Grouchy Training

[GrouchyUSMC]

01/19/22:
30 minute run (only 2.44 miles) to blow the stink off, and then some stretching. Wanted to fit some core work in later but my kids were bat**** insane so I had no time before heading to my shift.

[GrouchyUSMC]

01/20/22:
Burpee workout. Each round was 100 single unders, 10 two pump burpees, 10 air squats, 10 kettlebell swings. Planned for 10, only managed 8 before my kids were up. Total work - 800 single unders, 80 burpees, 160 push-ups, 80 air squats, 80 kettlebell swings with 24kg.

[HomeGymChains]

01/19/22:
… but my kids were bat**** insane …

Genetics??? 😂

(Just kidding! You’re a positive inspiration to all of us in the O35.)

[GrouchyUSMC]

Genetics??? ������

(Just kidding! You’re a positive inspiration to all of us in the O35.)

Hahaha, thanks HGC, you are too kind. Honestly I encourage it - I let my sons take risks and make mistakes, because that's how they learn and build confidence. I roughhouse with them a lot, Nerf battles, body slams in the pool, etc. My young daughter is just as crazy now - her two brothers will be wrestling on the floor, she will scream and run and jump right on top of them to join in. God have mercy on her future husband someday.

[GrouchyUSMC]

01/23/22:
30 minutes of HIIT on the treadmill, then core work with the TRX and ab wheel.

[GrouchyUSMC]

01/25/22:
1-10 pyramid of Brute Force Burpees, TRX reverse flyes, and TRX triceps extensions. 55 reps of each, used a 40# sandbag as my left shoulder was feeling a bit off so I went lighter. Did some 5 pump navy seals as a finisher. Total time just under 30 minutes.

[GrouchyUSMC]

01/26/22:
2 mile ruck in the snow (grocery run), then some planks and flutter kicks for some core work. Triceps are smoked from yesterday.

[GrouchyUSMC]

01/27/22:
Kettlebell circuit, grip killer for sure. Each round: swing + high pull x1 minute (heavy), swing + clean x1 minute (medium), swing + snatch x1 minute (light), rest 30 seconds, repeat on the other side. That's one round, rest 30 seconds between rounds.

Initially tried 24/16/12 but the 24 was too heavy. Ended up doing 16/12/8. Had to cut the workout short early this morning so hopefully some rope skipping and burpees before work tonight.

[GrouchyUSMC]

Some running over the weekend. Mostly HIIT due to the weather, nothing too crazy.

01/31/22:
1 mile ruck with 45# to warm up. Circuit training, total work - 1.25 mile run, 50 jumping jacks, 50 burpees, 50 air squats, 40 rucksack curl to press to triceps extension, 100 crunches, 60 push-ups, 4 minutes of plank holds, 60 one arm rows per side.

02/01/22:
30 minutes of stairs with a 45# rucksack. Over 2600 steps, covered 1 mile including short walk to and from. I then did a core circuit by Stew Smith, 280 reps and 2 minutes of plank holds.

[GrouchyUSMC]

02/02/22:
45 minutes of Iron Wolf calisthenics. 140 eight count bodybuilders, 140 four count flutter kicks, 140 four count jumping jacks, 140 lunges per leg.

I then did a kettlebell complex with 12kg - each exercise was done for 2 reps, then 4, then 6, then 8, and finally 10 reps each without putting the KB down. Two hand swings, one arm swing per side, thruster per side, snatch per side. Totaled 30 reps of each movement. Nice little finisher.

Pull up work, 12 reps total. Left shoulder seems better for vertical pulls again, but taking it easy.

[Athena]

Vietnam veterans had a rough time, I always go out of my way to thank any Vietnam vets I can identify for their service. My uncle actually did several tours in Vietnam as part of Marine Recon, he died at 36 due to a massive heart attack after a morning run as a Gunnery Sergeant with just two years left to retirement.

Tell your husband thank you for his service. Marines love their corpsmen.

I will tell him. I know a lot of folks don't necessarily rush to thank 'Nam vets for their service because so many experience PTSD and don't necessarily feel they should be thanked. I do anyway, but am considering switching my wording to, 'Thank you for your sacrifice.'

