August 16,17,18, 2022

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We celebrated my birthday yesterday even though it is actually tomorrow. I’ll be in Alaska by then so I thought it would be best to do my celebration yesterday.

It was a workout called Tommy Mac

Tommy Mac

  1. 12 Burpees.

  2. 12 Thrusters - 115/75 lb.

  3. 12 Burpees.

  4. 12 Power Snatchs - 115/75 lb.

  5. 12 Burpees.

  6. 12 Push Jerks - 115/75 lb.

  7. 12 Burpees.

  8. 12 Hang Power Clean - 115/75 lb.

X 2 rounds for time

I used 95 lbs + a 20 lb weight vest

We did the lifting as planned before the workout.


Today

Clean and Jerk 1,1,1,1,1

Deadlift

5,4,3,1,1,1

Then 10 min emom

Bike 11

GHD 15

Straight into

10 min emom

Row 12

Touch and go snatch at 45% of max x6

X 2 for a total of 40 min


August 15, 2022

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Happy birthday Hanna!

Good start to the week! My knee has resolved whatever problem I was having with it so I’m celebrating already

Good group- Robert, Jody, Kim, Kyle, Jim, March, Rusty, Card, me

Overhead Squat

1x5 @ 120.25lb

1x5 @ 129.5lb

1x4 @ 138.75lb

1x2 @ 157.25lb

1x1 @ 170.216

1x5 @ 129.5lb

Pocket Snatch + Low Hang Snatch

2x(2+1) @Add your Personal Record below

1x(1+1) @ Add your Personal Record below

3x(1+1) @ Add your Personal Record below +

Snatch Pull

2x3 @ 136.0lb

1x3 @ 161.5lb

SNATCH PULL

POCKET

Then

1200m Run @ 5K Pace

Rest 1:30

400m Run @ Add your Personal Record below/400m

Rest 2:00

3x200m Run @ Add your Personal Record below/400m, 0:30

Rest Between Efforts

Rest 1:00

400m Run @ Add your Personal Record below/400m

Then

20 min core blast

August 12, 2022

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Ended the week with a good one

Joined by Jim, Jody, Steen + June and March who was on Central time

Strict Press

Max Reps @ 129.5lb

2 Sets @ 101.75lb, Match Reps From First Set

Heavy Bulgarian Split Squat w/ 2 Kettlebells or 2 Dumbbells

2x10/10

Heavy Suitcase Deadlift

2x15 @ 90.45lb

Then

1500m Row @ 02:00/500m

Rest 2:00

600m Row @ 01:51/500m

Rest 1:00

3x300m Row @ 01:48/500m

*Rest 1:00 between efforts.

Then

2/2/2/2 Minutes On / 1 Minute Off

3 Squat Clean @ 183.75lb

15/12 Cal Row

In Remaining Time, Max Rep Burpee Box Jump Over 24"/20"

*Your score should be the number of burpee box jump over reps

completed

I did not do the box jump over because I am working out something in my right knee. Also just did power cleans and only 12 cal

I got 21,21,22,21 burpees

August 11, 2022

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Great start to the day with Card, Kim, Michael, Justin, Jody, Rusty + Ellie and me + Moose

Front Squat

1x5 @ 178.5lb

1x3 @ 204.016

1x2 @ 229.5lb

1x2 @ 242.25lb

Above Knee Pause Power Clean

3x2 @ 143.5lb

Power Clean + Power Jerk

3x(3+1) @176.25lb

1x(2+1) @ 192.716

3x(1+1) @211.5lb - 216.2lb

Pause High Hang Power Snatch

3x3 @ 108.5lb - 111.6lb

3x2 @ 116.25lb

3x1 @ 119.35lb - 127.1lb

Power Snatch

3x2 @120.9lb - 127.11b

1x2 @ 131.75lb

2x1 @ 136.4lb

Then

5 Rounds For Time:

20/15 Cal Row

15 Dumbbell Thruster 35's/25's

15 V-up

Rest 3:00

1 Round For Time:

40/30 Cal Row

30 Dumbbell Thruster 35's/25's

30 V-up

Then

3x

20 Star Fish

20 Heel Overs

30 Flutter Kick (total)

*Rest as needed between rounds.

Single Arm Kettlebell Deadstop Row

4x8/8

Burnout Set w/ Lighter Kettlebell

August 10, 2022

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It’s evident that summer is over and school is back in session by our guest list. A few people have resurfaced and we are happy to see them return

Mathew Nuar showed up at 4 am, Justin, Card, Jody, Matt Lawson, Kyle, March, David Elliott, Rusty + Ellie, Me + Moose

Interesting workout today. I liked the format of the metcon

clean and jerk 1,1,1,1,1

Deadlift 3,3,3,3,3,

Then

24 min EMOM

Row 12

15 T2B

Bike 12

12 Box jump over

2 min break

6 min AMRAP

Deadlift 225 x 5

5 HSPU

2 min break

8 min EMOM just like the first one

Finisher

Shoot arrows and tune bow for broadheads

August 9, 2022

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It must be close to the first day of school because we had quite a reunion today!

