January 19, 2022

137 days ago I started the Mat Fraser HWPO program. I really like the programming but the thing I don’t like about it is that I am no longer using Beyondthewhiteboard to keep track of my progress. Ill have to do it here which is good for anyone interested in what we are doing I guess.

This is a reload week so the workouts are still hard, but less reps and less time. Today, there was a warm up on the bike. We had to use an Assault Bike because that is what we have. It is designed for a spin bike.

At the beginning of the program we did a 20 minute max ride. We got our average calories for a 20 minute time. Today’s workout is based off that time. So the 110% is 10% higher than the wattage I could hold for 20 minutes. The 80% is off that 20 minute test as well.

I held 500+ for the 110% and 300+ for the 80%. The first round of 3 sets was the hardest as the lactic acid flowed into the bloodstream but the second was a little easier and the third easier to hold the same Watts.

Finished with Plate holds :45 x 3 then Forearm curls at 15lbs each 3x20

Good group this morning.

People: Josh, Jose, Kyle, Justin, Card, Rusty, Steen

Dogs: Moose, June, Ellie

March 27, 2021

The CrossFit Open has had my attention lately and I have neglected to post here.

The workouts have been interesting and good tests, in my opinion. At the end of the 3 I am feeling good about all the results except 21.3 and 21.4. 21.1 and 21.2 were completed twice and both times I did much better on the second time.

I am considering doing 21.3 and 4 again but Im not sure it will be necessary. The top 10% move on to the next round. There are 6700 people in my division so the top 670 move on. I expect to be in the top 50 after this result. I may just take this weekend to recover and get set to be at my best when the next round starts. That entails some celebration which just might include some ice cream and extra sleep.

I hope that your CrossFit Open has been going well. If you are not in this competition I hope that you have your own event or milestone you are preparing for. GO get it!

Here are the Podcasts that I have done on the Open

Week 1

Week 2

Week 3

February 22, 2021

Great start to the work week with a rainy, dreary day that would have most people pulling the blankets up and hitting the snooze button.

Not us. We had a hearty group of dudes ready to get after it today and this whole week despite the weather, inconvenience, unpleasantness, laziness or comfort.

Today started out with

Back squat

10-8-6-4-2

Increase weight each set and take 2:00 between each set

then

Roll right into this one

TRICYCLE

60 cal on Assault Bike

then

4 Rounds of

21 Thruster @75 lbs

18 Alternating Dumbbell Snatch

15 Chest to Bar pullups

This one took me a little over 22 minutes including a poop break after the 2nd round. I was disappointed in this because I did not exercise discipline yesterday. I ate too much and too late. I was not burning clean and my body said…We got to get rid of this…and it did. I was able to come back and finish pretty strong, however, I believe I could do much better on this workout.

This is going to be a great week that will have lots of good outcomes at work but also in the training part of my life. My stretching program has been paying some big dividends as I have overcome my back injury and increased range of motion in almost every position and lift. I will continue to work hard at this flexibility for this entire year and probably for the rest of my life. Joe Hippensteel says that it is the fountain of youth and I do believe him. I feel better than I have in a long time.

February 12, 2021

Today was a short sprint with a little skill work followed by a max effort

February 11, 2021

Not sure how I got out of the habit of updating this blog, but I am going to try to do better.

We are using Comptrain as our training program so I started to just use the app to record workouts. I will try to update here. For followers, sorry.

Today

3 miles/300 pushups

First time I have run in a while and due to my new stretching routine, I felt great. No injuries, and I won at 34;30. Not anywhere close to my best time on this course, which was 27:00 but Im getting the running back. I was just happy to finish. Moose also did well.

Back to Comptrain to get ready for the Games coming up.

September 14, 2020

Mathew Nuar’s Birthday

Mathew wore Jody’s Mom’s vest and beat us all to the stairs. Impressive. We caught him on the burpees and pushups on the darkest day I can ever remember doing the stairs. Compound that with it being overgrown and there was at least 1-2 minutes lost due to darkness and trees.

I finished in 3rd 31:36. Alan wins with 30:32 and Jim Levine 2nd in 31:10. Good group today. Some were wondering about the record with a vest. I did not find any results for that but did find this day where everyone was pretty fast including Mike Drew for the record. Kim Ray 2nd and my PR.