Also, have been rotating in some bodybuilders into my workouts, though I usually only do half bodybuilders...still need to get the courage to do the pushup part! Heh.

Love your workouts. I am working on getting a set up to do lateral drags from a plank position. I loved doing those back in the day. We have limited space, though, so I have to get creative.

Cheers,
Athi

[GrouchyUSMC]

Thanks, Athi!

02/03/22:
Felt a bit beaten down, so I did a 45 minute yoga workout. It was a good one, here it is. https://youtu.be/KObUQOsqQKI

02/04/22:
Tactical Barbell Fobbit Intervals - Each round is two minutes of treadmill running (7mph) followed by 10 one arm swings per hand with 16kg. I did 10 rounds in about 33 minutes, for a total of 2.48 miles run and 100 one arm swings per arm. Pull up work, 21 reps.

Went winter camping with my oldest son the night of the 4th to the night of the 5th for the Klondike Derby (Boy Scouts). Went down to 12 degrees overnight, cold one. He had fun and we came home that night.

02/06/22:
Mock Army Physical Fitness Test. I managed 52 push-ups in 2 minutes (weak), 85 sit-ups in two minutes (best yet), and did my 2 mile run in 17:22. I also tested my pull-up max after my shoulder injury, a conservative 6 for now. Push ups definitely need work. Run is coming along.

02/07/22:
Ruck intervals with a 30# plate. 6x1000m (walked a bit after to get the full 4 miles), best pace was 12:25/mile at one point. I then did the Stew Smith core circuit and 100 two hand swings with 24kg as a finisher.

[GrouchyUSMC]

Daughter was sick, so nothing on the 8th.

02/09/22:
Tired and worn out from working and taking care of my daughter, so I just squeezed in a quick one while watching TV. 100 2-pump burpees with a double squat chaser after each rep. 100 burpees, 200 push-ups, and 200 squats in about 15-20 minutes. I then hit some pull-ups, 21 total reps.

02/10/22:
TB Apex Hills. 10 heavy two hand swings, sprint up a hill, walk back down, repeat. My hill is about 100m and has a 13-14% grade, it's a killer. I used a 28kg kettlebell. 10 rounds total in 39:58 for 100 two hand swings and 2000m of hills. I then did a 10 minute AMRAP of 60# sandbag get-ups, got 32.

[Athena]

Daughter was sick, so nothing on the 8th.

02/09/22:
Tired and worn out from working and taking care of my daughter, so I just squeezed in a quick one while watching TV. 100 2-pump burpees with a double squat chaser after each rep. 100 burpees, 200 push-ups, and 200 squats in about 15-20 minutes. I then hit some pull-ups, 21 total reps.

Nice. Really nice. I have found myself short on time for my workouts some mornings and end up doing pushups and bodyweight lunges at work. Can't do much more than that, though.

[GrouchyUSMC]

Nice. Really nice. I have found myself short on time for my workouts some mornings and end up doing pushups and bodyweight lunges at work. Can't do much more than that, though.

Same! I work nights and have three kids, so time is at a premium. Sometimes I don't have a chance to work out until everyone else is asleep, and by 11 or 12 at night I don't have much left in the tank so I just do what I can.

02/13/22:
Baltimore City FD Trio HeroWOD, 45# rucksack for all movements. Took me 1:04:12. I did pull-up work after church, 27 reps total.

[GrouchyUSMC]

02/14/22:
3 mile hill run (about 35 minutes), core circuit with ab wheel and suspension trainer.

[GrouchyUSMC]

02/15/22:
Tired and beat, thought it was going to be a forced day off, but managed to sneak in a quick one before work. 1-10 pyramid of dead hang pull-ups x1 and navy seal burpees x2. Total work - 55 dead hang pull-ups and 110 navy seal burpees (330 push-ups, 220 mountain climbers). Not a bad day's work.

[GrouchyUSMC]

02/16/22:
Another low key day. Alternated 400m runs with 10 one arm snatches per hand for 5 rounds in 22 minutes. Total of 2000m run and 100 one-arm snatches with 16kg. In the evening, did the Stew Smith core circuit.

[GrouchyUSMC]

Catching up a bit.

