“You can’t weigh, measure or proportion your way out of sh*tty food.”

Robb Wolf

Wednesday: October 1, 2008 "Daniel"


  • 50 Pull-ups
  • 400 meter run
  • 21 Thruster 95lbs
  • 800 meter run
  • 21 Thruster 95lbs
  • 400 meter run
  • 50 Pull-ups

Pre WOD: Myofascial Release, Tack and Floss (Bias), Dynamic Movement, WOD Movement Prep & Warm-up

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Tuesday: September 1, 2015 "Legs"

#1.  Legs - rest as needed between each exercise (weight should increase slightly from the 12 reps of the last Leg Workout)

  • Back Squat 3 sets of 10 reps
  • Bulgarian Split Squat 3 sets of 10 reps
  • Leg Press 3 sets of 10 reps
  • Leg Curl 3 sets of 10 reps
  • Calf Raise 3 sets of 15 reps

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ABS-Friday: August 28, 2015

5 Rounds of:

  • 5 Runners Crunches (2 Count)
  • 5 Crossover Runners Crunches (2 Count)
  • 5 Bicycle Crunches (2 Count)



Main Workout of the Day

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August 30, 2015

Seth Rowsom 1812

Congratulation to Seth Rowsom on completing his 1st Half Marathon (The 1812 Challenge & 1/2 Marathon).  This is impressive for a guy who trained exclusively off the Main Workouts from this site along with additional Heavy Olympic lifts.  The longest run previous to this was 5 miles.  A nice example about how mostly anaerobic training can influence aerobic capacity. 

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