July 18, 2022

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Amazing start to the week

Kyle, Josh, Alan, Rusty + Ellie, Me + Moose

This one looked easy on paper…

Front squat 8,8,5,5 @ 155, 165, 175, 175

then

Power Clean + Split Jerk 5 ( 2+1) 145-165

then

EMOM 9

1-3 2 Pocket Power Snatch 95-105

4-6 2 High Hang Snatch 105-115

7-9 Power Snatch 135

Then

8 x 1 min on 1 min off

35 double unders

Max Fan bike cal in remaining time

My score was 118 for the whole workout

Then

Tabata Hollow Rocks

8 x 20 seconds on 10 seconds off

Stats:

Great sleep over the weekend

Weight: 170

Nutrition: Shake + Vitamins + Alpha Brain

Coffee: Chemex

Long drive today to Orlando

Tomorrow and the rest of the week will be on the road. If you are in Orlando and want to workout Ill post the details here or on @tom_rowland Instagram

July 14, 2022

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Good group this morning: Justin, Jose, Josh, Robert, Kyle, March, Michael, Rusty + Ellie, Me + Moose

Total Bike Day

Warm up

1:00@ 60% of 20 min max wattage test

:30 @ 100-115%

:30 @ 60%

x 3 rounds

then

1:15 @ 110%

1:15 @ 90%

:30 @ 60%

Rest :30

x 8 rounds

Then

EMOM 12

:40 Plank on Rings

20 Plank hip touch R

20 Plank Hip touch L

Then

Shoot 20 Arrows @ 60 yards

Today Stats

Weight: 170.4

Sleep: 7 hours

Nutrition : Pre - 1 LMNT + 2400 mg Beta Alanine + 10 gr carbs (apple Juice) + 10 gr Protein

Shake: 523 cal, 42 P, 81c, 2.8F Opti Greens, Phormula One, Ignition, Bananas, Alpha Brain, Creatine

Vitamins: 1St Phorm Micro Factor (Free Shipping) Turmeric,


July 12, 13, 2022

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Only Josh, Rusty and me on July 12. No problem. We got it done!

Strict Press

Max reps at 120 lbs

then 2 sets at 100 to match the max reps

then

Row

500, 750, 1000, 750, 500

1 min rest between

then

2/2/2/2 on / 1 min off

10 burpees over box 20”

15 cal bike

Max rep thruster in remaining time @ 95 lbs

July 13,

Overhead Squat 5,5,5,5,3, 111-135 lbs

Run

400 m x 6

1 min break

then

Metcon

50-40-30-20 calories on bike

5-4-3-2 rounds of Cindy

  • 1 round of Cindy = 5 pullups, 10 pushups, 15 squats

July 11, 2022

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Jose, Josh, Robert, March, Kim, Kyle, Rusty + Ellie, Me + Moose

Great start to a Monday

Front squat 6,6,3,2 167-215

Power Snatch 2,2,2,2,1,1 120-135

Power Clean + Jerk 3 x (3+1), 3+1, 2+1

Then

24 cal bike

16 GHD situps

40 Double Unders

x 6 rounds

Then

20 vups

20 candlestick toe touches

x 3 rest as needed

Then

Shoot Bow

Certainly feeling more confident with the bow at 60 yards. I will be getting my sight tape soon which will allow me to shoot 70,80,90 and even 100 yards. Hopefully I can get dialed in at 80 and be confident.

July 7, 2022

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Drew, Kyle, Jose, Josh, Kim, Rusty + Ellie, Me + Moose

Back Squat 5,5,5

Bench Press 3,3,3

MetCon

10-9-8-7-6-5-4-3-2-1

Devils Press @ 50/35

Dumbbell box step over @ 20 inches

I did this at 50 and it was surprisingly hard. I had expected the Devils Press to be the most difficult but I found out that the box step overs were no joke on the 1st round of 10.

This was a tough combination that was very grip intensive. I had a tough time holding on to the dumbbells after a while and had to break the sets. It was a mental win when I did 10 straight, then 9, then 4/4. I was able to hold the 4 for the rest of the workout which was a big win in my head. so I went 4/3,4/2,4/1,4/3/2/1

I love/dislike this format. It is beautifully simple yet surprisingly difficult. Doing no more than 10 reps allows for something pretty heavy or for a skill movement like a muscle up to be added to it.

This one took most people about 10-12 minutes. With the 50s I finished in 18:57

Sweat index - 9. I might as well have jumped in the pool. My socks and shoes were dripping. Good day for LMNT

Weight - 171

Sleep - 8 hours

Workout start 4:40 am

Stretch, warm up then go.

July 6, 2022

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Slim crowd the last 2 days. Yesterday only 3 and today only 4. Rusty + Ellie, Jose and Matt Lawson, Me + Moose

Today was

bike

40 cal slow and steady

10 cal sprint

Amrap 30 min

Then

Sled pushes/Pulls

Then

Ruck 1 mile w 60 lbs in new boots

Then

Shoot 30 arrows at varying distance

Preworkout - Relate Preworkout + 1/2 cup apple juice + 10 gr Phormula 1 protein

During workout - Drink 1/2 gallon water

Post workout -

Morning shake

2 scoops Phormula 1 - 40 g protein

2 banannas

1 scoop Ignition

1 scoop Creatine

1 scoop Glutamine

2 scoops Opti Greens

1 Alpha Brain Instant

Then Vitamins

1 pack Micro Factor - 1st Phorm

2 fish oil

2 Turmeric

3 MasterBrain - 1st Phorm

Then

Coffee

Weight today 171 —-down from 191 on March 10

Sleep, 8 hours

Total workout time this morning - 3 hours 15 minutes

June 30, 2022

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Another awesome morning at the RRL.

