It’s not rocket science…

Height : 74"

Weight: 208 lbs

Blood Pressure: 117/59

Resting Heart Rate: 42

Cholesterol: 153 mg/dl and LDL of 83 mg/dl

This is due primarily to a regime of good diet and exercise with maybe a touch of good genetics. If you do a BMI calculation it has me as overweight (26.7). For longevity reasons it might be beneficial to get it back under 25. All in all I’m pretty happy with these numbers for a 40 YO physical… 

Just a quick down and dirty workout today:

5 rounds of 500m row (Concept 2 Rower) and 20 Kettlebell swings (62lb bell).

I allowed 3 minutes per round, no rest in between.

Answer: five.

Why? Because there’s a difference between deciding & doing…

HOUSTON — An obese Harris County jail inmate turned over a pistol that had been hidden in the folds of his skin after he went through at least five searches upon his arrest and was booked into two different local lockups, authorities said. George Vera, 25, is charged with possession of a firearm in a correctional facility. He also is charged with possessing or selling unlabeled recordings, the original reason for his arrest. Authorities said he was caught with 439 compact disc recordings that did not have labels noting manufacturers or distributors. Vera is free on a total of $10,000 bail. The Houston Police Department, which operates the city jail, and the Harris County Sheriff’s Office, which operates the county jail, are investigating.

 http://www.mysanantonio.com/news/Obese_man_hides_gun_in_folds_of_skin.html

You are in the car driving and you think to yourself, "you know, that music is kind of loud," and you reach over and turn it down.

 And you realize you are 40.

That’s a quote from my son’s b-day card to me. Thanks boy!

"Nicole"

Here was the work out today:

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

I paced myself a little better on the run today. The track was also 440m so I just ran the whole distance. I completed 8 full rounds (I was shooting for 9). Here is a breakdown of the workout:

440m, 14 Pull-ups / 440m 10 Pull-ups / 440m, 10 Pull-ups /  440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups 

I completed this in 19 minutes and 18 seconds. I went ahead and knocked out two more sets of pull-ups just to get an even 100. 

Time to make up for some of the workouts I missed earlier this week.

I ran a couple of substitutions because of space in the gym.

50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
2000 meter row

Finished the entire thing in 38 minutes and 17 seconds. That’s 450 reps, more than 40,000 lbs moved and 2,000 meters rowed in less than 40 minutes.

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

HERE ARE MY RESULTS:

#1 - 5 rounds (+ 3 PC, 6 PU)
#2 - 5 rounds (+ 3 PC)
#3 - 5 rounds (+ 3 PC)
#4 - 5 rounds (+ 1 PC)
#5 - 5 rounds (+ 3 PC, 3 PU)

I’m playing catch-up so I have two workouts to post. 

Today’s WOD:

Seven rounds for time of:
10 Burpees (squat-thrust with a push-up and a jump)
12 weighted dips
15 Pull-ups

For a total time of 18 minutes and 1 second. That comes out to; 70 burpees, 84 dips and 105 pull-ups in less than 20 minutes. I feel pretty good about that!