6645 steps

Funky Purple lights. 

7910 steps

9672 steps. Where? Don't know.

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

I think these workouts are getting harder. The new templates are HARD

Tread Block 1
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
1 min base @ 7%
1 min base
30 sec AO

Tread Block 2
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
1 min base @ 6%
1 min base
30 sec AO

Tread Block 3
1 min base @ 3%
1 min base
1 min base @ 4%
1 min base
1 min base @ 5%
1 min base
30 sec AO

Floor Block 1 - 6.5 minutes circuit
10 x push up
10 x squat to bicep curl
10 x TRX pull up

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x chest press (explosive tempo)
10 / 8 / 6 x TRX jump squat
Buy-out: 400m push row (once only)

Floor Block 2
3 rounds of work & rest:
10 / 8 / 6 x hip hinge low row (explosive tempo)
10 / 8 / 6 x TRX alt jump lunge
Buy-out: 400m push row (once only)

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

Today's Featured Photo: 


Me, Agnes, Chrissy, The Dominican Republic, on this day, April 28, 2018. This was a REALLY FUN trip. I miss that hat. It got smashed and I tried to revive it, only partially successfully. I took it on another vacation and that smashed it for good. 

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest. 
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

Crew Rowing and 7 all-outs on the treadmill

Tread Block
90 sec push
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO
3 min WR —> base
30 sec AO

Row Block - 9 minutes
Crew row - coach picks captain each minute and team keeps pace with captain I was the Captain for the last 3 minutes.

Floor Block
Circuit (once only):
8 - 10 x TRX bridge row
8 - 10 x TRX tricep extension
8 - 10 total x alt single leg airplane

Work & rest
8 - 10 total x reciprocal row, rest
8 - 10 x overhead tricep extension, rest
8 - 10 x deadlift, rest

Repeat until finisher: 30 sec v-up hold

I was in a pleasant holding pattern at work it seems. People knew I was out of the office for a while, and they left me alone for about a week. 

Unfortunately the shit has hit the fan and I am back underwater. Like so far underwater I am beyond trying to keep myself swimming.  I love this job. I love the work. It's interesting and over the course of the past 5ish years I have learned A LOT. It's the VOLUME of work that is completely untenable. I can do a really good job on these complex issues in a reasonable volume. It is impossible to do quality work when the work's own complexities make it a SLLLLLOOOOWWWWWWW process and I need to move quickly to try to get to it all in an acceptable time frame; and I absolutely refuse to sacrifice any more of my personal life. 

8/12/2017; one of my final long rides before IMWI 2017.
I used to ride bikes.  Am hoping to get back into some of that this summer. 

This was a repeat of a class that we had 4/11. I wasn't there for it though, so it was all new to me -- and Chris.

Tread Block
30 sec push
30 sec base @ 3%
45 sec push
45 sec base @ 3%
1 min push
1 min base @ 3%
75 sec push
75 sec base @ 3%
75 sec push
75 sec base @ 3%
1 min push
1 min base @ 3%
45 sec push
45 sec base @ 3%
30 sec push
30 sec base @ 3%
30 sec AO @ 3%

Row Block
200m push row + 20 total x butt kicks (I did elbows to knees here instead)
200m push row + 20 total x butt kicks
200m push row + 20 total x butt kicks
100m AO row & rack handles for 15 - 30 seconds
100m AO row & rack handles for 15 - 30 seconds
100m AO row & rack handles for 15 - 30 seconds
200m base row + 20 total x elbows to knees
200m base row + 20 total x elbows to knees
200m base row + 20 total x elbows to knees
Finisher: 30 sec AO row

Floor Block
3 rounds back to back:
8 - 12 x low bench chest press
8 - 12 x low bench decline push up, rest
3 rounds back to back:
8 - 12 x squat
8 - 12 each x low bench step down reverse lunge, rest (used TRX)
If finished then repeat all exercises until finisher
Finisher: 30 sec of iso push up hold

 Monday -- Walk? At lunchtime? 
 Tuesday -- OTF 6 AM (yawn) 
 Wednesday -- OTF 5:45 PM
 Thursday --  Rest.
 Friday -- OTF 12:05 PM 
 Saturday -- ORD --> EYW Key West with the SF girls! 
 Sunday -- Key West

Now we are into the safari pics. I have posted many of them on Instagram & FB. Will post some of my favorites here.