April 26, 2018

Yesterday I dropped the podcast I did with Matt Lawson, fellow Kokoro Graduate.  You can find an article and all links to the episode here.  If you like it, could you please take a second and give it a rating and review on iTunes?  It would help greatly.




After a LONG trip to the Florida Keys. to film our show and get a few podcasts, I am back and training with my friends at the RRL.  It is so nice to be surrounded by positive people pushing each other to be better in every area of their life.

This week we have had a variety of work

Tuesday, my first day back

10 KB Swings

10 Weighted Cossack Squats 

10 KB Clean and press

10 Weighted Cossack Squats

x 4



Run 600 @ 2:39

rest 2:00


rest 5:00

Run 300 @ 1:15

Rest 2:00

x 2

Rest 5:00

Run 500 @ 2:09

Rest 2:00


Rest 5 min

Run 200 @ :47

Rest 2 min




Hang Clean 5-5-3-3-1-1-1

Then, descend into the depths of Hell with this repeat

15 Hang Cleans @ 135

15 Burpees

x 3

4:49 for me today which is quite a bit slower than last time

April 12, 13, 2018

April 12

Run 400 m

20 pullups

Row 400 m

20 pullups

Ski 400 m

20 pullups

Assault Bike .3 

20 pullups


April 13, 2018

CrossFit WOD from 

Sunday 180408

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scroll for scaling options.
Post rounds completed to comments.

I got 7 rounds + 25 foot HS walk.  

We finished with some core work and stretching


April 11, 2018

It is better to be a warrior in a garden than a gardener in a War
— unknown

I like the above quote a lot.  This is why we train all the time.  We may not need it, but we might some day.  It is better to have it and never need to use it than to need it and not have it.  Train like you are preparing for war constantly.  You will be more confident, peaceful, and relaxed at all times.

Track work today.  This one doesn't look too tough, but it took full effort

Run 200m @42 sec

Rest 2 min

x 3

Rest 5 min

Run 200m @ 36 sec

Rest 2:00


Thats it.  With a stopwatch, it was pretty tough.  Short but tough 

April 10, 2018

Pulled one from the archives today AND....actually beat my (our) previous times


Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.


This was a good one for us today despite the squats from yesterday.  The light weight helped me with mobility and to clear remaining soreness and lactic acid.  

I had previously done 5 rounds + 20 OHS but today I managed 5+20+15.  Alan crushed, Rusty crushed, Kyle subbed an exercise and crushed, Brock, Will E, Miles and Wade all crushed it with an outstanding effort.  Great way to start the day!

April 9, 2018

Jim Bday.JPG

Happy Birthday Jimmy Levine!


24 Air Squats

24 Pushups

24 Walking Lunge

Run 400m (200 forward/200 backwards)


Jimmy requested no weights and a helium filled vest.  The best I could do was this old balloon left over from my Dad's 80th Bday.  I tied it around his wrist.

This one was harder than it appeared.  Took me 21:39 and the rest were right behind me.  Somehow I seem to be pretty fast at running backwards downhill which gave me a slight edge over Trevor.  Who knew...

I also had to get on Jimmy about the speed at which he was doing his squats and the depth.  Jody captured this moment nicely with a GIF


April 5, 2018

From Comptrain Masters this morning

3 “Giant Sets”:

16 Front Rack Reverse Lunges @ 35% of 1RM FS

 <https://www.youtube.com/watch?v=mZgPVWVnLY4>18 Kettlebell Swings

20 Weighted AbMat Sit-Ups

Rest 2:00 between sets.

In a “giant set”, we are looking to complete the entire set in a continuous flow, with as little rest between as possible. This is not “for time”, nor an intensity where we loose the integrity to our technique, but we are moving with a purpose. Considering all three movements as, “one giant set”. Rest 2:00 between rounds.

On the front rack reverse lunges, we are stepping back into the lunge, and then standing by coming forward. This is more forgiving on the patellar tendon (versus a step-forward to start lunge), and recruits more of the posterior chain.. what we want in this movement.

On the kettlebell swings, choose as heavy of a load as possible without losing integrity of technique, or needing to break the 18 reps. We can build over the course of the three sets.

