May 18, 2023

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Traveling for work this week

Florida Keys. It’s hot here and I felt the difference when I would take an LMNT pack in the day. I wish I had them when I was fishing everyday.

Long days on the water don’t allow for the type of workouts I get back home but I hit a deck of cards as an absolute minimum

Example

Spades= burpees

Clubs= push-up

Hearts= sit-up

Diamonds= squats

Jokers= 200 flutters each

I have tried to stay compliant on my diet. Supplements have stayed the same

I’ll be interested to see what the scale says tomorrow morning when I’m back on track

Lots of training coming up

Next event is the Masters Qualifier in August

May 12, 2023

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Power Clean + Power Jerk

1x(2+1) @ 172.2Ib

1x(1+1) @ 184.8lb

1x1+1) @ 191.11b

1x(1+1) @ 197.4lb

1×(1+1) @ 203.7lb

3×(1+1) @ 203.7lb +

Split Jerk

1x3 @ 196.0lb

1x2 @ 208.25lb

1x1@ 220.5lb

1x1 @ 227.85lb

1x1@ 232.75lb

3x1@240.16 +

10 Rounds:

10/8 Cal Fan Bike

1 Round of "Macho Man'* 205/145 (or 67% of limiting movement's 1RM)

For Time.

*1 Round of "Macho Man" =

3 Power Clean +

3 Front Squat +

3 Power Jerk

I did this at 95 lbs. builder at 155!

Glute Ham Raise

4x8-10

*If needed, do a slow, controlled eccentric, and then use assistance to come back up.

4x

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between each round.

  • *Hold the sandbag at chest height.

Todays Mobility Flow:

1. Kneeling Hamstring Hold | 60 Seconds | 2 × Increase

2. Inch Worms | 20 Seconds (10 Reps each leg)

3. Wall Ankle Stretch | 90 Seconds | 3 x Increase

4. Squat Bounces | 30 Seconds

May 9, 3033

/

Squat Clean + Front Squat + Split Jerk

4x(1+2+1) @ 138.75lb - 151.7Ib

+

Squat Clean + Split Jerk

4×(1+1) @ 155.41b - 173.9lb

Sumo Deadlift

3x6 @ 167.5lb

Deadlift

6x1 @ 268.01b

EMOM 40

1) 15/12 Cal Fan Bike

2) 3/3 Heavy Alternating Dumbbell Snatch 100/70

3) 15/12 Cal Row

4) 5-6 Ring Muscle-up

*Choose a weight on the dumbbell that you can get through six reps in less than thirty seconds. These do not need to be touch

and go. Choose a rep number on the muscle-ups that can be completed unbroken; this should be about 1/3 of your best max

unbroken set. You can scale to 10-15 chest-to-bar or pull-ups if

you do not have muscle-ups.

50 on dumbbell

3 muscle ups

Todays Mobility Flow:

1. Flamingo Stretch | 60 Seconds

2. Box Hip Hold | 90 Seconds | 3 x Increase

3. Pelvic Tilt | 15 Reps

4. Rack Slides | 3 Reps

Breakfast 7:30 30/30/15

Water

Coffee

Sauna - 40 min

May 10, 2023

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Charity workout today for the Ronald McDonald House

6000lbs/6000 m

As a 2 man team complete

6000 lbs of each

  1. Push press

  2. Deadlift

  3. Hang clean

  4. Front squat

  5. 2000 m ski

  6. 2000 m row

  7. 2000 m bike

For time. Teams strategize on the fastest way to get through all this work. Loads are subject to team strategy

Example

45 lbs + 133 reps = 6000 lbs

275 lbs+ 22 reps = 6000 lbs

Turner and I finished 3rd at 20:00 even. Trevor and Mathew take the belt with Builder and Josh in 2nd.

May 8, 2023

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Rain this morning so I called an audible to the Mat Fraser HWPO 40 min EMOM that was scheduled. We will save that for tomorrow

Today

Bench press

5,5,3,3,1,1,1 - got my heaviest bench since high school

Skull crusher

5,5,5,5,5

Deck of cards

Spades =burpees

Clubs = push-ups

Hearts = v ups

Diamonds = ATG split squats

Joker 1= 20 cal bike

Joker 2 = 20 cal ski

There were 10 jokers! Alternate machines each time

May2, 2023

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Wake 4:34

Sleep quality- good woke up 2x

9:30-434

Took Apigen, Theanine, Magnesium, inositol, zinc, glycine before bed

183 lbs

Pre- beta alanine, caffeine, LMNT

10g carbs apple juice, 10 G protein

Water

Power Clean + Power Jerk

2x12+2\ @ 172.2Ib

5x(1+1) @ 182.7lb - 195.3lb

t

Touch and Go Power Clean & Jerk

1x6 @ 136.5lb

For Time:

100 Strict Press @ 67.5lb

For Time:

120/100 Cal Fan Bike

80 Wall Ball 20/14

15 Rope Climb 15'

†

Rest 5:00

+

For Time:

5 Rope Climb 15'

40 Wall Ball 20/14

60/50 Cal Fan Bike

32:55 total time

Barbell Good Morning

4×10

Weighted GHD Back Extension

4x10

Post workout stretching mobility

Coffee

Shake -30 g p, 1 cup oats 60 g c, 15 f pecans

Sauna 1 hr

Water

By now finished 3/4 gallon

May 1, 2023

/

EMOM 8

6 Back Squat @ 188.5lb

Front Squat

3×5 @ 162.5lb

Bench Press

3x1 @ 190.65lb

3x(4-6) @ 180.4lb

2 Rounds:

700m Row @ 02:00/500m

Rest 1:00

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

350m Row @ 01:51/500m to 01:47/500m

Rest 0:45

200m Row @ Sprint

*Rest 2:00 between rounds.

