Swim 1.5k open water ocean. Choppy as all get up
Bike 40k Rickenbacker causeway. Cursed hill. Up and down and up and down. Twice.
Run 10k Cranden Park, no shade, sunny.
Fall over and wait to feel legs again.
FRIDAY
Run one mile-6:40
20 sets of….
5 pullups, 10 pushups, 15 squats
one minute rest at set 10 and set 15
Run one mile-7:25
total time 40:16
This was done at moderate level as sunday is a 1.5k swim, 40k bike, 10k run triathlon.
SATURDAY
Two games one on one with Courtney from south Miami.
12-0 win
11-1 win
the one point was a gift from the heart.
one game hustle-win
one game three on three
16-8 win
i think i have mild heat exhaustion.
good night.
We have had many clients come through and workout. Response has been very positive. We’ve made some changes in arrangement to open up the space and make it more functional. Functionality is the name of the game. Thanks to Joy for showing us some great new stretches and correct form for several yoga poses.
Wednesday workout:
95 lb hang snatch x15
sprint quarter mile
repeat x5
ring dips x10
jump pull ups with leg raise x10
3 supersets
jumping jacks
burpees
split runs
mountain climbers
high knee running
30 second each no rest
repeat circuit twice for a total of five minutes
Thursday workout
interval cardio circuit
one minute on 30 seconds off
burpees, jacks, weighted punches, stair runs, pull ups, push ups, sit ups, step ups, etc.
36 minutes
65 lb barbell curl, jump squat, barbell row
10 each
3 sets
Our first official day was filled with cleaning up and running sessions as well as brainstorming for future use. Good stuff.
Thanks to everyone that came out and helped us celebrate our opening. We had a great evening and look forward to having another get together in the near future.