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

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!

Switching Platforms

So today I decided to switch my blog over to a WordPress hosted platform. Why? Well, I have a couple reasons.

First, I’ve used WordPress before, and one feature I really like is that I can link my posts directly to my other social media platforms. Once I finalize a post it will automatically post a link on those pages as well. I no longer have to share the link automatically.

Second, I am able to have my own domain name of my choosing with WordPress. As you can see with this page, I no longer have the long page name. I can have just my unique domain name for a really cheap yearly price.

Third, the options for growth are much more vast with WordPress. In the future, if I grow this large enough, WordPress has many other features I can add on for a small upgrade fee.

Lastly, the support network of people using WordPress platforms is huge! So many people use the platform and there is a robust network of people willing to help each other out with design help. It just feels like a better place to continue to develop what I hope to be a steady following of loyal readers and supporters.

Do you have a blogging platform preference? Let me know what you like to use and why?

 

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! 

Do You Know Jocko?

Freedom

Jocko Willink. Ever heard of him? If not, you should research him. He’s done some stuff. A Navy SEAL officer, commander of Task Unit Bruiser in Ramadi, Iraq. Post Navy, he’s become a successful author, writing several books and one Field Manual. He has his own podcast, the Jocko Podcast. He runs his own business, Echelon Front, helping business leaders of today become better leaders. In my opinion, from what little I know about the man, I’d say good leadership is one of the things he is most passionate about. It’s a common theme in his writings and podcasts. Personally, this world needs more people like Jocko. More people who strive for greatness in all aspects of their lives, more military leaders who strive to be great leaders rather than just check the block towards the next promotion. Our country, our world, with be a much better place if people tried to be like Jocko.

Over the last few weeks while over here in Korea I have been enjoying his writings and podcast daily. He’s helped me make some small changes in how I go about my life to try to make it better, for me and my family. After reading his Field Manual, Discipline Equals Freedom, I’ve been cutting out more and more bad foods from my eating habits. Now, let’s be honest, I’m not going to just throw away all the goodies friends and family send me in care packages, but I surely do not indulge like I used to. Now instead of eating a sleeve of Oreos a night, I have two or three cookies, but only after a good workout where I can use the sugars as glycogen replenishment over night. I eat more vegetables in my breakfast and lunch meals. I’ve upped my physical training intensity. Slowly, these changes are shrinking my waistline, letting me feel better in my daily activities. Simply put, Jocko is an extreme motivator. He’s opened my eyes to his concept of Extreme Ownership, the title of his first book.

In Extreme Ownership, Jocko and his co-author, fellow Navy Seal Leif Babin, write about how truly taking ownership is a  key to becoming a successful leader, in combat and business. They draw on their own lessons learned in combat to teach business leaders how ultimately the buck stops with the person in charge. Nothing can happen without the person in charge, the leader, being responsible for it. They point out that to be a great leader, one has to accept ultimate responsibility when things do not go as planned. They also promote pushing the successes of the leader down to the members of the team. It’s one of those situations where the leader takes all the blame for the bad, and none of the credit for the good. Looking at it from the outside, it seems like it’s a sure fire way to make a good leader. However, they share many stories about how leaders struggle with this. Since I have read this book, I have noticed more and more how leaders in my unit could benefit from learning and implementing these principles. I’ve also begun to see places and times when I need to be that type of leader too. While I am not in a direct leadership position in my unit, as a Noncommissioned Officer I do have general leadership authority and need to be sure I do my best to be a good leader as well. It’s not an easy task, but seldom is something worth doing easily done in today’s world.

Again, if you’ve never heard of Jocko, I suggest you look him up and follow him. He offers a lot for everyone looking for some motivation and drive to be better. He’s on Facebook, Twitter and Instagram, just search for Jocko Willink. He’s easy to find. When you do begin to read and listen to him, do your best to implement his teachings in your life. Once you do, you’ll be doing your small part to make our world a better place.