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

4х

15/15 Russian Twist

15 V-up

10/10 Bicycle Kick Crunch

*Rest as needed between rounds.

April 28,2023

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Bedtime supplements

50 mg Apigen

400 mg Theanine

Glycine, Inositol, magnesium

Fell asleep no problem

Bedtime 8:45

Woke 10:50

Woke 3:30

Fell back asleep easily but annoying to wake up 2x

Wake up: 4:34 am

Pee, weigh - 183 lbs

Pre workout- 200 mg caffeine, 3000 mg Beta Alanine, 1000 mg sodium, 200 mg potassium, 60 mg Magnesium (1 LMNT pack)

Then

10g carbs, 10 gr protein

Water

4:50 - stretch - Hippensteel Program - lower body, shoulders

5:25 - warm up Burgener warmup

Light weight warmup

Then hit the workout

Low Hang Squat Clean + Split Jerk

3x2+2\ @111.Olb - 120.25lb

Squat Clean + Split Jerk

3x(2+1) @ 138.75lb, @ 148.0lb, @ 151.7Ib

3x(1+1) @ 166.5lb

Deadlift

5×2 @ 308.2lb - 311.55lb

EMOM 40

1) 15/12 Cal Row

2) 15 Toes To Bar

3) 14/11 Cal Ski Erg

4) 60 Double Under

Todays Mobility Flow: x 3

1. Windscreen Wipers | 10 Seconds | 2 x Increase

2. Windscreen Wiper Hold | 20 Reps

3. Seated Hip Rotations | 60 Seconds

4. Barbell Adductor Stretch | 90 Seconds | 3 x Increase

Finish 7:35

Make coffee,

shake (30 G protein powder, 60 carbs, 15 fat) 1.5 scoops protein, .7 oz pecans)

Sauna- 8-9

shower- work

10 mid morning snack-

April 27,2023

/

Front Squat

5x4 @ 175.Olb

Power Snatch

1x3 @ 116.25lb

1x2 @ 124.Olb

1x1 @ 131.75Ib

3x1 @ 131.75lb - 139.5lb

-

Touch and Go Power Snatch

3x3 @ 93.Olb

"CrossFit Open Workout 14.5"

21-18-15-12-9-6-3

Thruster 95/65

Bar Facing Burpee

For Time.

Band Assisted Strict Chest To Bar Pull-up

7x10

*Pause briefly as your chest touches the bar. Alternate between

pronated and supinated grip.

Filly Press

4×8/8

4X

10 EZ Bar Bicep Curl

15 Cable Trice Pushdown

*No rest between movements, rest as needed between rounds.

April 18,2023

/

Back Squat

1×5 @ 179.8Ib

3x5 @ 205.9lb

Front Squat

4x5 @ 162.5lb

Power Snatch

2x3 @ 116.256

2x2@124.Olb

3x1 @ 131.75lb

+

Touch and Go Power Snatch

3x3 @ 93.Olb

Then

AMRAP 10

12 Front Squat 95/65

50ft Handstand Walk

12 Power Clean 95/65

50 Double Under

Then

Band Assisted Strict Chest To Bar Pull-up

6×12

*Pause briefly as your chest touches the bar.

Filly Press

4×8/8

4х

12 DumbbelHammer Cur

15 Overhead Dumbbell Tricep Extension

*No rest between movements; rest as needed between rounds.

April 12, 2023

/

Overhead Squat

1×5 @ 105.01b

1x5 @ 113.75lb

1×4 @ 122.5lb

1x3 @ 131.25lb

1x2 @ 140.Olb

1x2 @ 147.Olb

1x1 @ 155.75lb

1x3 @ 105.0 b

aLas

Squat Snatch

1x2 @ 148.Olb

3x2 @ 155.4Ib

2x1@160.95lb

Low Hang Snatch Pull

3x3 @ 157.25Ib

Snatch Pull From Floor

3x5 @ 166.5lb

Then

AMRAP 5

10 Devil's Press 40's/30's

15 Chest To Bar

100 Double Under

†

Rest 2:30

AMRAP 5

50ft Front Rack DB Lunge 50's/35's

7 Burpee Pull-up

21 Box Jump Over 24"/20"

+

Rest 2:30

t

AMRAP 5

8 Devil's Press 50's/35's

12 Chest To Bar

80 Double Under

†

Rest 2:30

+

AMRAP 5

50' Front Rack DB Lunge 50's/35's

5 Burpee Pull-up

18 Box Jump Over 24"/20"

Then

Tabata Knee Tuck

*"Tabata" = 8 x (0:20 Work / 0:10 Rest)

The Tabata knee tucks were tough. Hip flexors are screaming!!!

