wednesday bare minimum

No surfing on Wednesday… all for the best anyway. I got in an abbreviated workout. Just the essentials. Third session in a row where I skipped my chin-ups and dips. The very thought of them makes me ache and quake right now. I am totally spent, here in the middle (or is it really the end?) of my fourth week of the current training cycle.


5 rounds: 5 burpees @ 60 sec, walking balance of interval / then jogging for 60 sec


Main Strength: Squat
5 x 65
3 x 155
1 x 195

Then, @ 5 min intervals:
3 x 215, 3 x 230, 3 x 3 x 205. The 230 was real enough, but semi-ugly in the second and third reps.

1 x 12 x 70 lbs
3 x 5 x 105 lbs

tuesday dawn patrol

Good surfing day on Tuesday, left for Indian Beach at 5:05 with Ben and we were in the water by a 5:50 sunrise. High tide was about one hour before, so there was plenty of water when we started, about 5′ or so. Mark Mekenas and crew were right behind us. Mark had his awesome new Linden chambered balsa wood longboard. I happened to have been riding his old blue flame 10′ 4″ Linden that my dad bought for himself… riding it for the first time, actually. No pressure.

The wind was down (but higher, North winds are promised all week, due to the high pressure here and the low pressure system south of us). The cove looked flat. The north end was clean, but small. A larger break beckoned in the middle and to the south end of the beach, but that was considerably junkier. Ben largely stayed north. I was the southernmost surfer (out of about 10 during the morning session). I took some time getting used to the fat blue flame. I also tried a bunch of lefts… catching several. Actually it was a fun morning. Might be even better tomorrow, though it might be smaller.

monday afternoon

I don’t like late afternoon workouts but this one was ok. I did not do my chin-ups and ring dips … second skipped workout for those. Surfing is my excuse. After initially planning on doing them after all the rest, they fell to the side, and I squeezed into my wetsuit and went to play in the ocean with Lena.

Monday of Week IV (July 23)

Burpees 5 x 5 @ 90 second intervals

3 minutes rest

Romanian Deadlift
RDL 10 rounds
5 x 135, 3 x 165, 3 x 175, 7 x 3 x 185.

1 x 12 x 70 lbs
3 x 5 x 105 lbs

saturday surprise

Did not expect to get to go out on Saturday. Winds were down the last couple of days, and today was sunny in the afternoon, with the seas growing calmer and calmer. We planned for a visit from Megan and Tom S. and family but they cancelled and so Ben and I … Ben having just returned from Portland … took off suddenly without previous plan and surfed Indian Beach. Before we did I scrambled to prepare enchilada casserole for the family, so my absence during dinner prep time would not prevent people from eating.

The afternoon sun was gone but everything else was right from 4:30 to 6:30 at Indian Beach. Water was above a high low, and getting higher. The water was warm… maybe 62. The air was warm… maybe 75. Indian Beach had bikinis and picnics and a festival atmosphere. Swell was 5′ or so, NW. Winds remained light. It was more junky than we might have expected, but there was a smooth cleanness to the surface nevertheless. (That is not a contradiction nor a paradox, somehow). The middle wasn’t too productive. The current kept pushing us south, into the pot-boiler at the southern end of Indian. We ended up walking back up to the rocks, which was great, actually. From there I had what I hope won’t end up being my ride of the summer, a long clean right that went on and on.

It got sunny again, and the green water and warm conditions were so fun. I did not want to leave. We did have to leave.

At home we were late, and welcomed with some local panic over a missing boy, and wives with tired children, and leftovers and dinner mess to clean up. That isn’t so bad really. The boy turned up, the kids all went to bed… eventually, and I swept up the crumbs while dreaming about surfing.

just a little something on a friday

Friday of Week III (July 20). I did what I could today, out in the grey drizzle, late on a Friday afternoon. I skipped Chin-Ups and Dips, mainly because I was so in dread of them, the thought of them made my forearms ache and my mind go dark. I figured, one session subtracted from the month won’t kill me. Maybe I can get the volume back up on Monday. This was a low-volume, low impact day. I felt good about it; it’s been an active week, with training and surfing and sand-work every day M-F. I set a PR in Hang Power Clean, and have brought the HPC up to within 10 lbs of my Power Clean PR, so that will soon budge too, I’d wager.

