March 21, 2023

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My intentions to keep up have been thwarted!

Workouts continue though.

My running is coming back and I am making great progress with my chronic calf injury. With the help of UHP Stretching I have regained a ton of mobility on my ankle, and calf resulting in me being able to run up to 4 miles without any problem. My experience with running and my stubborn instincts have taught me that too much, too fast, too soon is a real thing and that I should be patient and consistent.

Today:

Run 800 x5

take a 1 minute rest between

then 500 m cool down.

For those who have never seen it, here is a tour of my backyard gym


March 16, 2023

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Workflow has forced updating the training blog to the bottom of priorities. Sorry to anyone following this page.

Training has not stopped by any means but moving to HWPO Flagship program has created some challenges to updating this blog.

I love the programming but it is difficult to copy and paste and I am not using Beyondthewhiteboard like I used to. I don’t like the fact that I have not been keeping track of the workouts or even the results. I firmly believe that if you can measure something, you can improve it.

I have stopped measuring all performance like I used to on the whiteboard and I’m not sure that I am improving as I’d like.

I did the CrossFit Open unofficially this year

I did the workouts exactly as programmed but instead of doing them at my age group of 50-54 I chose to follow the 55-59 workouts. At 55 the weights drop significantly which helps me perform better in relation to others in my age group. I wanted to see where I stood so I kept track of my scores and compared on the leaderboard.

I was pleasantly surprised this year. I had some really good scores and no where that i completely torpedoed myself. This gives me great confidence for this time next year to try to make it to the Games at 55.

Today:

HWPO called for a spin bike or swim workout but I traded that for a similar running workout

8:02

SPIN BIKE

3x

1:00 @ 180watts

1:00 @ 270watts

0:30 @ 330watts

t

Rest as needed.

5 Rounds:

3:00 @ 255watts - 270watts

2:00 @ 285watts - 300watts

1:00 @ 315watts - 330watts

*Rest 2:00 between rounds.

Turned into

800 slow, 400 faster and 400 real fast

X5

I have been working on my running lately and I’m feeling a little better about it.

I was battling a recurring calf injury. That seems to have resolved itself but now my right Quad gets real tight after running affecting my knee mobility.

Stretching and more stretching to resolve that too.

hopefully I’ll be able to find time to update this blog daily.

February 13,2023

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Despite not posting here, things have been going well on the training front.

In July, my grip failed on a max pull-up attempt and I came off the bar and landed on my hip. It was pretty bad although I did not miss a training session.

There was nerve pain for about 5 months and I just was t moving well. I could do almost everything but almost nothing felt good or felt like I hade full range of movement.

I finally overcame this injury with a visit to 2 different chiropractors which made it very much worse before it got better. I actually discovered a stretch that really loosened the muscle up and after 2 days of stretching like that it vanished.

I feel so much better now!

My wife and I went to UHP stretching seminar and that helped too.

Now I’m back to the workouts at full intensity but building back up to heavier sets as I did back off on the weight for a little while in getting over the injury.

Today

Bunch of muscle up work

Squat snatches then this chipper

For Time:

60/40 Cal Row

15 Burpee Pull Ups

10/8 Cal Fan Bike

15 Squat Snatch 115/75 or (55%)

10/8 Cal Fan Bike

50' Handstand Walk

10/8 Cal Fan Bike

15 Da Clean 100/70

10/8 Cal Fan Bike

30 Single Dumbbell Box Step overs 50/35 24"/20"

10/8 Cal Fan Bike

15 Deadlift 225/155 or (60%)

60/40 Cal Row

The intention of this workout is to going for awhile and to touch many movements. Hold a consistent pace the entire way through.

November 28, 2022

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After a good holiday we are back to the regular schedule.

Our workout today called for something that I have been doing since about 2008. A 2000 m Row time trial. At 54, a PR means so much to me. I set an ALL TIME PR! Just barely but I came in under my previous best ever. My new PR is 7:25.7

This means that I am still improving at 54 years old! Things are going well, diet is on point, cardio is excellent and strength is right up there at the best ever. Im super excited!

Today,

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Back Squat

1x10 @ 168.15lb

1x8 @ 182.9 b

1x6 @ 197.65lb

1x6 @ 209.45lb

1x6 @ 224.2lb

Front Squat

1x5 @ 150.01b

1x5 @ 175.Olb

2x5 @ 187.5lb

Bench Press

1x10 @ 100.Olb

1x8 @ 116.0 b

1x6 @ 130.Olb

2x4 @ 140.Olb

then

Dumbbell Coffin Press

4×12

EZ Bar Skull Crusher

4×8

3X

15/15 Weighted Russian Twist

20 Slow Knee Tuck

*Rest as needed between rounds.

