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The Laboratory.
Longevity through potency
I don't just want to be healthy, I want to be capable.
At 47, my focus is on building a body that lasts without sacrificing power. My programming follows the principles of classic CrossFit GPP (General Physical Preparedness). This means constant variance: lifting external loads, moving with purpose, and mastering body control. The aim is to be ready for any challenge life throws at me, whether it's a demanding day at work, active time with my family, or a long day in the mountains.
December 8, 2025
Iron & Air
*** WARM-UP ***
3min C2 bike (progressive pace)
10x alt. spiderman lunge + t-spine rotation
10x inchworm
10x barbell good morning (empty)
10x banded monster walk /side
5x Romanian deadlift (empty barbell)
5x hang muscle clean
5x shoulder pressThen 3 sets for quality
5x deadlift
*Increasing weight to working load (80%)*** STRENGTH ***
4 supersets for quality
3x deadlift (80%)
3x high box jump (step down)
*Rest 2-3min between sets
Stimulus: Heavy load, low volume. Focus on perfect mechanics.*** METCON ***
"The Turbine"
4 rounds each for time
15/12 cal. C2 bike
12x double DB deadlift
9x lateral burpee over DB
6x double DB push press
*Rest 2min between rounds
Stimulus: Aerobic Power / Lactate Threshold. Sustainable high intensity.*** COOL DOWN ***
1min pigeon pose /side
1min Jefferson curl with light DB
2min child pose with deep breathing
3min C2 bike (progressive pace)
10x alt. spiderman lunge + t-spine rotation
10x inchworm
10x barbell good morning (empty)
10x banded monster walk /side
5x Romanian deadlift (empty barbell)
5x hang muscle clean
5x shoulder pressThen 3 sets for quality
5x deadlift
*Increasing weight to working load (80%)*** STRENGTH ***
4 supersets for quality
3x deadlift (80%)
3x high box jump (step down)
*Rest 2-3min between sets
Stimulus: Heavy load, low volume. Focus on perfect mechanics.*** METCON ***
"The Turbine"
4 rounds each for time
15/12 cal. C2 bike
12x double DB deadlift
9x lateral burpee over DB
6x double DB push press
*Rest 2min between rounds
Stimulus: Aerobic Power / Lactate Threshold. Sustainable high intensity.*** COOL DOWN ***
1min pigeon pose /side
1min Jefferson curl with light DB
2min child pose with deep breathing
December 6, 2025
Long Duration
*** WARM-UP ***
2min C2 bike (easy)
2min C2 bike (moderate)
1min C2 bike (hard)
1min alt. samson stretch
1min alt. toy soldier
1min sumo squat stretch
1min inchworm + push-up
1min alt. box step-up*** METCON ***
"The Garage Chipper"
For time
2000m C2 Bike
50x DB box step-over
40x parallette push-up
30x medicine ball clean
20x v-up
10x double DB devil press
2000m C2 Bike*** COOL DOWN ***
Lay on floor, legs up the wall.
Decompress.
2min C2 bike (easy)
2min C2 bike (moderate)
1min C2 bike (hard)
1min alt. samson stretch
1min alt. toy soldier
1min sumo squat stretch
1min inchworm + push-up
1min alt. box step-up*** METCON ***
"The Garage Chipper"
For time
2000m C2 Bike
50x DB box step-over
40x parallette push-up
30x medicine ball clean
20x v-up
10x double DB devil press
2000m C2 Bike*** COOL DOWN ***
Lay on floor, legs up the wall.
Decompress.
December 5, 2025
Unilateral Strength & Core
*** WARM-UP ***
3min jump rope (mix singles/doubles)
Then 2 rounds for quality
10x banded good morning
10x KB deadlift
10x Russian KB swing
10x downward dog + sealThen 3 rounds for quality
15x AbMat sit-up
20sec L-sit hold (on parallettes)*** STRENGTH ***
3 supersets for quality
8x double DB Bulgarian split squat /side
12x double DB Romanian deadlift
*Rest 2min between sets.
