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Master Hartle

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Member since: Friday, 06 June 2014
Last Visit: Tuesday, 13 July 2021
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Candidate Journals

King Tiger Tae Kwon Do Black Belt candidates blog daily about their journey: their thoughts and feelings, their struggles and successes; their pain and their encouragement. Follow along on their journey; words of encouragement are always welcome!

4/23/21 Testing

Testing day has finally come. We are al ready to kick butt and take names. Good Luck Everyone!!!
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4/22/21 Thursday

Practice, practice, practice. Got all my self defenses in and did my creative form several times. Practiced some of my brick breaking skills. Let the last class watch Master Marcus break a brick on my torso with a sledge hammer. Everyone seemed pretty excited. Also practiced my turning side kick at breaking level. Going to use my left leg to break a couple of cinder blocks.
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4/20/21 Breaking

Had a Mentor meeting with Master Evins yesterday. Formalized our breaking routines and showed him our creative forms. The Black Belt cycle seems to have done it's job. Although I workout all of the time, I definitely feel that my conditioning is better now than it has been in a while. Shoulders are not causing me as much of a problem as they were over the past month. Will downgrade my workouts a little this week in preparation for a hard physical weekend.
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4/18/21 Murph

I have all of my physical requirements completed, but I don't want to stop tracking. Did a 1/4 Murph to begin my workouts. 25 Pull-up, 50 Push-Up, 75 Air-Squats, 2.25 miles. I will increase this to a 1/2 Murph in the next couple of weeks, in preparation for the Memorial Day Workout. Shot some video practicing my brick breaking routines. Time is getting short.
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4/17/21 Black Belt Class

Had a great BB class. Literally practiced every form and self defense, stick forms, staff forms, creative forms. Got to give some good instruction and help some people tune up for their test next week. Also, practiced a couple of my breaking techniques the last few days. Great day of practice.
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4/14/21 Short Time

Time is getting short until testing. Still have work to get done. Hope to finish my form tomorrow and video. Great workout this morning with lots of running. Dealing with lots of vehicle problems as well. Busy, productive day.
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4/12/2021 Monday

Had a great workout doing some movements I don't like. I hate Squat Thrusters, but did 66 of them in this morning's workout. My five 400 meter runs all had to be completed in under 2:15 to avoid 18 Burpee penalties. Happy to be able to commit to the workout and push through.
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4/11/21 Random Act?

Although I am finished with all of my physical requirements, I find myself in the.position of trying to heal from some of the nagging injuries incurred during the cycle, but at the same time needing to ramp up dynamic effort, board breaking, etc as testing draws near.

Continue reading
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4/9/21 Getting Creative

Another good workout this morning. May have hurt my back a little trying to protect my shoulders. Z-Press is no joke. Worked on some stick forms in Black Belt class, and got about half of my creative form figured out. Keep plugging.
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4/8/21 Jump Rope

So I finally got myself a good jump rope. Going to get these double unders down. Rope length is a little short for now, so have to get used to it. Had agreat workout this morning and all day long. Hearing so many people complain about yesterday's workout and how their legs are dead. My legs felt fine all days, and I did lots of kicks and box jumps, etc.
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4/7/21 Hump Day

Got the day started with an awesome workout. 1 mile run, 150 wallballs, 1 mile run Also formulated the beginning of my creative form, and decided on a couple of breaks I will attempt.
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4/4/21 Easter

Started the day off with a mentor session with Master Evins. Went over all Black Belt forms, some self defenses, and all single stick forms. Had Easter dinner at my son's house and went on a hike in the woods with my Grandson. Good day.
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4/3/21 Falls

Blackbelt class with lots of forms and self defense. Nice to have live physical contact self defense again. LOL Worked on some creative forms with the mentees, and the changes to double stick form #1 Got my garden planted, and cleaned up the back yard for a couple of hours.
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4/2/21 Good Friday

Got a good Crossfit workout in this morning, followed by a mentoring session with Master Evins, with Master Chelley and Master Natasya. Practiced some more in the afternoon, and got three miles in this evening. Watched the new Godzilla Vs. Kong tonight. Not bad.  
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4/1/21 April Fools

Had a great workout yesterday. Beat everyone in the room except for one super fit young athlete. Also signed up for a meal plan through Project Lean Nation, so will get 12 prepared meals delivered every two weeks. Over scheduled this morning. Hopefully work flow will provide some time to accomodate everything.
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3/31/21

Been a good day, except for the darn rain.

