Feb 5, 2019

It has already been a busy 2019. Business stuff has me occupied enough to not be doing a good job on this blog but I am still hitting every workout.

Today we did a little tester for the 2019 Open


60 row cal

50 T2B

40 Wall Balls

30 Cleans @135

20 Muscle Ups

AMRAP 14 minutes

I have done this one 3 times and each time I got 180 reps or finished the cleans. Upon finishing the cleans, I have either failed each muscle up attempt or just run out of time but today I successfully got 1 muscle up making my score 181.

It may not seem like much but that one muscle up might be the difference in 50,000 places in the Open.

It was a PR and I rang the bell. It felt good!

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

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

Oct 1, 2018

Went to a Games workout today


AMReps in 14 mins:

60 Row (calories)s

50 Toes-to-bars

40 Wall Balls, 20 lbs, 10 ft

30 Cleans, 135 lbs

20 Muscle-ups

I have a score of 182 on this one which means I finished the cleans and got 2 Muscle ups before time ran out. I looked through my notes and thought I would try to break things up a little and see if I was able to do better. I did, in fact make a difference in my performance by breaking things into more manageable chunks.

I rowed 60 as fast as possible, then did sets of 10 on T2B, then 20, 10, 10 on Wall Balls and 5,5,5,5,3,2,3,2 on Cleans. At this point I had almost a minute and a half left to do 3 muscle ups to beat my previous score. I was smoked and made 3-4 attempts and failed on all of them.

So, while I did improve my performance on the bulk of the workout, I still came up short of my previous score. In this one, those muscle ups are incredibly important as a lot of people can do the workout but have never done a muscle up. Others, like me will fail. Getting 1 muscle up can move you up the leaderboard 1000 places, easy. Not today

We finished with 10 minutes of Gratitude which is a great way to start a MONDAY.

Go get it!

Sept 30, 2018

Lots to catch up on today. I have been in Venice, LA all week. It was pretty busy so I neglected to post here, but I was active…every day.

On Sunday, I left and drove 8 hours to Venice. In that time I had an opportunity to finish a book I have been interested in reading. Endure by Alex Hutchinson. It is about the elastic limits of Human performance. Particularly interested in endurance and running, Alex goes deep on the limits or perceived limits that we impose on ourselves and what is being done to try and break through those limits. Using lots of studies and science, Alex does a great job with this book. Particularly interesting to me were the chapters on nutrition, hydration and how our mind works. Highly recommended if you are into this stuff.



Deck of Cards- My go to on trips like this. Pushups, Burpees, Squats and Situps with 100 Double Unders for each Joker. I can be done in 20 min. Finished with Durante Core x 5


Deck of cards - A twist to this one. I brought a kettlebell. Pushups for Clubs, Kettlebell single arm snatches for Spades, Side squats for Diamonds, Hearts were flutter kicks x 5


Again with the deck of cards - I did KB Swings for clubs, KB Snatch for spades, Burpees for Hearts and Squats for Diamonds. 100 Double Unders for jokers. This one was tough


I only had a very short window on this day.


Kettlebells swings


finish with Durante Core


Run 5 miles

finish with 200 pushups

I drove home and listened to Joe Rogan with my friend BioLayne, Layne Norton on his show. This was a very good podcast that discussed Keto vs higher carb diets. Lots of great information

I brought back roughly 200 lbs of fresh, organic, line caught, perfectly treated swordfish, yellowfin tuna, snapper, cob and mahi. I had it all vacuum sealed professionally and it is in the freezer. Im set for a couple of months!

Back in the garage tomorrow morning.

Sept 21, 2018

I pulled a gem from the archive today

From Ross Enamait

Interval Challenge

12 Burpees

24 Pushups

36 Squats

Run 400

x 4

We did this one on the hill today instead of the track. I will say that accounts for the 1:47 that I was slower than last time. 16:18 today

Ill be filming Into the Blue in LA next week. I will plan on taking some gear and doing workouts everyday. Maybe I can come up with some good travel ones

Have a good weekend!

September 18,19,20, 2018

This has been a weird week. On my first back squat on Monday, I felt something in my back. I stopped immediately, but the damage was done. It was significant, but I did get on it quickly. I got in the ice immediately which helped. I followed that with a very hot shower. I felt pretty decent at that point but made the mistake of hanging from a bar, stretching and rolling. It was too early and I really aggravated it.

Acupuncture followed and then just laying on my back. then more ice and more heat.

The next day I started in the ice then super hot shower and I could tell a 95% improvement. I took it easy all day with no more stretching, no sitting and just moving gently.

In the afternoon I tried some assault bike which felt good and some Ski erg which was also good. I did 30-20-10 of both of those with calories and felt pretty good. I finished off with some ice and heat.

Wednesday I avoided the 5 mile run that others did and I did 30-20-20 calories on Assault, Ski and Row with a 1 min plank at the end. I did that am rap for 35 minutes. It felt good

Today, the workout was 3 partner workouts

  1. P1 Bar hang, P2 max pushup.  Amrap 8 min,  switch when someone comes off bar.  Score = total pushups

  2. P1 15 burpees, P2 Max cal assault or row, switch when done w burpees.  Score = total calories

  3. P1 run 400, P2 Max squats.   Switch when return from run.  Score = max squats

Good one!

Sept 17, 2018

Today, we did a going away party workout for Winston who is heading to the Air Force or possibly the Space Force.

How could we do anything other than

Air Force

20 Thrusters

20 Sumo Deadlift Highpull

20 Overhead Squat

20 Front Squat

All of these at 95 lbs. Doesn’t sound too bad…oh wait, you have to start with 4 burpees and then do 4 burpees at the top of every minute. Complete all of the 20 reps of one exercise before moving on.

Trevor crushed at 6:33 and probably could have gone under 6 minutes. I did my best to keep up but just couldn’t quite keep pace with Trevor. I finished at 7:55.

After that we hit the Density Training

Back Squat

EMOM 3x8 @ 85% 1RM

I tweaked something in my back so I did not finish the back squats

Sept 14, 2018


Great end to the week with a partner workout.

For the first time, I partnered with Michael Lebovitz and for the first time, he won a workout. I LOVE the leapfrog format and we added some new exercises to it today

10 Pullups

10 Sumo Deadlift Highpull @ 95 lbs

15 Assault Bike Calories

AMRAP 15 min


Front Squat

2x8 EMOM @85% 1RM


Then, this afternoon Josh showed back up for a second one. I worked on some handstand walks and Jody, Will and Steen did this mornings workout. Melissa stopped by and didn’t have a partner so she did Kelly

Run 400

30 Wall Balls

30 Box Jumps

x 5 rounds