February 28, 2017

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The CrossFit Games Open 17.1 left me much more sore than I thought I would be.  My lower back and the outside of my glutes are still barking from that workout.  I tried some cupping on my spinal erectors which really seemed to help.

I figured that we really needed to move these areas and clear out the lactic acid so how better than with a bunch of back squats and running.

Today

Back Squat 5-5-5-5-5

then

Minnekahda Crippler

20 Back squats @ 185

Run 1 mile

20 Back Squats @ 185

I finished in 9:39.  Trevor at 9:01, Kevin at about 9:15.  My previous best was in the high 8s and I felt like I could have gotten there today but lost it a bit on the last 5 back squats and had to regrip the bar by setting it down.

We finished with 10 minutes of gratitude which cleared out some grungy thoughts and made Jody feel like "warm and fluffy laundry"

Mission accomplished!

February 27, 2017

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Replay of March 4, 2016

I loved this workout on that day and I loved it today. 

2 man teams

100 Row Calories

1 calorie = 1 burpee

Distribute as necessary.  We did 25s today.  Michael Miller would row 25 calories and I would do 25 burpees then switch.  5:51

then

2 man teams (same teams)

15 Minute AMRAP

Leap Frog

10 Pullups

5 Hang Cleans @135

10 row calories

TR/MM 15 rounds + 10 pullups

Feb 25, 26, 2017

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We hit 17.1 on Saturday.  Tough workout but i loved it.

I had no idea how I would do on this one.  I finished, but not by much.  19 minutes flat. 

Today, I woke up to a very sore lower back and several of the other guys did as well.  This kind of surprised me because I have not been sore like this in a LONG time.  However, I dont think I have done 150 dumbbell snatches in a while either.

We got together again today and did a 60 lb 5 mile ruck.  This loosened up my back and was a good time.  It was a beautiful day here.

February 24, 2017

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On Fridays, I like to put in a Team workout or at least try to have a little fun.  This, by no means, brings down the intensity.

One format that I like is to grab some gear and create a workout on the spot.

Today we had 11 people show up so we split into teams of 5 and another team of 6.  Teams can be chosen many ways.  Today we split by height just like they do in BUDs.  We had a Smurf team and a regular team.  I also like to pick new guys or guys who are not the best to be Captains.  It is a great way for everyone to learn names and feel like they are a part of the group.

Today we created 5 stations.

1. Yoke Carry down and back

2. Assault bike for 10 calories (about the time it takes to take the Yoke down and back)

3. 8 Toes to Bar

4. 8 KB Swings with 70 lbs

5. 5 Handstand Pushups

x 5 rounds

After you completed the yoke carry, you would move to the back of the line and start the HSPU.  As the person in front of you completed their reps, you would follow. until everyone on the team had done 5 rounds of each exercise.

This one took about 14 minutes and was a great interval workout.

We ended with a 10 minute plank

We will likely take on 17.1 tomorrow or Sunday.  It looks tough.  Damn...did anyone check out Sam Briggs performance last night?  Holy smokes.  She is a machine.

I might like to try this with a 35 and 20 inch box just to see how badly she would beat me at this workout.  She never stopped moving and never slowed down.  Incredible athlete!

If you dont know what I am talking about, check it out here

February 20-21, 2017

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Yesterday, my wife and son were on a college visit and my daughter was also gone.  I was in the house all by myself.  This doesnt happen very often, so I made sure to pick a workout that would be far too loud for a normal 5:30 am workout. 

I settled on an old favorite:

Work to 1 RM Clean and Jerk

then

Death By Clean and Jerk @ 135 lbs

The "Death by" format is easy and can be applied to any exercise.  Set the clock for a long time.  Do one Clean and Jerk the first minute, 2 the second minute, 3........and continue until you can not keep up with the clock.  We do death by burpees, pullups, pushups, back squats at bodyweight, whatever...

Here is a video of former CrossFit Games Champ Miko Salo doing this.  This video was the first time I had seen this workout.

Today, we borrowed one from another CrossFit Games champ...or I should say from THE Champ, Rich Froning.

15 Pullups

15 Power Clean @ 95 lbs

15 Box Jumps

x 7 rounds for time

I finished this one in 17:23 and Trevor was out in front of me.  He is very fast on the cleans.

It was great to have another day with my friends in the garage.

Yesterday we finished with 7 minutes of Gratitude exercise which always starts the day and week off on the right foot.

February 19, 2017

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Mike had a suggestion for a hero workout this morning.  He liked Small.

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
And...remembering and honoring the hero:

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

I only have 1 post for this workout, although it seems like I have done it more than once.  On May 10, 2016 I recorded a 43:44.  Today, I did it in 41:12. That is a measurable difference.  I can contribute it to my diet, weighing in today at 168 pounds, some needed rest over the last couple of weeks and being pushed by my friends.

