04/01/23

Got into the gym and got in some skill/cardio work. It was a solid session overall. 

A.
10 Sets
25/20 Cal Ski
50’ Handstand Walk (2x25' feet)
*Rest :30 between sets.

-36:13 ... this was tough, but great handstand walking training ... almost all of the HSW sets unbroken, missed two sets and had to break them up. 500 feet is definitely the most I've ever walked on my hands in a workout. Looking forward to improving this a lot over this year. 

B.

2 Sets:
Pendlay Row x 10 reps at RPE 7-8
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
10 GHD Hip Extension @ moderate weight RPE 7
10 Single Arm DB Situps (Left)

10 Single Arm DB Situps (Right)

-Complete ... used 30# DBs for all the DB movements ... 135# across on the rows ... unweighted hip extensions ... this was supposed to be 3-4 sets, but only had time for two. 

3/31/23

AM Workout (0545)

Had a great workout this morning... I really enjoyed getting this in ... did this all at home and got a really good shoulder/pressing workout out of this. It was nice to leave the gym feeling pumped and refreshed and not tossed from hard crossfit. 

Warm-up 

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

For time:

30 Kipping HSPU 

rest as needed then... 

EMOM 10: 

3 strict HSPU 

-Complete ... 1:58 for the HSPU (20 reps in :48 seconds and then 6/4) ... strict HSPU were supposed to be 5 a minute... did two sets with 5 reps and then dropped to 3 reps for the remaining sets ... will try 4 reps next week. 

B.

Seated Shoulder Press 

4x10 at RPE 6-7

-95# across 

C.

Seated Double DB Shoulder Press 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB across 

D.

Plate Snow Angel Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# across 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

BB 21s (bicep curls)

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# across 

G.

Standing DB French Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50# DB across 

PM Workout (1630) 

Jumped into the class workout this afternoon... the workout was some pretty gnarly conditioning 

A.

Teams of 2 (1:1)

16 Total Rounds (8 Rds each) 

4 Wall-Walks

12 Front Squats (115/75#)

15/12 Cal Echo Bike 

-This took about 32-33 minutes ... I don't remember the exact time, but this was a lot of intensity and tougher than I thought it would be ... fun stuff, nice was to end the week and some great conditioning. 

3/30/23

 Complete Rest 

3/29/23

Got the class workout in this morning, ended up being a fun session. 

A.
Squat Clean
12 Minutes to Establish 1 RM/ Heavy Single

-Warmed up and then singles went 225#, 255#, 275#, 295#, 305#, 315# ... all of these felt really solid, haven't squat cleaned over 300# since getting back into crossfit ... really fun to get this in ... my power clean and squat clean numbers are both at 315# right now ... always fun to get this movement in and I am happy to do it pain free. 
 

B.

AMRAP 15:

5-4-3-2-1* 

Strict Pull-ups

DB Step-Overs (2x50/35# to 20") 

*Continue repeating this rep scheme for 15 minutes 

-5 Rds + 28 reps ... almost got through 6 full rounds, fun stuff, got a big pump from this. 

C.

For time:

Every 2 for 6 (3 sets) of:

25 GHD Sit-ups

-Complet e

3/28/23

AM Workout (0545)

Got the class workout in this AM ... overall a lower volume session, but a fun way to start the day. 

A.
3 Sets:
21-15-9
Cal Row
42-30-18
Double-Under

Rest 3 minutes between sets 

-2:58

-3:07

-3:08 ... this was really fast / high intensity conditioning, missed a couple DU, but overall got a good amount of intensity out of this, especially on the rower. 

B.

EMOM 10:

1 Strict Ring Muscle-up + 2 Kipping Ring Muscle-up

-Complete ... this was good skill work, focused on perfect reps across. 

PM Workout (1445)

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side) 

-Complete

A.
3 Max Sets:
Strict HSPU
Rest 2:00 

-8,9,7... rough... have been doing the strict HSPU standard from the 2023 Open and it really kicks my ass... I recently did a max set of 14 of these... looking forward to getting better at this movement this year. 

B.
Close Grip Bench Press
3 x10 at RPE-6-7 

-Complete, across at 165# 

C.
Incline Bench Press
3 x10 at RPE-6-7 

-Complete, across at 135# 

D.
4 sets:
5 Seated Overhead DB Press
7 Incline DB Press
Max Flat Bench DB Bench Press
-rest 2:00 - 2:30 b/t sets- 

-Used 2x35# DB for this... was quite a pump... ended up getting between 10-12 reps each set 

E.
Inverted Skull Crusher
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

3/27/23

AM Workout (0545) 

Last week was a nice de-load... body was a bit tight today, but it was definitely nice to let my body rest a bit... I definitely should have stretched more this week though!