Great workout this morning, and lots of productive work activity so far today.

Body is feeling generally achy every day.

Continue reading
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3/29/21

Poor nights sleep. Got up an hour later than usual and was behind and not very productive all day. Being nearly done with most of my requirements will allow me to hone in on the ones that I am behind on. Big plans for tomorrow, and a day that needs to be productive.
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3/27/21

Love this weather. Getting some extra runs in. Got a new bus for King Tiger Lake Norman, and finished the 2021 Crossfit Open without being too injured. Did hurt my back a little on my final lift of 21.4, but ... Now time for Saturday Black Belt Class :-)
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3/23/21 Spring Weather

It sure has been nice out. Getting in some extra miles outside with the better weather. Busy week with employees on holiday or quitting. Having to fill in and work a lot of doubles. Also trying to hire some new employees 
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3/22/21 Sunday Funday

Had a great productive weekend. Got lots of miles in with a couple of 2 mile hikes with Christian, in addition to the Saturday morning run and 3.25 miles on the eliptical on Sunday. Usual Sunday morning Planet Fitness workout followed by a 9Round workout. Then nature hike, birthday party, lots of housework and business done.
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3/19/21 Open 21.2

I was and still am a little worried about the 4 mile run tomorrow. Last time we ran, I had done heavy deadlifts the day before, and my back seized up after only a mile. Today's workout was also heavy back load. I am concerned my back will react again. Oh well. I'll do what I can. It was a good day today.
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3/17/21 Studying

Reviewing the Anatomy Chart. Now studying the Black Belt Written Test before I go for my morning workout. Had a very busy, very productive day yesterday, ending with a Zoom staff meeting. I need to get less emotional in my staff meetings. LOL Happy Hump Day!
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3/15/21

Good weekend. Nice weather. Spent Saturday socializing, so had to get back to work on Sunday. Got a 9Round workout and lots of requirements, then got 3.25 miles in. Shopping and meal prep.
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3/14/21 Time Change

Not a big fan of the time change in the Spring or the Fall. Always throws people a little out of whack for 3-4 days. Did a lot of kicks (and hop steps) in yesterday's Black Belt Class. Realized that physical test and written test is next weekend. Need to start studying for that written test.
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3/12/21 Color Belt Testing

Always awesome to test the color belts, but 7 testings over 4 nights is a little tiring. Had to alter work schedule to accomodate testing, and do all test prep. This didn't allow me to get quite as much done towards requirements. Actually, not too worried about requirements. Only have to catch up on running, and stay on top of my jump rope rounds. Hope to get out and enjoy a nice weekend.
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3/9/21 Student Testing Week

We have testing this week at King Tiger. No evening work scheduled to allow me to be at the dojang for all of the testings. Plan to get a few more runs in this week. Catch up on my most behind physical requirement.  
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3/7/21 Basketball Jones

Had a great day of workouts today. Planet Fitness for 3 miles on Elliptical, PU and SU, and amongst other things a new PR for my strict shoulder press. Then a 9Round workout with lots of PU, SU, kicks, jump roping, and sparring rounds. Got to spend some quality family time with the kids, then some basketball with my son. Been a long time. Minor aches and pains, but body feeling pretty good.
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3/3/21 Hump Day

Getting ready to go do my Crossfit workout. Shoulders are still hurting, but otherwise feeling good. Got a marketing meeting after, and have to deal with some employee issues. Want to get a framework for my creative form done today. Find a theme, weapon?, find some techniques I want to incorporate. This is definitely not 'My Thing'. LOL
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3/2/21 It's a Trap!

