Bench Press; 5-5-5-5-5
225 – 205 – 205 – 205 – 205; My chest is definitely de-conditioned. However, my feet where on the bench to ensure a flat back, I wasn’t able to use any leg drive. 

Single Arm KB Press x 10 reps x 3 sets
Tricep Banded Pushdown x 100 reps

For Time:
400m Zercher Cradle Walk

Banded Belt Squat March; 3 x 1:00

GHD Plank 3 x :45


Through all the injuries I have dealt with in the past years I have learned a couple things. The two things that more times than not you can continue to work are your posterior chain and midline. If you can pair those two things with some nice mobility work, more times than not you can come back stronger, healthier and more fit than you were pre-surgery. Yes, it may take a little while, but hell, time is all we got. Here are some things that Dan Pope, has given me to target work on my mobility:

Overhead Work —
1. Kettlebell Thoracic Spine Rotation x 5-10 Breaths/side
2. Scorpion Pec Stretch x 5 Lift Offs x 5-10 Breaths/side
3. Kettelbell Arm Bar x 5/side
4. Lat Stretch x 5-10 Breaths
5. Banded Reach + Roll + Lift x 5 reps/side
6. Kettlebell Windmill/Handstand Pushaway x 5-10 Breaths/side

1. Crab Shoulder Stretch x 5-10 Breaths
2. Table Top Press x 5-10 Reps
3. Crab Crawl (Forward)/Slow Pause Dip** *5-10 Breaths — 5 for the right, 10 for the left.
**This is the goal, work my way into these.

1. 90/90 Internal Hip Flexor Stretch x 10 Breaths/side
2. Segmented Bridge x 10-15 reps

Lower Back:
1. Back Rounder x 5-10 Breaths
2. Segmented Roll Up + Down Wall x 5 reps
3. Dying Bug x 10 reps/side

1. Calf Stretch x 10 Breaths/side
2. Banded Ankle Distraction x 15-20 reps/leg

Now, time for the fun stuff, here is what I got into today:

1. 4×6 Chin-up @40X1: Banded
2a. 3×10 Ring Rows
2b. 3×20 Band Pull Aparts
3a. 3×10 Tall Muscle Snatch
3b. 3×8-12 Barbell Curl: AHAP, 4 count down*

2 Rounds:
5:00 Assault BIke @ 161 BPM
3:00 Assault BIke @ 141 BPM
4:00 Assault BIke @ 161 BPM
2:00 Assault BIke @ 141 BPM
3:00 Assault BIke @ 161 BPM
1:00 Assault BIke @ 141 BPM
2:00 Assault BIke @ 161 BPM
0:30 Assault BIke @ 141 BPM

8:00 AMRAP:
Sled Power Walking, 45#

Reverse Hyper Pushes 3 sets x 10 reps

Restwise: 151019 thru 151025

So, I wanted to get into a little post about a recovery tracking device I have been using over the past couple years. The app is called Restwise. Restwise takes a couple quantitative and qualitative markers to make sure you are recovering appropriately with the training volume you have been handling. Some notable markers are: resting heart rate, body weight, SPO2 level, hours slept, quality of sleep, mood, soreness, injury and urine shade. Coming soon, it will also be incorporating your HRV score.

I am using this more now than ever to make sure I am only training when it is optimal, to make sure I’m not putting unneeded stress on my back. Acceptable scores range from 80-100%, 70% means you should be cautious when training and 60% means you should either opt for active recovery or a rest day.

You’ll hear a lot in this sport “listen to your body.” Well, shit, if it were only that easy. Having a numerical value in front of me allows me to take a step back and look at my recovery in a logical sense, rather than an emotional one. Sport is full of emotions. This is just a tool that I use that let’s me listen to my body and make sure my markers are going up and that I am limiting small set backs.

As you can see, my marker’s were all good this week and my back feels like it’s actually getting better rather than having small set backs. I’m looking for many more weeks with the same trending pattern. My goal is different this year than years past. I’m looking more forward to being able to throw around a football with friends than be able to compete. That comes next, baby steps.


Today was a fast day, got in and out. Used the CompexUSA on the “Pre-Hab” Warm-up setting to get the juices flowing in my back before getting into it. My goal over the coming months is to keep training under 90 minutes-a-day. There is no reason to be in the gym for more than this if your goals are to just be healthy and fit. I’m not training for anything specifically, so I am going to take the time that I would have been spending on training and put that to rehabbing my back. Less time training means, more time for food prep, mobility and recovery work.

