Testing Week

So, this week at the gym I train at now, Humphrey’s CrossFit, it was 1-rep max testing week. For the past couple months they have followed the Wendler 5-3-1 program for 4 different lifts. They trained the back squat, front squat, deadlift, and strict press using Wendler.

Personally, I missed about 6 weeks of the work due to field exercises and other work requirements. Needless to say, I was not too worried about whether or not I established a higher weight lifted, and being as I’m getting older every year, I was confident a new personal record was not going to happen. I was okay with it. After all, about a year and a half ago I decided my goal with training was not to be the strongest but to focus on developing my weak areas, mainly my conditioning and bodyweight work.

Anyway, I’m happy with my numbers this week. I had a 24 hour duty cycle which may have hurt my back squat number and during my Army Physical Fitness test I somehow pinched some muscles and/or nerves in a shoulder blade which really effected my ability to hold a front rack during my front squat test. Regardless, here is the training from the week.

18 June 2018

Row Conditioning

Row maximum distance in 90 seconds, rest 45 seconds after each round.

370m – 385m – 386m – 387m – 400m

Deadlift – Work to a heavy 1 rep lift

135×3 – 225×3 – 315×3 – 365 – 405 – 435 – 455 – 475 – 505 – 525

For Time

21-15-9

Deadlift 185#

Bar Facing Burpee

Time- 6:50

Bike Conditioning 

5k for time – 8:34

20 June 2018

Back Squat – Work to a heavy 1 rep lift

135×5 – 185×5 – 225×3 – 275×2 – 315 – 345 – 365 – 385 – 405

For Time

25 Wallballs 20lb 10ft

20 Hang Power Cleans 95#

400m Run

15 Hang Power Cleans

400m Run

10 Hang Power Cleans

400m Run

25 Wallballs

Time – 11:28

21 June 2018 

Strict Press – Work to a heavy 1 rep lift

95×5 – 115×5 – 135×3 – 155 – 185 – 195 – 205

For Time

10 Handstand Push Up (HSPU)

2 Chest to Bar Pull-ups (C2B)

8 HSPU

4 C2B

6 HSPU

6 C2B

4 HSPU

8 C2B

2 HSPU

10 C2B

Time – 15:15

22 June 2018

Front Squat – Work to a heavy 1 rep lift

135×3 – 185×2 – 225 – 275 – 295 – 315

6 Rounds for Time with a partner (you go, I go style per movement)

6 Overhead Squats 95#

9 Calorie Row

12 Box Jumps 24″

15 Abmat Situps

Time – 20:07

23 June 2018 

4 Rounds for time

25 Calorie Row

10 Burpees

25 Calorie Row

20 Kettlebell Swings 53#

25 Calorie Row

40 Double Unders

Time – 36:53

Bike Conditioning – 1000m x5 with 3 minute rest

1:31 – 1:34 – 1:31 – 1:31 – 1:29

 

It was a solid training week. I posted some videos of my lifts on my IG account, follow me there if you want, @hulk_v2.0 I’m interested to see how things go going forward now that the Wendler cycle is over. As for tomorrow, I think a pool day is in order. Have a great week everyone!

Father’s Day Thoughts

Family

First of all, Happy Father’s Day to all the dads who may read this. I hope you’re enjoying time with your child or children.

As some of you may know, on my first Father’s Day I am in South Korea as part of the Army’s rotational training unit. I’m not really going to talk about that aspect in this post, I’d rather keep a positive vibe today.

I will say this, becoming a father has no doubt changed my life for the better. Sure, it hurts to be away from my daughter, but having her in my life has brought so much more smiling and laughing. I get to see her on FaceTime almost every day. Those few moments are just awesome. I believe that she actually knows its me on the screen. We play peek-a-boo and monkey see monkey do over the phone while she eats her dinner. I’ve gotten to watch her take her first steps and turn that into walking laps around the house with a juice cup in hand. She has truly grown up so fast over these past 11 months. Even though I’m away for these moments, Kim keeps me up to date with the latest photos of this cute little red head. Some of my favorites from the last few months are below.

What? Doesn’t everyone where their Cheerios? 

A red ball for me and one for you too!

I’m hungry Mom! Let’s eat some lunch!

