NoVa Open Week 4 – Monday


Hanging with Matt R and Jon W – 2 members of the Patriot Six-hundred.
WOD- Patriot 0600 (or workout with the Patriot Six-hundred, my new name for them)
Group warmup + mobility

Back Squat
35(3) – 85(3) – 115(3) – 135(3) – 135(1) Stopped for some form tips from Ian Nigh. I need to get my knees out of the way and keep the back more upright. Way too bent over.
115(3) – 115(3) – 115(3) Dropped weight to groove the form change

3 rounds
5 10# weighted pullups – 1st 2 rounds unbroken. 3rd round 3-1-1
200m row – round 1 had to fix the timer. Round 2 – accidentally got on Big Cat’s rower. Round 3 – just slow
1:21 / 1:20 / 1:47

My new name for the Patriot 0600 crew – the Patriot six-hundred.
Very disappointed about the lack of colorful sox.
Sleep: 6:00pm – 8:00pm, 10:00pm – 5:00am. Nap 2pm – 3pm.
Stress: Low.
Fish Oil: 4 caps

Breakfast: Coffee with milk and honey (northside social), eggs with salmon and spring greens, sparkling water

Lunch: flat iron steak broiled in butter, carrots, sparkling water

Dinner: grilled chicken breast with french 4 spice seasoning and fennel seeds, grilled fennel and red onion with Parisian herbs, pernot


Good day at Patriot. Ran errands. Did a bit of house cleaning. Spent time outside. Very low key day off.


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