Wednesday, July 6, 2011


Warm Up- 
Jump Rope 5 minutes - every failure do 3 burpees
1 minute both feet
1 minute ali shuffle
1 minute left foot
1 minute right foot
1 minute running

AMRAP #1 (as many rounds as possible)
7 med ball twists (20 lbs) 2 count (Tyler did 12.5, Ash did 12.5)

5 seated press with kettlebell (36 lb for tyler and 26 for ash)
15 inverted burpees (Tyler did 3 and ash did 4)

Med Ball Twists

Seated Press with Kettle Bell

Tuesday, July 5, 2011

"Chippa Style" FFOTB style!

We get our beef cake on!!!!!
Did EVERYONE beat me.. yeah they did! I gave 100% effort though so who cares!

Do the following for time-

2 minutes MAX sit ups ANCHORED!  (I did 95)

2 minutes rest - directly into
50 Squats
50 Kettle Bell Snatches with (I used 44lbs)
40 sit ups
40 tire/box jumps
30 Sumo Dead Lift High Pulls  (I used 44lbs)
30 clapping push ups
25 yard over head walking lunges  (I used 44lbs)
25 yard sprint

15 minutes 16 seconds!

Get after it!

Wednesday, June 29, 2011

LOGAN does his own version of the KK

4 rounds of the following

20 Kettle Bell Swings
20 Lateral Med ball Slams
Run 1 set of montana stairs

Tylers time - 17:26
Ashleys time - 16:30

yes... Ashley beat me again... no surprise

FFOTB does tuesday right

This one was a bitch...


Complete the follow, for time:
21 SDLHP (sumo dead lift high pull)
21 KB Clean and Jerk (i used a 44# kettle bell)
400m Run
15 KB Clean and Jerk
400m Run
9 KB Clean and Jerk

my time 10 minutes 33 seconds

LOGANs butt cheeks

fairly simple...

100 push ups.
every time you break run 100M and then do 2x jumping lunges to match the pushups you did. then run back
30 pushups = 60 jumping lunges

25 pushups 50 jumping lunges
25 pushups 50 jumping lunges
20 pushups 40 jumping lunges
17 pushups 34 jumping lunges
13 pushups 26 jumping lunges

Thursday, June 23, 2011

FFOTB does "Grandmas Groceries"

This one sucks.. enjoy..

"Grandmas Groceries"

For Time-

200 meter run
30 mountain climbers
30 tuck jumps
30 kettle bell squat cleans
30 tuck jumps
30 mountain climbers

200 meter run 
30 mountain climbers
30 tuck jumps
30 kettle bell squat cleans
30 tuck jumps
30 mountain climbers
200 meter run

this took me 15:19, I started off with a weight that was too heavy for me, 44lbs, always like me, biting off more than I can chew. I switched to the 26 lb kettle bell but was really far behind already.

I plan on fucking this one up the next time I do it...

Wednesday, June 22, 2011

FFOTB amrap

do this for 12 minutes, no rest

12 Med Ball Slams/ 12 Sledge Hammer Strikes
12 Tuck Jumps
12 KB Swings

I got through 7 rounds alternating between ball slams and hammer strikes

breakfast shred at FFOTB

for time -

400 meter run
40 squats
30 sit ups
20 push ups
10 burpees

Tylers time - 3:18

AMRAP 8 - do this for 8 minutes without stopping
8 Jumping Lunges
8 Bird Pickers
8 KB Swings (using 55lb kettle bell)

Day 1 with Logan

I don't think anyone reads this anymore so I wont be writing a ton of stuff, this is going to become more of a workout log. So if you are here and want some work outs, take a peek.

Logan Day 1

Warm up - 8 ball passes from 8 left side 8 right side (using a 12lb medicine ball)

(did following at montana stairs using loop there for 200 meters)


200 Meter run
40 sit ups
15 push ups
40 lateral raises, raise your side up while resting on your elbow(20 left 20 right side)
200 meter run
20 arch rocks
15 push ups
20 hollow rocks
200 meter run
90 seconds as many weighted front squats as possible (men use 44lb kettle bell, women lighter)

Tylers time - 9:18

Monday, June 6, 2011


Hey everyone, here is a beautiful email Lannie sent me yesterday! Please take the time to read it! Lannie I think you are further ahead than you think that you are, building small lifestyle changes instead of just all or nothing. I admire your tenacity and heart! Thanks for writing this!


Taking back pancake Sundays

Tyler has asked all of us to post an update of the last 100 days, so here is mine. I am going to follow Tyler’s example of being completely open an honest here for everyone to read. Take away from it what you will. I just hope that at least one person out there can find some inspiration in my words.

Where to begin? The past 100 days have been quite the roller coaster for me. There have been some significant highs and some pretty miserable lows. For the past month, I have patently avoided posting anything to the blog for many reasons. Excuses abound. The most damaging one being that I spend a lot of time in my own head thinking that no one would genuinely be interested in my story so why bother telling it (there is a life time of ugly baggage there that still needs to be addressed). The sugar free challenge did not go well for me. I have used every excuse for not successfully reaching the end of 100 days sugar free. I lost the support of my home team. My wife and daughter succumbed to ice cream and cookies about 6 weeks in and it was not long until I followed. Such is life.