She’s a practical joker in the making. 

First time floating in the pool. 

Who knew swimming was so tiring?

If you think this is bad, you should see the other baby!

Morgan has been nothing short of an awesome baby. She brings us smiles, laughs, a few scares, but most of all, just great memories and fun. I love this kid with everything I have and cannot wait to spend all my off time with her when I get home. Country singer Lee Brice has a song out called “The Best Part of Me,” and I could not agree more with it. 

Freedom
I’ve spent a lot of time thinking about my future lately. One thing being deployed with little work to do does is allow a lot of time for reflection and thinking. I find myself contemplating a path towards financial freedom and the chance to spend more time with my family than the Army someday allows. 
One path that could potentially allow this is entrepreneurship. I’ve thought a lot the possibility of starting my own business. My only problem is I don’t have a solid idea of what to do. Obviously that is a huge hurdle. I’ve tried to spend time thinking about what I could be good at or what I enjoy doing. Right now I have a couple ideas in mind. First would be to finish my graduate degree in accounting then sit for and hopefully pass a CPA exam. I could then start out working at an established accounting firm and work towards my own practice or just jump out on my own. My second idea is opening a physical training center. I really enjoy training and used to be a CrossFit certified trainer. I could get re-certified and even add on some more traditional certifications to open up my portfolio. Obviously I’d have to start small, as going full on into a full facility is expensive. That’s okay though, starting small would allow me to alter methods or training styles if needed. I’d also be able to develop strong client relationships and provide more personal guidance. 
If this path grew well, and it becomes something as a definite full time venture I have great ideas of what I’d like to do for a facility. With Kim being a triathlete, I’ve thought of helping her get certified to coach triathletes as it is something she has expressed interest in. Then for our training facility I’d want to find a large enough piece of land to start with a 400 meter outdoor rubberized track. Inside of the track will be the building and an in ground 25 meter swimming pool. The pool will be large enough for three swim lanes and be a heated system. Our building would have a couple different partitions in it. I’d like to have a room dedicated for spin cycling classes. Kim has been an instructor for years and it would also aid in her triathlon coaching. The largest space in the building would be dedicated to CrossFit group classes. I’d then also like to have a space with more traditional weight training options. I like the idea of having some Hammer Strength isolation systems and some cable weight stack systems available. Add in some dumbbell racks and benches to complete the room. It’s quite an elaborate vision I have and certainly one that would take great success to make happen, but no sense dreaming if you don’t dream big right?
Anyway, that’s just some thoughts I’ve been having in my down time lately. 
Fitness
It’s been a decent training week. Here’s how it all went. 
11 June 2018
Build to a heavy 2-rep TnG Power Snatch
95-115-135-155-185-200
For Time
18-15-12
Power Snatch 75#
Bar Facing Burpees
Toes to Bar
Time- 10:15
5K Bike 
1 Min On
1 Min Off intervals
Time – 12:17
12 June 2018
Front Squat (from floor)
5 @ 125#
5 @ 155#
3 @ 185#
5 @ 235#
3 @ 265#
10 RFT with a partner
20 Calorie Row
10 Thrusters 115#
Time – 19:16
10K Bike
Time – 17:30 at an aerobic pace
13 June 2018
3RFT
22 KBS 53#
22 Box Jumps 24″
400m Run
22 Burpees
22 Wallballs 20lb 10 ft
Time – 28:08
10 Rounds
Row 500m – Rest 1 Min 
2:21
2:16
2:14
2:10
2:06
2:07
2:05
2:04
2:02
1:59
14 June 2018 
Shoulder Press
5 @ 75#
5 @ 90#
3 @ 110#
5 @ 135#
3 @ 155# 
5 @ 170#
AMRAP 7
5 Double Unders
2 Power Clean 155#
10 DUs
4 Power Cleans
* Increase by 5 DU and 2 Power Cleans every round
Score – 6 Rds + 44 Reps (191 Reps/ 35DU + 9 of 14 PC)
15 June 2018
Back Squat
10 @ 135#
10 @ 185#
10 @ 225#
11 @ 275# (Meant for 10, but lost count and did an extra) 
1 @ 315#
1 @ 335#
1 @ 365#
1 @ 385#
EMOM 20
1) 10 Alt. DB Snatches 50#
2) 15 Air Squats
3) 10 Hand Release Pushups
4) 15 Calories Air Bike
16 June 2018
Deadlift x 3
225 – 275 – 315 – 365 – 405 – 435
10 RFT
5 Chest to Bar Pullups
10 Pushups
10 Ab Mat Situps
15 Calorie Row
Time – 24:50
Again, Happy Father’s Day to all the dads out there! 

