June 14, 15, 2022

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Great morning at the RRL.

Split Jerk 2,2,1,1,1 192-205

Every 1:30 x 8 sets

:40 cardio machine (bike)

:30 skill movement (Handstand Walk 10 yards)

then

Metcon

30 cal bike

25 Jumping Air Squat

20 2 “ deficit pushups

x4 rounds

TODAY

Clean and Jerk

1,1,1,1,1 175-205

We replaced the Metcon today with Jake to begin our testing phase. We have been on this program for 248 days. I want to know if it is working! We will redo most of the classic CrossFit Girl workouts because we have a pretty well documented history of these particular workouts and they are all effective.

Today we started with

Jackie

Row 1000 m

50 Thrusters @45 lbs

30 pullups

For time

My previous best ever…since 2008 was 6:36. I have 7 workouts recorded staring in 2009. Some were during the Goruck and SealFit training days so I may have been wearing a ruck or at least boots and pants. The ones I was looking for were the ones done at my house. 6:36 was my best time on this one previously.

Today I beat it!

Felt great today! HWPO is working. Best time ever. everything unbroken. Not sure there is much time to save on pullups as I was doing them unbroken butterfly and as fast as I could. Thrusters were fast and unbroken, row was 1:48 first 400 then crept to 1:52 and by the end was close to 2:00. I could earn some time there. Transitions could be a little better maybe. Extremely happy with this result

It is such an incredible feeling to know that at 53 years old I am still getting better and fitter. Losing 20 lbs recently has really helped and I will keep it off to continue this performance trend. I also got to ring the bell this morning for an ALL TIME PR!

Tomorrow we will try another one of the girls. Probably Helen.

June 13, 2022

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Awesome start to the day with Patrick, Josh, Jose, Matt Lawson, Mathew Nuar, Kim, Jason, Rusty + Ellie, Me + Moose

Good warm up and stretch then straight into

Back Squat

6,6,3,2 - 197-265

Front Squat

5,4,2,2 - 165-204

Snatch 3,2,1 - 116-137

Then

Rowing

4 x 500 m with :30 rest in between

then 1:30 rest

then

2x 500 with :30 rest

then

Metcon

15,12,9 - Burpee box jump overs Rx is 30 “ I did 20 inches today

5,5,5 100 lb sand bag clean

GREAT way to start the day

Weight: 175

Hydration: Good

Sleep: Good

Supplements: On point

Salt - Preworkout Relyte

June 10, 2022

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Great morning with Jody, Josh, Jose, Jimmy, KEITH GRAY returns, Steen + June and Me + Moose

Started with a Deadlift for time

2,4,8,10,15 decreasing from 255-115

Then

40 min EMOM

13 Cal Row

15 GHD

12 Cal Bike

20 pistols

We scaled the pistol today by sitting on a 20 inch box. It was much better on my knee and I feel like I can continue progressing towards a full pistol by simply dropping the box height a little each time until I can hit full depth.

Weight - 172

Sleep - Good

Hydration - Good

Salt - Redmond Relyte preworkout + LMNT during the day

Overall feeling - Excellent

June 6, 2022

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Greetings from Montana. We came out to be here when my son asked his girlfriend to marry him.

Surrounded by both families and in the most powerful place on Earth, Yellowstone National Park, he asked and she said yes! It was incredible. We even saw a bear on the way out.

The prospective groom and I were supposed to go to MTN Tough to workout with the 5 am class but his alarm didnt go off. I did a deck of cards on the front porch while the rest of the family slept. Ill probably get in a hike later as well.

Get after it today!

June 3, 2022

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We celebrated the end of a very tough training week (in my opinion).

Today started with a thorough warm up

then

Every 1:30 for 7 rounds

12 cal on fan bike

1 power clean @ 79% - 165 for me

THEN

MetCon

This one was fun/also not fun

30 Thrusters 95/65

30 Toes to Bar

30 Handstand pushups

Rest 3:00

2 rounds of

15 Thrusters

15 Toes to Bar

15 Handstand Pushups

Rest 3:00

3 rounds of

10 Thrusters

10 Toes To Bar

10 Handstand pushups

For total time

This one was interesting because you did the same 90 reps in each set but they were split differently. one big set, 2 smaller sets and 3 small sets. The idea is that we should be able to move faster on the smaller sets but I think I was moving slower. I chose 65 pounds so that I can go unbroken in all sets which I did but the 90 thrusters 90 T2B and 90 HSPU just kind of caught up to me I guess.

I like this format though. We did something similar yesterday.

Off to Montana this week so Ill spend some time at MTN TOUGH

June 2, 2022

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The week is winding down but the workouts are not

Today

Split Jerk

3,3,2,2,1,1,1 From 175-215

Then

An AMRAP style interval workout. The way this one worked is that we have 4 5:00 minute blocks with 3:00 rest in between. During the 5 minutes you do as many rounds as possible of the following exercises:

Goblet Squats @ 53 lbs

Knee Tucks

Bike Calories

Here is where it got interesting. In the first round the rep scheme was 20 of each, 2nd round dropped to 16, 3rd 12 and 4th 8 reps of each. This made the transitions more frequent and kept the intensity up. Nothing else changed.

