My Music Genre of Choice

Freedom

As I sit here tonight writing this I’m listening to some of the newer country music albums I’ve purchased lately. Currently I’m playing Blake Shelton’s Texoma Shore album. Throughout my life country music has always been my favorite, and to be honest, many people who I’ve encountered in my life often questioned why I like music that’s all about “losing the girl, the dog dying and trucks breaking down.” Those people always give me a chuckle because I know right then they’ve never actually listened to country music. I mean really listened to it.

You see, I look at country music as a genre capable of telling stories, generating emotions, and throwing a party. It’s an all inclusive genre nowadays. Artists create songs with amped up energy as well as songs meant to slow you down. Many artists create stories in their songs. There really is no limit to how a country artist can use his or her music. Yet a lot of people write it off as nothing but sad, sappy stuff. I honestly feel sorry for those people.

Another reason I enjoy country music is because I never feel like its hateful or degrading. In today’s world, there is so much negativity and violence in entertainment and media. I never have encountered a country music song that has an angry tone or encourages violence. To me it’s a genre focused solely on producing quality music. In today’s rap music for example, all too often artists don’t even use words that are found in a dictionary. Then some pop songs get away with using as little as 15 words on repeat and it becomes a hit. I just don’t get it. To me there was no thought or actual work put into such songs. With country music you will find songs with lots of different, real words found in a dictionary. It just seems to be a better representation of what music was meant to be. Country music also doesn’t use derogatory language like some other genres do. Personally, I think some of the “music” played today plays a role in how people treat each other. I believe violent, disrespectful music can lead to that type of behavior in people. In today’s societies, we just do not need that. So I stay with my country music that focuses on producing unifying and loving music.

Lastly, everyone has their own musical tastes, and you are entitled to it. I won’t argue that. But I enjoy country the most, and if you’re a good human being, I’ll never judge you based on your musical choice. So enjoy what you enjoy and I’ll do the same and we’ll all go on living happy lives.

Fitness

Now, onto the training from the week.

6 August 2018

Back Squat

135×5 – 225×5 – 275×5 – 295×3 – 315×3 – 365×1

AMRAP 8

6 Deadlifts 275#

6 Chest to Bar Pull-ups

Score – 6+2 reps

6 Sets Untimed

15 DB Strict Press 35#

30 Calorie Bike

7 August 2018

Core Work

4×15 GHD Situps

Conditioning

3×4:00 rounds – rest 4:00 between efforts

400m Run

12/9/6 Calorie Bike

Max Effort Hand Release Pushups in remaining time

Scores – 33/30/33 HR Pushups

Row Conditioning

5 x 500m – rest 1 minute

2:09 – 2:05 – 2:05 – 2:02 – 2:02

8 August 2018

Row Conditioning

10-20-30-40-50 Calories – rest 90 seconds

:36 – 1:07 – 1:40 – 2:23 – 2:54

Olympic Lifting

Every 1:30 for 12:00 – Squat Clean/Front Squat/Split Jerk

135-165-185-185-205-205-225-245

EMOM 15

15 KBS 53#

10 T2B

5 HSPU (Scaled to 4-3-3-3-4)

Skillwork

150 Double Unders

Time – 3:53

Bike Conditioning

5k for time

Time – 8:41

10 August 2018

Overhead Squat

95×5 – 115×5 – 135×5 – 165×3 – 185×3 – 205×3 – 225×1 – 245×1 – 270×1(PR) – 275×1(PR)

3RFT

60 Double Unders

20 Air Squats

10 Sumo-deadlift High Pull 95#

Time – 6:40

Cardio/Core Conditioning

10-20-30-40-50 Calorie Row

30-25-20-15-10 GHD Situps

11 August 2018

Bench Press

95×10 – 135×10 – 185×5 – 205×5 – 225×5 – 245×5 – 265×3 – 275×1 – 295×1 – 315×1

Deadlift/DB Bicep Curl Supersets

135×10/35×10 – 185×10/35×10 – 225×10/35×10 – 275×5/35×5 – 315×5/35×5 – 365×5/35×5

