sets with weight.  The D series was tough, it was the courage to pick up the heavy weight at 30 seconds and go.  A cool challenge, not easy for me.  Thanks!

March 4, 2019

Daily score: 6 (still coughing, mostly at night, worked last night)

Workout:

A. HS walk; accumulate max sets of 10 feet unbroken in 3 minutes; rest
2 min x2 sets


5/5

B. Strict 2" deficit hspu; accumulate 12 reps not for time


3,4,5

C1. Strict ring dips; accumulate 5 reps x3; rest as needed


5, 3/2, 2/2/1

C2. Russian dips; accumulate 10 reps x3; rest as needed


10x3 all singles

C3. Ring push ups; accumulate 15 reps x3; rest as needed


15, 10/5, 5/5/5

+
3 sets:
15 unbroken S2O (pick a conservative weight set 1, build to a load you
think is near a 15rm in set 3)
10 bar facing burpees @100% speed
rest 90 sec bw sets


55, 1:00 total
65, 1:02
85, 1:28

+
Bike trainer 20 min easy cool down

Done

I was stoked about the HS walking.  It just felt good today.  On the second set I had one walk that I missed but was almost 10 feet.  And then I finished one with 15 seconds left and thought ‘what the heck, i’ll try to squeeze one more in’.  And I did it!  I was also pumped about the ease of the deficit hspu’s today.  The Russian dips were hard but I love them.  I think they help a ton with strength in that tight shoulder position.  They definitely made the dips and push ups fatigue.  The S2O at 85 was a 15rm, last rep was a shaky push jerk. Thanks!

March 3, 2019

Daily score: 6 (still fighting cold and up coughing at night)

Workout:

19.2

165 reps

I made it through the second set of double unders and probably would have gotten a rep or two at 115 but was dumb enough to not have that weight out and on the bar.  But I really only had maybe 7 seconds.  I couldn’t believe how quickly my ttb fell apart!  I was planning on doing sets of 5 but only got two sets of 5 and was down to singles by 20.  DU’s went well in 2 sets of 25.  Did the cleans 3/4/4/4.  The second set of ttb were a few doubles then all singles.  Lots of room to improve, would be great to have healthy lungs for this one too.  Glad I did it, was good to feel the burn.  Thanks!

March 2, 2019

Daily score: 6 (cold dragging out, turning more into a cough, worse at night, but the sleep disruption slows me down during the day)

Workout:

AM
100y kick for time with board

3:25

+
Underwater dolphin kick swims - 10 attempts; rest as needed bw

3/10 I made the whole length without a breath (with fins)

+
vertical kick; 15 seconds on/15 seconds off x10 sets

done x10

+
Swim 200 easy and continuous


4:11


I chose to just swim today and do the open workout tomorrow after being up coughing most of the night.  Swimming felt great and flushed my sinuses.  The vertical kicking is cool, harder than I thought with the short intervals.  Do you mean for the dolphin kicking to be done with fins?  I did it this way because it seemed to make more sense but thought I should ask.  I just kick with the fins and keep my arms held static out in front.  Thanks!

March 1, 2019

Daily score: 6 (still a bit of a cold/cough)

Workout:

A1. Jump switch lunges; 12 alt'ing reps x3; rest 30 sec

12x3

A2. Thrusters; 3x3; rest 30 sec

105x3x3

A3. Back squat; 3x3; rest 3 min

 145x3x3

B. Split jerk; 2 reps on the min for 10 min @moderate load

135x2x10

+
20 min amrap:
1 min tough pace on the bike trainer
15 air squats
10 unloaded step overs

10 rounds + 7 seconds

rest 5 min
20 min amrap:
1 min tough pace on the bike trainer
10 empty bar overhead squats
6 box jumps 20" (step down)

9 rounds + 1 min + 8 OHS

This workout actually made me feel better, like it cleared my chest/head a bit.  Really enjoyed the split jerks, did most of them as quick touch and go's.  I had a couple guys join me for the amraps and they really helped push me.  I definitely went my fastest.  Thanks!