Stimulus: Addressing imbalances. The split squat is potent for hip mobility and strength.*** METCON ***
"The Grip Test"
For time
50x double-under
21x American KB swing
50x double-under
15x American KB swing
50x double-under
9x American KB swing
50x double-under
Stimulus: Power endurance. High heart rate from the rope, explosive hip extension from the KB.*** COOL DOWN ***
1min calf smashing on foam roller /side
1min pigeon pose /side
3min jump rope (mix singles/doubles)
Then 2 rounds for quality
10x banded good morning
10x KB deadlift
10x Russian KB swing
10x downward dog + sealThen 3 rounds for quality
15x AbMat sit-up
20sec L-sit hold (on parallettes)*** STRENGTH ***
3 supersets for quality
8x double DB Bulgarian split squat /side
12x double DB Romanian deadlift
*Rest 2min between sets.
Stimulus: Addressing imbalances. The split squat is potent for hip mobility and strength.*** METCON ***
"The Grip Test"
For time
50x double-under
21x American KB swing
50x double-under
15x American KB swing
50x double-under
9x American KB swing
50x double-under
Stimulus: Power endurance. High heart rate from the rope, explosive hip extension from the KB.*** COOL DOWN ***
1min calf smashing on foam roller /side
1min pigeon pose /side
December 3, 2025
Gymnastics Density
*** WARM-UP ***
3 rounds for quality
30x single-under
5x inchworm + push-up
10x scapular pull-up
10x hollow rock*** SPECIFIC ***
3 sets for quality
3-5x strict pull-up
3-5x strict ring dip or parallette dip*** STRENGTH ***
EMOM 12min (6 sets)
Minute 1: 5-8x strict weighted pull-up
Minute 2: 8-12x double DB bench press
Stimulus: Hypertrophy/upper body strength.*** METCON ***
"Garage Cindy"
AMRAP 20min
5x strict ring dip or parallette dip
10x push-up
15x air squat
Stimulus: Muscular stamina.*** COOL DOWN ***
100x band pull-apart
1min pec stretch on rack /side
3 rounds for quality
30x single-under
5x inchworm + push-up
10x scapular pull-up
10x hollow rock*** SPECIFIC ***
3 sets for quality
3-5x strict pull-up
3-5x strict ring dip or parallette dip*** STRENGTH ***
EMOM 12min (6 sets)
Minute 1: 5-8x strict weighted pull-up
Minute 2: 8-12x double DB bench press
Stimulus: Hypertrophy/upper body strength.*** METCON ***
"Garage Cindy"
AMRAP 20min
5x strict ring dip or parallette dip
10x push-up
15x air squat
Stimulus: Muscular stamina.*** COOL DOWN ***
100x band pull-apart
1min pec stretch on rack /side
December 2, 2025
Heavy Day
*** WARM-UP ***
3min C2 bike (easy spin)
Crossover Symmetry (activation)
2 rounds for quality
10x air squat (slow tempo)
10x barbell good morning (empty)
10x alt. elbow instep + rotation
30sec plank hold (elbows)*** SPECIFIC ***
4 sets for quality
5-5-3-3x back squat
*Build up to working weight.*** STRENGTH ***
5 sets for quality
5x back squat
*Heavy. Ascending load. Rest 3min between sets.*** METCON ***
"Legs & Lungs"
5 rounds for time
15/12 cal. C2 bike
10x double DB thruster
Stimulus: High intensity. The bike flush makes the thrusters feel heavier. Unbroken thrusters is the goal.*** COOL DOWN ***
2min couch stretch /side
3min C2 bike (easy spin)
Crossover Symmetry (activation)
2 rounds for quality
10x air squat (slow tempo)
10x barbell good morning (empty)
10x alt. elbow instep + rotation
30sec plank hold (elbows)*** SPECIFIC ***
4 sets for quality
5-5-3-3x back squat
*Build up to working weight.*** STRENGTH ***
5 sets for quality
5x back squat
*Heavy. Ascending load. Rest 3min between sets.*** METCON ***
"Legs & Lungs"
5 rounds for time
15/12 cal. C2 bike
10x double DB thruster
Stimulus: High intensity. The bike flush makes the thrusters feel heavier. Unbroken thrusters is the goal.*** COOL DOWN ***
2min couch stretch /side
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