Feb 7, 2019

Kim turned 58 yesterday and for his birthday he asked for Ren Park. You can read about the exact specs on Ren Park Workout here

Trevor waxed this one just 11 seconds off his best time ever of 21:39. I came in a minute later and then everyone else was shortly thereafter.

Kim stuck with Alan and Jimmy for an impressive performance.

It was great to run into the F3 group this morning getting after. It is so great to see others starting their day with exercise like we do. Good work guys!

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!

January 3,2019

If you made a resolution to work out every day this year I hope that you have already done it and are reading this post workout.



Regular warm up

Warm up movements in workout

Kettle bell flow

Clean reverse lunge/Double kettle bell clean to front squat to thruster repeat on other side

 Double kettle bell clean to front squat to thruster repeat on other side

Work 40 seconds

Rest 20 seconds

Times six rounds



25 cal on






max hold double kettlebells


front rack




mobilizations in sauna

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