For Time

21 Calorie Bike

21 Bar Facing Burpees

21 Power Cleans 165#

21 Bar Facing Burpees

21 Calorie Bike

Time – 10:10

3RFT

20 Calorie Row

20 Shoulder to Overhead 115#

Time – 7:14

EMOM 10

3 Strict Chest to Bar Pull-ups

Thoughts On Programming Workouts and Fitness Certifications

Fitness

Since coming to South Korea on this rotation, I’ve done a lot of thinking about whether or not I should pursue obtaining my CrossFit Level 1 certification again. I let if expire back in 2015 when we moved to Georgia. I knew I was heading out on a rotation to Europe shortly after moving, and I wasn’t sure I wanted to coach again, so I let is lapse rather than spend the money on the certification weekend. Over the last year or so, both in Georgia and here in Korea I’ve experienced and been made aware of situations that leave me wanting to go get my certification again, along with a couple others as well.

My faith in good, efficient, and effective workout programming has been challenged over the last year. In my opinion, it’s not good when a movement shows up in high volume in 4 workouts in a 6 workout span. It also tends to get pretty boring when you see the same variation of a movement on a weekly basis. With all the variety of movements available to be used in a typical CrossFit workout, a programmer should not be relying on one or two as consistent “safety nets.” That’s not good for your athletes and shows a lack of creativity in thought and application of the lessons taught in the CrossFit Level 1. Some other things I’ve experienced would be days when the workout is just one movement with a set number of reps to be done as fast as possible. As an example, let’s say the workout calls for 25 handstand push-ups for time. If you ask me, that’s a waste of your athlete’s time. My reasons for thinking so are this: 1) If your athlete is proficient at the handstand push-up, then this workout is so short it’s not worth showing up to an hour long class to do it. 2) If you have athletes who are not yet proficient at the movement, then they get discouraged because they cannot complete the workout. This happens probably more than most coaches want to acknowledge. Athletes see such a workout and think to themselves “I know I physically cannot complete this workout as written. And only one movement? I’ll get so little work out of this, why bother wasting my hour?” The other thing I’ve see happen with a single movement workout, excessively long and complicated warmups. One workout I experienced was something like 5 sets of 2 heavy squat cleans. That was it. Simply some strength work for Olympic weightlifting. I can handle that, and I enjoy lifting weights. However, the warmup that day involved three times as many cleans at increasing weights before getting to the first “working set.” By the time we got to the first “set” our legs had already been so taxed not much weight was added to our bars. In my opinion, warmups need to be mostly general in nature. Get the body and its systems warm and moving through general joint range of motion. Dynamic efforts and light plyometrics are great for general body warmup. After this, hit some of the movements for the day at little to no weight or move through the range of motion on any gymnastics movements to prime the system for a serious effort. Warmups should be kept simple and to the point.

Being such, without my certifications being valid I can only do programming for myself and any friends who may be willing to participate as well. I want to re-certify so I can officially write workout programs and have the credentials to back up my knowledge and experience. I also have been considering getting back into coaching and training, having my certifications is a must for that. Especially with CrossFit, my main chosen method for training. They are very good at stopping people from using the CrossFit name in their programs when a valid Level 1 certification is not possessed. I do not blame them one bit either. They have a lot invested in their brand, and if someone markets themselves as a CrossFit trainer or facility without valid training in their eyes, then CrossFit as a brand has a liability and reputation issue. Being as I enjoy CrossFit and am grateful to have found it, I want to be certified before trying to provide programming or coaching in their methods to anyone. A couple other certifications I’m looking to obtain are a personal training certification, probably from a company like ISSA or the NSCA. I’m leaning towards the NSCA because they offer a Tactical Strength and Conditioning Facilitator course. Being in the military, I think this would be a great certification to obtain and bring that knowledge to my units. Eventually I’d probably add on a general strength and conditioning certification and nutritional certifications as well. I really want to start building my knowledge portfolio going forward.

Here’s the training from the week:

30 July 2018

Snatch 

Every 1:20 for 12 minutes, snatch on this rotation –

3 snatches at 110#

2 snatches at 130#

1 snatch at 150#

3RFT 

10 Overhead Squats 135#

50 Double Unders

Time – 5:29

Cash-out

60 Toes to Bar in as few sets as possible

31 July 2018

Strict Press

5-5-5-3-3-3

95-135-155-165-175-185(2)

For Time –

20 Calorie Bike

30 Wallballs 20lb 10ft

10 Chest to Bar Pull-ups

10 Feet elevated box dips

15 Calorie Bike

24 Wallballs

8 Chest to Bar Pull-ups

8 Feet elevated box dips

10 Calorie Bike

18 Wallballs

6 Chest to Bar Pull-ups

6 Feet elevated box dips

Time – 11:38

1 August 2018

Three 5 minute AMRAPs with 5 minute rest between each. 

