February 22, 2022

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Great day in the garage this morning. Strangely, it rarely rains between the hours of 4:30-7:30. Heavy rain hit last night and rained through the night but by 4:30 it broke and we were able to get the whole workout in rain free. It is strange how often this happens. It started raining as I was finishing at 7:30.

Romanian DL at 185

Snatch balance at 95, 115, 95

Metcon 2 at 185 dropping to 135 to try to get more T2B

No extra work today besides push/pull sled and stretching

Making significant progress on the sit cross leg head on floor which feel fantastic and strangely seems to have opened my hamstrings a bit.

Rusty, Justin, Mathew, Josh, Jose, Steen, Jody, Me, Matt Lawson + Ellie, June and Moose

February 15, 2022

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Training feels good right now but I am not sure how my performance would be if I were to test it. I have not competed in a while and with Fraser’s HWPO program there is really not a way to keep track of everything or a leaderboard to compete on each workout. I really like the programming but I do miss the leaderboard from Bergerons program.

I have been staying relatively light on most weights and I do feel good and injury free. Id like to test some workouts and probably will with some open workouts even though I am not competing in the Open this year. Ill do some of the workouts as a test to see where I am.

Hit the strict press at 135, 145, 155. Snatch and squat snatch was 95 and felt smooth. Could have done 115 pretty easily I think. Knee work is paying off

Today:

Good group this morning…Josh, Jose, Justin, Jimmy, Rusty, Card, Alan, Me

February 14, 2022

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Felt great to be back in the Garage this morning!

Robert, Kim, Alan, Rusty, Josh, Jose, Matt Lawson and JODY all back with me.

Starting to ramp up the weight again. Feeling good. I based my 1RM dead off 315 which is light but just being careful and laying down a good base. Snatch Balance was at 115 and Metcon was at 115 as well. I was moving well with the 115 squat snatches today. Knee work is definitely helping.

Finished the day with 4x push/pull on the sled with 6 plates.

February 13, 2022

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I have been out of town on a trip with my wife and 2 other couples. We went to BVI and stayed on a sailboat. It was a fantastic trip and offered a good amount of time to do the 10,000 pushup challenge.

I finished this years challenge in 10 days. I could have just done 1000/day for 10 days but I started out lower and made up some numbers on the boat. I did 2001 on the last day to finish.

Expecting to be sore, I wasn’t. That made me very happy that I could do 2000 pushups and not be even a little sore. I think the key to this was doing 20 on the minute for 94 minutes. The small sets with rest made a big difference.

Now it is time to get back into the garage and back to Frasers program. Looking forward to it

January 20

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Today is a special day. It is my 26th anniversary with my beautiful wife, Cynthia. I am so grateful and thankful for her and the life we have created. Marrying her was the best decision I ever made in my life.

Today:

I felt a little something strange in my lower back on Sunday while sit-in on the couch of all things. Since then I have been careful with it. It only bothers me in movements where I lean forward. The Cross leg forward lean doesn't seem to make it very happy so I have been careful with that one. For that reason, I decided to go a good bit lighter today than Rx.

3x2 @ 245 rather than 295

cleans @ 135

Row felt good for the most part. Held a 1:38-1:45 on the EMOM and 2:10 on the 4 min sections.

Did not do the Metcon

Accessory work complete

January 19, 2022

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137 days ago I started the Mat Fraser HWPO program. I really like the programming but the thing I don’t like about it is that I am no longer using Beyondthewhiteboard to keep track of my progress. Ill have to do it here which is good for anyone interested in what we are doing I guess.

This is a reload week so the workouts are still hard, but less reps and less time. Today, there was a warm up on the bike. We had to use an Assault Bike because that is what we have. It is designed for a spin bike.

At the beginning of the program we did a 20 minute max ride. We got our average calories for a 20 minute time. Today’s workout is based off that time. So the 110% is 10% higher than the wattage I could hold for 20 minutes. The 80% is off that 20 minute test as well.

I held 500+ for the 110% and 300+ for the 80%. The first round of 3 sets was the hardest as the lactic acid flowed into the bloodstream but the second was a little easier and the third easier to hold the same Watts.

Finished with Plate holds :45 x 3 then Forearm curls at 15lbs each 3x20

Good group this morning.

People: Josh, Jose, Kyle, Justin, Card, Rusty, Steen

Dogs: Moose, June, Ellie

March 27, 2021

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The CrossFit Open has had my attention lately and I have neglected to post here.

The workouts have been interesting and good tests, in my opinion. At the end of the 3 I am feeling good about all the results except 21.3 and 21.4. 21.1 and 21.2 were completed twice and both times I did much better on the second time.

