April 18,2023

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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

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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

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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

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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 4,2023

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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.

March 31,2023

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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

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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 24,2023

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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

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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 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.