A.
Snatch
Take 12 Minutes to Build to a 1 RM / Heavy Single

-165#, 185#, 205#, 215#, 225#, 235# ... went up to 235# quickly, everything felt really good, definitely more there had I had more time to complete this, but I am happy with a comfortable 235#. 

B.

AMRAP 14:

4 Burpees (two hand touch to target 6" above reach)

6 Alternating DB Snatch (70/50#)

8 Wall-Balls (20/14#)

-11 Rds + 6 Snatches 

C.

10 Minutes Lower Body Stretching

-Complete 

PM Workout (1700)

A.

Easy 3-ish Mile Run

-Total of 37:42 running time ... not sure of the exact distance, just took this very easy and got some movement in... first time back out running in a while ... have a PFT coming up in in May (3 Mile Run TT) and then transition in full marathon training for a marathon in October. 

3/25 & 3/26/23

 Complete Rest 

3/24/23

Had a solid shoulder/tricep workout today. Got a massive pump, enjoyed getting this in.  

Warm-up

2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

Strict HSPU 

EMOM 10: 

3-5 Reps - focus on perfect reps and not going to failure 

-3 reps across 

B.

Seated BB Strict Press 

4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-95# across 

C.

Standing Bottoms Up Single-Arm KB Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-18# KB across

D.

Ring Y Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

E.

Tricep Rope Push-Downs 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-45# 

F.

Single Arm DB Skull Crusher 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-25# 

3/23/23

Got in another bodybuilding session at home ... again didn't feel particularly great, but got a massive pump in about 60 total and enjoyed myself. 

Warm-up

2 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

-Complete

A.

Deadlift

4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-Complete, across at 315#, no belt 

B.

Lat Pull-Down

4 sets: 10 reps @ – RPE 6-7
*Rest 1:00-1:30 b/t sets

-Complete, across at 125# 

C.

Drop Set 

4 sets:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip (use a weight that allows failure between 15-20 reps)
-rest 2:00-2:30 between sets-

-Used 95# for the rows ... got about 12-15 reps each set 

D.

Standing Alternating DB Curl

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB across 

E.

Barbell 21s (bicep curls) 

3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 45# barbell across 

3/22/23

Still a bit fatigued and fighting off some flem/respiratory stuff... but the DOMS from last weekend is gone ... didn't feel particularly great this morning... but it was definitely nice to get a pump. Kept the rest intervals short and weights light ... nice way to chill out after a lot of high intensity crossfit over the last few months. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.
Bench Press

3 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-Complete, across at 185# 

B.

Incline Bench Press

3 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 135# ... way harder than I thought it would be 

C.

1:1:2 DB Bench

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB 

D.

Incline Bench DB Chest Fly

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x10# DB 

E.

Dips 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, unweighted ... went 10,10,8,7... rough after parts A-D

F.

Seated DB Tricep French Press 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 50# DB 

03/19, 20 & 21/23

 Complete Rest 

03/18/23

Got in the last couple workouts... I knew the GHDs were going to wreck me... so I got that workout in last. I have to say, Quarterfinals was WAY more fun that the Open. I really enjoyed just knocking this out over a weekend and the workouts were much more challenging and strategic than the Open workouts. Really humbling (as Crossfit always is) but also I am really amazed by how far the sport has come. When I started Crossfit in 2008, workouts like these Quarterfinals didn't exist yet... the sport has come a long way and so has my ability. Definitely learned a lot over the Open and Quarterfinals - it is fun to 'be back' into Crossfit and Crossfit shape... looking forward to the coming year and putting in some work to enjoy my fitness and test it again next year with the 2024 Open and Quarterfinals. 

2023 Quarterfinals Test 5 

21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft

♀ 155, 185, 205 lb
♂ 225, 275, 315 lb

Time cap: 15 minutes

-Result = 9:21 ... this was definitely a workout I felt much more confident with ... the RC at the end were surprisingly very difficult. Overall happy with my effort here, especially after the previous workouts over the last few days. I was really confident up until the rope, at which point shit got real, but it was a great test of fitness and I really enjoyed pushing myself. Reps went:

UB 225 DL (:32)

UB C2B (1:06) 

7/4/4 275 DL (2:23) 

4/3/3/3/2 Bar MU (4:59) 

5/4 315 DL (5:45) 

RC (9:21) 

Rest about 30 minutes then... 