Great way to start the morning!

Feb 17-18, 2017

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It was so great to be back in the garage with my friends yesterday.  Trevor had a few 5 minute workouts for us:

I drove to Nashville yesterday to watch my son, Hayden, wrestle in the State tournament.  He won his match last night which kept him alive and assured him a place in the State!  His transformation this season has been remarkable.  I LOVED watching him overcome a difficult opponent last night, who had beaten him earlier in the year, and win.  Life lessons.

Turner, my oldest, embarks on a new adventure today as he attends his first Saddle Bronc riding clinic in Montana.  I cant wait to hear how he does as well.

Hanna is also on an adventure as she traveled, by herself, on a plane to visit a friend. 

Im so proud of all my kids which is all the more reason that I need to lead by example and stay in tip top shape both mentally and physically.

My diet is as good as it has been in years and I weighed in on a certified weigh in scale yesterday at 169.  Feeling terrific.

Get after it

Feb 8-16,2017

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I havent posted since February 8 but it is for a good reason. 

Currently, I am shooting my TV show, Saltwater Experience in the Florida Keys.  When I do this, there is virtually no time left over for anything else.  I find it super difficult to get a call in to my wife and kids sometimes before bed.

Despite being busy and running super long days, I did not miss a single day of workouts.  Usually, I will do something before the shoot.  This means a 4:30 am wake up, a quick deck of cards, 500 kettlebell swings, 50 sandbag complexes, or something in the parking lot.  I did bring 205 lbs and a bar, but I cant really be throwing weights around in the middle of a resort at 4:30 in the morning.

The deck of cards is a life saver.  It requires nothing, no thinking, no preparation and it is highly effective.

My day would start like this and by 7;30 most days, 5:45 others, I was in the boat shooting the show.  We fish until 5 or 6 then head back.  There is more work to do at the dock, then clean up, dinner with the crew.  I started something else on this trip which is my new podcast.  After dinner I would hit a 2-3 hour podcast with our guest.  LONG days!

The good news is that I felt fantastic every single day.  My energy levels were very high and I was able to bring enthusiasm and excitment to every show, every interview.  This is because of 2 things. 

First, my training has me in top condition.  This make everything easier.

Second, my diet is on point.  I have completely cut out sugar including fruit sugar, increased my vegetable intake and I have also been taking some vitamins that may be helping.  I take Lysine, Vitamin C, Vitamin D, B Complex, and Alpha Brain.  This seems to be a really good combination for me and I will continue to take them.

Today, I hit a workout that the guys did in the garage.  Im glad I brought a sandbag, because I liked this one and it was ninja quiet:

I really liked this one.  The guys at the garage did it in 16:52.  I only managed 17:26 alone.  I need my guys pushing me. 

Im heading back today and will get to see my son wrestle in the State tournament!

February 4,5, 2017

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Yesterday I tried to get creative and come up with a workout for our friend Kevin.  Kevin has so many things that would justify a workout...maybe his sense of style, maybe his constantly changing haircuts, his wonderful personality, his ability to make jokes about something WAY too soon.  These are all good but I may not be creative enough to come up with something for those. 

I settled on his acting career.  Yep, our own Kevin has a Hollywood acting resume.

He was in 42 which was filmed in Chattanooga so I settled on that for the workout theme.

The Kevin Distasio 42
42 Hang Power Cleans @135
420 m run
42 kb swings
420 m run
42 sandbag clean and press
420 m run
42 double unders
420 m run
42 burpees
420 m run

Today, I went fishing and then hit a 90 minute Yoga class I found online.  Pretty good

Feb 1,2, 2017

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Pictured above is Kevin, aka The Capn, aka KD, aka Distasio, aka the dude that keeps changing his haircut, aka the dude who really had pretty sweet Lou Diamond Phillips look going (Im talking Young Guns, not Longmire) but cut his hair for more of a Mexican Drug dealer on the streets of Tujuana.  Whatever you want to call him, he is our brother. 

Kevin had a problem the other day which I dont fully understand yet, but it put him in the hospital in ICU for a week.  He is still there.  I have no doubt that Kevin will rebound straight out of this and will be back to sandbagging reps at the RRL way sooner than his Dr will expect.  However, it doesnt hurt to send positive thoughts prayers and love to Kevin and his family.

The guys gave the Capn's salute the other day.  Through your day today, please salute the Capn and ask the man upstairs for whatever help he can offer Kevin and his family.

 

 

I am traveling to Florida on an extended trip.  I will recreate countless travel posts here by just saying that I brought the following with me:

1 barbell

205 lbs of bumpers

1 53 lb kb

1 sandbag

2 bands

1 jumprope

2 lacrosse balls

1 portable pullup bar

I can do just about anything with this gear.  So far I have subsisted on Deck of Cards with kettlebell work for the jokers.