March 15, 2025

Daily score: 9

Workout:

#9 - Cyclical + calisthenics
15-12-9
toes to bar
burpees to 6" reach

6:14

+
ski erg 2 min at tough pace
rest 1 min
assault bike 2 min at tough pace
rest 1 min
x4 sets

1: ski/bike 27/26

2: 25/26

3: 25/27

4: 25/27

+
20 min easy bike

Done, can’t remember cals

+
10-15 min self directed stretching

Done

Felt so well rested and fueled for this.  I did a bunch of quick singles on the ttb to keep from standing around too much.  Love me some burpees.  Ski and bike felt great but tapered each time on the second minute.  Really benefitted from being warm for a nice stretch session.  Feeling great!  Thanks!

March 12, 2025

Daily score: 7

Workout:

#8 - Lower body + Hand stands
Gymnastics bodies HS

2/3/2/2/3

+
A. Barbell half squats; 15 reps x2; rest 2 min
* heavier than last week

145/155

B. Rear foot elevated split squats; 8-10x2/side; rest 1 min

30’s x8/side x2

C. Barbell hip thrusts; 150 reps for time 115#

9:32

D1. calf raises; 60 reps x2; rest 1 min

Done

D2. Anterior tib raises; 60 reps x2; rest 1 min

Done

Yesterday was a big day of working out, chores, and an athletic horse riding lesson.  I can tell today I’m a little bit in the lower energy/recovery zone.  But it’s my day to workout and I handled this just fine.  I can rest tomorrow at work :).  Half squats felt great.  Braving the heavier split squats and feeling solid but challenging.  Hip thrusts burned but I’m proud of my effort to keep cranking.  Thanks!

March 11, 2025

Daily score: 8

Workout:

#7 - Upper body strength
A. Bench press; build to a 6rm

105

B. DB bench press; 36 reps for time at last week's load

2:40 with 35’s

C. Push ups; amrap in 3 min

42

D. Weighted pull up; build to a 2rm

26

+
8 min amrap:
4 strict pull ups
8 ring rows

6 rounds

+
E. L-sit; accumulate 90 sec in as few sets as possible

6 sets of :15

I live how I feel like I’m getting more lean and seeing more definition.  Marc noticed it today in the gym :).  Arms felt pumped after this and I could tell later in the day my abs got worked too.  Thanks!

March 8, 2025

Daily score: 8

Workout:

#6 - Cyclical + calisthenics
25 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done, 9 burpees, 8ttb, 7 ski, 11-12 bike/ per round

+
25 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

6 rounds +10 +20/20 +10 +20 +10

+
15 min easy assault bike

114 cals

+
10-15 min self directed stretching

Done

I totally spaced on blogging this on time.  All I can recall is enjoying it and feeling like it was a solid workout.  Thanks!

March 7, 2025

Daily score: 8

Workout:

#5 - Lower body + Hand stands
Gymnastics bodies HS

4-3-2-3-2

+
A. Barbell half squats; 20 reps x3; rest 2 min
* heavier than last week

115/125/135

B. Rear foot elevated db split squats; 7-10x3/side; rest 1 min bw sides
* same load as last week

30’s x7/side

25’s x10/side

30’s x7/side

C1. Back extensions; 25 reps x3; rest 1 min

Done

C2. Frog thrusts; 45 reps x3; rest 2-4 min

Done

+
16 min emom:
1- 36 sec calf raises
2- 36 sec anterior tib raises
3- 36 sec side lying leg lifts (18 sec/side)
4- 36 sec single leg hip isometric (18 sec/side)

Done

All of this felt strong even with sore legs from horseback riding.  Feeling good to feel good.  I didn’t realize I still had so much room to learn about fueling myself appropriately.  It’s so cool how we all have insight that can make each other better.  I feel very lucky to be privileged enough to have coaches.  Hope you’re having fun with the Open!  Thanks!

March 5, 2025

Daily score: 9

Workout:

#4 - Upper body strength
A1. Bench press; 6, 6, 6; rest 30 sec

85/90/95

A2. DB bench press; 12, 12, 12; rest 30 sec

Done all with 35’s

A3. Push ups; 24, 24, 24; rest 3-5 min

Done

B1. Bent over barbell rows; 6, 6, 6; rest 30 sec

95/95/95

B2. Strict pull ups; 12, 12, 12; rest 30 sec

Done

B3. Ring rows; 24, 24, 24; rest 3-5 min

Done

C1. Elbow on knee external rotations; 12-15x2; rest 1 min

10# x15/side x2

C2. Powell raises; 10-12x2; rest 1 min

5# x12/side x2

D. Arch body rocks; 200 reps AFAP

8:36

This all went well and was a good pump.  Arch body is always hard for me so I know it seems like it took forever but I am proud lol.  Also, keep having ‘almost’ calf and foot cramps, even my right hamstring today almost cramped.  Talked with Tracy about it today and am gonna up my salt intake but she thought I should mention it to you.  Could also be all the stairs I climbed at work.  Anyhow, not too concerned.  Feeling fantastic and getting ripped lol.  Tracy is so great.  Thanks!

March 2, 2025

Daily score: 9

Workout:

#3 - Cyclical + calisthenics
20 min emom:
1- 30 sec jump rope (speed steps, single unders)
2- 30 sec burpees
3- 30 sec toes to bar
4- 30 sec ski erg
5- 30 sec c2 bike

Done

Burpees-9, ttb 7-8, ski 7, bike 11-12

+
20 min amrap:
10 cals ski
20 sec side plank/side
10 cal assault bike
20 sec hollow hold
20 sec arch body hold

5 rounds +10 +20/20 +1 cal bike

+
15 min easy assault bike

116 cals

+
10-15 min self directed stretching

Done

 Worked two longs days prior to this.  I did get to walk the stairs at work yesterday for a bit.  Calves even slightly sore from it.  This workout felt great!  Loving the track I’m on.  Even rode my horse after and spent the evening meal prepping.  Thanks!