Did a lot of cleans yesterday, and I woke up with my traps aching (a good ache). Very busy, very productive day. Lots of work done, lots of requirements done, good day. Now I am very tired. Good Night!
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3/1/21 Year Flying By

We are already in March. Before you know it, it will be testing time. Got lots of work to do between now and then. Think I will spend a significant amount of time this week to working on my creative form.
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2/28/21 Sunday Funday

Got lots of requirements in today as my shoulders continue to heal. Had fun in my mentoring sessions on Friday and Saturday working on Belt Defense with Aaron, Tiger and Hannah. Everyone seems to like that one. Also, continue to love the North Charlotte App. Great review for the Tae Kwon forms.
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2/26/21 Day Off (sort of)

No Crossfit for me today. I was able to workout yesterday and modify my activities to allow my shoulders to heal some. Even then, I still did over 300 pushups yesterday. So, no thrusters or burpees for me today, and hopefully I will have no problems in Black Belt Class tonight. Age is NOT just a state of mind! :-)
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2/24/21 Pain Day

I spent the day in a lot of pain today. My shoulders, my knee, my foot... Worked out this morning and felt fine for a while, but could hardly do my job in the evening. Hopefully a good night of rest will help me mend up.
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2/23/21 Not Creative

Can't wait to get some things behind me so I can shift my focus. Got some pretty good ideas for my essay, but not much going on with my creative form, or my breaking routine. Physical requirements are going fine. Doing well fine tuning my curriculum. Still need to get better at the Tae Kwon forms. Will focus most of my daily forms doing these for a while.
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2/22/21 PMAA Weekend

Great weekend of training with Guro Melegrito. These weekends are always filled with lots of work, but little time for anything else :-) Didn't get my usual numbers in for the weekend, and especially my running which is starting to get behind by a lot. Going to have to make up a lot over the next couple of weeks.
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2/17/21 King Tiger App

Beat down yesterday. Started the day with an early 9Round workout, but I was still pretty wiped out from Monday's workout still. So a rough physical day yesterday. Used the King Tiger App for the first time since I have had full access. I like the app, and used it to practice exclusively Wang Ho Poomse yesterday. Very useful.
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2/14/21 Happy Valentine's Day

Had to make sure I showed my love to all of my loved ones today. Talked to my mom and brother in San Antonio, and also to my daughter and grandkids in San Antonio. Misplaced my BB book, which is iritating (someone else had it). Got in a heavy workout at Planet Fitness and a 9Round workout before I came home to do some poomse. Very productive day!
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2/13/21 BB Class

Had a great day of classes this morning. I don't get to spend as much time in the school as I would like, so I really enjoy these days. Got my BB class in, worked with a bunch of kids, had a mentee session, scrubbed some mats, watched a friend compete in a Crossfit competition, went to Christian's basketball game. worked on more requirements :-)
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2/9/21 No Day Off

Thought about taking a day off from my workout schedule. Been working out once or twice a day every day for weeks, on top of the additional requirements for the BB cycle. Thought maybe I should give my body a day to rest and recover, but I actually feel pretty good. Therefore, I am going to push on and continue my daily workouts for the time being. This week will end the 42 day fitness challenge I began with my Crossfit gym. Interested to see where I end up at the end of the challenge, but I intend to continue the challenge throughout the BB cycle. Last check I was down 12 lbs.
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2/6/21 Black Belt Pretest

Started the day off too early and too cold. Run went fine for the first mile, then my back tightened up on me. At 1.5 miles I had to stop and stretch. Considered stopping and redoing run, but I decided to push on. Should be an easy time to beat. Thanks to Master Burkart for running most of my last mile with me. Felt fine with the rest of the pre-test. Maybe I'll skip the deadlifts before the physical test...
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2/4/21 Long Day

Another 300 Push Up Day. Things are going well. Wondering how many days I can go without getting a day off. Got another In-Body scan scheduled for tomorrow. Checking my midway progress on my 42 day challenge.
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1/31/21 Double Up

Able to do my first full double workout in almost a month. Got a good session of requirements, miles and weights in at Planet Fitness, then able to complete a 9Round workout with lots of pushups and V-situps in between every round. Got some more mentee sessions in after BB class on Saturday. Going to have the double stick form #2 down for all of our guys :-)
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Jan 29, 2021 Max Out Workout

Did a fun 9Round Maxout Workout yesterday. Literally knocked out hundreds of requirements. Had my best Crossfit workout since being sick, and a good Black Belt class this evening. Also got my first mentee session in tonight, with 3 scheduled for tomorrow. Feeling good!
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Jan 27, 2021