Problems began to arise for me very early in to the challenge. I spent the entire fall and winter in the gym, 5 days a week working my ass off to stay in shape and prepare for spring. Everything was going along swimmingly. I was right on track and then the sugar challenge began. I completely fell apart. As we all know from experience, we are our own worst critic and I was being especially harsh this time around. I spent long hours in the gym preparing for this spring and in my eyes the results just were not there. Top that off with a nice bout of spring flu that lasted several weeks, the loss of support from the home team and I was doomed.

I spent a couple of weeks feeling miserable, forcing myself to go to the gym, struggling every day to not eat junk food. I finally decided to not fight it anymore. If I wanted those M&M’s I ate them. If I didn’t feel like going to the gym, I didn’t. You would think that allowing myself to have what I wanted would make me feel better and you would be wrong. It only made me more miserable….every mouth full of Hersey’s kisses – MISERABLE. As I like to say, I had dug the hole and now I was pulling the dirt in on top of myself. I had fallen off the wagon in grand fashion. Worst of all, my workouts were no longer enjoyable. I painfully realized how important they were in maintaining not only my physical health, but also my mental health. I had exhausted the old Nike maxim of “Just do it” and had run out of inspiration.

I saw that the only way out of this mess was to fix one problem at a time. I enlisted the help of some amazing friends (including Tyler who endured my bitching on more than one occasion). They helped me put some new life into my workouts. I slowly began to get that enjoyment and stress release from my trips to the gym that I so desperately missed and needed. During that time, I made my best effort to stay sugar free. Needless to say, I am still working on it. I made the decision to not beat myself up about it. If I ate a bowl of ice cream -Oh Well. I will try to skip the ice cream next time. In other words, I took back my chocolate chip pancake Sundays and instead of looking at it as a failure; I viewed it as a compromise. I would say that I am 85% sugar free and for now, that is not bad. The other 15% will slowly become a part of my life.

I can’t finish without addressing the culmination of the Sugar Free challenge, the Tough Mudder race in Big Bear. Before I begin, I want to thank Ashley and Tyler for being our fearless team leaders. If it weren’t for them I would never have run the race, let alone enjoyed staying comfortably in a posh cabin 5 minutes from the course with lots of good food and new friends to share the experience with. You guys are some of the best friends that anyone could ever ask for – so thanks (I know, I know  – get a room).   I probably pushed myself harder than I ever have in my life and it just turns out that I did well. That is a small reward compared to what I gained from the whole experience.

So, you wanted some after pictures? I will not put anyone through the uncomfortable experience of having to look at me in my underwear anymore. So here ya go. Just look at the smile on that face!

Thursday, June 2, 2011

After 100 days!

So I realized that I asked everyone to write me and tell me how they
felt and what changed or didn't change during the past 100 days for

then I realized that it wasn't really fair unless I did it myself! So
here it is... my 100 day review and an after pic

So I haven't had refined sugar in 100 days and to be honest, it was a
struggle. It wasn't until the last 20 days that I felt like it became
habit and not a fight for me. It took me a LONG time to feel good from
NOT eating sugar. Last year I felt like the effects were IMMEDIATE
where this year it seemed slow. It was hard for me to keep going with
little or no results. In all honesty, if I hadn't set the goal to keep
blogging for the whole 100 days I think I would have given up.

Then it happened, about 70 days in I started feeling good, noticing
fat disappearing off my body, feeling lean. I know a ton of that
feeling was from the work outs Ash and I were doing, but I think the
sugar had a lot to do with it as well.

I have learned some stuff throughout this challenge as well, one thing
I think I struggle with is balance. I'm drastic, 100% all the time or
nothing at all. I bet if I had just put good effort into eating less
(practicing portion control) sugar as well as other foods I would have
felt better than just 100% not eating sugar. That's my own struggle
though. Live and learn.

Ash, Lannie, Girls-Night, and I all ran the tough mudder lat weekend!
We killed it! Everyone finished! Interestingly, Lannie (who didn't
train at all and has been eating sugar for months now) beat everyone
and was the 6th guy across the finish line out of almost 8,000 people
and our heat of 600. (I suspect doping and/or superior genetics but
that remains to be seen) Ash was the second girl to finish and I was
about the 30th guy! I was so proud our whole team did so well!

I had English toffee that night, a milk shake the next night, an ice
cream sandwich and some cookies... and honestly... I FEEL LIKE SHIT!
I'm going back to sugar free as on this morning! I think it has become
a lifestyle for me and I plan on keeping it up. Besides, I set some
goals on the blog early in the 100 days and one was to be in the best
shape of my life when I turn 30! That's only 55 days away and I don't
want to ruin it!

attached is a picture or Ash, Girls-Night, Lannie, and myself. I hope
that's good for a post 100 day picture for me since I'm shirtless. I
know its some good lighting, but I look pretty shredded. (I'm glad
vanity isn't one of the deadly sins)

thank you all for joining me on that journey, it meant the world to me
that everyone started this trip with me! I think in all honesty that
the reason I started this competition is because I have NO WILL POWER
with sweets and wanted to have my friends around me to keep me
accountable.  thanks for being there for me.

I also plan on keeping the blog up with our workouts!

Thanks again

Friends are the family we choose!