2023 Quarterfinals Test 4 

20-minute AMRAP:

1,000-meter row
50 GHD sit-ups
500-meter row
25 V-ups

-2 Rds + 118m (11 reps) ... 461 total reps ... this workout was quite a slog... I tried to maintain a 1:49/500m pace for all of the rowing and maintain a consistent unbroken pace on the GHDs and V-ups ... I got a couple no-rep V-ups, but my form was falling apart and they were legitimate no-reps ... overall I am happy with my effort here... doing this after Test 5 and last of the 5 workouts, I didn't feel like I had much 'go' in me ... but glad to get it in. GHDs at this volume are definitely something I need to work on. 

03/17/23

AM Workout (0700)

Got in the second QF workout today. It was a fun/different workout... the DB snatch variation was an interesting change... typically these are programmed as alternating reps and the lunge step on the same arm right after the snatches was a challenge to keep moving through. Overall I am happy with my score, I wish I would have gotten 5+ rds, definitely could have had I pushed it slightly more, but overall still got some good intensity out of this, particularly for never having trained crossovers... thankfully I still remember how to do them from childhood and my gym had a heavier rope that allowed me to do most of the sets with few misses... I think overall I missed 5-6 reps on the crossovers... this workout was mostly snatching and lunging for me. 

2023 Quarterfinals Test 2 

12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

-Result = 4 Rds + 4 cross-overs (324 reps) 

PM Workout (1730)

2023 Quarterfinals Test 3 

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk

*Add 1 clean and jerk after each round.

♀ 185-lb clean and jerks, 24-in box
♂ 275-lb clean and jerks, 30-in box

Time cap: 10 minutes

-Result = 37 reps (4 Rds + 2 Clean and Jerks / tie break of 8:05) ... really tried to finish this out, a bit bummed I didn't.... although similar to yesterday for the vast majority of my time doing crossfit, I could not have done this workout at all... so I am happy with my effort here. I didn't miss any reps until the last minute, which tells me I paced this correctly. My last two clean and jerk attempts during the 9th minute resulted in missed jerks... I was really tying to push the pace and get those last 3 reps in 60 seconds and it just didn't happen. Overall a great workout and really just insane to think about how far Crossfit as a sport has come and how challenging of a test of strength and power this is. Really fun, glad to push myself here and go way outside my comfort zone. 

BBJO Splits went: 

Rd 1 - :27 

Rd 2 - 1:29 

Rd 3 - 3:05 

Rd 4 - 5:11

Rd 5 - 8:05 ... I was on a solid pace, but my jerk just fatigued out at the end and I those two reps I missed were rough. 

03/16/23

Got in the first quarterfinals workout right after it was announced. It ended up being a really fun workout. I got time capped out, which I assumed was going to happen, but I am really proud of myself for getting through the 225 continuous feet of handstand walking. For most of my time doing crossfit, this would not have been a possibility for me. This workout was much more fun than the last two Open workouts... it was fun to go into a workout not really knowing what to expect and really push myself. This probably won't be a great score, but I am proud of my effort and how I performed overall. Excited to get in the rest of the workouts over the weekend. 

2023 Quarterfinals Test 1 

For time: 
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Time cap: 15 minutes

-Result = 69 reps (21 Front Squats) ... 13:30 tie break ... in that remaining :90 I couldn't get any wall facing handstand push-ups... I failed my first rep ... took a break and finished a rep, BUT my legs came outside the width of my shoulders and it was a 'no-rep' ... I also missed one HSW ... I was about 20 feet through the 6th HSW and I lost my balance and had to re-do the rep... these were rough mistakes, but still happy with how things played out... I didn't expect much on the HSPU given that I don't train that movement... looking forward to developing those over the next year. 

03/15/23

 Complete Rest 

03/14/23

Still traveling... got in another class workout (parts A and B) and added in some stuff afterward... last crossfit session before quarterfinals workouts this weekend!

A.
Back Squat

8 Reps @ RPE 6-7 

6 Reps @ RPE 6-7 

4 Reps @ RPE 6-7 

2 Reps @ RPE 6-7 

4 Reps @ RPE 6-7 

6 Reps @ RPE 6-7 

Rest 2:00 between sets 

-Complete ... weights went 225# x 8, 275# x 6, 325# x 4, 360# x 2, 345# x 4, 325# x 6 ... the local gym I was at was doing a strength cycle with %s... but I just went off of RPE and got in quality reps with no lifters/sleeves/belt ... felt surprisingly good on everything. 

B.

AMRAP 10:

12 DB Snatches (50/35#)

50' DB Goblet Walking Lunge 

-7 Rds + 25' Walking Lunge

C.

3 Sets:

15 GHD Sit-ups

10 Strict Ring Dips 

Rest as needed

-Complete

D.

2 Sets: 

DB Bent Over Side Lateral Raises (2x15# DB) x 10 

Rest as needed 

-Complete

E.

