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Getting Stronger, Faster, Healthier... all in my Garage!

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  • 09/17/18--05:00: September 17, 2018
  • Strength Take 20 minutes to build to a 1 Rep Max Front Squat Metcon Three rounds for time of: Run 400m 8 Front Squats  

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  • 09/18/18--13:00: September 18, 2018
  • “Christine” 3 rounds for time of: 500 meter row 12 Deadlifts (bodyweight) 21 Box Jumps Rest until relatively recovered, and then… Three sets of: Single-Leg Deadlifts x 8-10 reps @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps … Continue reading

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  • 09/19/18--05:00: September 19, 2018
  • Strength Deadlifts Set 1 – 10 reps @ 50% of 1RM Set 2 – 10 reps @ 60% Set 3 – 10 reps @ 65% Set 4 – 8 reps @ 70% Set 5 – 6 reps @ 80% Rest … Continue reading

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  • 09/21/18--05:00: September 21, 2018
  • Metcon In 15 minutes, complete the following: Run 800m immediately followed by as many rounds and reps as possible of: 5 Pull ups 10 Push ups 15 Air Squats Rest exactly 5 minutes, and when the clock reaches 20:00…. In … Continue reading

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  • 09/24/18--11:03: September 24, 2018
  • Strength Every 2 minutes, for 12 minutes (6 sets): Strict Press (or Bent Row for shoulder injuries) Set 1: 5 reps @ 70% Set 2: 3 reps @ 75% Sets 3-4: 2 reps @ 80-83% Sets 5-6: 2 reps @ … Continue reading

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  • 09/26/18--05:00: September 26, 2018
  • Strength Every 4 minutes, for 16 minutes (4 sets): Back Squat x 8 reps All four sets should be heavy.  By the second set the 7th and 8th reps should be very hard to complete.  In set 3, your chance … Continue reading

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  • 09/28/18--05:00: September 28, 2018
  • Metcon Every 2 minutes, for 30 Minutes (3 full rounds) of: 1:  400 meter run (500m row/600 m bike) 2:  30 Wall Ball Shots 3:  400 meter run (500m row/600 m bike) 4:  30 Pull ups (ring rows) 5:  15 Burpee … Continue reading

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  • 10/01/18--05:00: October 1, 2018
  • MetCon In teams of two, partners will alternate complete rounds, and work through a 30 minute AMRAP of: 15 Calories of Rowing (or bike) 12 Deadlifts 9 Hang Power Cleans (same weight as Deadlift) 6 Shoulder to Overhead (same weight … Continue reading

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  • 10/03/18--06:56: Frozen Shoulder – Update 3
  • It has been a month since my last update.  The cortisone shot didn’t last very long – maybe two weeks, at which point the pain gradually increased to pretty much what it was prior to the shot.  The all day … Continue reading

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  • 10/03/18--08:03: October 3, 2018
  • MetCon Every 5 minutes, for 30 minutes: Run 400m 8 Strict Pull ups 12 Toes to Bar 16 Push ups ROMWOD

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  • 10/05/18--05:00: October 5, 2018
  • Strength Deadlifts Set 1:  10 reps @ 50% of 1 RM Set 2:  10 reps @ 60% Set 3:  10 reps @ 65% Set 4:  8 reps @ 75% Set 5:  6 reps @ 80% Rest 2-3 minutes between sets … Continue reading

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  • 10/08/18--05:00: October 8, 2018
  • Strength Every 3 minutes for 18 minutes: Bench Press (or Bent Row) Set 1:  5 reps @ 80-85% Set 2:  3 reps @ 85-90% Set 3:  2 reps @ 90% Set 4:  3 reps @ 85-90% Set 5:  8 reps … Continue reading

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  • 10/12/18--07:19: October 12, 2018
  • Metcon In teams of two, alternating full rounds, complete 6 rounds each one for time of: 400m Run 21 Kettlebell Swings 12 Pull ups ROMWOD

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  • 10/15/18--05:00: October 15, 2018
  • Strength Front Squats Take 20 minutes to find 1 Rep Max MetCon Every 10 minutes for 20 minutes (2 sets) of: Row 1000m(men)/850m(women) 50 Wall Balls ROMWOD

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  • 10/17/18--05:00: October 17, 2018
  • Strength Every 3 minutes for 12 minutes (4 sets): Tempo  Low-Bar Back Squats x 5 reps @ 32X1 Metcon “Fran on Repeat” Every minute on the minute for 5 minutes: 12 Thrusters 12 Pull ups Note:  if your Fran time … Continue reading

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  • 10/18/18--09:00: October 19, 2018
  • Metcon 20 minute AMRAP: Run 400m 10 Push ups 15 Box Jumps 20 Sit ups ROMWOD

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  • 10/23/18--10:28: October 23, 2018
  • MetCon Every 90 seconds, for 30 minutes (5 sets): Station 1:  Assault Bike (or rowing) (stop with at least 15 seconds to rest) Station 2: 15 Burpee Box Jump-Overs Station 3: 200 m Run Station 4: 20 Single Arm DB … Continue reading

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  • 10/24/18--05:00: October 24, 2018
  • Strength Take 20 minutes to find 1 RM Deadlift MetCon 12 minute AMRAP of: 40 Double Unders 30 KB Swings 20 Alternating Pistol Squats ROMWOD

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  • 10/24/18--13:05: Frozen Shoulder – Update 4
  • On Monday I had my one month follow-up with the doc.  He was quite happy with my progress.  At times it feels like there isn’t much progress, but there actually is.  As he explained it, it is kind of like … Continue reading

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  • 10/26/18--05:00: October 26, 2018
  • Strength Take 20 minutes to find 1 RM Strict Press Metcon Three rounds for time of: 500 m Row (or 400m run) 15 Toes to Bar (or V-up or GHD sit ups) 15 Push ups ROMWOD

older | 1 | (Page 2) | 3 | newer