On the weighted abmat sit-ups, same theme as the swings. Heavy as possible, but without having to break up the 20 repetitions.


Part B

3 “Giant Sets”:

Max Effort L-Sit on Parallettes (or on dumbbells)

20 Hip Extensions
Rest 2:00 between sets.

If we do not have access to a GHD for hip extensions, complete 20 banded good mornings. On the L-Sit, we are looking for max time held in the position. Modify by bending the knees more to find a difficulty where we can hold the position for at least 10 seconds.

Not for score, but for quality.


April 3, 4, 2018

April 3, 2018

2 Man Teams

Each partner is responsible for completing 200 Pushups and 200 Situps

Other partner rides Assault Bike for Calories while his partner does pushups and situps

Only one man riding bike or doing push/sit at a time

Break it up any way you want

Winner determined by # of calories - time

Goal- finish fast and get a lot of calories on bike


April 4, 2018

Run 5k

if injured, row 5000 m


March 17, 2018

March 17, 2018

Patrick St Charles was in Class 015 of Goruck Selection with me.  We trained with 3 other guys from my garage and another, Jonathan Hurtado, online.  

The first class went pretty well for me.  I made it roughly 19 hours and learned all the lessons I needed from this event.  Jonathan and Patrick did not do as well and the failure in 015 left them both very hungry for another try.  They both ended up in quite a bit different situation in the second attempt.

Read More

March 13, 2018

No excuses, just busy.  The daily blog returns after a layoff.  Sorry to the daily readers, but there is nothing wrong.  Thanks for your emails.

The CrossFit Open has been going on the last 3 weeks and it always throws me for a loop in training.  I want to do my best which usually requires a little rest and also a retest of each workout.  My schedule has been to watch the announcement on Thursday and then try it around 4 pm on Friday after sleeping in.  I will get more rest on Saturday and Sunday, sleep in on Monday and then try again at 5 pm.  Then Tuesday is usually some sort of skill work, hoping to outsmart Dave Castro and be a little ahead in some movement that I expect on the next workout.  So far, I have not outsmarted anyone.

Wednesday is track work and Thursday is more skill based and movement based stuff.

I actually think that my training goes down hill during the Open, but I do feel rested.


Front Squat 5-4-3-2-1


10 Thrusters @ 95

10 Pullups

10 Row Calories

x 3



Core Circle Jerk

We all get in a circle and each of us calls out a core exercise and reps.  We went around once.  9 guys here today

I hope the Open is going well for everyone, if you are in it.  

February 26, 2018

My forecast for my score of 340 in the CrossFit Games Open 2018 was fairly accurate.  While I was proud of a respectable score, I figured that it would slip down the board and be lucky to be in the top 100 of Men 45-49.  There are some real athletes competing in this event and because it is a Worldwide event, you encounter athletes like 2 time Olypian Sion Brinn who is currently in 3rd place.

All this is to say that my first attempt is not going to be good enough so I am going to try it again tonight at 6 pm and hope for a higher score.

This morning:

Row 2000

100 Pushups

100 situps

50 Mtn Climbers

25 Dips


February 23, 2018

Today we did the 2018 CrossFit Games 18.1 Open workout.

The workout is:

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell/Women 35-lb

Since I let our official affiliate go last year because my gym is a not for profit endeavor, I have to go to an official affiliate and be judged by someone who has passed the Judges course.  This week I chose 3 Bridges CrossFit.  Great people there and my good friend Trevor as well.

I was in a heat with Trevor and Hilary Gerrish who is a regional level women's competitor.  I read the Comptrain Masters tips an decided to try to go unbroken on the T2B and Dumbbells.  I would take any needed rest on the rower while pulling slower and minimize transitions. 

I did pretty well, however there may be more in the tank.

I finished with 340 reps which is 10 full rounds + 8 T2b + 10 Dumbbells + 2 Calories.  The top score in the mens division is 449 which is insane.  Women are proving to be human with Davidsdottir posting a 413.  My score has me at 12th place Worldwide in 45-49...BUT IT IS STILL VERY EARLY.  I expect my score to continue to slip down the board another 50-60 places.  At that point I will decide if I want to retest on Monday or Sunday.