On my 3rd week of feeling under the weather, but my workouts are getting a little better. Had a pretty good Crossfit workout this morning that had a lot of requirements in it, so that was a bonus. Hope to be back to 100% before the pre-test.
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Feb 26, 2021

Getting behind on my running. Still getting over being sick. Cardio/breathing is not back yet, and I have been extremely busy covering for other sick employees. Can get a lot of requirements done at work :-) This is also the busy time of year for marketing and getting new members, taxes, and PPP. Going to have to double up on a lot of my miles coming up soon.
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Jan 23, 2021

Good Black Belt Class today. A little disappointed I couldn't get any mentee sessions in, but did get a schedule set up. Watched Master Natasya practice a technique for her creative form. Got me kind of excited to start working on my own. I am not a very creative person, so this is quite the challenge for me.
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Slow week

Not feeling well all week. Think I may have a double ear infection. Will propably go to emergency clinic today. Able to get in my requirements, but not my usual numbers. Hopefully feel better tomorrow.  
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Blog Editor

Well I made a blog on here earlier and hit the Publish Post button. It didn't post, I don't feel like rewriting it. Today was awesome!
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No Sleep

Sundays is my big day to knock out a lot of requirements. Every Sunday is 1-1.5 hours at Planet Fitness followed by a 9Round workout, and now poomse and self defense practice. Over did it a little this week, and my shoulders are both in a lot of pain. Shoulder pain wouldn't let me sleep, so I finally got up at 3:30. Canceled my Crossfit for today, but I work a double, so lots of time to get requirements in.
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Goals for Spring BB Cycle 2021

Been 5 years since we tested for our last TKD Black Belts. Will be six years (at least) until we test for our next. So I want to use this cycle to focus in on a few goals. I want to lose a few pounds that I put on this year, and I want to master the elusive double-under that has been avoiding me for almost 7 years. To these ends, I have joined a challenge at my Crossfit gym and taken an InBody scan to get all of my initial body make up details. I will take one more mid point scan and a final scan after 6 weeks. I will also spend the majority of my jump rope requirements practicing my double unders, with a goal of being able to string together at least 20 by the end of the cycle.  
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Twisted Ankle

Step backward and tripped over a piece of equipment 30 minutes before BB class on Friday. Twisted my ankle and banged up my achilles and big toe. Made class a lot of fun. Saturday was mostly a rest and recovery day. Back at it on Sunday and Monday.
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Max Out Week

Tough Crossfit week with one rep max for a different lift every day. I only go 3 days per week, so it won't be that bad.  Got a personal record on Monday for Jerk Press. Today is Squat Snatch which is a bad movement for me, and not good for my shoulders. No problems yet getting in all of my requirements.
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First 5K

Good weekend. Got another Saturday BB class in and a mentor session. Ran a 5k yesterday before my 9Round workout and lots of requirements. Ready for the heat to subside
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More Tae Kwon

Pushups, situps, burpees, even pullups should be no problem. Getting runs in and doing jump rope are my biggest physical challenge. Still doing poomse and self defense that I know well to get the numbers. Need to get more comfortable with the tae kwon forms so I can practice them more. Going to try to get a mentor session and BB class in this evening.
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Another Monday

Had my first Mentoring session in years on Friday. Getting in lots of requirements, but I have to review videos of the newer forms. Need to spend more time doing the newer forms so that I can become more comfortable doing them.
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Internet Out

My AT&T internet was out at my house all day yesterday and this morning. Last week I had Spectrum internet out for a a day in Cornelius, and the week before out for a day in Huntersville. Not sure if everyone is doing upgrades or maintenance due to high demand, but it sure is inconvenient not to have internet when you are forced to do so much online. Rant over. See y'all at Black Belt Class.
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Rest Days?

