January 6, 2026
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Monday Intervals
15 seconds max effort
45 seconds rest
105 total calories
Didn't keep score round by round. Just went as hard as I could for 15 seconds each time.
• 8 Shuttle Runs (25 ft)
• 75 ft Double Dumbbell Walking Lunges (40 lbs)
We misread this on the first round — did 8 shuttle runs but had too much rest. Rounds 2-5 we did 16 shuttles (8 down and back) which was better. Not that hard, but kept moving this morning.
RECOVERY REPORT
Got a massage from Chuck Smith today. Amazing for recovery and healing but it was NOT fun, relaxing, pleasurable, nice or any other positive description. Incredibly painful — I've neglected my shoulders, pecs, triceps, biceps, and definitely my forearms and wrists. He spent 1.5 hours just on my arms. I gave up all top secrets.
If you need good deep tissue work: Chuck Smith 205-335-8836
Monday intervals to start the week. Nothing too complicated — bike sprints and shuttle runs with some dumbbell lunges. The kind of workout that gets the blood moving without destroying you for the rest of the week.
Alan took home the belt today for outstanding effort. Sometimes it's not about winning the workout, it's about showing up and giving everything you've got. That's what Alan did today.
The massage afterward was a whole different kind of suffering. Chuck Smith doesn't mess around. When you've been neglecting mobility and recovery work, deep tissue massage is like paying all your debts at once. Painful but necessary. The shoulders, pecs, and especially the forearms needed serious work. If you're in the Chattanooga area and need someone who will actually fix your problems instead of just mak
