February 19,2021

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Bringing the training week to a close with this burner today. I love workouts like this. This is a classic example of a psych out workout. What I mean by that is that upon first look, I thought wow, 50 OHS, 40 Hang Squat Cleans and 30 Thrusters…man those thrusters are going to be tough.

Any of us would have been lucky to have been able to do one thruster in the 16 minute window. There was no need to stress over the movements, we were not even going to get there.

I have experienced many workouts like this. The Elite will get there and back to the burpees and maybe even a bunch of OHS, who knows, maybe even farther. However, the average athlete or 50 year old isn’t going to make it that far.

Don’t stress about things like that. Chip away at the work and take it as it comes.



This week was also a time for testing our Aerobic Capacity for Chris Hinshaws program. TO do so we needed to do a 400 m time trial and then a 1 mile time trial. If you have been reading this blog very long, you may already know that I have had issues with my calves and running. Well, it happened again but I am finally starting to understand the signals my body is sending and control my ego enough to stop immediately when I feel a certain twinge of pain in my calf.

I did stop and it was sore but I am not out of commission like I have been in the past.

This year I found Joe Hippensteel and I have been spending 1-2 hours a day on stretching. It has made an incredible difference in the way I feel and my range of movement in almost every exercise and lift. I feel better even just walking around.

Out of frustration, I called Joe and talked to him about my calf. He is going to help me learn to unlock my calf muscles and restore the ability to run injury free. Ive done it before…lots. That is why it is so frustrating. My calves are my limiting factor, not endurance, cardio or strength. Just the calves.

Ill update my progress here. Until then, check out his stuff. Here is a post I did with his Quad stretch. When I first started, I used 2 Dynamax Medicine balls and a pillow under my butt. Now I can get all the way to the ground and I am working to get my back flat.

Check out Joe’s material. You will be glad that you did. If you read David Goggins book, Joe is the man who helped David to regain his health and running ability.

February 11, 2021

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Not sure how I got out of the habit of updating this blog, but I am going to try to do better.

We are using Comptrain as our training program so I started to just use the app to record workouts. I will try to update here. For followers, sorry.

Today

3 miles/300 pushups

First time I have run in a while and due to my new stretching routine, I felt great. No injuries, and I won at 34;30. Not anywhere close to my best time on this course, which was 27:00 but Im getting the running back. I was just happy to finish. Moose also did well.

Back to Comptrain to get ready for the Games coming up.

September 14, 2020

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Mathew Nuar’s Birthday

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Mathew wore Jody’s Mom’s vest and beat us all to the stairs. Impressive. We caught him on the burpees and pushups on the darkest day I can ever remember doing the stairs. Compound that with it being overgrown and there was at least 1-2 minutes lost due to darkness and trees.

I finished in 3rd 31:36. Alan wins with 30:32 and Jim Levine 2nd in 31:10. Good group today. Some were wondering about the record with a vest. I did not find any results for that but did find this day where everyone was pretty fast including Mike Drew for the record. Kim Ray 2nd and my PR.

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I felt pretty slow today, kind of like I was wearing a vest. I guess I am as my weight is higher than I would like. Im sitting at about 187 while I do my best at 174 or so. I am only 13 lbs over! That is almost a vest.


June 10, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. ALT EMOM 9 min

    Ring Hold :30

    Bar Hang :30

    Handstand Hold :30

  2. Deadlift warmup

  3. Alt EMOM 10 min

    15 Row Cal

    Deadlift 5-4-3-2-1 pick load

I went 225/275/295/295/295

18 row cals would be pretty challenging, 20 a real test

4. Ski Erg 1000m - 3:56

June 9, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. 30 min ALT EMOM

    15 Row Cal

    min 1-10 - 15 Burpees

    Min 10-20 - 15 Situps

    Min 20-30 - 15 Dips

Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row

June 8, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Sled Push/Burpee

    315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough

  2. 100 Swings @53 EMOM 5 burpees - New PR today 4:35

  3. Alt EMOM

    15 cal ski

    15 pullups

    10 min

Good day of short workouts

Welcome back Card Steele and Will Ensign!

June 5, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1 Core Day

100 Flutters

100 situps

100 Flutters

100 grasshoppers

100 Flutters

100 heel touches

100 Flutters

100 Prone swimmers

20 cal ski

20 hollow rocks

20 cal ski

20 vups

20 cal ski

20 josh plank

20 cal ski

20 T2B

20 Ski Cal

20 GHD

20 Ski Cal 

20 Back Ext

June 4, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. 20 Wall Walks

  2. 65 Burpees

  3. Max Handstand walk

  4. Hanna

    10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.

    10 clap pushups

    x 10 rounds - 15:03

Tough!

June 3, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after

  2. 7-77

    77 bodyweight back squats stopping EMOM for 7 pushups

    7:26

  3. Gratitude

Good to have Matt Greenwell back for his birthday

June 2, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Clean 5-4-3-2-1

  2. Ethan Reeves

    10 power cleans at bodyweight

    10 pushups

    Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets

This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.

135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time

June 1, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.


  1. Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61

  2. 30 pullups/30 toes 2 bar AFAP 2:22 for me

  3. Multistage Beep Test

We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!

I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.

I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10

We always use this video


May 29, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Warm up movements and learn Devils Press

  2. Complete as many rounds as possible in 16 mins of:

    40 Alternating Dumbbell Snatches, 50/35 lbs

    40 Pull-ups

    30 Dumbbell Burpees, 50/35 lbs

    30 Chest-to-bar Pull-ups

    20 Devil Press, 50/35 lbs

    20 Bar Muscle-ups

    This is the WZA Indy Qualifier #2. I did 168 reps or got to the muscle ups and did 8 last time. Today, I beat that score and go 11 muscle ups for a score of 171. RING THAT BELL!

Some MU practice and handstand walks after the workout

May28, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Roxane Burpees x 2 - Burpee on every Roxanne- Squat on every “light”

  2. Every 1 min for 18 mins, alternating between:

    10 Ski Erg Calories

    20 Tire Sledgehammers

    5 Clean & Jerks, 135 lbs

    This was not that hard. Next time Ill do 10 CJ, 15 Cal, 20 sledge

  3. Clean and Jerk 1-1-1-1-1-1-1. Got to 205 today

Good day but not that hard today.

May 27, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Push Press 5-5-3-3-1-1-1 (95-115-135-155-175-195-195)

  2. Heavy Short Jack

    10 Push Press @ 155

    10 KB Swings @ 70

    10 Box Jump @ 24

    x3

    Set an all time PR today. 5:35

    Many PRs have been coming lately. Feeling good