January 2,2019

 If you made resolutions to get in better shape or something like that. Stop...

make a smart goal



M- measurable  

A- actionable


T- time stamped


make goal like this and you will stand a much better chance Of accomplishing it.

 Of accomplishing it.

Today’s work out

Warm up

1 mile run

 1 mile run

Kettle bell flow

Curl front squat halo

10 reps times five cents


Partner work out. 20 cal on assault bike, 10 Burpee’s for four rounds

 Partner work out. 20 cal on assault bike, 10 Burpee‘s for four rounds



December 31, 2018 - New Years Eve

One of my goals for next year is to do a better job with consistent posts here. Sorry for the spotty posts.


Wim Hof Breathing


Regular warmup


This one from Primal Swoledier


Deadlift 5-4-3-2-1




Double Unders

Abmat situps



Mobility and Sauna for 30 minutes followed by ice

Good way to start the day!

December 18-21, 2018

This is always a busy time of the year as everyone prepares for Christmas. Sometimes the joy of giving is taken down by the overwhelming stress of making sure everything is perfect.

For me, it is more important to pay attention to the diet and make sure to keep exercise and body maintenance as a priority. Stress is relieved better by exercise than any other way in my opinion.

Recently, I have made my sauna functional and we have broken it in with some Fire and Ice sessions.

Laird Hamilton has incorporated both sauna and ice into his training and also into the XPT program. After talking with Taylor Somerville on my podcast (below) I tried it for my self for the first time.

I sat in the ice for 10 minutes then went to a hot sauna until I was uncomfortable. Then, 3 minutes in the ice with full submersion. Then, back to the sauna until I was uncomfortable and finished off with a dunk in the ice.

It was really nice and I slept like a baby last night. I look forward to bringing this in as a regular part of the training.


Front Squat 5-5-3-3-1-1-1

P1 15 cal assault bike

P2 5 burpees alternating with 5 pullups

AMRAP 12 min

Both partners work at the same time on the 2 stations but only switch when both partners finish. Then alternate burpees and pullups as you progress through the 12 min



Med ball squat cleans

Step ups @ 24'“




The 300 Workout

25 Pull-ups

50 Deadlifts, 135 lbs

50 Push-ups

50 Box Jumps, 24 in

50 Floor Wipers, 135 lbs

50 Dumbbell Clean & Jerks, 35 lbs

25 Pull-ups

For time


Row, 2 km

50 Wall Balls, 20 lbs, 10 ft

Row, 1 km

35 Wall Balls, 20 lbs, 10 ft

Row, 500 m

20 Wall Balls, 20 lbs, 10 ft

For time

December 17, 2018

This month has flown by.

I was on the road in Key West for a while. Back now and ready to hit it really hard.


Warm Up

Wim Hof

Row 2000

50 Wall Balls

Row 1000

35 Wall Balls

Row 500

20 Wall Balls

For time




30 minutes on Ski Erg for max distance

Travel workouts while I was gone:

I was able to workout with my friends Tony and Colleen Murphy in Key West at Mile Zero Crossfit. Thanks for letting me come in

P1. 500 m row

P2. 10 pullups/10 Push press @ 135 x 2 rounds

x 5 rounds

Row 250

12 Snatch @ 95

AMRAP 8 min

rest 5 min

Row 250

12 Clean and Jerk @ 115

AMRAP 8 min

Also did several decks of cards and core decks of cards, a core workout with my daughter and 1000 pushups one day.

So good to be back in the garage

Nov 27,28,29, 2018

This morning:

Every 3 mins for 30 mins:

20 Assault Bike Calories

10 Kettlebell Swings, 70 lbs

5 Pull-ups

10 Push-ups

Great format. Had about a minute rest after each round. Alan killed it and finished almost every round in front of me.



Ski, Bike, Row Calories

Amrap 40 min

We were close to finishing so we just did 3 full rounds. 42:25


Weighted Dips



5 rounds for time of:

Row, 500 m

20 Dumbbell Snatches Alternating w 50 lbs


Durante Core

November 26, 2018

Great start to the week this morning with a great group. Jody, Rusty, Trevor, Josh, Kyle, Turner, Kim, Alan, Michael and I went after a 2 man team leap frog workout. This format is one of my favorites as it is essentially intervals that are determined by your partner.