November 10,2022

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Workouts continue through a heavy travel schedule

After my elk hunting trip and heavy rucking up and down mountains, my calves feel about as good as they have in a long time.

I have tried running several times and have begun to run every other day with increasing mileage in an attempt to get my running back.

I have run 5k twice this week which sounds pretty lame but is actually quite an accomplishment for me.

For the last 3 years I have been dealing with a chronic calf injury. Stretching through the Ultimate Human Performance program has really helped and so did a new pair of Hoka shoes

Today I ran 5k on 28:58 which is horribly slow compared to where I once was but lightning fast compared to not being able to run that distance without injury not very long ago.

We are still on the Mat Fraser HWPO program on day 358 I think

October 26,2022

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So much time away lately!

Back to back elk hunting trips then a shoot and tomorrow I head to the Ft Lauderdale Boat Show

even though I have not been posting here, the workouts have not stopped.

I’ll just pick up on today

Front Squat

EMOM 6

5 @ 165.75lb

Power Clean

1x(2+1) @ 159.9lb

1x(2+1) @ 168.11b

2x(1+1) @ 174.25lb

1x(1+1) @ 180.416

1x(1+1) @ 188.6lb

1x(1+1) @ 205.01b +

Pocket Power Snatch

4x2 @ 108.5lb

Power Snatch

4x2 @ 131.75lb

Then

8 Rounds For Time:

20/16 Cal Row

10 Strict Handstand Push-up

50ft Handstand Walk

35 Double Under

Then

3X

10/10 Star Fish

20 Heels Over

15/15 Flutter Kick

*Rest as needed between rounds.

Supinated Grip Bent Over Row

5x6

October 11,2022

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I’m finally back in the garage after a long month of elk hunting.

If you are unaware, elk hunting is extremely physical. We walked between 6-20+ miles every day with a heavy pack up and down the steepest hills!

Today was birthday day. Chris, David and Alan and Rusty all celebrated their birthday with 3 partner workouts

  1. Partner - 100 row calories/100 burpees in a 1:1 ratio

  2. Rest 5:00

  3. Run 400/150 pull-ups Tag Team. 1 does pull-ups while other runs

  4. Rest 5:00

  5. Leap Frog - 10 bike cal/10 hang clean/10 wall Ball x 6 total rounds. Each partner does 3 of everything

Great format and great workout!

Kyle and I take the win and the belt!

Sept 14, 2022

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Outstanding start to the day and a great way to finish off my training for the elk hunt I have next week.

Taking my own advice from my podcast, I have tapered training this week to insure that I show up uninjured and fresh.

I have been maintaining intensity but decreasing weight and any movement that doesn’t feel quite right. Things that would normally barely even be felt become something that I avoid in exchange for a different movement.

Today, I felt something extremely slight in my left shoulder as I was doing pull-ups so I immediately transitioned to regular push-ups instead.

I took it easy which was hard to do and not as much fun as putting the pedal down. I also subbed ski for the running we did today on the outside chance that I might injure my calf on a simple run.

Today:

Squat Snatch

1x3 @ 119.01b

1x2 @ 127.5lb

1x1 @ 130.91b

1x3 @ 136.0lb

1x3 @ 119.0lb

Overhead Squat

1x5 @ 92.5lb

1x5 @ 111.01

1x5 @ 120.25lb

1x5 @ 129.5lb

2x5 @ 120.25lb

Snatch Pull

1x3 @ 153.0lb

1x3 @ 161.5lb

1x3 @ 170.016

Then

4 Rounds:

300m Run (Fast)

300m Run (Slow)

100m Run (Sprint)

*Rest 1:00-2:00 between rounds.

Then

For Time:

1200m Run

12 Rounds:

4 Strict Handstand Push-up

8 Chest To Bar

12 Air Squat

*Wear a weight vest if you are able to.

Then

Strict Pull-up

3 × AMRAP

Band Assisted Strict Pull-up

1 x AMRAP

Barbell Bicep Curl

3x21's

*For each set of 21's, complete 7 bottom half rep, 7 top half reps,

then 7 full reps.

Sept 13,2022

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Been a good but busy week. Great group today and yesterday!

