The feeling is bittersweet as I look at the dark quiet gym. This place has brought so much joy and love to me.... another chapter of my life starts soon, but I’ll never forget one of the best chapters of my life and the people that made it possible.

A few pictures from way back at the start! reflection! what a great journey.

ATTENTION! All Pembroke Athletics Members and followers.

For time: 1000m row 50 thrusters (55/75) 40 sit ups 30 dips 20 cals airdyne

21-15-9 of: Row calories Box jumps Pull ups Wall balls 30 second plank

7 min EMOM: 5 deadlifts (50-65%) 5 lateral burpees over bar Rest 2 min 7 min EMOM: 12 cals airdyne 20 ball slams Cash out: 1 min plank 1 min skip

20 min AMRAP: 8 bench press (60-70%) 15 air squats 8 hang power cleans (60-70%) or 15 Kb swing 15 calorie row 15 sit ups

Back squat: 5-5-3-3-1-1: Start at around 70% and add weight each round. After each back squat round do: 1 min 30 seconds skipping 20 Push ups 20 sit ups or 10 Ab rollers

10 min AMRAP: 3-6-9-12-15-18.... Calories airdyne Bar Power snatches (75/105) Rest 3 min 10 min AMRAP: 2-4-6-8-10-12.... Calorie row Bar push Press (75/105) 20 second plank

Working on increasing my CO2 tolerance today by row intervals of 10 cals nose breathing, and 10 cals mouth. First few rounds were tough but felt much better as I went. Wrote a little about what i’m trying to achieve. Brian Mackenzie owner of CrossFit Endurance and author of some great books has some great study’s and information on CO2 tolerance and also cold exposer. As we breathe, the nose is constantly exposed to inhaled debris and microbes. When we breathe through the nose, the cilia filter, moisten and warm or cool the air before it enters the lungs. Air enters the lungs where the oxygen is pumped through the bloodstream and circulated through the body. In exchange the air leaving the body carries with it carbon dioxide from the cells. When we breathe through the mouth we bypass much of this process. Most people are chronic over-breathers when stressed, breathing shallowly in and out of our mouths. That hyperventilation can cause and be caused by acute stress or anxiety. Just by simply switching to nasal breathing, you can mitigate those anxiety-provoking responses and help your body adapt to stress. Breathing through your nose forces you into a biomechanically optimal position to access your diaphragm and a full breath. It also helps to build your bodies tolerance to C02. If we are CO2 intolerant we may have a chronic hyperventilation issue that is blowing off excess carbon dioxide, all day (Asthmatics are very C02 intolerant, to a point where it is almost an allergic reaction to the build up of C02 in the body). We may be able to correlate C02 tolerance with eating habits, respiration, and how our body breaks down, and disease. The lower your tolerance, the more susceptible we are. Nasal breathing can be a tremendous catalyst in showing us how efficient and inefficient we are. Our body becomes more efficient at working harder, whether we are walking, running or lifting. After just a few weeks you can notice increased efficiency and faster recoveries, in part because respiration is now slowed and due to the higher levels of C02 in our systems, which allow are body to recover more quickly. In people who exercise often, we can see carbon dioxide intolerance, from huffing and puffing while working out. They may not be absorbing oxygen as well either. Therefore the slowed breaths through nasal breathing and the bodies adaptation of becoming CO2 tolerant can make the body much more efficient while working out. Nasal breathing will help to build tolerance to CO2; breathing out through the nose is not as fast as breathing out through the mouth, therefore it slows the breathing leaving more C02 in the body. To see what your C02 tolerance is and if you are using oxygen efficiently you can do the C02 tolerance test. Exhale Breath hold – Exhale a breath and hold it. Count the seconds until you feel the first sensations of having to breathe again. - 10 seconds is a problem and means your ability to retain C02 is very low. - 10-20 seconds is normal - 35 and up is the goal. This is an efficient breather Start increasing your C02 tolerance by doing only nasal breathing during warm ups or light exercises and increase intensity each day or as you feel. Try for 5-10 min a day of just nasal breathing while doing the activity.

21-15-9 of: 1 min hill climb before each round Kb swings Weighted sit ups (25/35) Plate Overhead walking lunges (25/35) Cash out: 20 push ups 15 ring rows 20 second hollow rock hold

7 rounds: 3 hang power cleans (110/155) 6 front squats 9 calorie row 12 toes to bar Cash out: 80 sit ups