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  1. Here’s the plan for Monday Lumpy, I will see you guys on Wednesday as I take Tuesday off to heal and a golf tourney. Time to turn it up a notch!

    Well here’s the plan to start my day as I turn 50. I will be at the station and at 5:50AM I will start the workout of the day which will be 50 times up the stairwell to the 5th floor, over to the other down. I will do an exercise at the bottom for 10 reps the first 5 trips and then 5 without an exercise alternating as such with a different exercise each time. So each movement will have 50 reps. Exercises in this order pushups; 50lb kettlebell swings, push press with 50lb dumbbells, sumodeadlift high pulls with 50lb kb and 50 abmat situps. The plan is to complete this in 150 minutes (2 1/2 hours). A normal hard workout is 15 times on the stairs in under 30 minutes which is a 2-minute average to go up and down so I figure I should be able to complete the stairs with the exercise movement in under a 3-minute average. This way I will be done at 8:20 and City Hall can open at 8:30. If I die just step over or around me (Oh well most people take the elevator anyway).

  2. It’s Saturday. Worked out in Columbus at Rogue. People there were super nice. Did a team 2000m row then some skill work, working on power clean and push jerk. Worked up to a 1 rep max. I stopped at 150. Then we did a WOD which was grace. 30 power clean and jerks for time. Did 105lbs for a time of 3:48. I thought that was good till Dan Bailey did 135lbs in1:10. That was some impressive sh*t to watch.

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