3-29-15

I am really starting to turn the corner in my recovery, 9 months post surgery.  I have dropped several pounds while increasing strength and fitness.

  This morning I went for a 10 mile bike ride (P.S.-it's really cold riding  bike in 15 degree weather.  After I go back to the barn I went on a 5k ruck/run.  I did not set any speed records, but I haven't seen a dramatic improvement over the last couple of weeks.  

Bald Eagle Creek while crossing over one lane bridge on Curtin Road

Here are a couple pics of our playground

Camp road

Back side of Ol' Baldy--the second barn where we train is in the lower left corner

Ice crusted stream--while others try to figure out how to cross it without getting wet, we view it as a great time to traverse right up through the middle of it--got some slight cuts and banged up front of ankles since had to break through ice to move ahead

No better feeling than having the ladies watching as we go running by

3-28-15

Strongman medley today

10 rounds 

5 tire flips

famers carry--length of barn

feed bag high zercher-hold carry

then took a trip to Bald Eagle Creek for some cold water therapy

3-27-15

4x8 Reverse Hypers

Push-Press 5x5

Barbell rows 5x3

KB swings 2x10 each arm

3x10 each hand/twist each direction

A shoutout to BioGuy for this great exercise for grip

Went for a 12 mile ride, the hardest that I have pushed myself in a long tim

It is amazing how fast you can pedal, uphill, when one of these is coming at you from across the field.

Needless to say, on my way back through I was pedaling so fast that it would of been impossible for them to catch me

3-22-15

 Skip climbing up Ol' Baldy

The only reason I am at the top before Skip is because I am still working my way back to being in shape and my path to the top was much shorter than Skip

Top of Ol' Baldy

3 rounds

5 Burpees

5 Situps

The back side of Ol' Baldy, up and down and then up other side

Bottom of other side

3 rounds

5 Burpees

5 Situps

Top of Woodpecker Point

3 rounds

5 Burpees

5 Situps

Skip found a couple of long branches/logs for us to run with down woodpecker point and then to the farm

Carried branch for approximately 1 1/2 miles

Two minutes before this pic there were hundreds of geese

3 rounds

5 Burpees

5 Situps

tracks that lead back to farm

Beginning of food prep for week

Ready for the week with a full fridge

3-21-15

Reverse Hyper 4x5
Bench 5x5
Fat Bar Incline Press 2x10
kettle bell clean 5x5

3-20-15

Reverse Hypers 4x10

Box Squat 5x5

Speed deads 10x1

This is a vid of the best recovery tool that we have found: an ice bath in the Bald Eagle Creek

Our outdoor locker room

Not for the squeamish

Here are two videos showing the type of surgery that I had to repair my right ankle.

Do not watch if squeamish

3-17-15

Today's training took place in my garage gym

4 rounds

8 reps on reverse hyper

5 hanging cleans

5 burpees

4 rounds

barbell twists--hold barbell across arms like a zercher squat and twist--be sure to use core to control  bar and to stop bar

5 hanging cleans

5 burpees

 Here is a pic of my garage gym

Pic of Reverse Hyper--got this from Louie Simmons at Westside Barbell

this is a must have to help strengthen and rehab the back 

the hyper has been a critical part of eliminating all of my lower back pain

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth; 

Then took the other, as just as fair,

And having perhaps the better claim

Because it was grassy and wanted wear,

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day! 

Yet knowing how way leads on to way

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I,

I took the one less traveled by,

And that has made all the difference. 

3-17-15

Went for a 10 mile ride on Brush Hollow Road

rolling hills , great night for a ride

had to stop to take a pic of the bison in the background

tried to take this pic so that it looked like the bison were on the prairie 

views of the road that I rode on tonight, what a great new spot

3-15-15

Another great day of training

mobility at barn--climbing all over hay wagons to just loosen up

out to training site

5 rounds 

4 tire flips

10 uneven pushups

50 yd overhead rock carry

run back to barn

the only light in the barn this morning

don't let it fool you, this chick of ice in the tire added quite a bit to the tire flips

rocks used for overhead walk

this is how I had the bar setup for uneven pushups- would do 5 with right hand up higher and would switch to do 5 with left hand up higher

pic of the piles of things that we have gathered for our training

3-14-15

Early morning training session.

Start at barn and after warmup ran out to training site.  

It was raining, snowy, icy, and wet: just the way we like it. 

At training site:

5x15 log press

5x10 front squat holding stone

5 hill climbs

run back to barn

the snow may look nice, but was not easy to run through

several places on the run we would step onto the snow and then sink into 4 inches of running water feet got a little chilly today

final path to training site

some of the items we use at the training site

the collection of rocks that we use

the hill right next to the training site that we use for hill climbs

Skip trudging through the snow

3-13-15

The only way to eat to stay happy, healthy, and wise.

3-12-15

Some drastic changes are needed.  A buddy of mine has tried to eliminate as much gluten and dairy as possible and said that besides easily losing 10 lbs, he has also gained 10years to his body.  I have an obvious intolerance to dairy, just ask those that know me,  so I will be eliminating as much as possible.  I will also be eliminating gluten in the hopes of eliminating inflammation and joint pain.

I will update my success with my new lifestyle.

3-9-15

Went for walk at Bald Eagle State Park, what a perfect day.

Mobility

Skip doing mobility work on some hay wagons

3-8-15 Training and pics of training site

Since Skip and I have gotten older we have come to the realization that we need to do a lot more mobility work and this is how we accomplish that goal.  We climb all over the barn and the wagons with no set path or routine.  

This is our training site in the back section of the barn.

At our ages, these are the only "chick(en)s" that we can get to talk to and look at us.

The newest member of the gym.

Pre-packing food on Sunday makes it easier and better for the week.

 Our audience whenever we head outside to train.

1--Deads 5x5
2--Farmers carry with buckets that have oversized handles-- 2x100-as fast as possible
3--Loading-2x5 x approx x 48 inches
4--Abs--up and down hay mounds with 5x10 sit-ups on one side and 5x10 flutter kicks on other side