100 DU buy in each time, then AMRAP

Round 1

8 Power Cleans 115#

4 Burpee Box Jump Overs 24″

Round 2

6 Power Cleans 135#

4 Burpee Box Jump Overs 24″

Round 3

4 Power Cleans 155#

4 Burpee Box Jump Overs 24″

Scores – 3+9 reps / 3+6 reps/ 3+3 reps

Accumulate 3 minutes dead hang from a pull-up bar

2 August 2018

Skill Work

GDH Sit-ups 4×10 reps

AMRAP 18- 

14 Calorie Row

12 Pull-ups

10 Power Snatch 95#

Score – 6+1 rep

Bike Conditioning

5,000 meters

Time – 9:06

3 August 2018

Sumo Deadlift x 5 Reps

135-185-225-275-315-365-400

*Videos on my IG, follow me there at @hulk_v2.0

For Time – 

1,2,3,4,5,6,7,8,9,10 reps of

Front Squat 95#

Bar Facing Burpees

Time – 9:37

EMOM 10

10 KB Press 53# (5 Right/ 5 Left)

Bike Conditioning

10,000 meters at conversational pace

Time – 19:26

Just the Training.

Not a lot happened this week in Korea, so all I have to share is my training for the week. Maybe over the coming week I’ll think of something to write about for you.

Fitness

23 July 2018

Snatch 

Find a heavy single

75-75-95-95-115-115-135-155-165-175-185

5RFT

5 Deadlifts 275#

10 Burpees

Time – 4:25

24 July 2018

Double Under EMOM 10

First 5 minutes – 40 DUs

Second 5 minutes – 50 DUs

Partner AMRAP 20

25 Calorie Bike

50 KBS 53#

25 Calorie Row

Score – 4 Rounds +95 reps

25 July 2018

Clean and Jerk

Find a heavy single

95-95-135-155-185-205-225-245-265-275

For Time

15-10-5

Power Cleans 135#

Ring Dips

Time – 3:38

Not for time

20-15-10-5 GHD situps

20 HR pushups after each set

26 July 2018

EMOM 10

6 Chest to Bar Pull-ups

For Time

7-5-3 HSPU

21-15-9 Box Jumps 24″

Time – 7:58

Bike Conditioning

5 Miles – 14:55

27 July 2018

8RFT

13 Deadlifts 185#

17 Wallballs 20lb 10ft

Row 500m

Time – 38:49

For Time

2k Bike

3 RDS

15 Power Snatch 95#

45 DUs

1500m Bike

2 RDS

15 Power Snatch 95#

45 DUS

1k Bike

1 RD

15 Power Snatch

45 DUs

Time – 27:28

28 July 2018

Back Squats

Reps of 10-10-10-5-5-5-5

135-185-225-275-315-365-385

Partner WOD – Split evenly

40 Calorie Bike w/ 225# deadlift hold each time

40 Push Press 95#

40 Front Squats

40 Weighted Sit-ups 20#

30 Calorie Bike

30 Push Press

30 Front Squats

30 Weighted Sit-ups

20 Calorie Bike

20 Push Press

20 Front Squats

20 Weighted Sit-ups

10 Calorie Bike

10 Push Press

10 Front Squats

10 Weighted Sit-ups

Time – 20:57

100 Triathlons and counting…

Family

Today is a huge day for my wife Kimberly. Today, she will race in her 100th career triathlon! She’s been racing triathlon for I believe something like 12 years (I may be wrong about that number). She took last year off to have our daughter Morgan, so I know she’s been looking forward to this season and accomplishing this goal. She’s been so dedicated to the sport of triathlon, she even takes jobs like swim coach and spin teacher just to keep training for her races. Her passion for this sport even leaked into me a bit while we were in Texas. She had me doing some of these races too! I have yet to do any since being in Georgia. This may have something to do with spending two summers overseas with my unit. So today, if you see the woman pictured below, give her a huge hug and high five as she just accomplished something amazing! Love you babe!

Kim Tri Photo
This photo made me want to date her. 