I have released some really good podcasts with some spectacular guests lately. Check out this one with UFC Fighter Michael Chandler on the Mindset of a Champion and what the Walk On Mentality is.

Episode # 618 with Michael Chandler

Episode # 612 with Dan Staton of Elk Shape

May 30, 31, June 1

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Memorial Day Murph-

Each year we do a special workout to remember those who have sacrificed their lives so that we can enjoy the freedom offered to us in the greatest country on the planet.

Murph

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Wear a 20 lb vest

I set a PR on this one after losing 17 pounds and feeling at my best. 36:06

May 31, 2022

Many would take a day off after Murph, but we hit this one

Strength

Deadlift 1x8, 1x6, 1x4, 1x3, 1x2, 1x2, 1x2, 1x15 - from 177-265 and then 15 at 135

40:00 EMON

  1. 15 cal row

  2. 15 toes to bar

  3. 10 cal bike

  4. 1 legless rope climb

Then today, June 1, 2022

Back Squat 8,6,4,4,4 - 187-255

Front Squat 5,4,3,3 - 178-230

Then

Every 1:30 x12 minutes (8 sets)

Row 200 m

1 power snatch at 115

Then

METCON

15-12-9 Hang Squat Clean

15,15,15 Ring Dip

50-50-50 Double Under


Been a great week of training. Weight held at 174-175 and Ill continue to drop to 164 just to see how that feels. Ill probably settle somewhere around 170-174 depending on performance and sleep




May 23, 2022

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Rainy day today! Rusty, Kim and I were in the garage this morning for some Back Squats, Front Squats and then a deck of cards.

The deck had 7 jokers and we made each Joker = 15 calories on the Ski Erg.

Hearts=situps

diamonds=squats

clubs=pushups

spades= burpees

This one took just over 23 minutes to complete. Rusty and Kim were pushing the pace. We may as well just have done it outside in the rain because the sweat index was HIGH this morning.

May 17, 18, 2022

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May 17

Great start to the day with 4 dogs and some outstanding music mix thanks to my son Turner. Contry/Bluegrass mix called Gin and Juice.

Power Clean 6x2 @192 - I dropped this weight a bit and started at 155 and ended at 185

then

Metcon

Every 5:00 for 3 rounds

3 rounds

15 Wall Ball

10 T2b

So we did 9 rounds of this total. Every 5 minutes we would complete 3 rounds. I have about a 2 min rest between each set

Then

Fan Bike

Every 3:00 x 5

15 calories

200 m run


Today

4 dog day again with Steen and June, Rusty + Jude and Ellie, Me and Moose, Alan, Matt Lawson, Jody, Card, Justin, Jason

Then

2 mile run with Steen and June - 16:38

May 8, 2022

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We have been filming Saltwater Experience in the Keys. I have been getting in the workout daily.

I make sure to stretch before fishing every day and then try to get a Dek of Cards or EMOM 30 at least.

Fishing has been good with the highlight being that we had Jamey Caldwell on the show who brought night vision goggles with him. We fished Tarpon at night under NODS and it was incredible.

Did a deck of cards today that had 7 Jokers in it!

April 27, 2022

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Great to be back in the garage with a fantastic group. Steen and June, Rusty and Ellie and me and Moose made up the Man/Dog portion while Justin, Trey, Kyle, Josh, Card and Alan were without dogs.

There has been a significant amount of weight loss this spring as Kyle looks to be about 12 pounds down, Will Hunt is 12 pounds down and I am also 12 pounds down. Looking and feeling good.




April 11, 2022

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I was traveling and missed posting here for a bit. Filming Saltwater Experience does not allow me to do the type of workouts that I do when I am home, but I try to make sure to get something in everyday.

For a year and a half, I have been using Joe Hippensteel program, Ultimate Human Performance to try ot regain mobility in my calves…at least that is the way it started. I have achieved flexibility that I have NEVER had in some areas. Others, well, Im still working on it. My calves gave me significant and continuous trouble when it came to running. Despite being able to run a 3:13:00 marathon at one time, I found myself having trouble running 1/2 mile without injuring my calf. When it happened, there was no warning and the torn soleus muscle would make it difficult to walk for a few days and running was out of the question. I became gun shy and took almost 2 years off running so that I would be able to continue to do everything else.

Now, after significant work on my calves and the rest of my body, I am easing back into running and have run the last 6 days in a row. I am going to go slowly and hopefully Ill be able to run distance again.

I did a deck of cards with a short run for Jokers most days but also showed my friend the EMOM style where we picked 4 exercises and chose a time frame to complete. I usually use 2 cardio and 2 strength. A sample day looked like this

Run - 40 seconds

30 pushups

Moutnain climbers - 40 seconds

Handstand walk -30 seconds

This was good and my friend liked the format as well.

Today was the first day back in the garage and we were straight back to HWPO Mat Frasers program.