10 Pullups

10 Assault Bike Cal

10 Abmat situps

AMRAP 20 min

Trevor and Rusty win with 18 + 3 reps. Everyone else close behind.

Pre workout

Weighted dips


November 12, 2018

Plans were spoiled with some rain this morning. Instead of the 13.2 CrossFit Games workout that I had planned, the 6 of us made a different workout that could keep us moving and in the garage

Core warmup

20 Grasshoppers

40 bicycles with a pause at the end

20 leg reaches

40 flutters with a pause

x 3 rounds


6 stations

  1. Ski Erg

  2. pushups

  3. 20 KB Swing

  4. Vup

  5. Assault Bike

  6. Situp

All stations are max reps for the time allotted except the KB swing which is 20. The way this one works is that the KB station determines when everyone switches stations. You can train a large number of people with a small amount of equipment with this type of workout. The determining station could be a 400 m run, 20 kb swings or anything really. It is easy to have 2 teams compete with each other while still using a small amount of equipment.

We went through this for 20 minutes.

November 8, 2018

Occasionally I like to look back on the Beyondthewhiteboard calendar and find a particular week or day and replicate it to see how I compare to those results. Today, I found an interesting workout that fit with our week. It was November 25, 2015. I replicated that day exactly today.


3 years ago I was able to get 70 reps. Today, 68


3 years ago, 2 rounds + 5 reps. Today 2 rounds + 4 reps


3 years ago, 5 rounds even. Today, 5 rounds + 6 reps

I am constantly trying to improve but as I age, I am also happy to not be losing fitness. In 2 of these workouts I was 1 or 2 reps off my previous best 3 years ago. I surpassed this by 6 reps today.

Lots of work to do…holding steady

October 28, 2018

Deck of cards  

spades- kettlebell swings

clubs - pushups

diamonds - 45 lb sandbag squats

hearts - situps


This trip has been slightly challenging to maintain my everyday Fitness. It has also been challenging to maintain my mental focus on positivity.  

mindset is everything  

whether it is getting up 2 hours earlier or hitting it before dinner, it is incredibly important for me to stay on the path to maintain both mental and physical standards.  

sometimes I have to remind myself that doing something is far better than doing nothing.  Even if I am not getting the type of workout that I get when surrounded by my group or find myself in a swarm of negativity, remembering that veering off the path slightly is better than not walking it at all  

deep thoughts from the Florida Keys  

see you soon


Oct 26,2018

Loooooooooong dayz filming the Saltwater Experience show on this trip. The weather is really nice and we are getting some great stuff. 


Days start with Wim Hof Breathing of at least 5 rounds and then push-ups. I have followed that up with a body weight workout or a yoga session to get everything moving.  

I love getting things done but I also miss the garage and the routine of hitting it hard. Be back soon

October 25, 2018

traveling again. It has been a busy Fall

back at the garage Birthday wishes go to Reggie. I’m sure that Alan has something planned for you.  

On the road workouts have been  

5 mile run

deck of cards


50 mountain climbers  

20 v ups  

10 Bear Complex with Sandbag

x 5


on this trip I brought a 53 lb kb, a 45 lb sandbag, jump rope and some bands. I’ll get a little more creative in the days to come.  

Mom the way down I listened to a book called The Power of Habit- why we do what we do in business and life. It was interesting and different than I thought it would be. I learned alot


i also listened to a great podcast. James Altucher has a fantastic podcast and his interview with Henry Winkler is my favorite yet.  

Henry Winkler was The Fonz. Possibly the most iconic character ever on TV. He was incredibly popular and smooth. Yet, he is severely dislecsic. He has overcome this major issue his whole life.  

This podcast is really good and spot on to the theme I often discuss of “weakness is strength “ 

check it out and also check out my latest podcast w 9 x UFC Weilterweight Champion, Matt Hughes. tomrowlandpodcast.com

Oct 18, 19, 2018

Oct 18

This was a great format. I really liked it and I think I could create many others like it with this format and different exercises.

Screen Shot 2018-10-19 at 6.45.30 AM.png

So one round, followed by 2 rounds followed by 3 rounds. Even thought the distance and reps shrink, the 2nd round was toughest as we did the most HPC.

I felt like I did pretty well on it. Kyle was right behind me at Rx.

