The goal is to just ease into triathlon training again and getting body use to it while continuing to crossfit train and focus on support muscles and mobility.


Current Body Composition

  • 208 lbs
  • 10% body fat
  • goal: increase weight 2-3 lbs
  • Swim 2x per week.
  • 1000 yards
  • all at LSD pace
  • 2x per week
  • work up to 30 miles
  • all LSD pace
  • 2x per week
  • work up to 2 miles
  • all LSD
  • 3x per week
  • do Sx WODS only
  • focus on endurance and not max weights
Isolation Work
  • Isolation work 2-3x per week
  • focus on imbalances, stability, full range of motion, and balance

  • Core work
  • 4-5 per week
  • 10-15 min
  • Continue Keto (low carb-high fat) eating plan
  • eat to a caloric surplus to try to add 2-3 lbs in month

Published by Thom Newberg

I am a Mechanical Engineer with a MBA with 25 years of experience at helping industrial customers improve reliability, reduce costs, and increase production. I also am passionate about fitness, my family, and men's responsibilities as christians to their communities.