Fitness

Here’s the training I did this week. Monday through Friday only, resting this weekend.

16 July 2018

EMOM 12

2 Snatch – First 8 rounds at 135#, last 4 rounds at 155#.

For Time:

500m Row buy in, then:

2 Rounds-

15 OHS 115#

15 T2B

Time – 6:50

Bike Conditioning

10x 500m w/ 30 seconds rest between efforts

Total time- 12:15

17 July 2018

Deadlift

5×5 with my opposite grip

135-225-275-315-365

For Time-

500m Row

15 Strict Press 95#

10 C2B Pull-ups

500m Row

12 Strict Press

8 C2B

500m Row

9 Strict Press

6 C2B

Time – 10:51

3 Person Row Relay

6000m switching every 300m

Time – 26:05

18 July 2018

EMOM 12

2 Clean and Jerk @ 185# *I did Power Clean, Push Jerk, Squat Clean, Push Jerk

AMRAP 9

30 DUs

15 KBS 53#

15 HR Pushups

Score – 5 + 17 reps

EMOM 20

10 Calorie Air Bike

20 Abmat situps

19 July 2018

Back Squat

3 x 5

135-185-205 (All from floor)

In 3 Minutes: max effort bar facing burpees

Score – 34

5RFT

500m Row

20 Alt. Dumbell Snatches 50#

Time – 17:21

20 July 2018

Strict Press

8 x 5

95-105-115-125-135-145-155-165

6 RFT

15 Wallballs 20# 10 ft

30 Calorie Air Bike

Time – 18:31

Row Conditioning

250m-500m-750m-1000m-750m-500m-250m w/90 seconds rest

:57-1:57-2:55-3:55-2:56-1:54-:52

My Greatest Pain

Family

Today, July 15, 2018 where I currently am in the world, is my daughter Morgan’s first birthday. Her mother put together a celebration with friends full of fun, food and dinosaurs. I did not attend. It is the worst pain I have ever felt in my life. In my life I have broken both wrists (at the same time), had my front teeth knocked out by another person’s elbow and fallen down a hillside in Afghanistan. None of that pain even comes close to the feeling I felt today by having to watch the celebration via a FaceTime connection. As I was passed around the room talking to several people, the knot in my stomach grew tighter and tighter. I was missing a very amazing moment in my daughter’s life.

Now, being a Soldier in the Army was my choice. I volunteered. I knew this was a possible situation I would have to endure if I stayed in the Army. That does not make it easier. One thing being in the Army has helped me grow into is being a man who wants everything I do in life to be done well. That includes being a husband and father now. The downside to this, sometimes the Army needs to move me somewhere else in the world and not let my family come with me. I’ve been on a deployment away from my wife before. While that one was not easy, it was easier then because we were not parents yet. I knew my wife could take care of herself and was busy with triathlon races and traveling to help keep herself occupied while I was gone. This time though, we have Morgan, our greatest gift, who makes my separation tougher.

Each day when I get to talk to them via FaceTime I feel more and more guilty for being away. For not being there to help raise her, for not being able to give my wife the breaks she needs. For missing out on Daddy-Daughter time. I have to constantly remind myself that I am providing for them by doing this. I’m earning our comfortable home, our medical care, and the comforts we enjoy by being away on this deployment. Then I also tell myself that if I make a career of the Army, I’ll be done when Morgan is 10 years old. While that may require more separations over those next ten years, I’ll be able to be there for the teenage years when I have to scare away the boys who chase her and comfort her through her heartbreaks. I’ll be there for high school prom. I’ll be there for high school and college graduation. I’ll be there to walk her down the isle at her wedding. I’ll be there for so many more amazing moments in her life. While all of that will not take away the pain I feel by being gone now, I know that what I’m doing now will set our family up for a better future.

Happy Birthday Morgan! You are the greatest gift I have ever received. You are the most amazing little girl and bring me more happiness then you could ever know. I miss you dearly. Daddy loves you!

