Pelican Hills Hotel Workout

Day 2 of a dumbell work out - Used 30lbers

5 Rounds
10 single leg DB deadifts
10 Upright rows
10 DB Lunges
10 Presses
10 Russian Twists
10 Pushups

Pelican Hill Resort

Pelican Hill Resort - Hotel Workout

21-15-9
DB Thrusters
Plank Rows
Russian Twists

30-20-10
DB Snatches
Squats
Situps

Rowing and Cleans

Going Long. This workout was way harder than it should have been.  My HR was thru the roof, considering the pace I was rowing at.

2k Row
10 Cleans at 135lbs
2k Row
8 Cleans at 135lbs
2k Row
6 Cleans at 135lbs
2k Row
4 Cleans at 135lbs
2k Row
2 Cleans at 135lbs
2k Row

Quaruple Summit

Up early for the first time this vacation and was planning on doing the triple summit. Once i figured out that the triple ended at the opposite side of Gilmore I decided I might as well do Sargent as well. Missed my goal on the triple traverse by 4 minutes but still improved by 6 minutes. 

Lastly the real photos:

1k Waterfall

1k Waterfall: 1000, 900, 800 700, 600, 500, 400, 300, 200, 100; 1 min rests

Sargent Mt via Maple Spring

Brown Mt Via Goat Trail

I did a hard warmup on the rower.  Probably too hard.   Went over to the Goat trail with Martha and Joe and was ready to get after it.  My legs felt like jello and I was breathing hard out of the gate.  15 seconds off my best time.

Hike to Penobscot

Family Hike and then lunch at Jordon Pond House.

Twice Around Hadlock Pond

 Family Walk around Hadlock in the mist.

Dorr Time trial

Had another go at the Ladder Trail to Dorr and then around.   Had Duncan's Son Teddy times to chase.  Ran the Garmin and Strava to see how close they were.  Fairly close. Hit some PRs and put up my fastest score in a long while.

Hike to Acadia

Hike to Acadia with Susie and Jack and Missy.

Long Pond and Carriage Trail Mt Bike Ride

Very tired all day but when the sun came out I got motivated to get out on the mountain bike and ride.

Hike to Champlain

Big crew for a 1st hike in Acadia this summer - Susie, Martha, Jack, Tristan, Emma and her friend.  Foggy and damp made the footing tricky.   Tristan and I paced up to the top.  He was really moving.

 Post Hike needed to finish the Dogs Days of Summer Week 2 meters left to get to 20K.   This week should be easier with me chipping away at it. 

Did the 19 Minute Pyramid.

Tempo Rowing & Soccer

Met Dennis at Craic and did some tempo rowing Super hard to keep those low speeds

3X

2min @ 20 strokes
1min @26 strokes
2min @22 strokes
1 min @ 28-30 strokes
3 min of paddle

Sunday Pick Up Soccer with Tristan
Pouring Rain and then it stopped. 

Rowing Light Weight Incredible Hulk

Rowing Light Weight Incredible Hulk


AMRAP in 40 minutes  5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)
Row 500m
10 v-ups


 11 rounds plus 5 reps

crossfit kawaihae

Good workout

Went with 135 on the push press for all 10 rounds

Partnered with Dennis on the wod and we crushed it!
 16:30

Here was the crew :

Hotel WOD Dumbell Demons

5 Rounds for Time

• 5 Single Arm Dumbbell Snatches (45lbs)
• 10 Dumbbell Lunges (45lbs)
• 15 Sit-Ups
• 20 calorie bike

18:25

Train like Mike WOD

Tried to go to Crossfit.  No Uber or Lyft so Hotel WOD again

30 Rounds for Time: 30 Min EMOM  

3 deadlifts
2 squat cleans
1 jerk

*Pick your own weight

—————–

Back in the saddle.

 

Did 50lbs DB's and added 5 V-Ups for the first 15 rounds.