10 Months a Dad

Family

So this past week, my daughter Morgan turned 10 months old. She has been nothing but a shining light in my life since her arrival. Becoming a parent sure does change your life for the better if you let it. This little girl sure has a mind of her own too. Unfortunately for her mom, she’s becoming more and more mobile and curious too. She’s getting into everything and exploring, example here:

Yes, she opened it herself!

I’m not going to lie, not being there to watch her grow up these last few months has been heart wrenching. Everyday I get to see her on FaceTime is both a great time and a rough time for me. I love watching her growing into her personality. And she’s just so cute!! Happy 10 months Morgan! Daddy loves you! 

Last weekend Mom took Morgan outside for some fun in the sun and her new outdoor pool! For a redhead, she sure was enjoying the sun and water. 

And just because I think everyone should enjoy watching my daughter grow up, here’s a cute video of her crawling over the couch.

Fitness
I had a decent training week, some good strength and conditioning pieces that challenged me. 
14 May 2018
Deadlift
5@ 170#
5@ 215#
3@ 260#
5@ 325#
3@ 365#
5@ 410#
For Time:
21-15-9
Power Snatch 75#
Box Jumps 24″
Bar Facing Burpees
Time – 10:36
5k Row – 20:58
15 May 2018
Back Squat
5@ 165
5@ 205
3@ 245
5@ 305
3@ 345
3@ 365
10 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats 
Score- 8 Rds + 8 Reps
5k Air Bike – 8:33
16 May 2018
16 Minute Alt. EMOM w/ partner
– perform up to 5 HSPU per minute
5 RFT:
4 Power Cleans 155#
12 Toes to Bar
Time- 6:27
17 May 2018
Strict Press
5@ 75
5@ 95
3@ 110
5@ 140
3@ 160
3@ 175
EMOM 20
1) 12 Deadlifts 115#
2) 40 DUs
3) 8 Shoulder to Overhead 115#
4) 10 Cal Air Bike
5) Rest
18 May 2018
Front Squat
5@ 135#
5@ 165#
3@ 200#
5@ 250#
3@ 280#
1@ 315#
3 Rounds
In 3 Minutes: 
20 Wall Balls 20# 10 ft
Max Calorie Row in remainder
-rest 3 minutes between rounds
Calories – 41/41/40

My Dual Threat Wife

Family

I just want to start off with saying that I find it highly appropriate that Military Spouse Appreciation Day fell in the same week as Mother’s Day weekend. Why? Because, my wife, well, she rocks at both aspects.

Kim has been a great military spouse from day one. She understands the sacrifices sometimes needed when the Army has other plans for where I need to spend my nights. She handles a lot of the random house work in addition to holding down her own job, sometimes two or three jobs. I try to help out with it when I’m home, but let’s be honest, men tend not to be the best as laundry.

As wonderful of a wife as she is, watching her develop into an even better mother for Morgan has been the highlight of my life so far. She was so nervous about becoming a mother. Who can blame her? I imagine every woman has some nerves about it, it seems only natural to me. She sure has blossomed well in the role though. I have to see everything from a distance these last few months, but I absolutely know for sure that Morgan is priority number one for Kim. She has lost sleep, dealt with illness, navigates a house with not one, but two inflatable pools in the living room to hold toys and attempt to provide a play area for Morgan, and she’s done it all with a smile on her face every time she leaves the house. She sure does love being a mom, here’s some proof!

Kim took Morgan on her 1st 5k run a few weeks ago. 

Introducing Morgan to lobster while visiting grandparents in Florida.

Oh, don’t forget that Kim is back in the triathlon scene this year. She’s on schedule to hit her milestone 100th race! She just finished up the Jekyll Island Turtle Crawl Triathlon yesterday. So, she’s setting a great example for Morgan and other parents out there to continue being active and pursuing a fit lifestyle.