Fitness

Training this week is a bit lower volume due to some work requirements. Here’s how it went:

9 July 2018

Snatch Work

95×3 – 115×2 – 135×2 – 155 – 160 – 165 – 170

Hang Snatch Work

135 – 135 – 135×2 – 135×2 – 135×2 – 135×2

AMRAP 10

7 Thrusters

7 Pull-ups

7 Burpees

Score – 6 Rounds

Row Conditioning 

10 x 250m resting 1 minute between each

:50 – :54 – :55 – :54 – :55 – :55 – :55 – :54 – :55 – :53

10 July 2018

For Time

1000m Air bike

40 Air Squats

30 Abmat Situps

20 Alt. Dumbell Snatch 50#

10 Handstand Pushups

1000m Air bike

Time – 9:55

Partner WOD

10 Rds each – You Go, I Go format

10 Pushups

10 KBS 53#

10 Alt. Lunges

Time – 16:37

5RFT:

7 Deadlifts 225#

21 Calorie Air Bike

Time – 10:41

11 July 2018

5RFT:

500m Row

7 Shoulder to Overhead 135#

Time – 13:54

18 Minute EMOM

10 Calorie Bike

6 Power Cleans 135#

25 Double Unders

14 July 2018

Front Squat 

10×95 – 8×135 – 6×185 – 4×205 – 2×225

Team of 3

2RFT

75 Wallballs 20lb 10ft

1500m Row

75 Burpees

1500m Row

75 KBS 53#

1500m Row

75 Abmat Situps

1500m Row

Time – 58:30*

*One partner wanted a shorter row in round 2, so he went with 250m then 2 of 3 did not want to finish the last row so we stopped after the situps.

Row Time Trial

250m Max Effort

Time- 40.8 seconds

Why I Love CrossFit.

Family

I’m going to start this by sharing some cute photos of my daughter Morgan on the 4th of July. This was her first Independence Day celebration. She spent some time at the local pool with Mom and neighborhood friends. Then she threw on some Red, White, and Blue and rode her rocket around the house until watching fireworks on television with Mom. She sure is growing into a little cutie, I cannot wait to be back home with her.

IMG_4618IMG_4619IMG_4650IMG_4652

See, I told you she was cute! Now, on to the topic the title refers to.

Fitness

I began to practice CrossFit back in August 2010. I started at a free, on post affiliate, Centurion CrossFit Fort Hood. I had some great coaches for my first 8 months of CrossFit. Don and Mel Clarkson, Jenn Kruse, and Tad Lefler were all instrumental in me learning and loving this new fitness program in my life. The programming was well thought out and made sense for an affiliate whose main purpose was to help people improve fitness and their quality of life. The classes were fun. Coaches knew their athletes and cared about their improvement in the gym as well as their overall health and wellness. They practiced what they preached, doing the same workouts as us in class and eating the way they thought we should eat for health. It was a fun place. I learned a lot and made friends I still maintain contact with today.

Fast forward to 2012 after I came back from Afghanistan. Centurion was still active on Fort Hood, though it had moved locations. I began taking classes again. Some new coaches and new athletes, but still fun. Some athletes pushed each other outside of class too. Spending extra time training together. I formed a couple new friendships. Then in 2013, I was given the chance to become one of the volunteer coaches when the affiliate moved to a new location. I took over coaching the 1730 (5:30 pm for non-military folks) class.

As a coach, I learned a lot about how the on-post, free of charge affiliate world worked. I learned that in that world, the coach is really why people keep coming back. You see, in the free CrossFit world, athletes have no financial investment in showing up to class, wanting to learn and improve and be an active part of the community. It’s up to the coach to build and maintain a community of people who want that. The coach needs to find a way to keep everyone motivated and encouraged when the results may not show up right away. I coached at Centurion for about 27 months before I moved to Georgia. I made some awesome friends while both an athlete and coach at Centurion. Heck, I even met my wife there, which believe it or not, happens often in the CrossFit community.

During my time in Texas, after finding CrossFit, I was fortunate enough to be able to travel to affiliates all over Central Texas. Whether for a competition, a certification, or just to meet new people and try out a new gym, I saw a lot of different gyms and met a lot of awesome people. One thing I found in Texas, no matter which gym I went to, every one of them was a welcoming place. Everyone of them was clean and neat in appearance. All of the employees were motivating, encouraging and just seemed to be great friends with each other. These gyms just radiated fitness, fun, and family. I honestly think I started my CrossFit journey in the best area I could have. I’ll forever have friends and connections in the fitness world because of my time in Texas exploring all the CrossFit affiliates I could.