Steen + June return from Wyoming, Will Ensign returns, Card Steel on his 2nd day of the return, then the regulars, Mathew, Jody, Jim, Rusty + Ellie and Me + Moose enjoyed a great workout while we celebrated the career of Olivia Newton John RIP.

With Grease soundtrack playing loud, we did this

Back Squat 5,4,3,3

Bench Press 3,3,3,3,max reps at light weight

then

Metcon

25 ft Front Rack Walking Lunge

8 bar facing Burpees

25 ft front rack walking lunge

8 bar facing burpees

8 Bar muscleups

x 4 rounds

It called for 115/85 but I scaled this back to 55 due to the hip injury from falling off the pullups bar 2 weeks ago today. Its getting better but that is a tough movement right now.

Then

Cardio finisher

1:00 on/1:00 off x 10 rounds

10 cal bike sprint then finish the minute at 1 mile pace.

Great start to the day.

Ethan Suplee on the podcast today!

August 3, 2022

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Mid week awesomeness started at 4:30 am.

Mathew Nuar was here at 4:30 and I got downstairs shortly after.

Mathew, Kyle, March, Jim, Rusty + Ellie, Me + Moose today

Front Squat 5,4,3,2,1 165-230

Above knee pause power clean

2,2,2,2,2,1,1

Power Clean + Jerk

2=1 x 3, 1 + 1 x3

Pocket Snatch

3,3,3,2,2,2 102-115

Then

20 Min AMRAP

20 Ski

20 GHD

10/10 Goblet Lunge

50 Double Unders

Then

Stretch finisher

I felt a good bit better today. It has been exactly a week since I fell off the pullups bar and finally, I am able to do a few things that my body wasn’t allowing until now. I hope this means that I am close to getting back to 100%.

I was surprised to be able to front squat the empty bar today because any sort of squat has been out of the question, so there is some improvement there.

Then, I thought that a GHD would not be a good movement at all but I was able to do them.

Double unders were very tough 2 days ago but today I was able to get 50 unbroken.

I am certainly not 100% but making progress. A bruise finally showed up on my hip after 5 days which seems like there is some changes and maybe healing going on.

Take home value… Don’t fall off the pullups bar…it is not good…Busting your ass (literally) hurts and sets back training significantly.

August 2, 2022

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Ellie with 3 balls!

The band is back together again! Jimmy is back! Alan rejoins the group after a vacation along with Mathew, Justin, Rusty + Ellie and Me + Moose

Today called for

Squat Clean + Split Jerk

2+1 X 3 @ 193

1+1 x @ @200

Then

Deadlift 5,5,5,5,max reps 251, 268, 284, 268, 215

I did not do any of this lifting today due to the injury.

Then

12 Min EMOM

12 cal row

10 OHS - I subbed 15 regular bodyweight squats and felt good that I could do them

+

12 min EMOM

14/11 Fan Bike

100” Sandbag Carry - 150/100 lbs - I subbed handstand walk

+

12 min Emom

14/11 Cal Ski

15 Ring Dips

Then, Shoot some arrows



August 1, 2022

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Great start to the first Monday in August with Kyle, Rusty + Ellie and Me + Moose

Kyle and Rusty were having knee issues and I am still recovering from my fall off the pullup bar last week.

We changed up the program slightly today to allow for us to all train together and get in some work despite our injuries.

I feel very strongly that training should continue when injured. Of course, you have to be smart about it but I do not think that inactivity is beneficial to healing or to the mental state around an injury.

If you break your arm you may not be able to do many things like pullups of cleans, but does a broken arm mean that you couldn’t run or ride a bike? Could you do a squat, a sit up, some flutter kicks? The answer is obviously yes.

When I get injured I immediately start to think about the things that I can still do. Torn calf muscle means I shouldn’t run for 8 weeks…Im going to get really good at pullups in those 8 weeks. Hurt shoulder? Bodyweight squats, core work, running and bike. There is always something you can do.

Staying on the path helps the mental game more than the physical, probably. When injured, it is easy to get down and when we feel down often we resort to things that are not healthy. More drinking than usual, binge eating, not sleeping as much. When we stay on the path and never miss a day, it is easier to stay on the eating plan, continue a consistent sleep schedule, stretch, sauna, and feel good on a daily basis despite the injury.

So, to avoid those pitfalls, we have to alter our training sometimes and get in what we can.

Today we changed up the program a bit and got a good one, got the blood flowing and a good sweat.

Every 4 minutes x 5 rounds

25 cal bike

25 pushups

then

1 minute plank

100 flutters

x 5

Less volume than the program called for but we got it done!