January 8, 2026
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Smart Stop Thursday
• 400m Run
• 8 Muscle-ups
• 10 Deadlifts (185 lbs)
Stopped due to hamstring issue.
• 200m Run
• Rest 1:30
5 rounds went great. On round 6, felt something in the bottom of my left hamstring. Slight but definitely there. Stopped immediately and finished on the ski erg.
INJURY REPORT
Round 6 of the run intervals — felt something in the bottom of my left hamstring. I've finally learned to put ego aside and stop immediately when this happens. I did, and I think this small injury will heal quickly. Maybe a little too much too soon. Even testing with 135 lbs and then 65 lbs deadlifts had me feeling it in the same place. Switched to the ski erg and finished there. Disappointing but still in one piece.
Some days the workout wins. Today was one of those days. The lifting went fine — singles on the front squats up to 155, hang cleans feeling good at the same weight, clean pulls at 185. Everything was moving well.
The main workout was a solid test — 400m runs, muscle-ups, and deadlifts. Had to pull the plug when the hamstring started talking to me. That's the game we play at this age — push hard but listen when the body says stop.
Mathias ended up with the chain today for really good muscle-ups. Clean reps, good rhythm, made it look easy. That's what we want to see.
The lesson today: stopping smart is better than stopping broken. A small tweak today beats six weeks on the shelf tomorrow. That's wisdom earned the hard way over many years of doing it wrong.
The Red Rocket Lounge meets at 5am in Chattanooga. We're fathers, business owners, and community leaders who show up before the sun to get better. Drop in for a visit or join the brotherhood.
