IRONOX

5 WORDS or Five WORDS, Oatmeal, Maple Syrup, Trail Butter

2022-10-19T14:07:00.001-05:00

Lionel Sanders using the Maple Syrup in one of his nutrition, training videos.

Maple Syrup for athletes has been around a long time. Eric BugenHagen, aka

Rick Boogs has promoted it in his workout videos for a long time.

Eric Bugenhagen, NCAA Wrestler, Strong Man. Lionel Sanders Professional Triathlete, both on different spectrums of athletic endeavors.

For sure Maple Syrup is cheaper than sports gel and more eco friendly.

The combo of Oatmeal, Maple Syrup and Trail Butter. That my athlete friends

is extremely healthy and a great snack. (credit, internet, log cabin pic, lionel sanders pic)

RealGainz Riding Challenge April-2022

2022-04-02T17:55:00.002-05:00

2022.

April Real Gainz Riding Challenge, Month of April.

Must Ride outdoors, minimum of 10 miles each ride.

Ride for the whole month of April, record mileage

Garmin or Strava. Challenge invented by Kale Poland,

Wayne Kurtz. I finished Day 2, on the Salsa Warroad.

47mm tires. Might need to switch the tires, to get some

speed. But, mostly this is forcing me to ride outside. Since,

I record majority of my miles on my WAHOO KICKR, with ZWIFT.

Dan John Annual 500 swings a day, total 10,000

2022-01-04T12:52:00.001-06:00

Little did I know Dan John had his annual 500 swings a day challenge.

So, I will add this for the next 20 days. It equals 10,000 swings in 20 days.

Dan John is a weightlifting and Strength coach Guru. He has written alot

of plans and programming over the years. The famous program was

first authored I believe on the Website/blog . T-NATION.

300 Kettlebell Swings a day..

2022-01-02T08:15:00.001-06:00

300 Kettlebell Swings a day for 100 days.

Last year, I did 100 Kettlebell swings for 100 days.

Using various weight, of course it is more than 300 , because

I am following and using Mark Wildman's program of swings.

Wildman program, (which I purchased btw).. Always give credit or send

the inventor of the program or author a tribute or pay their program.

Don't steal intellectual property. I know this firsthand, ultra folks who

have stolen intellectual property or an idea.

I will be using various kettlebell weight, the GOAL at the end of the 100 days

100 unbroken swings, with a 53lb kettlebell, would love to do the 60.

Fractional Kettlebell Plates.

2021-12-30T07:24:00.001-06:00

Rogue makes a add -on plate for Kettlebells and Dumbbells. The range is .05lb to 1.5 lb.

This solves issue of the in between weights. A discrepancy amongst kettlebell and dumbbells.

Even though you can get in between Dumbbells from certain companies. Example, They

make a 17.5lb hex dumbbell that fills the gap from 15-20lb. Several companies also

make a 22.5 hex dumbbell. I have included a few pictures of the fractional rubber

kettlebell, dumbbell plates. These sell out extremely fast.

30 Days of the Devil Press

2021-12-27T11:33:00.006-06:00

Doing this goal after the Kettlebell Swing goal. Look for it in MAY...

This was a goal in 2019.. going to REHASH the GOAL for 2020, will begin on 12-30-2021, just to get

a head start on the Challenge, along with Scott McDermott Canadian Trainer out of CANADA.

Here we go...

2019 Post.

The burpee challenge. 30 Days of 50 burpees. Then an idea sparked why not 30 days of Devil Press's. The Devil press includes a burpee with the movement of the snatch. I would utilize Dumbbells for the snatch movement. Crossfit RX is 50lb dumbbells for males. At this point I can't do 50lb dumbbells for snatch movement. So, therefore I am using 25lb dumbbells and will
work my way up. The Milo theory.

Day One: 80 Devil Press and 20 Regular chest to ground burpees. Crossfit way.
Total count 100.

(photo courtesy internet.)

Days 3-4 have included doing a combo of devil press with Rx Burpees all totaling 100 per day.

Did get up to using 30lb dummbells for a few sets of Devil presses.

Win in the Dark, Crossfit.

2021-12-27T11:30:00.003-06:00

Win in the Dark is a book by Joshua Medcalf. It is a very fine motivational book, but one of the main principles is that you do the work. You do the work alone, don't post it. Surprise your competitors. Most recently on Mark Bell podcast, (I have inserted the youtube).. Chris Hinshaw is being interviewed. First lets address who is Chris Hinshaw. Chris Hinshaw is an Endurance, Aerobic coach for alot of the Crossfit community. He has been around a number of years. He has coached the endurance aspect to crossfitters and crossfit communities. But, this is the part you may not know. He finished 2nd at HAWAII IRONMAN WORLD CHAMPIONSHIPS back in the day as Pro Triathlete. Plus he had several high finishes and even Won Ironman Brazil as a pro.

Mark Bell is interviewing Chris Hinshaw about Rich Froning. There is a little clip in the interview where Chris mentions that Rich Froning was just working out on his own doing the workouts. No social media, no posting, just working out. WINNING in the DARK. It was the year, Rich Froning won every event in the final of the 2014 Crossfit games. He was doing an insane 1000 GHB's per week. Holy Smoke.

If your an athlete who wants to win the CROSSFIT games. Don't post your workouts on Social media. BE the dark horse at the games or in the regionals. Win in the Dark. You want to be the champion work on your transitions between exercises. Most top crossfitters are too slow in transitioning from one exercise to the other.

Day 55 of the KETTLEBELL SWINGS for 100 days

2021-04-25T03:56:00.001-05:00

Day 55 of the KETTLEBELL SWINGS. Highest weight reached 53lbs.

100 minimum regular American style swings. Also complementing with the Mark Wildman side swings

go to his youtube, check out this form. Be careful use light weight, its a great supplement for swimmers.