Today

Strict Press

Max Reps @ 138.75lb

2 Sets @ 116.55lb, Match Reps From First Set

Hip Thrust w/ Band Around Knees

3x10

Heavy Bulgarian Split Squat w/ 2 Kettlebells or 2 Dumbbells

3×8/8

Then

4 Rounds:

300m Row @ 01:49/500m

300m Row @ Recovery Pace

200m Row @ Add your Personal Record below/500m

*Rest 1:30 between rounds

then

2/2/2/2 Minutes On / 1 Minute Off

15 Deadlift 225/155

15/12 Cal Fan Bike

Max Rep Toes to Bar In Remaining Time

Sept 9, 2022

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Small but mighty group this am.

Mathew showed up at 4:30 then Ben, Steen, Rusty me and moose + June, Jude, and Ellie. Great dog day!

Squat Clean + Split Jerk

3x(2+1) @ 175.5lb

1x(1+1) @ 189.01b

2x(1+1) @ 200.25lb

Deadlift

3x3 @284.75lb

Then

EMOM 12

1) 15/12 Cal Row

2) 50' Single Arm Dumbbell Overhead Walking Lunge*

*Switch arms every other round

EMOM 12

1) 14/11 Cal Fan Bike

2) 10 Dumbbell Snatch 50/35

EMOM 12

1) 14/11 Cal Ski Erg

2) 15 GHD Sit-up

Have a good weekend

Sept 8, 2022

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Two good days of training with great groups

Yesterday

All bike…however I did the ski erg because my knee has a touch of vaginitis that I have to clear

Today

Pulled sled which has really helped my knee

Then

Back Squat

1x5 @ 191.75lb

1x4 @ 221.25lb

1×4 @ 236.0lb

1×4 @ 250.75|b

Bench Press

1x5 @ 130.016

1x5 @ 150.0lb

1x5+ @ 170.01b

Then

Every 4:00 x 20:00 (5 Rounds)

24/20 Cal Fan Bike

15 Chest To Bar

Then

AMRAP 15

3 Parallette Handstand Push-up

3 Front Squat 205/155 (or 50% of 1RM Front Squat)

6 Parallette Handstand Push-up

6 Front Squat

9 Parallette Handstand Push-up

9 Front Squat

...etc.

Then more knee stretching

Great workout with a great group this morning!

Strangely, we were missing all our “J”s

Justin, Jimmy, Josh, Jody, Jaenicke, Joyner, Jude 🐶, Jay D, Jay E, jordan all missing

What is going on? A J mutiny?

I hope everyone has a great day! Hopefully we will see some J’s tomorrow

Sept 6, 2022

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Yesterday was a good workout with the group that started at a leisurely 8 am. We had, Ben and Jaqueline, Mathew and his 3 kids, Robert, Rusty and me + Moose. Ellie is on injured reserve due to a cut paw.

It was a good one yesterday starting with strict press 5,5,5,5

then

Ski, Sandbag clean and then ski in remaining time 2/2/2/2 with 1 min off

Then some core movements to finish it off

Today

Squat snatch - which was a power snatch for me 5.5.5

Overhead Squat which I subbed for backwards sled pulls due to right knee

then 6 pullups, 500 m on ski, 10 Sandbag Cleans x 4 rounds

then

400 m run x 6. - I only did 4 but had no discomfort or injury! Ya!

Good day today!

Sept 2, 2022

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Travel has been occupying my time lately. A trip to Auburn for my daughter, then Alaska then right to SC. I have not been posting here but I have been able to maintain fitness to a reasonable level as well as staying on my eating plan.

After all the travel I weighed in at 175 which was only up 4 pounds from where I left. I felt pretty good about that. I did a deck of cards (at least) every day while gone which isn’t enough to achieve elite fitness, but it is enough to maintain a level. Mostly, it allows me to keep moving and get a little sweat going anywhere, at anytime with no equipment.

Back in the garage today we did

Back Squat

5,5,5,5,5 135-195

then Bench Press

3x 12 light weight

Then

Metcon

2 rounds Cindy

5 Sandbag cleans

Max cal on Ski Erg in remaining time

2:30 on/1:30 off x 6 rounds

then

30 Bicycles

15/15 side plank hip touches

20 candlestick toe touches

Alan brought a new guy, Ben. Welcome. Alan, Josh, Steen +June, Will Ensign, Mathew Nuar, Me + Moose

August 16,17,18, 2022

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We celebrated my birthday yesterday even though it is actually tomorrow. I’ll be in Alaska by then so I thought it would be best to do my celebration yesterday.

It was a workout called Tommy Mac

Tommy Mac

  1. 12 Burpees.

  2. 12 Thrusters - 115/75 lb.

  3. 12 Burpees.

  4. 12 Power Snatchs - 115/75 lb.

  5. 12 Burpees.