Fitness

Here is the training from this past week.

4 June 2013
Rowing Intervals
5 x 500m with 1 minute rest
2:14 – 1:58 – 1:55 – 1:53 – 1:47
Pullup Work
5×3 Strict Pullups
5×3 Chest to Bar pullups
Back Squat
5 @ 145#
5 @ 185#
3 @ 220#
3 @ 255#
3 @ 295#
5 @ 330#
For Time
21-15-9
Calories on Air Bike
Toes to Bar
Thrusters 95#
Time – 13:16
5 June 2018
Strict Press
5 @ 80#
5 @ 100#
3 @ 120#
3 @ 140#
3 @ 160#
3 @ 180#
For Time
1600m Row, with Death By Pushup
 * Every minute, get off the rower and do a pushup, increasing reps by 1 pushup every minute. 
Time – 6:36, I then continued the Death by Pushup through the 15 minute mark. 
5 Rounds, untimed
20 Calorie Bike
40 Double Unders
6 June 2018
Partner “Lumberjack 20”
For Time
20 Deadlifts 275#
400m run
20 KBS 53# (No 70# in our gym)
400m run
20 Overhead Squats 115#
400m run
20 Burpees
400m run
20 C2B pullups
400m run
20 Box Jumps 24″
400m run
20 DB Squat Cleans 45#
400m run
* split the reps evenly, both partners run 400m
Time- 27ish minutes, the coach did not set the clock to run continuously, it stopped at 15:00
7 June 2018
Front Squat
5 @ 125#
5 @ 155#
3 @ 185#
3 @ 220#
3 @ 250#
3 @ 280#
Crossfit Games Open 11.1
10 Minute AMRAP
30 Double Unders
15 Power Snatch 75#
Score: 6 + 12 reps
10 minute casual pace bike
5300 meters
83 calories
8 June 2018
Deadlift
5 @ 190#
5 @ 240#
3 @ 285#
3 @ 335#
3 @ 380#
5 @ 430#
Power Clean
6×2 Touch and Go
135-185-205-225-245-255
For Time
100 Wallballs 20lb 10ft
* every break do 10 burpees
Time – 7:16, 2 breaks (sets of 35-25-40)
5k Air Bike
Time – 8:28
9 June 2018
6 Supersets
4 Chest to bar pullups
4 ring dips
Row Conditioning
1000m – rest 2 min
750m – rest 90 sec
500m – rest 1 min
250m – rest 30 sec
500m – rest 1 min
750m – rest 90 sec
1000m
Times- 4:06 – 3:05 – 2:01 – :59 – 2:06 – 3:10 – 4:24

More Field Time

It’s been an off week with the gym due to preparing for more time away in the field. I’m not too sure why though. This time I’ll be gone for a week, but the training event is 4 days long. I find myself more and more confused with how things are done here in Korea. The time to go home cannot come soon enough! Anyway, here are the few days I did get to the gym:

23 May 2018
“McGhee”
30 Min. AMRAP
5 Deadlifts 275#
13 Pushups
9 Box Jumps 24″
Score- 14 Rounds + 19 Reps
25 May 2018
Overhead Squat 
95 x 3
115 x 3
135 x 3
155 x 3
175 x 3
185 x 3
205 x 3
225 x 3
12 Min. AMRAP
250m Row
12 Alt. Dumbell Snatch 50#
12 Abmat Situps
Score – 6 Rounds + 17 meters
5K Air Bike
Time- 7:58 holding an aerobic pace
26 May 2018
5 Sets w/ full rest
20 Calorie Air Bike
10 Chest to Bar Pullups
Bench Press
10-8-6-4-2-4-6-8-10 Reps
135-155-185-205-225-225-205-185-155 lbs
15 Min. AMRAP
15 Power Snatch 75#
30 Calorie Row
15 Wall Balls 20 lb. 10 ft.
30 Calorie Row
Score- 2 Rounds + 41 Reps

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