January 25,2022

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On the road at Hawks Cay shooting our Into the Blue show.
we leave the dock pretty early so I did a workout in the afternoon

deck of cards on the dock

spades- burpees

clubs- pushups

diamonds - ATG split squats

hearts- situps

joker 1 and 2 - 100 flutters

i had a friend join me too

That’s a manatee. Hopefully I these road workouts will be enough to avoid looking like him when I return to the garage.

January 24, 2022

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On the road to Florida. I hit the deck of cards this morning and also was able to get a few reps of a full Nordic.
if you follow Kneesovertoesguy on IG this exercise may look familiar. I became interested in it when I started Joe Hippensteel’s program last year.
on the first try I could get no where near the floor. I had to use all the pillows I could find or a medicine ball behind me to be able to achieve the lay back position. Over time I was able to lose the pillows or med balls and make it to the floor.
I tried to sit up but there was no way. Over the course of this year I have gotten stronger and more flexible in this position.
Today I was able to hit strict Nordics for reps for the first time without a sandbag on my knees or any other help from a band or anything.

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January 21,2022

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Feeling happy, grateful and thankful that I have such a strong relationship with my wife. Celebrated 26 years of marriage yesterday

today

I only did the 40 min EMOM because I am leaving in a few minutes to head to Atlanta to spend the day with Diamond Dallas Page. I’ll workout with him and then do a podcast. Can’t wait.
mic you don’t know him, he is DDP the professional wrestler. Now he has a program called DDP Yoga that has transformed so many people. Truly remarkable.

check out this video

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