February 15, 2022

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Training feels good right now but I am not sure how my performance would be if I were to test it. I have not competed in a while and with Fraser’s HWPO program there is really not a way to keep track of everything or a leaderboard to compete on each workout. I really like the programming but I do miss the leaderboard from Bergerons program.

I have been staying relatively light on most weights and I do feel good and injury free. Id like to test some workouts and probably will with some open workouts even though I am not competing in the Open this year. Ill do some of the workouts as a test to see where I am.

Hit the strict press at 135, 145, 155. Snatch and squat snatch was 95 and felt smooth. Could have done 115 pretty easily I think. Knee work is paying off

Today:

Good group this morning…Josh, Jose, Justin, Jimmy, Rusty, Card, Alan, Me

February 14, 2022

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Felt great to be back in the Garage this morning!

Robert, Kim, Alan, Rusty, Josh, Jose, Matt Lawson and JODY all back with me.

Starting to ramp up the weight again. Feeling good. I based my 1RM dead off 315 which is light but just being careful and laying down a good base. Snatch Balance was at 115 and Metcon was at 115 as well. I was moving well with the 115 squat snatches today. Knee work is definitely helping.

Finished the day with 4x push/pull on the sled with 6 plates.

February 13, 2022

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I have been out of town on a trip with my wife and 2 other couples. We went to BVI and stayed on a sailboat. It was a fantastic trip and offered a good amount of time to do the 10,000 pushup challenge.

I finished this years challenge in 10 days. I could have just done 1000/day for 10 days but I started out lower and made up some numbers on the boat. I did 2001 on the last day to finish.

Expecting to be sore, I wasn’t. That made me very happy that I could do 2000 pushups and not be even a little sore. I think the key to this was doing 20 on the minute for 94 minutes. The small sets with rest made a big difference.

Now it is time to get back into the garage and back to Frasers program. Looking forward to it

February 2,2022

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2nd day of the 10,000 push-up challenge. No push-ups in the workout so I’m a little behind yesterday. Sitting at 360 right now. I’ll do more later this afternoon

I have been going off below max numbers for a while now. I think it has helped me to heal up and be injury free for a bit. Developing the base.
deadlift max is set at 315 right now instead of 360. So today hit the dead’s at 245.
felt pretty good on the burpees row and GHD and ended up with 73 of the target 75. I used a 20” box though

ill need to bump up the weight and hit the standards for the workouts on HWPO to be competitive but for now I’m just trying to move well, focus on mobility and flexibility and get back to running. The running has not improved and I am still afraid of injuring my calf.

heart data

February 1, 2022 1st day of 10,000 push-up challenge

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Today is the first day of the 2022 Tom Rowland Podcast/Captains for clean water 10,000 push-up challenge.
I started with my regular warmup which includes stretching and breathing exercises followed by 50 push-ups. Then I hit another 50 before the workout started.
we got 150 more during the workout to put me at 250. I did another 100 while LIVE on IG for 350 so far today

Today:

Finished todays workout with 3 sled push/pull

January 25,2022

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On the road at Hawks Cay shooting our Into the Blue show.
we leave the dock pretty early so I did a workout in the afternoon

deck of cards on the dock

spades- burpees

clubs- pushups

diamonds - ATG split squats

hearts- situps

joker 1 and 2 - 100 flutters

i had a friend join me too

That’s a manatee. Hopefully I these road workouts will be enough to avoid looking like him when I return to the garage.

January 24, 2022

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On the road to Florida. I hit the deck of cards this morning and also was able to get a few reps of a full Nordic.
if you follow Kneesovertoesguy on IG this exercise may look familiar. I became interested in it when I started Joe Hippensteel’s program last year.
on the first try I could get no where near the floor. I had to use all the pillows I could find or a medicine ball behind me to be able to achieve the lay back position. Over time I was able to lose the pillows or med balls and make it to the floor.
I tried to sit up but there was no way. Over the course of this year I have gotten stronger and more flexible in this position.
Today I was able to hit strict Nordics for reps for the first time without a sandbag on my knees or any other help from a band or anything.

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January 21,2022

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Feeling happy, grateful and thankful that I have such a strong relationship with my wife. Celebrated 26 years of marriage yesterday

today

I only did the 40 min EMOM because I am leaving in a few minutes to head to Atlanta to spend the day with Diamond Dallas Page. I’ll workout with him and then do a podcast. Can’t wait.
mic you don’t know him, he is DDP the professional wrestler. Now he has a program called DDP Yoga that has transformed so many people. Truly remarkable.

check out this video

January 20

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Today is a special day. It is my 26th anniversary with my beautiful wife, Cynthia. I am so grateful and thankful for her and the life we have created. Marrying her was the best decision I ever made in my life.

Today:

I felt a little something strange in my lower back on Sunday while sit-in on the couch of all things. Since then I have been careful with it. It only bothers me in movements where I lean forward. The Cross leg forward lean doesn't seem to make it very happy so I have been careful with that one. For that reason, I decided to go a good bit lighter today than Rx.

3x2 @ 245 rather than 295

cleans @ 135

Row felt good for the most part. Held a 1:38-1:45 on the EMOM and 2:10 on the 4 min sections.

Did not do the Metcon

Accessory work complete

January 19, 2022

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137 days ago I started the Mat Fraser HWPO program. I really like the programming but the thing I don’t like about it is that I am no longer using Beyondthewhiteboard to keep track of my progress. Ill have to do it here which is good for anyone interested in what we are doing I guess.

This is a reload week so the workouts are still hard, but less reps and less time. Today, there was a warm up on the bike. We had to use an Assault Bike because that is what we have. It is designed for a spin bike.

At the beginning of the program we did a 20 minute max ride. We got our average calories for a 20 minute time. Today’s workout is based off that time. So the 110% is 10% higher than the wattage I could hold for 20 minutes. The 80% is off that 20 minute test as well.

I held 500+ for the 110% and 300+ for the 80%. The first round of 3 sets was the hardest as the lactic acid flowed into the bloodstream but the second was a little easier and the third easier to hold the same Watts.

Finished with Plate holds :45 x 3 then Forearm curls at 15lbs each 3x20

Good group this morning.

People: Josh, Jose, Kyle, Justin, Card, Rusty, Steen

Dogs: Moose, June, Ellie

March 27, 2021

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The CrossFit Open has had my attention lately and I have neglected to post here.

The workouts have been interesting and good tests, in my opinion. At the end of the 3 I am feeling good about all the results except 21.3 and 21.4. 21.1 and 21.2 were completed twice and both times I did much better on the second time.

I am considering doing 21.3 and 4 again but Im not sure it will be necessary. The top 10% move on to the next round. There are 6700 people in my division so the top 670 move on. I expect to be in the top 50 after this result. I may just take this weekend to recover and get set to be at my best when the next round starts. That entails some celebration which just might include some ice cream and extra sleep.

I hope that your CrossFit Open has been going well. If you are not in this competition I hope that you have your own event or milestone you are preparing for. GO get it!

Here are the Podcasts that I have done on the Open

Week 1

Week 2

Week 3

March 4, 2021

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Traveling now

wr have 2 shoots back to back so it has been deck of cards and dumbbell workouts since I have been on the road

today and yesterday I played around with an Open type workout that I made up on the fly

21-15-9

dumbbell snatch alt @50lbs

lateral burpees over DB

i finished 4:27 the first time and 4:20 the second

good one if you have minimal gear and are short on time