In 2015 my wife and I moved to south Georgia and were stationed at Fort Stewart. We started going to one local affiliate in town because the on post affiliate left a poor impression on me when we tried it by coaching a foundational movement the wrong way. I did not get much time at this local affiliate because of having to go overseas with the Army, but my wife continued to go there when I was away. We did meet some great new friends, one we named our daughter after and two others we have as God-mothers for our daughter. Those three women, along with their families have been massive support for my wife while I was gone. However, while I was gone that time some drama found its way into the affiliate and the coaching there began to become worse and worse. My wife often told me of how she was shamed for not being able to do a workout with the prescribed movements or weights. Not to mention the volume this affiliate was asking people to do was meant for more elite level athletes, not what my wife and I wanted. My wife even ended up with injuries, and as I later found out, so did many others who left that affiliate for a new one in town that had opened just before I left for Germany that year.

When I came home from Germany in 2016, my wife and I moved affiliates. Our good friends we met at the first GA affiliate had already joined here and now we both felt like we were back in a family like group again. For about our first year there I was really enjoying myself again. I had a great group of people in my class. We hung out outside of the gym, we motivated each other and truly enjoyed spending time together. I thought for sure this was going to be the place I enjoyed spending my gym time while I was in GA.

Since I’ve been in Korea, some things have changed back home in GA. One coach left the affiliate and opened up his own gym. From what I see he’s doing well and has a solid group of athletes. I’ve heard a lot of chatter from people back home about more drama that has occurred since I’ve been gone. None of it leaves a good feeling in my stomach because it’s not what I think is good for CrossFit or for people looking to join CrossFit. It has left me in deep thought many nights about where I will train when I go back home. My wife and I have a decent garage gym setup, so I might just spend some time there until I can figure things out for myself.

Suffice to say that I’m hoping that the CrossFit world as a whole is more like what I encountered in Texas than what I have experienced in GA so far. From what I see on social media and learn from podcasts that focus on the CrossFit community, I believe as a whole the community is a fun, encouraging environment. I’d like to believe the overall majority of cities with multiple affiliates see those affiliates complementing and encouraging each other. After all, CrossFit was created to foster a community of like minded people who want to be healthier. That community does not have to be confined to the walls of your individual affiliate location. When you think about it, “Fran” is 21-15-9 of thrusters and pull-ups whether you do it in California or in Finland. Everyone has the same pain and burning fire breath after the workout. We as CrossFit athletes need to remember that. We should encourage all affiliates to grow and teach this program with intelligent programming and a passion for athlete growth, both in and out of the gym. We should encourage all new athletes to CrossFit to try all local gyms and find the one that fits their desires best. The only thing in common is the pursuit of fitness. Different coaches, different facilities, different programs, but one common goal. Let’s help make sure that CrossFit has a good reputation, everywhere we go. Let’s work to build one large, extended family where we all can come together and enjoy meeting new people and growing and nurturing the friendships we make. Like any family there will be disagreements, but if we do this right, family is still family and family always supports each other. If you ask me, that’s what this program was always meant to be. That is why I love CrossFit. It’s one big family, and I love my family.

Here’s this weeks training:

2 July 2018

Power Snatch x 2

95-95-135-135-165-165-185-190

Deadlift (I flipped my switch grip around for these) x 10

135-185-225-275-315

For Time:

1500m Row – every 2 minutes (including 0:00) do 6 burpee box jump overs at 24″

Time- 9:10

3 July 2018

Overhead Squat – Establish 1 heavy rep

95×3 – 135×3 – 185×1 – 215×1 – 235×1 – 255×1

AMRAP 10

7 Thrusters 95#

7 Toes to Bar

21 Double Unders

Score – 5 Rounds + 10 Reps

5 July 2018

AMRAP 20

4 Chest to Bar Pull-ups

8 Hand Release Pushups

12 Abmat Situps

* every 3 sets row 30 calories, round only counts after rowing

Score – 3 Rounds + 15 reps

Airbike Conditioning

100 Calories for time – 9:05

6 July 2018

Back Squat  x 6 (slow and controlled, no bounce)

135-185-205-225-245

For Time:

100 KB Clean & Jerks 53# (5R/5L) every 10 reps bike 500m

Time – 15:18

7 July 2018

Bench Press

135×10 – 135×10 – 155×8 – 155×8 – 185×6 – 185×6 – 205×4 – 205×4 – 225×2 – 245×2 – 255×2 – 265×2