Warm up followed by

Front squat

8,6,4,4,3

Clean lift off

5,5,5

Then

AMRAP 20

Bike 30 cal

Suitcase deadlifts @70 10/10

50 Double Unders

20 Vups

We finished up with 15 arrows on the bow with Mathew

I weighed in today at 171.8. On March 10 I started my plan to drop 20 lbs and Im almost there. Earlier in the year I also planned to pay closer attention to supplementation. I read several books including WIN and The Mineral Fix and The Sodium Fix by Dr James DiNicolantonio. These books have helped me to understand a few things going on with my body and give it what it needs to perform and recover better than ever before. I wish I had known this stuff 40 years ago!

I have used the Carbon Diet Coach to get my macronutrients in check and have seen that I did not need as much food as I previously thought I did. 20 pounds fell off and Im setting PRs. Of course the weight loss is a major contributing factor but I believe that the diet and supplementation are also key elements to this success.

Key things I have done

AM

1st Phorm Micro Factor every day

Creatine

Glutamine

Much more sodium pre workout and through the day through Re-lytes and LMNT

Beta Alanine

PM

Glycine

Magnessium

Inositol

Magnesium Threonate

L-Theannine

Apigen


I feel like I am sleeping more soundly and recovering better. I am going to continue to try to improve the sleep even further by looking into Vitamin D, B and K supplementation and blood testing which comes from Dr Stasha Gominak and her research that she has done to create the RightSleep program.

Here is a shot from post workout today at 171.8 lbs



June 29, 2022

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Fantastic way to start the day with Josh, Justin, Mathew, Drew, Robert, Matt, Jimmy, Rusty + Ellie and Me + Moose

Warm up followed by

Clean and Jerk 1x5

Deadlift 5x5

EMOM 12

Bike 15 cal

Burpee box jump over

EMOM 12

Ski 11

1 legless rope climb + 1 Rope Climb

EMOM 12

Row 12

Sandbag squats (bear hug) 100 lbs 10

No rest between sets

Drew puked which was cool. Now he won’t be afraid of that anymore

June 28, 2022

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This morning was what it is all about!

Josh, Jose, Mathew, Rusty, Kyle, March, Ellie and Moose

We started with

Back squat

1x5 @ 177

3 x5 @ 205

then

Bench Press

5x 135

5x 155

5x175

Then

100 Double Unders

60 Wall balls

30 Chest to Bar pullups

100 Double Unders

60 Wall Balls

30 Chest to Bar pullups

100 Wall Balls

This was a race with Josh. I hit 99 DU unbroken to take the lead and we alternated the lead most of the workout. I pulled ahead on the last set of Pullups and started DU earlier than Josh. He did 70 unbroken and we were tied at 70. One miss allowed him to pull ahead and win by 1 second.

Great race, great push, great effort by both of us.

Great way to start the day with a great workout, great camaraderie, intense competition

I shot 10 arrows at 30 yards to finish…just 40 more today at various distances

June 23, 2022

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Great start to the day today!

After Eva yesterday I am sure that people were sore and tired. We lost a few this morning. Rusty + Ellie, Kim, Jody, Mathew, March, Drew, Me + Moose

Today we went back to HWPO program and resumed where we left off

Overhead Squat 5,5,5,5,5 115-135, 115

Metcon

50’ Front Rack Walking Lunge with 50s in each hand

15 T2B

50’ Handstand Walk

x 5

Then

Running

400 x 6 with 1 min rest between

June 21, 2022

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Things have been going great!

I have been throwing in workouts that we have done previously to test the results and see how Im doing. 3 workouts down and 3 PRs at age 53. There are a few things that are going on to contribute to this performance. Sleep, Nutrition, vitamins, and the fact that I have lost 20 lbs recently.

On today’s workout, I scored 16 reps higher than I did 2 years ago.This was such a boost in motivation!

Ill keep putting them in and testing for the next month or so.

This is what Im looking like at 173 lbs

June 14, 15, 2022

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Great morning at the RRL.

Split Jerk 2,2,1,1,1 192-205

Every 1:30 x 8 sets

:40 cardio machine (bike)

:30 skill movement (Handstand Walk 10 yards)

then

Metcon

30 cal bike

25 Jumping Air Squat

20 2 “ deficit pushups

x4 rounds

TODAY

Clean and Jerk

1,1,1,1,1 175-205

We replaced the Metcon today with Jake to begin our testing phase. We have been on this program for 248 days. I want to know if it is working! We will redo most of the classic CrossFit Girl workouts because we have a pretty well documented history of these particular workouts and they are all effective.

Today we started with

Jackie

Row 1000 m

50 Thrusters @45 lbs

30 pullups

For time

My previous best ever…since 2008 was 6:36. I have 7 workouts recorded staring in 2009. Some were during the Goruck and SealFit training days so I may have been wearing a ruck or at least boots and pants. The ones I was looking for were the ones done at my house. 6:36 was my best time on this one previously.

Today I beat it!

Felt great today! HWPO is working. Best time ever. everything unbroken. Not sure there is much time to save on pullups as I was doing them unbroken butterfly and as fast as I could. Thrusters were fast and unbroken, row was 1:48 first 400 then crept to 1:52 and by the end was close to 2:00. I could earn some time there. Transitions could be a little better maybe. Extremely happy with this result

It is such an incredible feeling to know that at 53 years old I am still getting better and fitter. Losing 20 lbs recently has really helped and I will keep it off to continue this performance trend. I also got to ring the bell this morning for an ALL TIME PR!

Tomorrow we will try another one of the girls. Probably Helen.