New Blog

I will be posting all new entries to

The new one is much easier for me to manage, so hopefully I will be able to keep it up more consistently.  As of now it will document our Road to Selection which is Oct 9

If you happen to go there, please leave a comment so that I know the thing is working properly.

Thanks!  Train hard…see you there



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No warm up this morning…just straight into the workout


Partner workout…each man with a 45 lb ruck

Partner workout

Ruck 1 mile together with 120 lb sandbag and rucks…sandbag never touches the ground until pushup/situp (20 burpee penalty for sandbag hitting the ground)
250 pushups with ruck
250 situps
50 pullups partner holds sandbag while other partner does pullups
Bear crawl the length of driveway x4
Ruck 1 mile with Sandbag
50 pushups
as many situps as possible in remaining time
1:10:00 cutoff

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Sorry for the inconsistent posts.  Traveling then the opening of Turkey Season has had me very busy.

Despite the craziness, the workouts continue.  Turkey hunting can either be a long spell sitting or alot of walking and scouting.  I do a little of both.  Lately I have been walking up a ridge that is very steep and quite a workout in itself.

The CrossFit Open wrapped up with an outstanding workout.  It was the first one in a LONG time that truly made me want to quit.  The workout was a simple couplet that looked like this:

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters

I finished in 13:26 which I thought was decent, but looking at the scoreboard, I see that there are some real animals out there!  Rich Froning, 3 time champ did it in 8:26.  I thought that might be the best score in the world, but Josh Bridges managed to get it done almost a minute faster!  That is truly unbelievable to me.  Congrats Josh Bridges.  You are a super stud.  Navy SEAL, amazing athlete, unbelievable marksman, demolition expert, diver, and on and on and on…

I would like to meet Josh Bridges one day.  Maybe he likes to fish!

Looks like I finished 12th in my age group in the Central East Region and 124th in the World.  I was hoping for a little better, but I had a terrible finish on the deadlift/box jump workout which really knocked me down on the Leaderboard.  Oh well…there is always something to work on.

We are headed to the Ragnar Camping Relay on Friday to compete in 3 teams.  Should be fun even if it rains!  Taking my son Turner so it is a big win no matter what happens.

I will keep you posted on results.

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Traveling in the Florida Keys right now.  Sorry for the absence here on the blog.

Workouts continue despite my departure from the RRL.  I did 14.4 at CrossFit Key West.  I forgot about how sweaty you get in Key West when it is 85 degrees.  I finished the cleans with plenty of time to get my goal of 8 muscle ups, but the excessive sweat proved to be a problem.  I slipped off the rings after #2 and could not complete any more.

I finished with a score of 182 which was not what I was looking for.  The difference between 182 and my goal of 188 would have meant about 60 places in the Mens 45-49 division.  I now stand in 120 I think overall and 12th in the Central East region.

With one more workout, I hope I can do a little better and get back into the top 100 overall.

Guys at the gym have been going strong as we all get ready for the Ragnar Relay.

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Warmup: Box Breathing 5 minutes, 30 overhead squats with PVC, 10x each: Pushups,       Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Army Standard Situps
2 minute test x 3

Workout: A.

Country Strong Possum Chase

Run 4.58 miles of steep hills

Workout B.  Push Press 5-5-3-3-1-1-1

This is a great route for us that takes us up two of the biggest hills in Chattanooga.  With the exception of running up Lookout, Elder or Signal Mountains, I am not sure there are bigger hills available to us.  At the very least, these are the biggest hills close to the garage.  The climb from Hixson Pike to the top of Altamont, then right on Crestwood to the top of Folts Circle is a fantastic climb.  We finish the run with a climb up Minnekahda Place which is a Chattanooga classic and RRL staple.


If you are in Chattanooga, give this one a try.  If not, find the best and biggest hills near you and run them.  When I lived in Key West, the hills were always a challenge to find…because they dont exisit; or do they???  My solution was to run hill sprints in the one 5 level parking garage in the city.  There is always a way!

Yesterday afternoon, Trevor and I did 14.3 which looks like this:

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

I had a goal of 130 reps which would be finishing the round of 275 deadlifts and all of the box jumps.  I got all of the deadlifts and 12 of the box jumps for a score of 127.  Trevor did slightly better with 132.  My back is a little sore today, but this run did loosen it up quite a bit.


Post times, reps and/or loads to comments

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Warmup: Box Breathing 5 minutes, 30 overhead squats with PVC, 10x each: Pushups,       Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes


Army Standard Situps
2 minute

Workout: A.
Work Capacity: Complete the following for time:

Run 400m with sandbag above your head
50x sandbag get ups
Run 400m with sandbag on your shoulders
50x sandbag cleans
Run 400m with sandbag below your shoulders
50x burpees with a jump over the sandbag


I used a 30 pound sandbag (a green one! Actually OD Green)  on this for a light workout this morning.  It was still challenging but I accomplished my goal.  I wanted to move quickly this morning without taxing myself too much because we will do the 14.3 workout this afternoon.

I will return to this one a couple of times before Selection but I will complete it with the 120 pound sandbag.  That is a real workout.

Thanks to Mark Divine from SealFit for this one.

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