So, while Kim is not one to go hunting for recognition or praise, today, I’m going to share with the world (or at least whoever reads this) just how awesome she is. Happy Mother’s Day to my amazing wife and the mother of my daughter. You are crushing life! Morgan and I love you and cannot be any more proud of who you are!

Fitness
Here’s my first full week of training since being back from the field.

7 May 2018
“DT”
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks with 155lbs
Time – 11:22
Air Bike Intervals
5 Rounds
3 minutes on, 2 minutes off for calories
Scores- 41, 39, 38, 37, 39
Front Squat
6×3 Ascending
135-185-205-225-245-265
27-21-15-9
KBS 53#
Box Jump 24″
Abmat Situps
Time- 9:50
8 May 2018
Deadlift
6×3 Ascending
135-225-315-365-415-445
8 minute AMRAP
2:2, 4:4, 6:6, etc
Bar Facing Burpee
Deadlift 185#
Score- Complete Rd of 12 + 6 burpees
Row Intervals
500m w/ 1 minute rest
2:03
2:03
2:03
2:02
2:03
9 May 2018
AMRAP 25
10 Pushups
5 Pullups
10 Wallballs 20lb 10 ft
250m run
Score- 8 Rounds
10 May 2018
Back Squat 
6×3 Ascending
135-225-275-315-345-365
I caught the last three sets on video. This used to be light weight for me, not so much anymore with my increased focus on conditioning over strength. 
9-15-21
Calorie Row
Thrusters 95#
Time- 5:39
Airbike
50 Calories for Time x 3 with 1 minute rest
4:02
3:43
3:28
11 May 2018
Power Snatch – Overhead Squat – Full Snatch Complex
45-95-115-135-155-165
*First time with a full snatch since coming to Korea
For Time:
6 Snatch 95#
12 Chest to Bar Pullups
20 DU
4 Snatch
8 C2B
20 DU
2 Snatch
4 C2B
20 DU
Time- 4:33
3RFT
30 Calorie Airbike
20 Push Press 95#
Time- 10:02

After all of that this week, let’s just say I was glad to take the weekend off for CQ duties. 


She Makes Me Proud

Family

Well, the Crossfit Games Open has come and gone. Another year of tests of fitness completed by hundreds of thousands of people. Of all those people, no performance has been more exciting to see than my wife. Now, my wife is not on the level of Regionals or Games athletes, and that’s okay with me. What makes my wife’s performance this year so special is that she surprised herself. I, and many of our friends, are not surprised though. We see the hard work she puts in during training. She shows up to class, does the work to her best ability of that day, and doesn’t complain about it. She just works. Hard.

This year there was an internal competition at the gym. After each week scores were tallied and points awarded. At the end, awards were given out to top RX athletes and top Scaled athletes. Now, anyone familiar with Crossfit knows that just because a workout is scaled does not mean it is any easier. My wife chose to do the Scaled division this year, despite having the ability to do some of the RX work. Throughout the 5 weeks, her scores were some of the highest rep counts and/or best times. Her hard work resulted in this:

First place in the Women’s Scaled group at the box! She did amazing work every week, and I’m so happy it paid off for her.

What makes Kim’s accomplishments so awesome is the schedule she keeps while I’m away. She handles the single mom life like a champ. She works full time, at a place where many often underestimate her value or her work ethic. She trains for triathlons, she goes to Crossfit 5-6 days a week, and she’s doing an awesome job raising our daughter. Last weekend her and Morgan celebrated St. Patrick’s Day with a workout. Morgan got all dressed up and even showed Mom how to do some stretches.

She’s a athlete in the making if I ever saw one. Mom sets a good example for her. 

Just yesterday, Kim and Morgan went out to the local Easter Egg hunt for kids. They ran into God mother Brandi there. And yes, for those of you who read my last post, Morgan does have two God mothers. These two ladies are super awesome friends and along with our friend Morgan (since moved to NC), who Morgan is named after, played a huge role in helping Kim and I during the pregnancy. Brandi’s daughter JoJo was a big help in assisting Morgan during the egg hunt. Morgan hasn’t quite learned how to move faster than the 2-5 year old kids. However, they all had a good time, then enjoyed some ice cream at Chic-Fil-A afterwards.

