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.




Auburn,AL

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On a visit to visit my daughter and found a fantastic CrossFit Gym.
Yesterday, Hanna’s friend and I did the 6 am class and it was good

warm up

Weighted pull up 5-5-5-5

then

EMOM 15

12 cal bike

max strict pull ups

max hand release push-up

today, I asked if I could do my own workout and they were very accommodating

We hit a Fraser Workout

push press 5x4 build to @175

split jerk 5x3 @ 155

then

:40 cardio (row)

:30 ring dips

x8 rounds

then

20 min Amrap

20 cal ski

20 pushups

10 goblet lunge 35 pounds

20 vups

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.

April 1, 2022

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No April fools jokes this morning. Missed opportunity.

We had a good bike/run workout. HWPO has brought in swimming to the workout and we don’t have a place right now. We will incorporate it into the workout in the summer.

We substituted the swim for a 1 mile run on Minnekahda. Josh ran 5:50 and has the 5:37 record in his sights. Our mile run is on a big and steep hill so times are not accurate to what he could run a mile on flat track. It is slow going up but fast going down.

I was very happy to get back to the running today and felt fine. No strains or injuries. Of course a mile is not very far but my calf has presented problems on even a 400 m run. I think that the stretching has me where I can run again. I hope so because I do miss running.

Im headed out of town and the guys will continue while Im gone. I will incorporate more running into the workouts while Im gone and see if I can get some miles.

Also I missed yesterdays post so here is what we did yesterday. Power clean + Jerk. 5x 2+2 @150 lbs

My burpees were 15, 16, 16, 15, 16.