I think I can do a little better but I do not expect to get a full round better.  However, the way that this competition works is that 1-2 reps can mean 30-40 places on the worldwide board.  To move to the next stage of competition, I have to be top 200 after 5 workouts.  We will see how it goes.  There is no way to forecast when you have no idea what the next workout will be.

Good fun.  I really like the competition and I am glad I am doing it for real this year.

At my garage, the guys did it unofficially yesterday and were getting scores of 8 and 9 rounds.


February 22, 23, 2018

The 2018 CrossFit Games Open is here.  Sam Briggs and Kristin Holte battled it out last night as the workout was announced.  After an early lead, Holte was passed by Briggs who ultimately crushed this workout. 

The workout is:

Open 18.1
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks
14/12 Calorie Row

As I watched the elite women do this workout, I noticed that Briggs came out at a more measured pace.  This strategy worked well for her because she could hold this pace throughout the entire workout. 

I like the 20 minute time but I really dont know what to expect.  I will do this workout at an affiliate this afternoon at 3:30.

Yesterday we simply scheduled some movements to get us mobile but kept it light.

30 calories on Assault Bike

2 min rest

20  Bar facing burpees

2 min rest

10 Thruster

10 pullups

2 min rest

5 Ring MU

2 min rest

5 Bar MU

Good luck to everyone in the Open

February 21, 2018

Need something to listen to?  This week's episode of Joe Rogan Experience has one of my favorite interviews of all time.  David Goggins.  Dont know who he is?  LISTEN to this podcast. 

Need some motivation?  LISTEN to this podcast.

Feeling sorry for yourself? LISTEN to this podcast.

Waiting for someone to come help you?  LISTEN to this podcast.

Going for a run and need something to listen to?  LISTEN to this podcast.

Here it is on iTunes

Here it is on YouTube (Click here if video doesnt display)


I think that my calf has finally healed so I scheduled the Hinshaw workout for our running Wednesday.  Of course, after listening to Goggins, I think I could run 205 miles on a torn calf muscle. 


Run 30 minutes fairly easy


100 @ :22

rest 2 min

150 @ :33

rest 2 min

200 @ 44

Rest 2 min

200 @ 44


February 20, 2018


Deck of Cards on a rainy day with Cossack Squats, Pushups, Burpees, and Situps.  Jokers = 800 and 400 m runs



3 Rounds of AMRAP 4:00, Rest 4:00

Iron Lung” Part #1
27 Calorie Row, 27 Wallballs (20/14), 27 CTB Pull-Ups

Rest 4:00

“Iron Lung” Part #2
21 Calorie Row, 21 Wallballs (20/14), 21 TTB

Rest 4:00

“Iron Lung” Part #3
15 Calorie Row, 15 Wallballs (20/14), 15 Pull-Ups

February 14,15, 2018

Valentines Day

Screen Shot 2018-02-13 at 8.22.15 PM.png

This was a great way to start a Wednesday


Crossfit Games 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Well, this one did not go as well as expected.  In 2015 I completed 5 full rounds + 12 Toes to Bar.  I really did expect to do better than last time.  Oh well...Ill keep trying

February 13, 2018

Today we went deep into the pain cave with two short workouts that will test anyone's resolve.

1.  100 Burpees for time

I finished this in 4:28.  My best ever is 4:26 so I am feeling really good right now.

2.  100 Calories on Assault Bike for time

Justin crushed it at 4:30 while the rest of us finished between 5:30 and 9 minutes

These workouts are tough but necessary.  They provide a max effort stimulus that also is a benchmark for fitness. 

Try it and post your scores.  Standards- clap overhead, jump high enough to get off the ground, hips extended, sternum touches ground.

February 12, 2018

After a weekend of rest and wrestling, we got back to it this morning.  I felt pretty good after spending some time following a Julia Jarvis Yoga class online.  In doing so, I realized that i am super tight in certain areas that my current stretching/mobility protocol has not been hitting.



50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

I made it to the snatches in plenty of time to get some but probably not all of them.  I had high hopes to make it to the Muscle Ups, but moved too slow on the T2B and C2B pullups.  I tried a snatch or two but failed on both and settled with 280 reps.