02/17/22:
45 minute yoga workout.

02/18/22:
10 minute sandbag AMRAP of 5 dead hang cleans, 5 strict presses using the palms, 5 good mornings, and 5 back squats. 60# sandbag and 30# rucksack. I managed a total of 9 rounds and 4 reps, 184 reps total. Rest of the day was busy as heck so nothing else.

02/19/22:
20 minute AMRAP of 10 Brute Force burpees (burpee to sandbag overhead), 10 lateral drags per arm from plank position, 10 thrusters. 60# sandbag. Previous time I got 124 reps, this time I got 161 reps. Crushed after this one.

02/20/22:
Off day.

02/21/22:
Heavy ruck day. 45# rucksack, 100# sandbag. Took it a total of 1.5 miles in 47 minutes, 163' elevation. This one sucked today.

[GrouchyUSMC]

02/23/22:
Iron Wolf Cardiovascular Punishment - 10 rounds in 35:35. Total work - 100 burpees, 100 four count mountain climbers, 100 eight count bodybuilders, 100 jumping jacks. I did pull-ups after dinner, but I was still feeling this workout so I only got 15 total reps.

[GrouchyUSMC]

02/25/22:
TB's Fobbit Intervals - 2 minutes of treadmill running at 7mph, 10 two hand swings with 28kg. 10 rounds in 35:35.

02/27/22:
Dragging ass all weekend, so just 2 miles with 45# with my boys for an easy Sunday afternoon hike.

02/28/22:
Modified "Antonik" WOD - Each round is 7 power cleans, 7 front squats, 7 push presses, 11 burpees, and 100 single unders. I used a 60# sandbag. Goal was 10 rounds but I only managed 4 in 23 minutes before I had to start my family duties.

[GrouchyUSMC]

03/02/22: 2 mile ruck, 50#, 260' elevation in under 32 minutes.

03/04/22: March 4th REDWOD. 4 rounds of the following: 200m burden run, 20 bear hug squats, 400m burden run, 20 back squats, 200m burden run, 20 front squats. 60# sandbag. Total work - 2 miles of carrying the sandbag, 80 bear hug squats, 80 back squats, 80 front squats. I then did 44 pull-ups total throughout the day.

03/07/22: Fobbit Intervals - 10 rounds of the following: 2 minutes of treadmill running at 7.2mph, 10 two hand swings with 28kg. Total of 2.53 miles and 100 swings. Core work later on - 55 reps total of ab wheel roll outs and butterfly sit-ups.

[GrouchyUSMC]

03/08/22:
Tired and busy day, so just a quick burner of Brute Force burpees, navy seal burpees, and pull-ups.

[GrouchyUSMC]

03/10/2022:
45 minutes of stairs with a 50# rucksack, over 3400 steps. Did a short core session later in the evening - side planks and flutter kicks.

[GrouchyUSMC]

Forgot to log a few days.

03/14/22:
Iron Wolf Legs and Lungs pyramid with a 35# rucksack. Total time 38:54. Total work - 100 burpees, 200 push-ups, 100 squats, 200 lunges. Did some pull up work after, 27 total reps.

[GrouchyUSMC]

03/16/22: Legs still smoked a bit from the Legs and Lungs, so just a 3 mile recovery run today. Total time 29:54.

[Athena]

Forgot to log a few days.

03/14/22:
Iron Wolf Legs and Lungs pyramid with a 35# rucksack. Total time 38:54. Total work - 100 burpees, 200 push-ups, 100 squats, 200 lunges. Did some pull up work after, 27 total reps.

I'm assuming the burpees are bodyweight??

03/16/22: Legs still smoked a bit from the Legs and Lungs, so just a 3 mile recovery run today. Total time 29:54.

That's a nice comfortable time for a 3 mile recovery run.

Your workouts are always inspiring. When I'm done with this 8-week program that I'm currently doing, I think I'll try your stuff.

[GrouchyUSMC]

I'm assuming the burpees are bodyweight??

I wore the 35# rucksack for everything. It was pretty tough, I was sore.

That's a nice comfortable time for a 3 mile recovery run.

Your workouts are always inspiring. When I'm done with this 8-week program that I'm currently doing, I think I'll try your stuff.

Thank you! I was surprised by it, wasn't expecting that good of a pace due to the fatigue.

Just adding burpees at the end of each workout is a great start. Start with 50, work up to 100, and then when 100 feels easy you can look at adding more.

I don't do the Crossfit jumping style, I like this version. I feel it's more joint friendly and you get a better workout because it's more strict.




03/18/2022:
1-10 pyramid of sandbag cleans, sandbag push presses, and sandbag front squats. 70# sandbag, wore my 35# rucksack as well. 55 reps of each, finished in under 25 minutes. Brief rest, then 5 rounds of heavy one arm KB snatches and pull-ups.

03/20/2022:
10 mile solo overnight ruck march, 35#, over 1250' elevation. I knew it was going to suck and be boring, so I kept it low key. Took my dog along for about 3 of those miles, smoked a cigar, listened to podcasts.

03/21/2022:
Legs a bit more sore than I thought they would be (longest ruck in a while, I've been slacking) so an upper body focus today. Burpee Foundational Routine. 15 reps of each of the following: 1 pumps, 2 pumps, 1 pumps, 3 pumps, 1 pumps, navy seals, 1 pumps, 4 pumps, 1 pumps, 5 pumps, 1 pumps. Total of 165 burpees and 345 push-ups. Didn't time it. I was supposed to do pull-ups as well, but grabbed a nap before work instead - definitely the right call.

[Athena]

Re/burpees: It's the power pushup that's getting me right now. Many years ago, I taught a Boomer Boot Camp, and we did a month's worth of the eccentric movement of pushups -- we just lowered ourselves down to the floor slowly, then rolled over and got back into upper pushup position. Over and over and over until we failed. After one month, we were doing power pushups. The women in the group had never even done one pushup, and they were elated. So I'm trying to get my power back on those by doing different programs to build my fast-twitch upper body muscles. In the end, my ultimate goal is to do 50 pushups in a row without stopping. Have never gotten past 25. Ever. In years of trying, never.

As for the Anti-Fatigue caps, I swear by Hammer Nutrition. I started using their products sometime in 2014 and have never stopped.

Back when I was competing, I wish I'd known about them. I wouldn't have spent so much money on bodybuilding supp's that really weren't doing very much. I'm a VIP member, which means I get special pricing and free stuff all the time. Back when I was a trainer, I had several of my clients switched over to Hammer's Vegan Protein. They weren't vegans (nor am I), but the stuff is so high-quality, your body feels the difference. I use their Tissue Rejuvenator, Anti-Fatigue Caps, Mito Caps, and the vegan protein. They are 100% sugar-free, and I think mostly organic.

When I was cycling to work, the route was downhill for six miles from home, then one mile sort of flat, followed by three miles uphill, with the last mile being STRAIGHT uphill, as it was a mountain road. When I started to use their Fully Charged in conjunction with everything else, my time to work was cut to about 50 min's and I only had to stop three times on the last mile. Coming home took me about 53 minutes and had no stops. When I start cycling again (when I get another job close enough!), I'll start using the Fully Charged again. I swear by this stuff. I can't say it enough.

Find them at www.HammerNutrition.com You can email them or call them with any questions -- they are amazing to work with. If you guys want to order from them, PM me and I'll give you my customer number. If you reference it in your order, you'll get a discount.

Edit: One more pitch about Hammer: When they heard that a bacteria was found in brown rice, they stopped making their vegan protein until they could find a suitable replacement and a high-quality blend. That's dedication to your customers and your product. Rather than just keep pumping the stuff out and working on something new in the background, they announced their findings and stated they were ceasing production. When they started manufacturing it again, they had trouble keeping it on the shelves for the first six months!!

[GrouchyUSMC]

Thanks Athena, definitely might have to take you up on that.

03/24/2022:
Strained my calf so took it easy for a day or two there. Felt better today so I knocked out the Brute Force SandWOD "Hate It or Love It." Total work was 40 deadlifts, 40 push presses, 40 rows, 40 thrusters, 40 Brute Force burpees, and 40 pike ups. Used a 60# sandbag. Then did some pull-up work, 27 reps total.