2025-05-19
3.63 mile walk w/ Kat Time: 1:02:43 (17:15 average pace per mile, 474 calories, 93 bpm) WOD 16 min EMOM sit-ups db thrusters (25#) calorie row rest Total: 100 sit ups, 80 db thrusters, 45 calories
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2025-05-18
Gardening. Front yard clean up. Planted a few new plants. New bark. Time: 4:30:00
2025-05-16
Warm-up 400m run 10 good mornings 10 pass throughs 10 samson stretch 10 squat to extension Strength 3 x 10 barbell row 3 x 100m farmer carry (44# kettle bells) WOD 21 – 15 – 9 deadlifts (185#) wall balls push-ups Time: 11:08
2025-05-11
Warm up Washed car WOD “Half Murph” 1 mile run 10 rounds 5 pull-ups 10 push-ups 15 air squats Time: 32:55 (ran the mile in 9:37)
2025-05-06
Warm-up Skill 5 x 5 front squats (95, 105, 110, 125, 135) WOD 20 min AMRAP 10 push-ups 15 air squats 20 mountain climbers (per leg) 30 sit-ups total: 6 rounds
2025-05-05
3.11 mile walk w/ Kat Time: 50:09 (16:06 average pace per mile, 401 calories, 95 bpm) WOD Suggestion from ChatGPT incorporating a walk and some weight lifting. Blend your miles with a “strength‑maintenance” finisher Below is a structure that keeps the walk front‑and‑center for easy conditioning, then layers in a …
2025-05-01
WOD Using ChatGPT to analyze my workout history and make a recommendation for today. This is what it produced. Phase Details Why Warm-up 8 min 2 min easy row/air-bike → 2 rounds of 5 inch-worms, 10 lunges, 10 PVC good-mornings, 10 empty-bar deadlifts Raise temp, prime hinge & core Strength …
2025-04-29
Warm up 2.21 mile walk w/ Kat Time: 36:51 (16:40 average pace per mile, 270 calories, 87 bpm) WOD 20 min EMOM Even: 5 pull-ups Odd: 10 wall balls Time: 12:24 (didn’t rest very much as a had to finish more quickly)
2025-04-27
WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – db arm row (per arm) (35/25) ♥️ – wall balls ♣️ – box jumps (24″/20″) J – 15 obliques “tea pots” (per side 35#/25#) Q – 25 sit-ups K – OSBD (4 each person) (70#) A – 100m run Time: …
2025-04-24
WOD 20 min AMRAP Cindy w/ 200m run 5 pull-ups 10 push-ups 15 air squats 200m run Total: 7 rounds + 15 air squats (completed 8th round after time expired total time: 21:06)