June 6, 2022

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Greetings from Montana. We came out to be here when my son asked his girlfriend to marry him.

Surrounded by both families and in the most powerful place on Earth, Yellowstone National Park, he asked and she said yes! It was incredible. We even saw a bear on the way out.

The prospective groom and I were supposed to go to MTN Tough to workout with the 5 am class but his alarm didnt go off. I did a deck of cards on the front porch while the rest of the family slept. Ill probably get in a hike later as well.

Get after it today!

June 3, 2022

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We celebrated the end of a very tough training week (in my opinion).

Today started with a thorough warm up

then

Every 1:30 for 7 rounds

12 cal on fan bike

1 power clean @ 79% - 165 for me

THEN

MetCon

This one was fun/also not fun

30 Thrusters 95/65

30 Toes to Bar

30 Handstand pushups

Rest 3:00

2 rounds of

15 Thrusters

15 Toes to Bar

15 Handstand Pushups

Rest 3:00

3 rounds of

10 Thrusters

10 Toes To Bar

10 Handstand pushups

For total time

This one was interesting because you did the same 90 reps in each set but they were split differently. one big set, 2 smaller sets and 3 small sets. The idea is that we should be able to move faster on the smaller sets but I think I was moving slower. I chose 65 pounds so that I can go unbroken in all sets which I did but the 90 thrusters 90 T2B and 90 HSPU just kind of caught up to me I guess.

I like this format though. We did something similar yesterday.

Off to Montana this week so Ill spend some time at MTN TOUGH

June 2, 2022

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The week is winding down but the workouts are not

Today

Split Jerk

3,3,2,2,1,1,1 From 175-215

Then

An AMRAP style interval workout. The way this one worked is that we have 4 5:00 minute blocks with 3:00 rest in between. During the 5 minutes you do as many rounds as possible of the following exercises:

Goblet Squats @ 53 lbs

Knee Tucks

Bike Calories

Here is where it got interesting. In the first round the rep scheme was 20 of each, 2nd round dropped to 16, 3rd 12 and 4th 8 reps of each. This made the transitions more frequent and kept the intensity up. Nothing else changed.

I have released some really good podcasts with some spectacular guests lately. Check out this one with UFC Fighter Michael Chandler on the Mindset of a Champion and what the Walk On Mentality is.

Episode # 618 with Michael Chandler

Episode # 612 with Dan Staton of Elk Shape

May 30, 31, June 1

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Memorial Day Murph-

Each year we do a special workout to remember those who have sacrificed their lives so that we can enjoy the freedom offered to us in the greatest country on the planet.

Murph

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Wear a 20 lb vest

I set a PR on this one after losing 17 pounds and feeling at my best. 36:06

May 31, 2022

Many would take a day off after Murph, but we hit this one

Strength

Deadlift 1x8, 1x6, 1x4, 1x3, 1x2, 1x2, 1x2, 1x15 - from 177-265 and then 15 at 135

40:00 EMON

  1. 15 cal row

  2. 15 toes to bar

  3. 10 cal bike

  4. 1 legless rope climb

Then today, June 1, 2022

Back Squat 8,6,4,4,4 - 187-255

Front Squat 5,4,3,3 - 178-230

Then

Every 1:30 x12 minutes (8 sets)

Row 200 m

1 power snatch at 115

Then

METCON

15-12-9 Hang Squat Clean

15,15,15 Ring Dip

50-50-50 Double Under


Been a great week of training. Weight held at 174-175 and Ill continue to drop to 164 just to see how that feels. Ill probably settle somewhere around 170-174 depending on performance and sleep




May 23, 2022

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Rainy day today! Rusty, Kim and I were in the garage this morning for some Back Squats, Front Squats and then a deck of cards.

The deck had 7 jokers and we made each Joker = 15 calories on the Ski Erg.

Hearts=situps

diamonds=squats

clubs=pushups

spades= burpees

This one took just over 23 minutes to complete. Rusty and Kim were pushing the pace. We may as well just have done it outside in the rain because the sweat index was HIGH this morning.

May 17, 18, 2022

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May 17

Great start to the day with 4 dogs and some outstanding music mix thanks to my son Turner. Contry/Bluegrass mix called Gin and Juice.

Power Clean 6x2 @192 - I dropped this weight a bit and started at 155 and ended at 185

then

Metcon

Every 5:00 for 3 rounds

3 rounds

15 Wall Ball

10 T2b

So we did 9 rounds of this total. Every 5 minutes we would complete 3 rounds. I have about a 2 min rest between each set

Then

Fan Bike

Every 3:00 x 5

15 calories

200 m run


Today

4 dog day again with Steen and June, Rusty + Jude and Ellie, Me and Moose, Alan, Matt Lawson, Jody, Card, Justin, Jason

Then

2 mile run with Steen and June - 16:38

May 12, 2022

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May 12, 2022

after being away on a work trip for a while it was great to be back in the garage with the guys.

when I returned yesterday I got out of the truck after a 7 hour drive and stretched. There was a workout written in chalk on the driveway so I gave it a shot

AMRAP 20 min

7 KB swings

12 pushups

15 situps

The benchmark for my group was 19 rounds by Kyle. I set it up for the minimum transition time and got after it.
I ended up with 20 rounds +7 + 6 and felt good about it

today

we hit Romanian Deadlifts 4x8

then

bench press 3x1

then

28 minute EMOM

bike 15 cal

20 double Unders + 10 T2B

bike 13 cal

rest

it was tougher than expected

here are some pics from my trip

May 8, 2022

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We have been filming Saltwater Experience in the Keys. I have been getting in the workout daily.

I make sure to stretch before fishing every day and then try to get a Dek of Cards or EMOM 30 at least.

Fishing has been good with the highlight being that we had Jamey Caldwell on the show who brought night vision goggles with him. We fished Tarpon at night under NODS and it was incredible.

Did a deck of cards today that had 7 Jokers in it!

April 27, 2022

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Great to be back in the garage with a fantastic group. Steen and June, Rusty and Ellie and me and Moose made up the Man/Dog portion while Justin, Trey, Kyle, Josh, Card and Alan were without dogs.

There has been a significant amount of weight loss this spring as Kyle looks to be about 12 pounds down, Will Hunt is 12 pounds down and I am also 12 pounds down. Looking and feeling good.




Auburn,AL

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On a visit to visit my daughter and found a fantastic CrossFit Gym.
Yesterday, Hanna’s friend and I did the 6 am class and it was good

warm up

Weighted pull up 5-5-5-5

then

EMOM 15

12 cal bike

max strict pull ups

max hand release push-up

today, I asked if I could do my own workout and they were very accommodating

We hit a Fraser Workout

push press 5x4 build to @175

split jerk 5x3 @ 155

then

:40 cardio (row)

:30 ring dips

x8 rounds

then

20 min Amrap

20 cal ski

20 pushups

10 goblet lunge 35 pounds

20 vups