Crazy amount of achilles pain this morning. Rough start. Loosened up as the morning went on. Body is starting to get tired. May have to build in some rest days.
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Why I Work Out Early

Stuff happens, and yesterday a bunch of stuff happened. After my morning workout, I heard that my big bus had broken down taking kids to the park, and I had no internet at one of my gyms. Meeting my mechanic and working on the bus with no success; Going to the gym to troubleshoot internet, only to find Spectrum service was down in the area; broken down vehicle on overpass and road construction on Catawba. Going back to cooled down bus to try to get started (not); Going to work and spending hours trying to find a shop that can handle the required engine repair, and arranging towing of a school bus. Life gets busy. Don't procrastinate. Get your stuff done early. End of rant!  
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Time to Journal

It is so hard to make time to journal. I tell myself 10 times per day to enter a post, but then I get sidetracked. Then I wake up the next morning and realize another day has gone by without a journal entry. Obviously need to commit time for this and create the new habit
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It Has Been A While!

Just like evrybody else, I am extremely busy. Now is the time to create my schedule to manage all of the requirements with a "stuff will happen' mentality. As much as possible, I want to get ahead and stay ahead. My achilles issues and pain are going to be my biggest challenge, but that is what the cycle is all about. We need to push past our comfort zone and overcome our obstacles. I do not anticipate having to modify my requirements. Going to buck up and get it done.  
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Overnight Testing

Well, the night time testing is over. I did not do as well as I would have liked to do. Made some mistakes, and had some forgetful moments. This is usual for me when I am up past my bedtime. Really glad that Master Evins was able to do this tonight. Worried about him today, especially for the Tea Ceremony.
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Big Day

Last minute tweaks to my music, and i think I am done. Ready for tonight and tomorrow afternoon
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Slept In

Must have done some good work yesterday. I slept for an extra hour and a half this morning. Worked on 3 position snatches for strength WOD: x2 4 Jerks (135lbs) 5 FSquat (135lbs) 6 PCleans (135lbs) 30 Pullups 40 Pushups 50 Situps Practiced a lot of flying side kicks jumping over as high and long of a pile as possible. Will see how this goes at testing.
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Master's Testing

Went to watch Masters Jackson, Geeson, and Brodie test for their next rank in Goldsboro on Saturday. They did a great job, but didn't give me any great ideas for my breaking routine. Kind of forgot about the Nai Bin Jin forms. Spent some time working on them today. More work to do.
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Getting Stronger

Having nagging arm/shoulder injuries for the last 7 months, finally healing up, allowed me to get a personal record today with weight overhead. Close to my body weight (I'm heavy). Spent some time working on my breaking kicks today. Mentor session with Master Evins  
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First Workout Back

Did my first weight class since injuring my hip last week. Kept the weight light, and everything went well. No pain. Ready to keep on working and getting ready for testing.
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Whining

Spent yesterday feeling like an old man. Hurt my hip pretty badly, probably from doing deadlifts. Never had this particular injury, so hoping that ice and rest will heal it up in short time.
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Another Day

Failed to get 200 lbs twice trying to get a 1 Rep Max on Push Presses. Got 195 lbs WOD: 10-9-8-7-6-5-4-3-2-1 TNG Cleans (115 lbs) Pullups TNG Jerks (115 lbs) Touch and Go movements with no pauses. Every pause requires a 100 m run/sprint
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Happy Easter

Busy day today. Not sure if I will have time to get a run in. Family Easter dinner today. Need to keep it real and not eat poorly.
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Axe Workout

Chopped down two trees in my backyard, and cut my Crepe Myrtle back. Then spent hours trimming bushes and cutting firewood with my axe. Pretty exhausted. Going to feel this tomorrow.
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So Tired

Practiced a lot of dynamic kicks yesterday. Trying to get my 540. Legs and back are so tired. HSPU and weighted plank holds (45 lb) today WOD: 50 calorie row 50 pushups 100 squats 50 push press (95 lbs) 50 calorie row
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Feeling Good

Think I will work on some dynamic kicking today. Want to get my 540 back (and better). More work on hurricane hook kicks. Black Belt class tonight, and PMAA
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First Workout Back

Back from taking a week off sick. Felt good. 5 lbs short of a PR on Strict Press WOD: 400 m Run 30 OHS (115 lbs) 400 m Run 30 Lateral Burpees 400 m Run 30 Slam Balls 400 m Run
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Art of War

