July 23, 2025

Daily score: 8

Workout:

#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower

6+1 pull up

6+3 pull ups

7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3+6+6+5 ttb

3+6+6

+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side

Done

+
stretching/mobility work 15-20 min

Done

I decided to repeat this one.  Love the arm pump.  Pull ups feel so solid and easy.  TTB were the hardest part.  Good to get back in the gym.  Two different strangers in public this week commented on my arms :).  Not why I’m doing this but also kinda fun to know my work is showing!  Thanks!

July 22, 2025

Daily score: 7

Workout:

#9 - plyo's/power/mobility
A.Single leg deceleration hinges: 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 30 seconds max reps x2; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

All of thee above done

E. Hang power clean and push jerk; 6 minutes to build to a tough single (film)

85/90/95/100/105/110

+
ski erg; 500m for time

2:01

(32 cals/929 cals per hr)

Plyo work felt good.  YouTube wouldn’t up load any but the first two lifts in the 6 minutes :/.  Even 110 felt solid in the jerk just harder to clean.  Lifting sure does make me happy :) Ski was fun!  Thanks!

July 20, 2025

Daily score: 6 (sore/tired)

Workout:

Winging, teaching a friend.  3 hours

This actually helped my body feel better.  And I had fun actually riding my foiling a bit vs paddling my heart out on the downwind sup.  Took the next day off and body is feeling much better.  

July 19, 2025

Daily score: 6 (sore but excited)

Downwind sup foiling, 2 runs, 3-4 hours

Probably shouldn’t have done the second run.  I felt good after the first but by the end of the second my front leg hamstring was straining and my low back was done.  But I’m proud of my effort and not giving up!

July 18, 2025

Daily score: 8

Workout:

Downwind sup foiling, 2 hours

Great session in the evening, got a few pop ups.  Low back pretty tight after.

July 16, 2025

Daily score: 9

Workout:

#8- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

5-4-2-4-5

+
A1. Copenhagen plank; 40 sec x3/side; rest 30 sec

Done

A2. Goblet cossack squats; 16 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done with bw only

B. Sumo stance good mornings; 10-12x3; rest 2 min

75x12

Switched to sumo rdl’s

75x12

85x12

95x12

+
15 min amrap:
14 DB front rack walking lunges 35#
14 cal row
14 DB box step ups 35# to 20"
14 cal bike
14 double DB power snatch
14 cal echo bike

2+14

20’s on the lunge

One 20 in goblet on the step ups

20 for the snatches, did alternating single arm db snatch 

+
C1. hamstring curls w/ feet on on rower; 22 reps x2; rest as needed
C2. Single leg hip thrusts; 22 reps x2/side; rest as needed
C3. Single leg hip airplane; 5 slow controlled reps in both directions x2; rest as needed

Done

Modified a bunch of stuff as my body is recovery from some wild time on the river and I wanna be sound to get back out there this weekend.  My right ankle is a little swollen and annoyed so I was being attuned to it.  I think I hit the target with what I chose.  

HS felt solid after some shoulder rest.  Super cool.  Copenhagen’s are definitely a core challenge. Cossacks I did nice and slow and for quality.  My right shoulder got pinchy holding the bar on the good mornings so I switched it up to sumo rdls and these felt great.  Amrap had me tired even with going down in weight.  Hip thrusts lit up my glutes.  Overall great time!  Off the beach tomorrow then river on the weekend. Thanks!

July 14, 2025

Daily score: 9

Workout:

Downwind foiling, 3-4 hours, 2+ miles

I was gonna give this up as it’s really really hard and progress is slow and I have so much on my plate.  But winging just isn’t as challenging and I missed it immediately.  So I demo’d a board and hopped in with Marc for a point to point run.  Marc has been working on downwind sup foiling all winter/spring.  My efforts from last year were still stored away in my brain/body and came back slowly.  I popped on foil a few times and did a ton of sprint sup paddling and falling and hula hoop balancing.  Was an epic workout and I loved it!  Gonna stick with it.  Low back and abs were very sore and tight.  Even my leading ankle is a bit ‘off’ from all the twisting.  Took a recovery day the next day.  Can’t wait to get back out there though!