Mobility Work:
3:00/side – Couch Stretch with Band Distraction
2:00/side – Calf Stretch

Lateral Band Walks x 10m/side x 4 sets
Reverse Hyper x 20 reps x 4 sets
Crossover Symmetry – Activation

A1. Strict Muscle Up x 3 reps x 4 sets
A2. GHR x 15 reps x 4 set
5:00 Assault Bike @ 141 BPM
Rest 1:00 x 5 Sets
Supine Plank x 1:00 x 3 sets
Ab Roll Outs x 20 reps x 2 sets


Yesterday morning I saw Daniel Pope to get some work done. The session started off with some e-stim and heat, followed by dry needling, adjustments and exercises. What we are working on right now is building strength in my anterior chore in order to support my lumbar spine. My anterior core has always been weak and Dr. Perry Nickelston told me years prior that I use my pelvis rather than my transverse abdominis for stabilization. Welp, shit. Here is what we did yesterday:

Physical Therapy:
A1. 1/2 Kneeling Anterior Core Chop (Low to High) x 10 reps/side x 3 sets
A2. 1/2 Kneeling Anterior Core Chop (High to Low) x 10 reps/side x 3 sets
A3. Single Leg Romanian Deadlift x 10 reps/side x 3 sets

Once this was all over, I did a couple minutes on the inversion table, went to the gym and did my training for the day, which was:

A. Front Rack Lunge Step x 5 reps/side x 3 sets – 65#
B. Reverse Hyper x 20 reps x 4 sets
10 Rounds:
10 Calorie Assault Bike
10 Strict Pull-up

Rest 5:00

10 Rounds:
10 Calorie Assault Bike
10 Strict Ring Dip

Mobility Work:
Ankles, Anterior Hip Capsule, Thoracic Spine



Well, I have been out of the game again and here’s why. Yesterday I found out my back problems are bigger than we may have thought. I have a mild to moderate disc bulge at L4-5 and a mild disc bulge at L5-S1 with that comes some neural formaminal narrowing and my nerve roots are getting pressed on. I also have a little bit of spondylosis, which is most likely something that has been happening over time.

I have been debating for some time keeping this hush, hush and just doing the rehab and keeping it under the rug. However, what I realized is that if I do that. It helps no one. There are many people going through bulging disks. According to the internet (which, you should always believe) about 52% of the population have a bulging disc, whether they have pain or not. This is definitely something that can be fixed with some targeted physical therapy, chiropractic and targeted programming.

I do plan on getting back to the level at which my body is ready to compete at and I plan on sharing that journey with the internet. Mainly, because I hope that I can help someone else that is in pain. For the past 2 months I have been doing a boatload of core work, strict gymnastics, assault bike work and swimming. I plan to keep doing so and adding some things in now that I know exactly what is going.

So here is what I did yesterday:

10:00 Assault Bike @ 141 BPM
Rest 2:00
6 Rounds:
2:00 Assault Bike @ 174-186 BPM
2:00 Easy Spin
Hollow Hold x :30 x 4 sets
Back Extensions x 10-12 reps x 4 sets



Well, I hurt my back. I did. I didn’t listen to my body and I hurt my back. I felt weak coming back from the 2015 CrossFit Games and instead of taking the weeks off my body needed, I rushed back into the gym and got pinned by a 225# Back Squat (<50% of 1RM). For weeks, I could barely walk, bend, tie my shoes, coach, shower, get out of bed, etc.. However, nothing is structurally wrong, I didn’t injure a disk or vertebrae. In the grand scheme of things it’s really not that bad. It just needs time, so I will listen, and be bored.

However, I am starting to be able to do some more things, so here is what we got on the plan for Monday, September 14, 2015, the first day I’m considering that I am training for the 2016 CrossFit Games.

A. Ball Push-ups x 20 reps x 3 sets
B. Hanging Tuck Raise x :30 x 3 sets; This was tough. No stability in core or low back.
C. Strict Ring Dip x 10 reps x 7 sets
D. Arch Ups x 20 reps x 3 sets

A. Front Rack Step Up; 12RM/side
B. Take 90%; 2 sets x 12 reps
C. Box Squat x 5 reps x 5 sets **film this for me
D.1 Strict MU x 2 reps + 5 sec. Negative into 15 sec. hold x 5

D.2 Weighted man test (3.2.1) x 5

10 Legless Rope Climb
5K Assault Bike
400m Sled Push, 4 Plates