March 31,2023

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He said he was coming for the belt and he earned it today on this wicked variation on DT congrats to Builder Brock

Great Friday

Yesterday I have Angelo Poli from MetPro on the podcast. Stand by for that one

Power Clean + Power Jerk

EMOM 8

57 5

*Touch and Go is allowed.

Strict Press

6x4 @ 130.5lb

Snatch Grip Behind the Neck Power Jerk

4x3 @ 148.Olb - 185.Olb

Then

4 Rounds:

20/14 Cal Fan Bike

1 Round of "DT" 155/105 (or 45% of limiting movement's 1RM)

†

Rest 4:00

2 Rounds:

20/14 Cal Fan Bike

1 Round of "DT" 155/105 (or 45% of limiting movement's 1RM)

For Time.

*1 Round of "DT" =

12 Deadlift +

9 Hang Power Clean +

6 Power Jerk

Then

Barbell Good Morning

4×10

4X

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between rounds.

  • *Hold the sandbag at chest height.

  • Then

  • 20 min on Concept 2 bike erg for average watts

  • I got 143 riding easy

March 30,2023

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Greatness today!

Back Squat

1×5 @ 179.8Ib

@ 194.36

1×5 @ 205.9lb

1x5 @ 220.4lb

Front Squat

1×5 @ 150.0Ib

3x5 @ 162.5lb

Bench Press

5×5 @ 153.75lb

Then

Cardio

15 Rounds:

100m Row (Sprint)

100m Row (Recovery Pace)

*No rest between rounds.

Then

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

3X

20/20 Side Plank Hip Touch

15 V-up

0:30 Hollow Hold

*Rest as needed between rounds.

Then MAX BAR HANG FOR THE BELT!

Congratulations Mathew Nuar!

March 24,2023

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1st day with the new belt as a daily prize

Back Squat

1x4 @ 194.3Ib

1x4 @ 205.9lb

1x4 @ 220.4lb

1x4 @ 234.9lb

Front Squat

1x5 @ 150.Olb

5 @ 162.56

2x5 @ 175.Olb

Power Snatch

3x3 @ 116.25lb

2x2 @ 124.Olb

Touch and Go Power Snatch

3x3 @ 93.Olb

Then

5 Rounds For Time:

50ft Dumbbell Front Rack Walking Lunge 50'5/35'5

2 Rope Climb 15'

5 Wall Walk

1 Rope Climb 15'

Then

Band Assisted Strict Pull-up

4×15

*Try taking away some band tension. Vary your grip width from set to set.

Single Arm Dumbbell Strict Press

4x10/10

4X

10 EZ Bar Curl

15 Dumbbell Skull Crusher

*No rest between movements, rest as needed between rounds.

Then

Last man standing plank for the belt

I won at 4:35

March 23,2023

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Great day today with a good group

Overhead Squat

2x5 @ 105.0lb

2x5 @ 113.75lb

1x4 @ 127.75lb

2x3 @ 138.25lb

1×5 @ 105.Olb

Squat Snatch

4X2 @ 148.0lb

3x1 @ 157.25lb

Low Hang Snatch Pull

3x3 @ 157.25Ib

Snatch Pull/From Floor)

3x5 @ 166.5lb

Then

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

21 Power Snatch 75/55

21 Bar Facing Burpee

+

Rest 3:00

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

15 Power Snatch 95/65

15 Bar Facing Burpee

t

Rest 3:00

†

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

9 Power Snatch 115/75

9 Bar Facing Burpee

Then

Ab circle-

We get in a circle and go around to each athlete. Call out a :30 movement or 30 reps of something ab related. Rapid fire. Go all the way around the circle

March 21, 2023

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My intentions to keep up have been thwarted!

Workouts continue though.

My running is coming back and I am making great progress with my chronic calf injury. With the help of UHP Stretching I have regained a ton of mobility on my ankle, and calf resulting in me being able to run up to 4 miles without any problem. My experience with running and my stubborn instincts have taught me that too much, too fast, too soon is a real thing and that I should be patient and consistent.

Today:

Run 800 x5

take a 1 minute rest between

then 500 m cool down.

For those who have never seen it, here is a tour of my backyard gym


March 16, 2023

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Workflow has forced updating the training blog to the bottom of priorities. Sorry to anyone following this page.

Training has not stopped by any means but moving to HWPO Flagship program has created some challenges to updating this blog.

I love the programming but it is difficult to copy and paste and I am not using Beyondthewhiteboard like I used to. I don’t like the fact that I have not been keeping track of the workouts or even the results. I firmly believe that if you can measure something, you can improve it.

I have stopped measuring all performance like I used to on the whiteboard and I’m not sure that I am improving as I’d like.

I did the CrossFit Open unofficially this year

I did the workouts exactly as programmed but instead of doing them at my age group of 50-54 I chose to follow the 55-59 workouts. At 55 the weights drop significantly which helps me perform better in relation to others in my age group. I wanted to see where I stood so I kept track of my scores and compared on the leaderboard.

I was pleasantly surprised this year. I had some really good scores and no where that i completely torpedoed myself. This gives me great confidence for this time next year to try to make it to the Games at 55.

Today:

HWPO called for a spin bike or swim workout but I traded that for a similar running workout

8:02

SPIN BIKE

3x

1:00 @ 180watts

1:00 @ 270watts

0:30 @ 330watts

t

Rest as needed.

5 Rounds:

3:00 @ 255watts - 270watts

2:00 @ 285watts - 300watts

1:00 @ 315watts - 330watts

*Rest 2:00 between rounds.

Turned into

800 slow, 400 faster and 400 real fast

X5

I have been working on my running lately and I’m feeling a little better about it.

I was battling a recurring calf injury. That seems to have resolved itself but now my right Quad gets real tight after running affecting my knee mobility.

Stretching and more stretching to resolve that too.

hopefully I’ll be able to find time to update this blog daily.