May2, 2023

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

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 26,2023

Bike day today

4:00 @ 85watts up to 143watts

t

3 Rounds:

2:00 @ 85watts

4:00 @ 143watts

4 Rounds:

2:00 @ 85watts

2:00 @ 164watts

*No rest between rounds.

April 21, 2023

Back Squat

Every 1:10 × 6 Rounds:

6 @ 188.5lb

Front Squat

3x5 @ 162.5lb

Bench Press

2x3 @ 180.41b

3×(6-8) @ 159.9lb

Then

2 man teams- leap frog

Wall ball 10

Kb swings 10

Pull-ups 10 amrap 7 min

5 min rest

Ski 10

Hang cleans 95 lbs 10

Toes 2 bar 10

Amrap 7 min

For the belt!

Then

Plate flips

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 5, 2023

Simple but effective bike workout this morning

3x

1:00 @ 85watts

0:30 Standing Spin Bike @ Damper 10/8

0:30 @ 95-100 RPM

†

Rest as needed.

5 Rounds:

1:00 Standing Spin Bike @ Damper 10/8

1:00 @ 85watts

1:00 Max RPM @ Damper 1

1:00 @ 85watts

*No rest between rounds.

+

5:00 @ 114watts down to 71watts

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.

April 3,2023

Great start to the week

Squat Clean + Split Jerk

4x(2+1) @ 153.55lb

300 @ 157.25Ib

Deadlift

5x2 @ 294.8lb

Then

EMOM 32

1. 15/12 Cal Row

2. 15 Wall Ball 20/14

3. 15/12 Cal Fan Bike

4. 8-10 Devil's Press 35's/25's

Then

Farmers walks with 88 in one hand 70 in the other

Then

2 rep max Turkish getup

I hit 88 as did Builder

March 31,2023

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!

March 28,2023

Traveling today

Hit a favorite

Deck of cards

♠️ burpees

♣️ push-ups

❤️sit-ups

♦️ squats

🃏swim 2 laps

This is a great travel workout that requires no equipment and very little space

Jokers can be anything. Favorites include stair runs, mile run, swim, flutter kicks, pull-ups shuttle runs…whatever you have access to.

March 25, 2023

Visiting my daughter at Auburn and she took me to Twisted Cycle this morning

Good workout!

March 24,2023

1st day with the new belt as a daily prize

Back Squat

1x4 @ 194.3Ib

1x4 @ 205.9lb

1x4 @ 220.4lb

1x4 @ 234.9lb

Front Squat

1x5 @ 150.Olb

5 @ 162.56

2x5 @ 175.Olb

Power Snatch

3x3 @ 116.25lb

2x2 @ 124.Olb

Touch and Go Power Snatch

3x3 @ 93.Olb

Then

5 Rounds For Time:

50ft Dumbbell Front Rack Walking Lunge 50'5/35'5

2 Rope Climb 15'

5 Wall Walk

1 Rope Climb 15'

Then

Band Assisted Strict Pull-up

4×15

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

Single Arm Dumbbell Strict Press

4x10/10

4X

10 EZ Bar Curl

15 Dumbbell Skull Crusher

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

Then

Last man standing plank for the belt

I won at 4:35

March 23,2023

Great day today with a good group

Overhead Squat

2x5 @ 105.0lb

2x5 @ 113.75lb

1x4 @ 127.75lb

2x3 @ 138.25lb

1×5 @ 105.Olb

Squat Snatch

4X2 @ 148.0lb

3x1 @ 157.25lb

Low Hang Snatch Pull

3x3 @ 157.25Ib

Snatch Pull/From Floor)

3x5 @ 166.5lb

Then

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

21 Power Snatch 75/55

21 Bar Facing Burpee

+

Rest 3:00

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

15 Power Snatch 95/65

15 Bar Facing Burpee

t

Rest 3:00

†

AMRAP 6

2000m/1800m Bike Erg

In Time Remaining...

9 Power Snatch 115/75

9 Bar Facing Burpee

Then

Ab circle-

We get in a circle and go around to each athlete. Call out a :30 movement or 30 reps of something ab related. Rapid fire. Go all the way around the circle

March 22, 2023

Rainy day so we made a few adjustments

Subbed the new standard for the Vup

For Time:

30-20-10 Cal Fan Bike

30-20-10 Toes to Bar

15-10-5 Deadlift 275/185 (or 50% of 1RM Deadlift)

t

Rest 4:00

+

For Time:

20-15-10 Ca Fan Bike

20-15-10 Toes to Bar

10-8-6 Deadlift 225/155 (or 45% of 1RM Deadlift)

Added in some stretching and sauna