Thursday, March 1


1+ @95%

4 rounds:

  • Run 400 m
  • 12 heavy DB push press

Rest after each round until breathing is under control but heart rate is still elevated (~1-2 minutes).  These are RUNS not jogs.

Post weights and reps to comments.

Eat: My favorite breakfast…

When I find something I like, I’m a creature of habit.  Nearly every morning for the last few weeks, I have been eating sauteed bacon, onion, and cabbage topped with two runny fried eggs.  It is warm and slightly salty with the chewy bits of bacon, and I love the sweetness of the caramelized onions and the softened crunch of the cabbage.  Try it and see how you like it!

Ingredients (for one):

  •  Bacon, 1-2 slices depending on your whims
  • ~1/4 onion, coarsely chopped
  • red pepper flakes (optional)
  • chopped green cabbage, 1-2 cups
  • small bit of butter
  • 2 eggs
  • sea salt and black pepper

1. Set medium size skillet over medium heat and fry bacon.  When most of the fat is rendered and it is slightly crispy, remove bacon from pan.  Add onion and red pepper flakes (if using) to the bacon fat.

2. Cook onions for 4-5 minutes, stirring occasionally, until slightly brown and starting to soften.  Add cabbage and stir to coat.  Cook, stirring occasionally, for about 5 minutes.  Crumble bacon in and cook a few minutes more until cabbage is softened to your tasting. [Sometimes I add in a dash or two of turmeric at this point, totally optional].  Pour cabbage mixture into a bowl.

3. Add some fat to the pan and fry your eggs to your liking.  When done, place on top of cabbage mixture and season with salt & pepper to taste.

Tuesday, February 28


3+ @90%

6 rounds for time:

  • 6 pullups/ring rows
  • 8 V-Ups
  • 10 lunges (count each lunge as a rep, so ten total steps each round)

A Word About Recovery:
Rest days and proper recovery are vital to making progress in the gym, as well as overall health and well-being.  Sleep and proper nutrition (both quality of food and eating enough to support activity demands) are important, as is at-home self-torture in the form of mobility work.  Putting the effort in at the gym is great, but it is only one of many components of meeting fitness and performance goals.  Talk to me if you have any questions about how to implement changes at home.

Squats and Dips

Hip opening

Back Squat

3+ @90%

5 rounds for time:

  • 10 (ring) dips
  • 12 DB squats

Post max set for strength and weights/time for work to comments.

Mobilize those hips

Eat: Grab and Go Breakfast Ideas

Think you don’t have enough time to have a filling breakfast each morning?  Having trouble getting more protein into your diet?  With a little planning and preparation, you can stock your fridge with high-protein grab and go breakfasts for 3-5 days.  Some suggestions:

1) Scotch eggs (hardboiled eggs wrapped in sausage; how could this go wrong?) + a side of cooked veggies (maybe cabbage, my personal favorite) or some fruit

2) Make a giant frittata or egg bakes and parcel out the pieces to grab in the morning.  The great thing about these is that you can work in just about any vegetables and meats you have in the refrigerator and play with seasonings to vary the flavor profile.

Mark’s Daily Apple has some great “on the go” breakfast ideas, as well.

Do you have any favorites?