EMOM 21

1) 6 Hang Power Cleans 155#

2) 10 Calorie Row

3) 14 Air Squats

Airbike Conditioning

5k for time – 7:46

A Nagging Injury

Well, this week a long time nagging injury reared it’s ugly head again. For several years now I’ve been on a running profile with the Army. Way back in 2014 I began to feel deep pains in my feet every morning when I woke up and got out of bed. After about 3 months of trying different remedies, the doctors finally ordered a bone scan for me. It showed that I had stress fractures in a couple bones of my feet. Well, to make a long story short, after some failed attempts at rest and recovery I was given a permanent profile that prevents me from running a 2-mile event on my physical fitness test and basically allows me to only run when my feet feel good for as long as I can tolerate the pain produced, if any.

While I was finally glad to know why the pain in my feet was there, I dislike being on a profile. It’s a very limiting thing when it comes to career potential. I’m disqualified from many programs the Army offers for career progression or special schools. Not only that, but by not being able to run as much as I used to my weight has gone up a bit and is harder to stay lean. I’ve spent a lot of time on a rower and fan bike in the last couple years to get my higher intensity cardio in.

About two years ago I began to notice pain in my feet was gone after a day of jogging, so I began to test my body out a bit more frequently. Up until recently it’s held up and I’ve been running more often to try to get back into Army run time shape and pass a standard physical fitness test. It’s not that easy when running was never a strong suit and you’ve added about 30 pounds of muscle mass since your initial injury. Regardless, I was working at it. Over here in Korea though it seems I may have pushed a little bit too hard. Last week I began to notice a soreness in my left heel. It has only gotten worse this past week, culminating in a severe limp while walking after just a 4-mile ruck march this past Friday. So, I’m going to have to shut down the running work for a couple weeks and see if this pain goes away. Then I’ll have to be cautious about how often I run going forward to try to prevent it from acting up again. I have to keep the long term goal of being capable of running pain free in my sight during this short hiatus. You’ll notice in my training that I scale runs to either the air bike or rower, often trying to add more work than would have been done had I run during a workout. With some luck and smart training I’m hoping to be back to jogging/running in a couple of weeks.

Here’s the week’s work in the gym. It left me feeling pretty accomplished and thoroughly ready for a rest day today.

Fitness

25 June 2018

Partner AMRAP 20

24 Alt. Dumbell Snatch 50#

500m Air Bike

Score- 10 Rounds + 24 Snatch and 285m

Partner Workout

Row 3000m – at 0, 1k, and 2k do each does:

15 Deadlifts 225#

30 Box Jumps 24″

Time- 21:12

26 June 2018

Barbell Complex – Hang Squat Clean, Squat Clean, and Push Jerk

95 – 95 – 135 – 155 – 185 – 205 – 225 – 245

AMRAP 8

3 Hang Squat Cleans 95#

3 Toes to bar

* Increase each by 3 every round

Score – 5 Rounds + 3 Cleans (through the round of 15)

Air Bike Conditioning

Every 4 minutes for 28 Minutes, 30 Calories for time

1:37 – 1:39 – 1:33 – 1:51 – 1:51 – 1:47 – 1:36

27 June 2018

Push Press x 3

95-115-135-155-185-205-215-225

Partner AMRAP 40 – Split Reps Equally

50 Burpees

500m Row

50 KBS 53#

500m Row

50 Pull-ups

500m Row

50 Pushups

500m Row

Score – 2 Rounds + Burpees and 393m Row

28 June 2018

Deadlift x 10

135-225-245-275

5 Rounds for Time:

12 Calorie Row

8 Burpee Box Jump Overs 24″

4 Deadlifts 315#

Time- 12:27

Partner Bike Conditioning

10K switch every 500m

Time- 14:27

29 June 2018

AMRAP 13

150m Row

10 Wallballs 20lb 10 ft

150m Row

10 Thrusters 95#

Score- 4+ 58m

7 Rounds for Time:

15 Calorie Bike

15 Abmat Situps

15 Calorie Row

Time – 20:38

30 June 2018

Bench Press/ Barbell Bent Over Row Superset

7 x 5 reps at 185#

“Helen” Takes a Ride

3 Rounds for Time:

750m Bike

21 KBS 53#

12 Pull-ups

Time- 9:40