GrandMastersRx

GMRX Workouts This Week

Workouts for week of November 2nd

WORKOUTS FOR THE WEEK

MONDAY

Reads like a weightlifting gym:

Low bar back squat, strict press superseding with high rep DB shoulder work, then traditional hinge deadlift.

WEDNESDAY

Our 4 rounds for quality, swapping Wednesday and Monday this week, will see:

3 minute row (focus: pace)
15x K2E (not UB), scale to rig knee ups, or supine leg levers
10x UB dbl DB chest flies (last on 8/25)

Then, in teams we’ll work some Chad prep (box step ups).

FRIDAY

After an 80 rep warm up (thank your fellow athlete who turned 80 today!), we’ll tackle a variation of an old CrossFit workout called “Disco”. Then cash out with a not for time “Annie” for sit up volume and jump rope practice.

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Day 1 & 2 - Sandy at the Games

Well here we are!

This is your champ! And by champ here’s what I mean:

Sandy is 73. No, she is not an outlier, nor someone who makes excuses for where she is and why, and if you know Ed and I, we will die on sword protecting those who put in the work. Sandy has competition goals – not everyone does. It doesn’t make her better than anyone is training for life vs. competition – and she’ll be the first to say that. She’s humble – but admittedly excited and proud for this new chapter in her life.
Sandy works hard when she doesn’t want to or feel like it – because she knows it’s the right thing. She has that old school work ethic.
Sandy controls her diet. She knows it’s important for her health, her body comp and her performance. Yes, she likes pizza and can’t wait to “pig out” after this – but she is generally “dialed in”. At this phase in all our lives, we have to be. Everything in moderation may work when we’re young and our metabolisms are strong and bold, but it just doesn’t cut it at our age.
Sandy KNOWS sleep is important – while she’s struggling with it now – she prioritizes it and tries to get it right. Sometimes our bodies push back against us and hers is right now. Ed and I studied her sleep data on the plane up here and…guys…Sandy is performing on an average of 3.5-5 hours of sleep a night. This deficit is not purposeful. It’s not good – but damn…if she can do all this with a lack of sleep…we all can put a more focused emphasis on sleep AND still manage to train and get through our days.
Finally, Sandy is also proud of herself. Yesterday she said this after her second and final workout of the day: “I’m so happy. It’s been a good day”. That filled my heart because it was a HARD DAY. She was proud of herself…and we were proud of her. THAT WAS THE BEST!

…AND WE’RE BACK!

It’s 2:00 on Friday. Sandy has just completed 25.3. AND taken first place in that workout! We are so thrilled. She’s surprised…to tears. Honestly, it was nice to see that emotion. That emotion will translate to confidence in a short period of time.

We are currently in limbo as she cleans up and returns to the floor to complete 25.4 and then we are done for the day.

Thank you for all your messages and comments on social. We love you guys!

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