Put on the 40 lb. vest and worked through the group workout.Kettle bell tosses, single arm rows, lots of jumping jacks, push ups, burpees, sledgehammering the tower. Good sweaty stuff.

One cup soy milkOne cup oatmealOne scoop Jay Robb chocolate whey protein powderfat-9g (saturated 1.5g)carbs-60g (fiber 9g, sugars 6g)protein-42gpotassium-690mgsodium-300mg

MondayFast and Furious20 minutesAs many rounds as possible of:1. 10 pull ups2. 10 db swings overhead per arm (I chose 30 lb)3. 10 plyo push ups (hands must leave ground)4. 10 tuck jumps (jump as high as possible, tuck knees to chest)My goal was 10, I got to 8 1/2 in...

Welp, Saturday was somewhat of a rest day.Sunday, up at 5:00 am and on to Crandon Park for race 2 in the Key Biscayne Triathlon Trilogy.In the first five strokes of the swim I had my ankle timing chip stripped from my ankle by another swimmer, thus disqualifying me...

First saturday class. Did not have much of a turnout. Joe did make it though a bit late. We put him through the wringer. Ladder drills with pushup/bw squat at the tails, followed by FRAN in which he beat his previous time by 3 minutes to make his new time 9:36 ....

A few of the inevitable movements at the morning class...push ups, squats, balance work, etc.A few of the inevitable movements when a client brought a friend that wanted to see the space...ring pull ups, rope climb, ladder pulls, etc.Otherwise, rest and meat...

12:40pm10 miles on the bike.Realized that I can shift gears on the bike and not the rear wheel trainer. Helps out.10 miles, 21:53, 27.3 mphI'm not sure how accurate the speed/time is with this thing, but It's getting to be a good feeling on the bike, can't wait to...

Did some of the morning class...running and bodyweight, partnered band work.7:45pm with JosephSingle arm plank, alternating every 30 seconds x3 each sideSingle arm push up x3 each sideHandstand w/ wall assistance x45 seconds w/ 75 seconds rest x3FOR TIME20 push ups,...

Hypertrophy lifting for back/bicep/shouldersSingle arm db row40 lb x1560 lb x1070 lb x880 lb x8Dumbbell Fly20 lb x1525 lb x1230 lb x835 lb x8Supersetted with front and lateral deltoid raises15 lb, 10 reps full range, 10 reps short range, 3 sets95 lb shoulder barbell...

Sunday=Rest, eat, rest, sleep.Monday...We did a good high level class, working on one arm push ups, shoulder presses, pull ups, sprints, single leg squats, pliometrics and more.After, I hit the bike for 7.6 miles at 23.8MPH for 19 minutes of fun before the clients...