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The Weight Vest

I have a twenty pound weight vest. I don’t use it as much as I should. The workout was supposed to be an EMOM . 12 rounds of Cindy. I had to bail at minute 7 and completed the last 5 at my leisure. Still a good workout prepping for a Murph workout in the future


Burpee Pull up EMOM

Burpees are so bad! But I know becoming more proficient in them will only help in the long    run.  I am trying to incorporate Burpees into as many workouts as possible because after all practice makes perfect.

Today’s EMOM was 12 minutes. On alternating minutes do 10 Burpees. And 10 pull ups. When I originally designed this workout I thought for sure I would be limited by the Burpees and not get my set done before I had to do the pull ups.

Instead it was my last set of pull ups that took just over a minute. But of the six sets of Burpees my longest time was 35 seconds.

Bear Complex

A very interesting set of basic movements linked together to form one complex movement, the whole time not letting go of the bar. A power clean to a front squat to a push press to a back squat to push press and repeat for 5 reps. Not letting go of the bar for the entire 5 reps.

I started with an easy 65 lbs. as this was my first time ever trying a bear. I increased weight every set by 5 lbs. Not a big weight for sure but my philosophy has been to get the movement down first the push the weights. Form before anything else.

By about the third set I must have clocked myself at least three times on the downward motion to set up for the back squat. To add insult to injury I clocked myself  on the way up to the push press from behind the shoulders. Ouch!

The fifth and final set did not go well. Form sucked and I couldn’t lock the elbows so I called it after 3 reps. I waited a few minutes dropped the weight down to 65 lbs and did 3 more reps before I was done.

I finished up with some bench presses. 5 reps @ 145 , 5 reps @ 155, 5 reps @ 165, 3 reps @ 175 and 1 @ 180

EMOM 7-7-7

For 7 minutes every minute on the minute

7 Kettlebell Swings (40 lbs.) American

7 Burpees

Rest 3 minutes

3 sets of 7 barbell curls

3 sets of 7 tricep extensions

I’m not going to lie. This was hard! At the end of the first set I was at the 47 second mark.  By the end of the 7 minutes I was at the 55 second mark. Burpees are so hard. But I figure I have to do 10,000 before I get proficient.

Off the Web

It seemed like a good one. After the first set of goblet squats with a 40 lb. kettlebell I knew I would be gassed so I switched the goblet squats to air squats. The hand release push ups (HRPU) I couldn’t see a benefit over regular push ups so I ditched those in favour of regular push ups.  

Time 32:08

4 mile Run

Four miles on a treadmill is a long time. I had the Seahawks game on. I had my ear buds in! And still it seemed like a long time. I used to call it the dreadmill because it was my only option for running when the weather got really bad or like today. I don’t have the option of running 4 miles on my own outside. 

One thing I do like doing is breaking up the run into smaller portions and filling in the gap with something. Typically Helen is my favourite for that. Intersperse the run with pull ups and kettebell swings and pull ups.  I do have a planned workout of half mile segments and Burpees. I haven’t decided on the incline of the treadmill nor the amount of Burpees per segment.

I must say my running is starting to come back to me. My goal is to be able to do a half marathon with ease.


It’s Sunday morning, New Years Day! My wife asked us last night what my resolutions were? I should have been honest and answered with the fact that I don’t believe in making resolutions! But instead I gave a lot of stock answers that a million other people would have answered with last night when given the opportunity.

I don’t believe in resolutions because I believe if you want to make a change in your life you have to do it now in the moment. Your epiphany should wait for momentous occasion like the new year it should happen when you first think of if. Now I’m not talking about spur of the moment, top of the head climb Mount Everest type of changes to your life.  I mean the casual observations about your lifestyle that keep repeating themselves and irk you more with each passing moment.  Like the fact that I drink a heck of a lot of coffee!  Does it irk me? Maybe to the fact that I have to reload my Starbucks card a lot or that I seem a little too anxious after my third or fourth cup.  Should I change that? Probably!? Will I change that? 

This year I have decided or importantly my wife and I have decided to enter the Tough Mudder Half.  I’m using it as a conduit for change in my life that has bothered me for a long time.  At 52 years of age, I have run or worked out or done something fitness related for the greater part of those years. For the past twenty years my wife has dabbled in various fitness activities that reach a much broader spectrum than what I have ever done.  And yet for our 20th year of marriage the two paths have rarely crossed until now.  

Tough Mudder demands physical fitness, I like that.  It requires that you train for it.  I like that too.  It demands teamwork! And now we have a challenge! My wife and I agree on many things and getting things done for the household requires nay demands different things from from our individual skill sets.  In the day to day operation of the family we accomplish the tasks at hand but different approaches.  Yin to my yang? More like Beauty to my Beast! 

And this is why I wanted to do this.  I wanted to set a goal, a fun goal.  A goal that wont break us but yet still challenge us to work together. To work as a team to gain appreciation for each of our functional fitness skill sets and learn new things from each other. To sweat together, to laugh together, to be together in our fitness.