 Sometimes, Morgan doesn’t focus on the camera during photos. However, she knows how to focus on the food!

As you briefly see, my wife is a super mom. She’s my real life Wonder Woman. I could not be more proud of her. Though I’m sure she’ll do something to change my mind on that soon.

Fitness

Here’s the training from the past week.

18 March 2018
27-21-15-9
Calories Bike
Wall Balls 20# 10ft
Abmat Situps
Time- 12:24
Every 30 Seconds for 5 Minutes complete 3 Chest to Bar Pullups
5 Rounds for Time
500m row
15 Pushups
15 KBS 53#
Time- 17:14
19 March 2018
Strict Press 5×5
135-155-160-175-170
3RFT
15 Push Press 95#
45 DUs
1K Bike
Time- 8:49
Partner Bike
10 Minutes for distance, switch every 500m
Total Distance- 6904 meters
20 March 2018
“The Chief”
5 Rounds – 1 Minute rest between rounds
AMRAP 3
3 Power Cleans 135#
6 Pushups
9 Air Squats
Scores:
Rd 1 – 5+1/Rd 2 – 4+5/Rd 3 – 4+3/Rd 4 – 4+6/Rd 5 – 4+6
Bike 10x 20 Calories – 90 Sec rest
1:00 – 1:10 – 1:11 – 1:12 – 1:15 – 1:15 – 1:15 – 1:14 – 1:10 – 1:02
21 March 2018
“Rahoi”
12 Minute AMRAP
12 Box Jumps 24″
6 Thrusters 95#
6 Bar Facing Burpees
Score- 5+6
Deadlift 3×5
275-325-375
23 March 2018
Crossfit Games Open 18.5
In 7 Minutes, complete as many reps of the following:
3 Thrusters 100#
3 Chest to Bar Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
Continue to ass 3 reps for each movement until 7 minutes is up.
Score- 84 Reps (15 Thrusters and 9 C2B Pullups)
24 March 2018
Back Squat 7×3
135-185-225-275-295-315-335
Split Jerk 7×2
95-115-135-155-175-185-205
3 Sets
15 Calorie Row
5 HSPU
Deadlift (with 2 others, conga line style)
2 Rds
10 @ 135
8 @ 185
6 @ 225
4 @ 275
2 @ 315 
then 1 set of 2 at
345 – 365- 385

The Open is Here!

Hey everyone! It’s the end of my second week here in Korea. Nothing special to report work wise. Same old Army stuff that makes you question my decision to keep doing this stuff. I often wonder why the ones who get paid the most seem to make the most irrational and un-sensible decisions that effect the troops who serve under them.

It’s been a solid fitness week for me. I signed up for the Crossfit Games Open last minute. So let’s see if I can complete all the workouts this year. The last two years I’ve been unsuccessful due to injury and deployments or training.

Here’s the training I got done this week.

19 FEB 2018
21-15-9
Wall Balls 20#/ 10ft
Toes to Bar
Burpee Box Jump Over 24″
Time: 15:03
Bike Conditioning
3 Rounds:
27 Calories
-1 min rest after each
3 Rounds:
21 Calories
– 45 seconds rest after each
3 Rounds:
15 Calories
– 30 seconds rest
Time: 20:19
20 FEB 2018
Every 2 Minutes for 4 Rounds:
2 Clean and Jerk at 205#
“Bergeron Beep Test”
Every Minute on the Minute for as long as possible:
7 Thrusters 75#
7 Pullups
7 Burpees
* 8 round minimum work requirement. If 8 rounds not done during EMOM, do 8 rounds for time.
2 Rounds on EMOM, 13:47 for 8 rounds for time. 
22 FEB 2018
An active recovery day prior to 18.1.
25 Minute EMOM:
1) 10 Calorie Bike
2) 10 Hand release pushups
3) 10 Calorie row
4) 30 Double Unders
5) Rest
23 FEB 2018
Crossfit Games 18.1
20 Minute AMRAP:
8 Toes to Bar
10 Dumbell Hang Clean and Jerk (5 each arm) 50#
14 Calorie Row
Score: 8 Rounds + 24 Reps for 280 Total reps
24 FEB 2018
Deadlift x 2 with a dead stop:
135-225-315-365-405-435-455-475
Bench Press x 3
135-185-225-255-275-280
10 Rounds for Time:
3 Chest to Bar Pullups
6 Power Snatch 95#
12 Calorie Bike
Time: 20:54

I’m happy with the week and my Open performance this week. I feel in better condition than years past. Here’s to hoping the workouts continue to be ones I can do well!

