Perfect Splits

Didn’t get up until after 9 yesterday and 10 today, so you could say the Utah trip exhausted me (mostly mentally). I went to see Endgame last night and then stayed up until almost 2. Tonight I need to get back on an Eastern time zone schedule.

Was out in the garage by 1pm without having eaten anything yet.

Engine Builder – Speed

3 Rounds

  • 6:00 Airdyne
  • 2:00 Rest

Wanted to hold 80-82 RPM and was able to. I got an idea today… whenever I fix my Pi-AD2 I should add a display of the average RPM over an interval. My calories were 207-207-209 and the distance was 2.43 miles each interval.

I’d have to modify a movement in every part of today’s gym programming, so I stayed home to catch up on Engine Builder. Can’t wait for some improvement with my back so I can lift again.

Engine Builder – Interval

6 Rounds

  • 1,000m Row
  • 1:30 Rest

My goal was a 1:49/500m pace and I was able to average 1:48.6 every time for exact splits of 3:37.3 on all six.


Even my stroke rates were exact!

Back From Utah

Yesterday was a long travel day. My back didn’t seem to improve over the week away. I don’t think sitting on flights and working from couches, kitchen chairs, and patio chairs helped though. Mowed most of the lawn today but didn’t feel like doing an Engine Builder workout. Went to the 4pm class though.


  • 400m Run
  • Line Drills
    • Ankle Rolls
    • Walking Lunges
    • Hug Knee to Chest
    • Quad Stretch
    • Lunge & twist
    • Side Lunge
    • High Knees
    • Butt Kicks


10 Rounds

  • 10 cal Assault Bike
  • 10 cal Row
  • 10 DB Floor Press (50# DBs)
  • 10 Wall Balls (20#, 10′)

This was a good one to come back to, even though the notes said not to go hard. I held a pretty good pace though and smoked everyone. Took me 26:22 with a few short waits on for our one AB to open up and then for Weston to get done with the dumbbells we were sharing.


5 Sets

  • 20 Russian Twists (53#)