I am considering doing 21.3 and 4 again but Im not sure it will be necessary. The top 10% move on to the next round. There are 6700 people in my division so the top 670 move on. I expect to be in the top 50 after this result. I may just take this weekend to recover and get set to be at my best when the next round starts. That entails some celebration which just might include some ice cream and extra sleep.

I hope that your CrossFit Open has been going well. If you are not in this competition I hope that you have your own event or milestone you are preparing for. GO get it!

Here are the Podcasts that I have done on the Open

Week 1

Week 2

Week 3

February 22, 2021

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Great start to the work week with a rainy, dreary day that would have most people pulling the blankets up and hitting the snooze button.

Not us. We had a hearty group of dudes ready to get after it today and this whole week despite the weather, inconvenience, unpleasantness, laziness or comfort.

Today started out with

Back squat

10-8-6-4-2

Increase weight each set and take 2:00 between each set

then

Roll right into this one

TRICYCLE

60 cal on Assault Bike

then

4 Rounds of

21 Thruster @75 lbs

18 Alternating Dumbbell Snatch

15 Chest to Bar pullups

This one took me a little over 22 minutes including a poop break after the 2nd round. I was disappointed in this because I did not exercise discipline yesterday. I ate too much and too late. I was not burning clean and my body said…We got to get rid of this…and it did. I was able to come back and finish pretty strong, however, I believe I could do much better on this workout.

This is going to be a great week that will have lots of good outcomes at work but also in the training part of my life. My stretching program has been paying some big dividends as I have overcome my back injury and increased range of motion in almost every position and lift. I will continue to work hard at this flexibility for this entire year and probably for the rest of my life. Joe Hippensteel says that it is the fountain of youth and I do believe him. I feel better than I have in a long time.

February 11, 2021

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Not sure how I got out of the habit of updating this blog, but I am going to try to do better.

We are using Comptrain as our training program so I started to just use the app to record workouts. I will try to update here. For followers, sorry.

Today

3 miles/300 pushups

First time I have run in a while and due to my new stretching routine, I felt great. No injuries, and I won at 34;30. Not anywhere close to my best time on this course, which was 27:00 but Im getting the running back. I was just happy to finish. Moose also did well.

Back to Comptrain to get ready for the Games coming up.

September 14, 2020

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Mathew Nuar’s Birthday

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Mathew wore Jody’s Mom’s vest and beat us all to the stairs. Impressive. We caught him on the burpees and pushups on the darkest day I can ever remember doing the stairs. Compound that with it being overgrown and there was at least 1-2 minutes lost due to darkness and trees.

I finished in 3rd 31:36. Alan wins with 30:32 and Jim Levine 2nd in 31:10. Good group today. Some were wondering about the record with a vest. I did not find any results for that but did find this day where everyone was pretty fast including Mike Drew for the record. Kim Ray 2nd and my PR.

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I felt pretty slow today, kind of like I was wearing a vest. I guess I am as my weight is higher than I would like. Im sitting at about 187 while I do my best at 174 or so. I am only 13 lbs over! That is almost a vest.


June 10, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. ALT EMOM 9 min

    Ring Hold :30

    Bar Hang :30

    Handstand Hold :30

  2. Deadlift warmup

  3. Alt EMOM 10 min

    15 Row Cal

    Deadlift 5-4-3-2-1 pick load

I went 225/275/295/295/295

18 row cals would be pretty challenging, 20 a real test

4. Ski Erg 1000m - 3:56

June 9, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. 30 min ALT EMOM

    15 Row Cal

    min 1-10 - 15 Burpees

    Min 10-20 - 15 Situps

    Min 20-30 - 15 Dips

Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row

June 8, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Sled Push/Burpee

    315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough

  2. 100 Swings @53 EMOM 5 burpees - New PR today 4:35

  3. Alt EMOM

    15 cal ski

    15 pullups

    10 min

Good day of short workouts

Welcome back Card Steele and Will Ensign!

June 5, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1 Core Day

100 Flutters

100 situps

100 Flutters

100 grasshoppers

100 Flutters

100 heel touches

100 Flutters

100 Prone swimmers

20 cal ski

20 hollow rocks

20 cal ski

20 vups

20 cal ski

20 josh plank

20 cal ski

20 T2B

20 Ski Cal

20 GHD

20 Ski Cal 

20 Back Ext

June 4, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. 20 Wall Walks

  2. 65 Burpees

  3. Max Handstand walk

  4. Hanna

    10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.

    10 clap pushups

    x 10 rounds - 15:03

Tough!

June 3, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after

  2. 7-77

    77 bodyweight back squats stopping EMOM for 7 pushups

    7:26

  3. Gratitude

Good to have Matt Greenwell back for his birthday

June 2, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Clean 5-4-3-2-1

  2. Ethan Reeves

    10 power cleans at bodyweight

    10 pushups

    Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets

This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.

135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time