  6. 12 Push Jerks - 115/75 lb.

  7. 12 Burpees.

  8. 12 Hang Power Clean - 115/75 lb.

X 2 rounds for time

I used 95 lbs + a 20 lb weight vest

We did the lifting as planned before the workout.


Today

Clean and Jerk 1,1,1,1,1

Deadlift

5,4,3,1,1,1

Then 10 min emom

Bike 11

GHD 15

Straight into

10 min emom

Row 12

Touch and go snatch at 45% of max x6

X 2 for a total of 40 min


August 15, 2022

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Happy birthday Hanna!

Good start to the week! My knee has resolved whatever problem I was having with it so I’m celebrating already

Good group- Robert, Jody, Kim, Kyle, Jim, March, Rusty, Card, me

Overhead Squat

1x5 @ 120.25lb

1x5 @ 129.5lb

1x4 @ 138.75lb

1x2 @ 157.25lb

1x1 @ 170.216

1x5 @ 129.5lb

Pocket Snatch + Low Hang Snatch

2x(2+1) @Add your Personal Record below

1x(1+1) @ Add your Personal Record below

3x(1+1) @ Add your Personal Record below +

Snatch Pull

2x3 @ 136.0lb

1x3 @ 161.5lb

SNATCH PULL

POCKET

Then

1200m Run @ 5K Pace

Rest 1:30

400m Run @ Add your Personal Record below/400m

Rest 2:00

3x200m Run @ Add your Personal Record below/400m, 0:30

Rest Between Efforts

Rest 1:00

400m Run @ Add your Personal Record below/400m

Then

20 min core blast

August 12, 2022

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Ended the week with a good one

Joined by Jim, Jody, Steen + June and March who was on Central time

Strict Press

Max Reps @ 129.5lb

2 Sets @ 101.75lb, Match Reps From First Set

Heavy Bulgarian Split Squat w/ 2 Kettlebells or 2 Dumbbells

2x10/10

Heavy Suitcase Deadlift

2x15 @ 90.45lb

Then

1500m Row @ 02:00/500m

Rest 2:00

600m Row @ 01:51/500m

Rest 1:00

3x300m Row @ 01:48/500m

*Rest 1:00 between efforts.

Then

2/2/2/2 Minutes On / 1 Minute Off

3 Squat Clean @ 183.75lb

15/12 Cal Row

In Remaining Time, Max Rep Burpee Box Jump Over 24"/20"

*Your score should be the number of burpee box jump over reps

completed

I did not do the box jump over because I am working out something in my right knee. Also just did power cleans and only 12 cal

I got 21,21,22,21 burpees

August 11, 2022

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Great start to the day with Card, Kim, Michael, Justin, Jody, Rusty + Ellie and me + Moose

Front Squat

1x5 @ 178.5lb

1x3 @ 204.016

1x2 @ 229.5lb

1x2 @ 242.25lb

Above Knee Pause Power Clean

3x2 @ 143.5lb

Power Clean + Power Jerk

3x(3+1) @176.25lb

1x(2+1) @ 192.716

3x(1+1) @211.5lb - 216.2lb

Pause High Hang Power Snatch

3x3 @ 108.5lb - 111.6lb

3x2 @ 116.25lb

3x1 @ 119.35lb - 127.1lb

Power Snatch

3x2 @120.9lb - 127.11b

1x2 @ 131.75lb

2x1 @ 136.4lb

Then

5 Rounds For Time:

20/15 Cal Row

15 Dumbbell Thruster 35's/25's

15 V-up

Rest 3:00

1 Round For Time:

40/30 Cal Row

30 Dumbbell Thruster 35's/25's

30 V-up

Then

3x

20 Star Fish

20 Heel Overs

30 Flutter Kick (total)

*Rest as needed between rounds.

Single Arm Kettlebell Deadstop Row

4x8/8

Burnout Set w/ Lighter Kettlebell

August 10, 2022

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It’s evident that summer is over and school is back in session by our guest list. A few people have resurfaced and we are happy to see them return

Mathew Nuar showed up at 4 am, Justin, Card, Jody, Matt Lawson, Kyle, March, David Elliott, Rusty + Ellie, Me + Moose

Interesting workout today. I liked the format of the metcon

clean and jerk 1,1,1,1,1

Deadlift 3,3,3,3,3,

Then

24 min EMOM

Row 12

15 T2B

Bike 12

12 Box jump over

2 min break

6 min AMRAP

Deadlift 225 x 5

5 HSPU

2 min break

8 min EMOM just like the first one

Finisher

Shoot arrows and tune bow for broadheads