5 rounds: 5 burpees @ 90 sec

Strength: Hang Power Clean
5 x 95
3 x 145, 3 x 155, 3 x 160 (PR), 2 x 165 (f on 3), 1 x 165; 7 x 2 x 145 @ 30 sec.

1 x 12 x 70 lbs
3 x 4 x 105 lbs

how to brutalize yourself

Wednesday I technically did a double, if weightlifting at lunchtime followed by an full surfing session in the late afternoon counts as a double. Leaving me with a brutal, full body fatigue by days end.


5 rounds x 5 burpees @ 90 sec

Chin-Ups and Dips:
Chin-Ups 3 x max reps @ 90 sec (3, 3, 2)
Ring Dips 3 x max reps @ 90 sec (3, 2 & -3, 0 & -5)
Damn, my Chin-Ups and Dips SUCK. Suck suck suck. This time last week I found myself able to manage a set of 5 on chin-ups. That was NOT happening today. I’m used to the fluctuation up and down in my capacities with these movements, but GOD I am frustrated when I get less volume in one session than another. I’m sure it can’t have anything to do with surfing for two hours yesterday, right? LOL.

Main Strength: Squat
5 x 45
5 x 155
Then, @ 5 min intervals: 3 x 205, 3 x 225, 2 x 220 & f on 3, 3 x 210, 3 x 210.

Comment: got the number I wanted, 3 x 225, but man what an ugly 3rd rep. Disappointing performance overall. “I hate squats,” is all I can think, even as I fume and scheme about wanting to get better at them. I sensed today that if I didn’t attempt my heaviest set earlier than the others, I would fail. And indeed, after getting the 225, I wasn’t getting the 220. Anyway, I was kinda pleased to get them, except for the fact that these wimpy squats, so well below where I have been in the past 7 months, make me look and feel weak. Feeling weak in the squats makes me seriously consider Zach B’s recent offer to program my strength lifting for me. But it is also confronting me with my lack of faith in myself.

1 x 12 x 70 lbs
3 x 4 x 105 lbs
Presses, on the other hand, are going great. I like my method of adding reps and repeating the same workout three times a week. It makes me think I could do something like this with 225 lb HBBS. Lay down a better foundation and drill the movement until my body really really adapts? Anyway, not going to try that right away, but it’s on my mind.


I didn’t condition today, but at about 4:15 pm, Ben W. and I set out to surf the ebbing mid-day high-low tide at Indian Beach. We spent about an hour, maybe more, in big surf. 7.5 foot NW swell, low winds, but junky surface. We went to the south end of the beach, paddling past maybe a dozen other surfers. I was often in position but had trouble setting up, and took a bunch of tumbles into the rough surf. I had several battles from inside to outside, and then got washed in to shore near submarine rock. We walked back up the beach, and I gave it one more go, surfing from outside on the north end. I did catch several night rights, and felt good about being there. I was surprisingly able to paddle well… surprising because of yesterday’s session and today’s workout.

This is how you brutalize yourself: lift weights and then surf in the same day, the day after a heavy session. And then keep going. Rest days are for when summer’s through, I guess.

mid morning surf

Had a glorious Tuesday surf at Indian Beach today. Spent about two hours in the water. I paddled to the southern end of the surf, where the NW swell gets through a bit more. Had the waves almost to myself. Another guy showed up but he was cool, and we talked a bit. It was clean, and nicely shaped. I got to work on my left. I took several left breaking shoulders and had fun. But the currents on the inside on the south end of Indian are brutal. On several occasions I had to fight hard back to the outside — even swimming in front of my board — through the chop, breakers, and currents of the south end; down just to the north of submarine rock it’s a swirling cauldron.

Took hundreds of strokes. Rode maybe a dozen waves. Took as many spills. Quite a workout.

Water temp: about 58 degrees. Swell: WNW/NW 5 feet at 8 seconds. No wind. Plenty of water in the “cove” from 9:00 am to 12:00 noon, on a rising tide.

just another monday

Monday morning, before much happened for the day, I got my workout in, in the driveway, as usual. The weather was fine, but my energy was low. Not sure why. But I got all my small goals (did the burpees, chin-ups and dips, and presses) and did my lift as planned. Just another monday.