2 Sets:

BB Skull Crushers (75#) x 10

BB Curls (75#) x 10 

Rest as needed

-Complete

03/13/23

Didn't feel particularly great today... woke up with a bit of flem in my throat... slept in a bit and hit a 0800 crossfit class... currently in Idaho and dropped into a local gym. It was good/lower volume crossfit class.

A.
EMOM 12:
Odd: 10 Butterfly Pull-ups w/ towel between feet
Even: :15 Hollow Hold + :15 Superman Hold

-Complete

B.

6 Sets (12:00 clock): 

For 1:15: 

200m Row, max burpees over rower in remaining time 

Rest :45 

-Result = 

15, 12, 11, 10, 10, 10 = total of 68 burpees ... very crossfit style cardio, was nice and not too taxing, but tried to get intensity out of each interval 

C.

3 Sets:

5 Tempo Bodyweight Rows (3 second hold at top, 3 second eccentric) 

-Complete 

03/12/23

 Complete Rest 

03/11/23

Did the class workout today ... it was an easier session, didn't really push anything anywhere. 

A.
For time (12:00 cap): 
50-40-30-20-10
Unbroken Double-Unders
Anchored Wall-Ball Sit-ups (20/14#)

at 12:00... 

B. 

7:00 to establish a max complex over 4 sets of: 

Clean + Hang Squat Clean + Jerk 

-Result = 

-8:32 ... didn't miss any DU... tried to maintain a pace on the sit-ups ... I was fairly consistent here, toughest part was that my chest starting blowing up during the set of 40 sit-ups with the DOMS from Thursday's workout. 

-235#, 265#, 275# ... definitely more there, but didn't push the loading today, got in these comfortable reps. 

03/10/23

 Complete Rest 

03/09/23

Got in a nice upper body pump at home today... was a fun/low stress workout, had a good time. 

 A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Barbell Rows@ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete, 45# for 2x10

 

B.

Bench Press

5 sets x 5 reps @ 70% (205#)

70% of your one rep max bench press.

 

-Complete

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x50# for 3x15/arm 

 

D.

Strict Press

3 sets x 5 reps @ 65-70% (125-135#)

65-70% of your one rep max strict press.

-Complete, used 125# across... didn't feel great 

 

E.

DB Z-Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-2x35# for 3x12

 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 55#, rope extensions 

 

G.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-2x25# DB for 3x12

03/08/23

Today was the first workout where I felt very close to 'normal' after getting sick ... no nausea upon waking up and hopefully today I will be able to eat a normal amount of food. Got in the class workout (A and B) and added in C. 

A.
Every 2 for 10:
Back Squat x 2 reps @ 85 of 90% (375#)

-Complete ... got all of these easily, felt good. 

B.

For time:

30/24 Cal Row

20 Toes-to-Bar

15 Overhead Squats (95/65#)

20 Bar Facing Burpees

15 Overhead Squats (95/65#)

20 Toes-to-Bar

30/24 Cal Row 

-7:44 ... everything unbroken except the second set of T2B went 12/8 ... felt great on everything other than the burpees, which took about 2 minutes and felt slow. 

Rest about 10 minutes then... 

C.

Every 2 for 10 (5 sets) of:

10 Pistols (not in weightlifting shoes)

-Complete ... these felt surprisingly good for not training them at all recently 

03/07/23

Had a decent workout today... this session took about 90 minutes total... it was nice to just get a pump and enjoy myself in my home gym without any stress. Nice way to start the day, despite still waking up with some nausea this morning. 

A.

Every 2 for 10:
Deadlift x 2 reps @ 85% (455#) 

-Complete

B.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 3x15, unweighted 

 

C.

Supinated Grip Strict Pull-ups 

3 sets x 10-15 reps 

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary, break up sets if it is too difficult

-Complete, 12,10,10, unweighted 

 

D.

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x15 with 110#

E.

Pendlay Rows 

3 x 10-15 reps 

-3x10 with 155#... always tougher than I think they will be!

 

F.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x15 with 2x25# DB 

 

G.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, 7# crossover symmetry bands 

 

H.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, 7# crossover symmetry bands 

 

I. 

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, 7# crossover symmetry bands 

03/06/23

23.3

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

03/05/23

 Further Complete Rest ... feeling slightly better. 

03/04/23

Today was supposed to be 23.3... but I got extremely sick last night with a stomach bug... I was terribly ill all night and definitely still feeling horrible today... not ideal during the Open... but hopefully I will feel good enough to post a score for this workout. Further "rest"... although my current state (constant body aches, fever, vomiting, diarrhea) is not restful. 

03/02/23

 Further Complete Rest 

03/01/23

 Complete Rest