I felt pretty slow today, kind of like I was wearing a vest. I guess I am as my weight is higher than I would like. Im sitting at about 187 while I do my best at 174 or so. I am only 13 lbs over! That is almost a vest.

June 10, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. ALT EMOM 9 min

   Ring Hold :30

   Bar Hang :30

   Handstand Hold :30

2. Deadlift warmup

3. Alt EMOM 10 min

   15 Row Cal

   Deadlift 5-4-3-2-1 pick load

I went 225/275/295/295/295

18 row cals would be pretty challenging, 20 a real test

4. Ski Erg 1000m - 3:56

June 9, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. 30 min ALT EMOM

   15 Row Cal

   min 1-10 - 15 Burpees

   Min 10-20 - 15 Situps

   Min 20-30 - 15 Dips

Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row

June 8, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Sled Push/Burpee

   315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough

2. 100 Swings @53 EMOM 5 burpees - New PR today 4:35

3. Alt EMOM

   15 cal ski

   15 pullups

   10 min

Good day of short workouts

Welcome back Card Steele and Will Ensign!

June 5, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1 Core Day

100 Flutters

100 situps

100 Flutters

100 grasshoppers

100 Flutters

100 heel touches

100 Flutters

100 Prone swimmers

20 cal ski

20 hollow rocks

20 cal ski

20 vups

20 cal ski

20 josh plank

20 cal ski

20 T2B

20 Ski Cal

20 GHD

20 Ski Cal 

20 Back Ext

June 4, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. 20 Wall Walks

2. 65 Burpees

3. Max Handstand walk

4. Hanna

   10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.

   10 clap pushups

   x 10 rounds - 15:03

Tough!

June 3, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after

2. 7-77

   77 bodyweight back squats stopping EMOM for 7 pushups

   7:26

3. Gratitude

Good to have Matt Greenwell back for his birthday

June 2, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Clean 5-4-3-2-1

2. Ethan Reeves

   10 power cleans at bodyweight

   10 pushups

   Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets

This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.

135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time

June 1, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61

2. 30 pullups/30 toes 2 bar AFAP 2:22 for me

3. Multistage Beep Test

We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!

I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.

I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10

We always use this video

May 29, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Warm up movements and learn Devils Press

2. Complete as many rounds as possible in 16 mins of:

   40 Alternating Dumbbell Snatches, 50/35 lbs

   40 Pull-ups

   30 Dumbbell Burpees, 50/35 lbs

   30 Chest-to-bar Pull-ups

   20 Devil Press, 50/35 lbs

   20 Bar Muscle-ups

   This is the WZA Indy Qualifier #2. I did 168 reps or got to the muscle ups and did 8 last time. Today, I beat that score and go 11 muscle ups for a score of 171. RING THAT BELL!

Some MU practice and handstand walks after the workout

May28, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Roxane Burpees x 2 - Burpee on every Roxanne- Squat on every “light”

2. Every 1 min for 18 mins, alternating between:

   10 Ski Erg Calories

   20 Tire Sledgehammers

   5 Clean & Jerks, 135 lbs

   This was not that hard. Next time Ill do 10 CJ, 15 Cal, 20 sledge

3. Clean and Jerk 1-1-1-1-1-1-1. Got to 205 today

Good day but not that hard today.

May 27, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Push Press 5-5-3-3-1-1-1 (95-115-135-155-175-195-195)

2. Heavy Short Jack

   10 Push Press @ 155

   10 KB Swings @ 70

   10 Box Jump @ 24

   x3

   Set an all time PR today. 5:35

   Many PRs have been coming lately. Feeling good

May 26, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Mikko Triangle

   Ski Cal

   Row Cal

   Assault Bike Cal

   Rest

   1 min each station…like FGB. Clock never stops

May 23, 2020

Today is our Memorial Day Workout

Triple Murph

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

X 3

1st weight vest/partitioned

2nd no vest/non partitioned

3rd no vest partitioned

I did this in 128 minutes today. Very tough workout, but it felt better than last time

May 21, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Taper towards Triple Murph - Kind of an easy day today

2. 5 rounds Cindy, not timed. Vest optional

3. 50 Cal Ski - 2:49

4. 51 burpees afap 2:06

5. Durante Core

6. Stretch