5 rounds x 90 sec intervals
Burpees x 5
100 meter run

3 minutes rest

3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (4, 3, 2)
Ring Dips 3 x max reps @ 90 sec (2, 2 & -3, 2 & -4)

Romanian Deadlift:
10 rounds @ 90 sec.
5 x 115, 3 x 155, 3 x 165, 7 x 3 x 175.

1 x 12 x 70 lbs
3 x 4 x 105 lbs.


Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted.

My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. I was spent from this, but after a short rest, I knew it was time to lift, so I went and did my work.

Burpees: 5 rounds x 5 burpees @ 90 sec

Chin-Ups and Ring Dips: 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 3, 2) / Ring Dips 3 x max reps @ 90 sec (3, 3, 2 & -2)

Hang Power Clean. These sets were done at 4 minute intervals. 5 x 95 / 3 x 140 / 3 x 145 / 3 x 150 / 3 x 155 / ‘final’ set (1 x 160, f on 2, 1 x 160, 1 x 160) / extra set (2 x 160, f on 3).

So, while I meant to get a HPC 3 x 160, I did not. But I did do five HPC reps at 160, so there’s that stimulus in terms of volume. My movement (i.e. mobility) is for shit in this lift. I guess I need to do more front squats.

Press: 1 x 12 x 70 lbs / 3 x 3 x 105 lbs

The weightlifting *almost* went according to plan. I got my small goals (burpees, chin-ups, dips, and press). But after Wednesday’s failed reps in squats, came today’s failed reps in Hang Power Clean. So I guess I am feeling just a bit beat down. Rest up, and come back Monday, old man.

beach boss

Heavy workout today, in mid-afternoon, in the driveway (aka ACSC) and on the stone berm out front of the house. I was disappointed not to reach my goal in squats this week (why am I so perpetually weak in squats? I cannot say). But I was proud of my “conditioning” workout, which was truly epic. Details below.


5 rounds x 5 burpees & 50 jumprope single unders @ 90 sec

3 double interval rounds:

Chin-Ups 3 x max reps @ 90 sec (5, 3, 1) & Ring Dips 3 x max reps @ 90 sec (3, 1 & -3, 1 & -3).

Squat (HBBS): 5 x 45 / Then… 2 x 5 @ 1 min & 5 x 3 @ 3.5 min: 5 x 65, 5 x 165, 3 x 205, 3 x 210, 3 x 215, 3 x 220, 1 x 225, f on 2.

Technically, 3 x 220 is +5 lbs from last week, which is a success, and it is also a PR for HBBS. I should not have been as disappointed as I was, I guess. But I still cannot believe I couldn’t stand up that second rep. Probably did not have a long enough rest interval. Or perhaps… maybe more likely… recovery has been challenged by surfing on rest days.

Press: 1 x 12 x 70 lbs / 3 x 3 x 105 lbs. Patience grasshopper.

For “Conditioning” today I did something unusual. I went out to the rock berm and moved very heavy rocks for an hour. I set the gym-boss interval timer to 30 rounds of 2 minutes each. Every interval, I would select a very heavy rock from the bottom of the berm, the heaviest I could manage to lift and carry at that moment. All rocks were between about 75 and 135 lbs, I estimate (basalt stones, 12″ to 18″ in diameter). I would set up, and then squat-deadlift the rocks off the ground, and use various techniques to find a position to carry it, mostly a sort of rock-clean motion to the upper chest. But also hang cleans, continental cleans, zercher-style, baby cradle, hang position deadlift walk (aka front farmer’s carry I suppose); lighter rocks (there were a couple on the lower end) went onto my back, a shoulder, or even overhead. I wore gloves. Each rock and each carry was different. I would then carry the rocks about 20 meters up from the beach to the top of the berm, where I threw them, in various ways, into place. Two minutes was a generous work interval, but it “shortened” as the work period went on. The intensity of some of the intervals was extreme. Every interval was a serious workout for the core, arms, hips, glutes, etc. I lost track of the count after about my seventh rock, and then the workout just kept going. I thought the boss would never signal that the thirtieth rock! Thirty reps is a lot. An hour of heavy labor is a lot.

What fun to be strong and to get stronger. I’ll get those squats next week.