Today was a day designed to ease into the weekend. It has been a tough week of training and I was sore and somewhat tired. I wanted to move today and clear some of the soreness but not go too crazy. I went back to a partner workout from a few years ago.

2 man team. Only one person works at a time.

For 2 minutes, complete as many reps as possible. Use strategy to see how your team can be the most efficient. For Alan and me, we switched at 10 swings, 5 dips, 10 sbgu, 10 row, 10 lunge and 10 situp.

Once you have worked for 2 minutes on the first exercise, then write your score down and rest 1 minute before starting next one.

Here are our scores from today


October 17,2018

With a rare rain storm this morning at our training time, I decided to stay dry and get on the Assault Bike. Once the workout started, we all wished we were running in the rain.

Assault Bike

1:30 max effort followed by 1:30 rest

x 10 rounds

I was getting between 20-25 calories each time with a high of 31 for the first one. Alan and Michael maintained 450 watts each time which had them around 30 calories for each round.

Good one to start this rainy morning

Oct 10-16, 2018

Jelly Legs + Krispy Kreme = Alan’s 51st Birthday

Jelly Legs + Krispy Kreme = Alan’s 51st Birthday

I have been on a shoot for Into the Blue in the Florida Keys until yesterday

The guys have been killing it in the garage while I am gone. I managed to get in a workout everyday while I was gone. Some of the highlights include:

Deck of Cards

Deck of cards using only core exercises

5 miles 500 pushups

25 sets of 50 flutter kicks/25 sets of 20 pushups

Run 5 miles in the Florida Mid Day sun

Yesterday was Alan’s Birthday and he wanted to do his favorite workout

Jelly Legs

20 burpees/1 Squat

19 burpees/2 squats

18 burpees/3 squats…

all the way to 1 burpee/20 squats

Alan did this in a 20 lb vest as tradition requires

I finished slightly behind Josh at 19:42 which is 20 seconds off my best time ever

Today, we went back to the weights


10 Push Press at 115

10 KB Swing at 53

10 Box Jump/Step Up at 24”

AMRAP 20 min

I looked on the whiteboard and saw that my previous score was 8 rounds even. I cruised past 8 rounds easily while I was trying to keep up with Justin. Justin finished with 13+ rounds! I got 11 rounds + 8 push press and was astonished. How could I beat my time so badly? Was I sick, injured? A closer look showed me why


ok, that makes WAY more sense. A 20 lb vest + Murph and Coe before doing this workout would easily cut 3 + rounds off. Maybe I should have done better today!

Oct 2-7, 2018

Its been a little busy at work, but I am really trying to write here every day. I am doing so much writing and producing new content on my business pages, that it has been hard to even get the workout down on this page. Sorry about that.

Check out www.saltwaterexperience.com or www.tomrowlandpodcast.com to see all the new shows, articles, and podcasts that are going up each week.

As for the workout, nothing has slowed down. As work gets crazy or stressful, my peace is found in long runs, long walks, and close to death workouts. Funny how it makes me feel so much better…immediately.

Oct 2

For time:

20 Deadlifts, 225 lbs

40 Wall Balls, 20 lbs, 10 ft

20 Hang Power Cleans, 135 lbs

40 Wall Balls, 20 lbs, 10 ft

20 Push Press, 135 lbs

40 Wall Balls, 20 lbs, 10 ft

Oct 3

We did community service work this morning in lieu of the workout. However, it was a workout.

Redistribute a mountain of mulch at a local school. As much work as possible in 1:15:00. We did this at 5 am. It was fun


Oct 4

Feeling tight and sore, we did Yoga and mobility today

Julia Jarvis lead us through the Yoga portion with significant time spent on hips and hamstrings

Then, Shoulder openers, banded couch stretch, calves and Frog.

Oct 5

Deck of Cards at the beach

Burpees, Situps, Squats, Pushups, Jokers=run

Oct 6

Deck of cards

Oct 7


Oct 8 today

Row, 500 m

-- then --

3 rounds of:

Run, 200 m

10 Pull-ups

50 Double Unders

-- then --

10 Clean & Jerks, 135 lbs

Trevor beat me pretty badly on the rower, then I caught up and passed him on the DU but did not get enough of a lead as he caught me and passed me on the CJ. Good fun this morning