Even did KB swings before one of our open water triathlete swims. Also supplementing with ROGUE ECHO BIKE. Picture inset is Samantha Brigss, Crossfit Champion on the ROGUE ECHO BIKE.

Kettlebell with LAKE in the background.

Total Kettlebell Swing count is now past 5500..

100 Kettlebell Swings in 100 days as we follow IRON COWBOY.

2021-03-18T03:41:00.005-05:00

1st of March, James Lawrence aka the Iron Cowboy starts his 100 x 140.6 Journey. So, he put

on his Website a Challenge 100. Do one activity for 100 days. Do each day, no days of rest.

Along with some other local athletes and one accountable coach, who will check our progress.

DAY 17- Right now I sit at over 1700 Kettlebell swings. Using various swings, the most common Crossfit or normal kettlebell swing. Along with straight arm swings, the mark wildman side swing and other complex movements. Building up in weight poundage every week. MILO effect, based off the GREEK tale of MILO.

Cameron Wurf and contenders at Kona.

2019-09-23T11:15:00.000-05:00

Great Article on Camero Wurf, he just won the Ironman Italy , in 7:46 . Its going to be a great race.
https://www.ridemedia.com.au/features/wurf-training-for-triathlon-with-cycling-champions/?fbclid=IwAR3gUaW_aPPm_MOaHpINFxf0rlVdUSR0sh4O6EE74kOFQNGmxW6bMbuIh5Y

Devil Pressers and Box Step ups.

2019-02-17T07:21:00.001-06:00

The DEVIL Press. AMRAP this exercise, pick a time limit based on your conditioning.

Rated one of the most difficult exercises. Devil Pressers, combines the snatch, squat and burpee in one movement. Then if you add Box Step ups on a 24 inch box for males, 20 inch for females. Scale the dumbbells to your level. But try to do as many possible in a 16 minute time limit. Exercise format, 2 Devil presses, 2 Box step ups with dumbbells at the side 4 -Devil presses, 4 Box step ups with dumbbells at the side, and so on, 2,4,6, 8, 10, 12 keep going until your 16 minutes is up. Rest in the 16 minutes. Get your PUKE bucket ready.
TO RX this workout you will need to use 35lb for female and 50lb for male. I myself have done it several times and I am using 25lb dumbbells and eventually build up to 50lb. Awesome workout have a great day.

Benefits of Ice Immersion Therapy for Recovery.

2019-01-11T03:55:00.001-06:00

https://www.tonyrobbins.com/health-vitality/the-power-of-cold-water/

New Year, New GOALS, Make that LEAP

2017-12-30T07:32:00.001-06:00

New Year, New goals make that leap to something big in 2018.

I have set my goals for a BIG YEAR. One of those goals is back to blogging.

Happy New Year Everyone.

Sufferfest Studio at the C3 Cryo Club in Burleson, Tx.

2017-01-19T14:33:00.000-06:00

Sufferfest Studio now open in Burleson at the C3 Cryo Club. Lead by CorioVelo coach William Ironox Pruett. Hours and Sign up are posted on the C3 Cryo Club website. c3cryoclub.com

We held our first class last Sunday with a good turn out.

How Tough is Sufferfest , check out this video.

Rich Froning - 2014 CrossFit Games Champion

2015-12-25T10:23:00.002-06:00

MERRY CHRISTMAS , Everyone have a great day.

Just finished watching the documentary Rich Froning IV. Its awesome if you can watch it on Amazon prime, also pick up the book. FIRST by Rich Froning and Dave Thomas.

Best of Cycling Attacks

2015-08-03T13:32:00.001-05:00

Change is in the AIR

2015-05-09T06:22:00.002-05:00

Change is in the air,, more to come. Enjoy the VIDEO

Triple Anvil 2014 swim start three times iron man distance

2015-04-04T15:40:00.001-05:00

2015-01-11T12:07:00.000-06:00

How do you put together a JIGSAW puzzle of MILES? ONE MILE at a Time..

Pieces of the PUZZLE

2015-01-09T06:35:00.002-06:00

Thank you to De Soto Triathlon Company coming through with one of the best cycling shorts, I have ever used" the 400 mile cycling short". Its called the 400 mile cycling short for a reason.
Shout out to Frog Fuel performance for providing Frog Fuel to each ride on the HAM'r journey.
Rush Olson and his crew at Rush Olson Creative Sports Production and No Boundaries Media.
Once the weather gets better we will start to get longer rides and more miles. IT is cold. Shout out to my logistics person Stacey Wardrup, statistician.

Shooting Stars ♦♦♦ Cycling Motivation

2015-01-07T18:20:00.001-06:00

The HERD for the HAM'R

2015-01-05T04:00:00.000-06:00

The Titanium Pride with a Rack installed, running a DYNO HUB and POWERTAP for POWER.
THE MAD MAX, Cervelo R3 with SRM Power Crank and Ultegra Wheelset, SRAM RED
Cannondale Super Six with SRM power crank, Dt Swiss 240s Wheelset, running Continental tires at this point. KMC chains on two of the main bikes.

Its called the HAM'R

2015-01-04T01:00:00.000-06:00

Its called the HAM'R,, Highest Annual Mileage Record, Basically ride as many miles as you can in 2015. On your Bicycle of course. I am calling it" Project Table Scraps", Scrap together as many miles as possible and always make the others think, where is the Ironox. Start date for my HAM'R adventure is 4th January 2015. "Every day your friends call them TABLE SCRAPS, the morsels of riding you put together at LUNCH, Early morning rides" (SRAM22)...

Cycling motivation #HallOfFame

2014-12-12T08:57:00.001-06:00

Incredible Cycling Motivation 2014 HD

2014-12-12T08:55:00.001-06:00