April 10,2023

/

No better way to start a Monday than to get up at 4:34 am and get after it.

Pre workout- Beta alanine, 200 mg caffeine and 1 LMNT package. Of all the things I have tried this year, I feel like proper hydration through LMNT has been one of the most noticeable. You can get a free gift from them if you buy through this link CLICK HERE

Today

Back Squat

1×5 @ 165.3Ib

1x3 @ 194.3lb

1x2 @ 220.4Ib

1x2 @ 249.4Ib

1x1@261.Olb

Front Squat

1x5 @ 162.5lb

1x4 @ 187.5lb

1x4 @ 200.Olb

1x4 @ 212.5lb

Bench Press

2x5 @ 170.156

3x8-10) @ 149.65lb

Then

8 Rounds:

350m Row @ 01:51/500m up to 01:47/500m

*Rest 0:45 between rounds.

Then

For Time:

10 Rope Climb

*If vou can complete 10 Rope Climbs under three minutes, then

try to do these as Legless Rope Climbs

Then

Sauna and stretch

April 6, 2023

/

Crazy tough one today

Back Squat

2x5 @ 179.8Ib

3x5 @ 194.3lb

Front Squat

4x5 @ 150.Olb

For Time:

10 Power Snatch @ 93.0 b

8 Power Snatch @ 103.85lb

6 Power Snatch @ 114.7Ib

4 Power Snatch @ 124.Olb

2 Power Snatch @ 134.85lb

*Touch and go reps are allowed.

Then

For Time:

27 - 21-15-9 - 15 - 21 - 27

Dual Kettlebell Snatch 53's/35's

Dual Kettlebell Front Squat 53's/35's

*Complete 50 Double Unders Between Each Set.

Then

Band Assisted Strict Pull-up

6×12

*Try taking away some band tension. Vary your grip width from set to set.

Single Arm Dumbbell Strict Press

4x10/10

4X

0:30 Max Rep Banded Hammer Curl

0:30 Max Rep Banded Trice Pressdown

*No rest between movements; rest as needed between rounds.

April 4,2023

/

Strong group this morning

Overhead Squat

2x5 @ 105.01b

1x5 @ 113.75lb

1×4 @ 122.5lb

1x3 @ 131.25lb

1x2 @ 140.Olb

3x1 @ 147.0Ib

EMOM 10

1 Squat Snatch @ 142.45lb - 153.55lb

Above Knee Snatch Pull (From Blocks)

4×5 @ 185.Olb

Then

Every 5:00 × 20:00... (4 Rounds)

400m Run

21 Kettlebell Swing*

15 Burpee

*Choose a weight on the kettlebell that challenges you, but still allows you to go unbroken without hesitation.

Then

Single Arm Dumbbell Row

4x10/10

Dumbbell Bicep Curl

4x15

3X

1:00 Front Plank

1:00 Side Plank (Left)

1:00 Side Plank (Right)

*Rest as needed between rounds.

March 31,2023

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He said he was coming for the belt and he earned it today on this wicked variation on DT congrats to Builder Brock

Great Friday

Yesterday I have Angelo Poli from MetPro on the podcast. Stand by for that one

Power Clean + Power Jerk

EMOM 8

57 5

*Touch and Go is allowed.

Strict Press

6x4 @ 130.5lb

Snatch Grip Behind the Neck Power Jerk

4x3 @ 148.Olb - 185.Olb

Then

4 Rounds:

20/14 Cal Fan Bike

1 Round of "DT" 155/105 (or 45% of limiting movement's 1RM)

†

Rest 4:00

2 Rounds:

20/14 Cal Fan Bike

1 Round of "DT" 155/105 (or 45% of limiting movement's 1RM)

For Time.

*1 Round of "DT" =

12 Deadlift +

9 Hang Power Clean +

6 Power Jerk

Then

Barbell Good Morning

4×10

4X

15 Reverse Hyper Extension

10 Sandbag Good Morning

  • Rest as needed between rounds.

  • *Hold the sandbag at chest height.

  • Then

  • 20 min on Concept 2 bike erg for average watts

  • I got 143 riding easy

March 30,2023

/



Greatness today!

Back Squat

1×5 @ 179.8Ib

@ 194.36

1×5 @ 205.9lb

1x5 @ 220.4lb

Front Squat

1×5 @ 150.0Ib

3x5 @ 162.5lb

Bench Press

5×5 @ 153.75lb

Then

Cardio

15 Rounds:

100m Row (Sprint)

100m Row (Recovery Pace)

*No rest between rounds.

Then

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

3X

20/20 Side Plank Hip Touch

15 V-up

0:30 Hollow Hold

*Rest as needed between rounds.

Then MAX BAR HANG FOR THE BELT!

Congratulations Mathew Nuar!