Don't start no war with me... I have the scoop. I finished my book. Very interesting read. Sun Tzu's book is supposed to be the benchmark by which all military leaders must adhere to acheive success. Most of it seems like common sense type of stuff, but, who knows. We see leaders all the time seem to exhibit no apparent common sense.
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Physical Test

Took my physical test today, since I am unable to attend early on Saturday. Feeling pretty sick, but I was able to get through. Running was the hardest part. Couldn't beat my pretest time (7 sec slower). Hope I feel better tomorrow. Too much work to do.
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Recovering

No sleep Sunday night. Feeling like I had to throw up most of the afternoon. Still able to work and do some make-up tests. Feel better today, but still not 100%. Got my physical testing tomorrow morning, since we are not able to attend Saturday morning. Hope I feel better tomorrow.
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Lesson Learned

Went for a run this weekend, and stopped a few times to get in sets of pushups, situps and plank holds. It is not unusual for me to add burpees or pushups, etc. to my runs. This time, however, I did my situps on the concrete, wearing only shorts and a tshirt (no jacket). I now have two abrasions on my tailbone from the concrete. Bad idea. 
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Creative

I would say my creative form is half done. Need to shoot a video and post it to the facebook site. 16.3 at the box this morning. 5 rounds of 10 hang power snatches (75 lbs) 4 rounds of 5 C2B pull ups Also interesting to do the strength training after the WOD. 2 x 5 thrusters 2 x 3 thrusters (125 lbs) Finished with some ab work, pushups, and stretching.
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Wall Balls

Worked on HSPU, C2B and ring dips 400 m run 100 wall balls 400 m run More dynamic kicks with Master Evins Testing at Lake Norman tonight
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Physical Test Preview

Worked out at King Tiger with our BBC ladies. 2 mile run followed by 36 pushups, 39 situps, 23 burpees, 26 v-situps, 2 min plank hold
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Instructor Camp

I can feel that I need to rest. We had a great camp with lots of hard training, late nights and long travel. My body tells me when my immune system is compromised, and I try to listen. No workout this morning for me. Will go for a run shortly. Should be back to full strength tomorrow.  
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Another Day

Still trucking along. Fitness feels pretty good. Haven't lost the weight I wanted for this cycle yet. More work to do. Handstand Push Ups are getting better. DU jump ropes not so much. WOD: 3 rnds 30 wallballs (20 lb) 20 box jump 10 Power Clean (135 lb) Hitting extra ab work after every workout, and extra stretching. More Poomse work with Master Evins, and Instructor Camp prep  
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Test Prep

Think I have my brick breaking routine in mind.  13 bricks in multiple breaks. Also been working on my creative form with a cane. pretty happy with my longest run in a while on Sunday (4.5 mile) Today's workout Heavy Push Press - This hurt my shoulder a lot WOD: 800 m run 100 jump rope 25 thrusters (95 lb) 50 KBS (55 lb) 25 thrusters 100 jump rope 800 m run No pain from this workout.
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Crossfit Open

The Crossfit Open started last night. Although I am not a registered participant due to my shoulder injury, I will be doing the weekly open workouts on Friday mornings. 20 Thrusters (135 lb) WOD: 20 min AMRAP (6 Rounds + 27) 25 ft Walking Overhead Lunge (45 lb bar) 8 Burpees Over Bar 25 ft Walking Overhead Lunge 8 Chest 2 Bar Pull-ups Post workout sit-ups, stretching and got 5 rounds of jump rope Home for post workout smoothie (see video on FB)
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Creative Form

Spent a lot of time today working on my creative form. Lots of cane twirling, and dynamic kicks. Not able to make Black Belt class or PMAA class tonight. Short-handed but productive day at work.
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Cool WOD

Yesterdays workout had me on my back for almost 10 minutes after, and I didn't even finish. Started with strict press. Got the weight I failed at 2 weeks ago. Still 10 lbs below my PR 50 cal row 25 front squat (115 lb) 50 kbs (55 lb) 50 ab mat situp 50 kbs 25 front squat  50 cal row (only got 30 cal in the 20 min cap) Felt great later in the day. Shoulder continues to heal (I think). Less and less pain.
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Feeling Good

