May 23, 2022

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Rainy day today! Rusty, Kim and I were in the garage this morning for some Back Squats, Front Squats and then a deck of cards.

The deck had 7 jokers and we made each Joker = 15 calories on the Ski Erg.

Hearts=situps

diamonds=squats

clubs=pushups

spades= burpees

This one took just over 23 minutes to complete. Rusty and Kim were pushing the pace. We may as well just have done it outside in the rain because the sweat index was HIGH this morning.

May 17, 18, 2022

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May 17

Great start to the day with 4 dogs and some outstanding music mix thanks to my son Turner. Contry/Bluegrass mix called Gin and Juice.

Power Clean 6x2 @192 - I dropped this weight a bit and started at 155 and ended at 185

then

Metcon

Every 5:00 for 3 rounds

3 rounds

15 Wall Ball

10 T2b

So we did 9 rounds of this total. Every 5 minutes we would complete 3 rounds. I have about a 2 min rest between each set

Then

Fan Bike

Every 3:00 x 5

15 calories

200 m run


Today

4 dog day again with Steen and June, Rusty + Jude and Ellie, Me and Moose, Alan, Matt Lawson, Jody, Card, Justin, Jason

Then

2 mile run with Steen and June - 16:38

May 12, 2022

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May 12, 2022

after being away on a work trip for a while it was great to be back in the garage with the guys.

when I returned yesterday I got out of the truck after a 7 hour drive and stretched. There was a workout written in chalk on the driveway so I gave it a shot

AMRAP 20 min

7 KB swings

12 pushups

15 situps

The benchmark for my group was 19 rounds by Kyle. I set it up for the minimum transition time and got after it.
I ended up with 20 rounds +7 + 6 and felt good about it

today

we hit Romanian Deadlifts 4x8

then

bench press 3x1

then

28 minute EMOM

bike 15 cal

20 double Unders + 10 T2B

bike 13 cal

rest

it was tougher than expected

here are some pics from my trip

May 8, 2022

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We have been filming Saltwater Experience in the Keys. I have been getting in the workout daily.

I make sure to stretch before fishing every day and then try to get a Dek of Cards or EMOM 30 at least.

Fishing has been good with the highlight being that we had Jamey Caldwell on the show who brought night vision goggles with him. We fished Tarpon at night under NODS and it was incredible.

Did a deck of cards today that had 7 Jokers in it!

April 27, 2022

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Great to be back in the garage with a fantastic group. Steen and June, Rusty and Ellie and me and Moose made up the Man/Dog portion while Justin, Trey, Kyle, Josh, Card and Alan were without dogs.

There has been a significant amount of weight loss this spring as Kyle looks to be about 12 pounds down, Will Hunt is 12 pounds down and I am also 12 pounds down. Looking and feeling good.




Auburn,AL

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On a visit to visit my daughter and found a fantastic CrossFit Gym.
Yesterday, Hanna’s friend and I did the 6 am class and it was good

warm up

Weighted pull up 5-5-5-5

then

EMOM 15

12 cal bike

max strict pull ups

max hand release push-up

today, I asked if I could do my own workout and they were very accommodating

We hit a Fraser Workout

push press 5x4 build to @175

split jerk 5x3 @ 155

then

:40 cardio (row)

:30 ring dips

x8 rounds

then

20 min Amrap

20 cal ski

20 pushups

10 goblet lunge 35 pounds

20 vups

April 11, 2022

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I was traveling and missed posting here for a bit. Filming Saltwater Experience does not allow me to do the type of workouts that I do when I am home, but I try to make sure to get something in everyday.

For a year and a half, I have been using Joe Hippensteel program, Ultimate Human Performance to try ot regain mobility in my calves…at least that is the way it started. I have achieved flexibility that I have NEVER had in some areas. Others, well, Im still working on it. My calves gave me significant and continuous trouble when it came to running. Despite being able to run a 3:13:00 marathon at one time, I found myself having trouble running 1/2 mile without injuring my calf. When it happened, there was no warning and the torn soleus muscle would make it difficult to walk for a few days and running was out of the question. I became gun shy and took almost 2 years off running so that I would be able to continue to do everything else.

Now, after significant work on my calves and the rest of my body, I am easing back into running and have run the last 6 days in a row. I am going to go slowly and hopefully Ill be able to run distance again.

I did a deck of cards with a short run for Jokers most days but also showed my friend the EMOM style where we picked 4 exercises and chose a time frame to complete. I usually use 2 cardio and 2 strength. A sample day looked like this

Run - 40 seconds

30 pushups

Moutnain climbers - 40 seconds

Handstand walk -30 seconds

This was good and my friend liked the format as well.

Today was the first day back in the garage and we were straight back to HWPO Mat Frasers program.

April 1, 2022

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No April fools jokes this morning. Missed opportunity.

We had a good bike/run workout. HWPO has brought in swimming to the workout and we don’t have a place right now. We will incorporate it into the workout in the summer.

We substituted the swim for a 1 mile run on Minnekahda. Josh ran 5:50 and has the 5:37 record in his sights. Our mile run is on a big and steep hill so times are not accurate to what he could run a mile on flat track. It is slow going up but fast going down.

I was very happy to get back to the running today and felt fine. No strains or injuries. Of course a mile is not very far but my calf has presented problems on even a 400 m run. I think that the stretching has me where I can run again. I hope so because I do miss running.

Im headed out of town and the guys will continue while Im gone. I will incorporate more running into the workouts while Im gone and see if I can get some miles.

Also I missed yesterdays post so here is what we did yesterday. Power clean + Jerk. 5x 2+2 @150 lbs

My burpees were 15, 16, 16, 15, 16.

March 28, 2022

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A great weekend with the workout crew in Venice, LA. It was the first, but not the last RRL fishing trip. While there we caught plenty of fish and had a great workout at Fort Jackson on the Mississippi River.

Back in the garage:

Today: