Erin qualified for French Throwdown at the end of June. She has allowed me to guide her training in order to sharpen her abilities. Over the next few weeks I will be posting some of her training. this is not a “how to”, The prerequisite for this training to work is being her. But if you know enough about her and her current state, seeing this might help one understand how we guide.



30min bike erg easy

Every 5min for 30min

2min bike erg @ 185-200w

5x push press @35s DB +20m overhead walk

20x push ups

Plank for remainder. 



Warm: technical BB warm up

Work up to heavy double power snatch

1-2-3-4-5 ring muscle up

MU technical work


Pick personal training that is greater than 90min



Warm 10m of everything

Squat Hell 10min

For Time:

10-20-30-40-50 double under (each set must be unbroken)


20x wall balls 

20m walking overhead lunge 50/35 DB

20x cal air bike

50-40-30-20-10 double under (each set must be unbroken)

This is a play on a workout by OPT called flight simulator. 

Cool down

60min spikeball




5 rounds NFT

20cal bike erg

20Double under 

20 walking lunges 

Prepare shoulders 

3rounds NFT

10x scap pull

10x hollow swing

5x strict pull up

15sec hold at the top

Hand stand walk 3 attempts max distance between rounds

Alt. EMOM/ 60minutes 


7x Burpee pull up

9x Chest to bar

9x burpee box jump 

11x wall ball

11x burpee



AM LSD 60min


Warm up 

5min third world squat 

3 times through

10x pistol kick outs

10x Cossack swift kick outs

10x deck squats

Work to heavy snatch complex (25min cap)

1x high hang + 1x hang + snatch balance + OHS

5x5 AHAP

Push jerk from tack

5x5 AHAP

Pendleton’s row 




30min Convo pace

20cal airbike

20cal ski

400m run


Mobilize shoulders with band

3x10 hollow rock

3x10 bird dog

3x10 hollow swing

3x10 scap pull up

3 rounds NFT

3x wall walk

6x shoulder taps (feet together)

9m bear crawl

Rest as needed between

Olympiganza power clean +power jerk

EMOM starting at 55lbs do one C&J + 4 burpees over bar. Add 10lbs every minute go until failure or unable to get the work done in the required minute. 


For Time:

21x ball over shoulder @100lbs

21x pull ups

15x ball over shoulder @100lbs

15x chest to bar 

9x ball over shoulder 

9x muscle ups. 


“To exist is to survive unfair choices”




Strip everything down to its most basic truth. It isn’t about the question itself but the nature of questioning the Self. 




5 rounds NFT

40cal airbike

400m run

40cal row

Work to heavy snatch complex 

1x Snatch + 1x hang snatch + 1 OHS

3 rounds for time

20cal airbike

400m run

500m row



80min MTB at easy pace


How Do You Do?

I made a run South this weekend to exact revenge on the Schaffer climb in Moab, UT. I think I was staring up at the same spot that I retreated from last time when I had a familiar feeling, like I wasn’t going to make it. The climb is staggering, perhaps because the buy-in is not an easy one. Erin must have seen my pained face because although she was having a hard time 2 hours in on her very first MTB ride in 13-years, she affirmed that she would give it a try.

I hate putting people in bad positions because it usually means that I put myself there too. I was expecting 4-hours in the saddle, and thought if she could make it to the top then it would be a fairly simple coast back to the car. Paradoxically, I love falling prey to a bad position on accident, the unintended consequence of ego + distance + stupidity, I never want it but I always need it.

Erin was taking her time, taking care of herself, and giving me the distance I needed to do whatever it was that I needed to do. I thought that I would jet to the top, rest up for 10-15 while she plotted along, but getting up and looking back at a distant image of her walking had me worried so I descended and found her cramping up 6 switchbacks from the top. She assured me she was fine and that she would make it, so up I went a second time, passing the monolith bends that had evil angles that only a granny gear could contend with.

I was feeling fairly proud of myself, like I made up for some injustice that was bestowed upon me when from the top I glanced down to see Erin fall over into a ditch, she had barely made it up one more switchback. I didn’t even have to ask because I’ve been in that same position, so empathy had me back down the climb once again.

Telling some one to get up and keep moving who is experiencing involuntary muscle cramps is the sweet reminder that all of us have athletically induced amnesia. I could have tried to explain what she did wrong, but I don’t really think there was anything in particular, other than going too far or too hard, but is that really wrong? I mean that is what we are out here to do… to learn how to do and part of that doing is learning how to put the wheels back on once they fall completely off.

I kept checking my watch but by the time we got to the top and she was able to remount and start spinning easy I knew the  4-hours that had already passed would soon be 5 and then 6.

In the end I came to get what I wanted but ended up with what I needed, a long haul in the saddle, but even more so, to know that I share my life with an incredibly stubborn but equally inspiring human being who knows how to do.


Work to heavy snatch or clean and jerk


Each individual must complete the buy in before the team work begins. 

Only choose one movement per option (ie; burpee + KBS + HSPU)

3-6-9-12-15-18-21 calories/burpee

2-4-6-8-10-12-14 wall ball/KB swing

1-2-3-4-5-6-7 HSPU/T2B

As a team of 5 complete:

5km row + 5km ski 

20min time cap, timer starts when the first person from each team finishes their buy in. 2 people may work at once. 


Ride: MTB 5hr56min 4800ft of elevation