Felt beat up and in a lot of pain this morning. Morning workout went well. Started a new supplement regimen, adding O2 Gold and Bio Charge before and during workouts. Lots of new dynamic kicks with Master Evins. Shoulder not hurting, and back seems better. Even jacked up elbow from last night's BB class isn't hurting much.
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Bad Back

Jacked up my back working out yesterday. Back may have been not right before, but it was definitely spasmed up after my car ride home. A lot of power cleans (new PR on Hang Power Cleans). Felt my back getting tight on Toes-to-Bar. Still able to get lots of work in, and plan to today as well. Probably need to hit the Ibuprofen pretty hard today.
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Starting to get excited

With so much going on and with deadlines looming, testing will be upon us quickly. I need to start making more headway on my creative things. Think I have a copy of Art of War here somewhere that I have never read. Want to get my book read this week and report written. Also want to get more work done on my creative form for testing.
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Superbowl

Maybe it was the disappointment of the big game, or the less than perfect eating I did yesterday... but I really felt like I needed my morning workout. Warmup: 6 min 100 m  10 Air squats 5 pushups 10 mountain climbers 5 pullups Strength: Heavy Hang Power Snatch 5 x 70% = 95lbs 5 x 75% = 100lbs 5 x 80% = 110lb 5 x 90% = 120lb Workout: Wallballs 20-20-20-20-20 (20lbs) Power Snatch 10-8-6-4-2 (120lbs) Then ran an extra 1.5 miles Back to better, healthier eating today :-)
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Pullups

Doing my pull ups the last couple of days has got me motivated to get better at this. WOD today Burpee Box Jumps Slamballs Push Press   Strength was alternating pullups and hollow rock/ superman, with warmup of DUs, lunges and T2B.   Training with Master Evins. Lots of work on forms.
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Forms

Had a nice couple of Black Belt classes yesterday. Lots of work on forms. Lots of changes to get down.  
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Double Challenge

So Master Chelley had us do the FB challenge yesterday, but she forgot to have us do the poomse before and after each round. So,... we did the challenge a second time with the poomses. Nice quad burn going there. Also ripped the seam of my pants doing the first set of air squats. LOL With about 4 days to go in my initial 24 day challenge, I have lost 9 lbs. Goal is to loose at least 12 more lbs.
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Pre-Test

I plan to run my 5K run to get my baseline for the physical exam. Not expecting to break any records. Just getting over (I hope) this cold I have had for the last couple of days. My pre test results were a little disappointing. Push-ups (1 min)    38 V-ups (1 min)         26 Burpees (1 min)      22 Pull-ups                  5 Really need to work on my endurance
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Sick Day

Yesterday was a recovery/get well day.  Continued with 24 day challenge. Let shoulder rest for the day. Plan to do the jump rope challenge this morning after my workout.
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Stupid Shoulder

Slipped on the ice and aggravated my shoulder. Heavy snatches and overhead squats left me in pain all day. I did my pre test, but I was limited by my pain. I will redo today.
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Ice, Ice, Baby

I went out to jog, and the ice was too bad. Hard to even walk. Ended up doing .8 miles of suicides up and down my steep driveway (which was bone dry thanks to my work of the previous days). Also went for a walk and did 150 pushups and 100 situps while outside. Took a little over an hour. Actually nice and sunny today. Probably wait until tomorrow or Tuesday to take pretest.
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Pre Test?

It is motivational to see all of the posts with the candidates pre-test results. Will do mine later this morning. Still don't think I can get my run in today. I will run, but not sure if I want to time my run on ice and snow. Then time to watch some FOOTBALL!
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Snow Day

Nice day to get some requirements and some essays done. Hope I can survive with no bread and milk :-) Hope I have a jump rope at the house :-(
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Death by Thrusters

Actually wasn't that bad. Warmed up with alternating Hand Stand Push Ups and weighted Plank Holds (35 lbs). Got my arms good and tired. Finished 9 rounds of EMOM  3 Burp 1 Thruster 3 Burp 2 Thruster 3 Burp 3 Thruster . . 3 Burp 9 Thruster = 27 Burpees and 45 Thrusters (95lbs) Lots of Poomse work with Master Evins Tiring day.
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