My First Week in Korea

Family

Well, I’ve been away from everything that was my normal for just over a week now. Playing Army over here in South Korea for hopefully less than 9 months. It’s been an adjustment, mostly due to the time difference between here and home. Being on the next day from where Kim, Morgan, and my friends are is a bit weird and makes the communication a bit harder. However, we have been making time to text daily and most days I get some FaceTime with Kim and Morgan.

Morgan seems to have grown up a whole lot in the short time I’ve been gone. Kim sends me a lot of photos of her. She’s on her feet a lot now, supporting herself with objects she can brace herself on. She’s just so awesome. Here are a few of the photos Kim has sent me.

I love seeing the beautiful girl grow up, I just wish I was there with her. She’s really developing her own personality and it’s so fun to watch. She’s super friendly to everyone and just loves people. Kim tells me that she’s totally into trying all kinds of new foods. She certainly doesn’t get that from me. I’m glad she inherited the desire for new foods from her mom. 
This little girl gives me a whole new meaning for doing this job I do. Don’t get me wrong, I hurt by being away from her and Kim, but knowing I’m doing my small part to help deter harm from visiting them makes it a little bit easier to endure. In a way I am lucky in that I’m already 10 years into an Army career, so with any luck I will not miss a whole lot of the next 10 years. I’ll be able to be around for the heavy years of high school and college, not to mention the years when boys come into the picture. 

Fitness

With the major move over here to Korea I have been please to get in the workouts I have done so far. I started going to the classes here at Humphreys Crossfit. It’s been fun so far. The facility has just about everything I need to maintain basic fitness levels. After all, I’m not trying to reach the Games or anything. I do it for fun and to be as healthy as my food intake allows.

I’ll share with you the workouts I’ve done so far and the scores I have recorded.

12 FEB 2018
Deadlift x 3 reps
225-275-315-365-405-455-455-455
Xybex Air Bike Intervals
20 Calories x 5, rest 90 seconds between each.
14 FEB 2018
20 Min Alt. EMOM
1) 10 Calorie Row
2) 14 Alt. Dumbell Snatch 50#
3) 6 Burpee Box Jump Overs 24″
4) 10 Calore Air Bike
5) Rest
Then in 10 minutes complete:
Front Squat 4-4-4
135-185-225
15 FEB 2018
Power Snatch
95 x 3
115 x 3
135 x 3
165 x 3
185 x 1
185 x 1
185 x 1
3 RFT:
21 KBS 53#
15 Wallballs 20# to 10 ft
9 Ring Dips
Time: 6:19
3 Rds Not for Time:
20 Good mornings 45#
20 Abmat Situps
16 FEB 2018

Partner Synchronized “Cindy”
20 Minute AMRAP
5 Synchronized Pullups
10 Synchronized Pushups
15 Synchronized Air Squats
1 Heavy Deadlift after each Round (365#)
Score: 12 Rds + 5 Reps
Then after 3 minutes rest:
40 Synchronized Burpees for time
Time: 2:55
18 FEB 2018
Back Squat 6×6
135-185-225-245-265-275
Shoulder Press 6×6
95-115-135-155-160-165 (x5, failed on 6)
5RFT:
20 Calorie Air Bike
15 Ab Mat situps
10 Hang Power Cleans 135#
Time: 14:00

It’s been a fun week. Mostly conditioning pieces, but I’m happy with that. I need to do more of that and just work to maintain the strength I have in most areas. If I can increase my snatch and overhead strength I’ll be okay with that. My primary focus needs to be conditioning and gymnastics though.

The Crossfit Games Open starts this coming week. I’m still unsure about participating. I’ve got a couple days to figure it out.