tag:blogger.com,1999:blog-3950408537014537844Thu, 19 Dec 2024 03:22:55 +0000Crossfitbatmangarage gameshero wodmovingmr. rogerspark workoutMove and move swiftly http://hammer-mill-workouts.blogspot.com/noreply@blogger.com (Anonymous)Blogger105125tag:blogger.com,1999:blog-3950408537014537844.post-8282402529390543103Fri, 04 Aug 2017 17:15:00 +00002017-08-04T13:15:10.047-04:00Lets ask the Lord to help us play with confidence in our abilities and respect for ourselves and each other in sportsmanship. Amenhttp://hammer-mill-workouts.blogspot.com/2017/08/pre-game-prayer.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-1627094854430838234Fri, 18 Apr 2014 23:08:00 +00002014-04-19T22:38:47.417-04:00The Mill:  Bare with me on this one it might be a little rough.  Trying to shake off the cobwebs. It's a marathon not a sprint.  That's something my baseball coach used to preach to a bunch of 18-22 year old guys.  I took it for what I thought it was then and adopted it.  At first I was a little confused when he would say it, and just go out and play.  It's a long http://hammer-mill-workouts.blogspot.com/2014/04/compete-with-grit.htmlnoreply@blogger.com (Anonymous)1tag:blogger.com,1999:blog-3950408537014537844.post-5288422897677712851Sat, 16 Nov 2013 20:11:00 +00002013-11-16T20:44:26.845-05:00The Mill:  It's been a little while since the last post, and a lot of exciting news has come our way as a family.  I've been thinking a lot about 'the path' and the why of what's happening now.  If you're weekend warrior Hammer Mill reader then you know that my family and I have taken on some new challenges.  Despite being awesome, challenges can still be difficult. http://hammer-mill-workouts.blogspot.com/2013/11/never-throw-towel.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-7906472955907084132Fri, 23 Aug 2013 13:25:00 +00002013-08-23T15:43:18.468-04:00The Mill:  I'm going to step away from the training for this one so bare with me.  I have purposely stayed away from ever mentioning where I worked in this blog until right now.  Over the better part of the last decade Pitt-Bradford has become a home away from home.  Not only for me, but for my wife and son as well.  The place is great, but the people make it better.&nbsphttp://hammer-mill-workouts.blogspot.com/2013/08/shout-out-to-upb.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-6626659367380638988Tue, 02 Jul 2013 13:32:00 +00002013-07-02T10:46:15.336-04:00The Mill:  What's crackin' readers?  I know it's been a while (about 3 months) since a post, but things got pretty busy.  Our baseball season was in full bloom, more work responsibilities (I know, right?), and a few decisions that were made and then taken back and then made again.  Flaky is what it's called.  Kind of like the Bret Farve am I playing am I not playing saga http://hammer-mill-workouts.blogspot.com/2013/07/whats-your-success.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-8329648367821895864Mon, 25 Mar 2013 20:02:00 +00002013-03-25T16:02:38.209-04:00The Mill: I've been itching to write a post for a long time now.  So here it is, and I'll try to keep it short. Well, Lent has come and gone (almost) and I feel like I missed it again.  I tried, but not hard enough.  The premise of Lent is to reflect and improve yourself through the 40 days (except on cheater days....don't get me started).  My problem with this is why just http://hammer-mill-workouts.blogspot.com/2013/03/tortoise-or-hare.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-4281536857040573431Mon, 04 Feb 2013 15:27:00 +00002013-02-04T10:27:39.329-05:00The Mill:  The calendar has changed over to February.  That internal clock has opened up a can of whoop ass from Captain Insano's playbook.  My body has been programmed for year's that the winter months are when championships are won.  Practicing inside a poorly lit gym, with room for one regulation size base path, batting cages crammed up against a wall, and barely any http://hammer-mill-workouts.blogspot.com/2013/02/dont-hold-anything-back.htmlnoreply@blogger.com (Anonymous)1tag:blogger.com,1999:blog-3950408537014537844.post-7183242943785346408Wed, 16 Jan 2013 19:54:00 +00002013-01-16T14:58:01.553-05:00The Mill: Work has definitely got in the way of keeping up with this blog.  But, I didn't want any of the 7 readers to feel like I abandoned them in the heart of winter.  A lot has happened outside of the training world since the last post.  But I won't put you through those ramblings.  Lately my training has been a mixed bag of just about everything.  Is this good? &nbsphttp://hammer-mill-workouts.blogspot.com/2013/01/wake-up-kick-ass-repeat.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-798992075600730274Fri, 07 Dec 2012 20:11:00 +00002012-12-07T15:18:11.412-05:00The Mill:   Bare with me on this post.  The trick is waking up and realizing that today could be that day.  The day that you have a profound impact on someone else's life if only for a moment and help change the world.  Well, this past weekend, The Chiller was held at Callahan Park.  A little background for ya on this one, The Chiller was a Crossfit type competition http://hammer-mill-workouts.blogspot.com/2012/12/people-helping-people-its-powerful-stuff.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-8769840538301954327Wed, 21 Nov 2012 20:24:00 +00002012-11-21T15:24:54.186-05:00 The Mill:  Try to read from top to bottom on this one.  Training has been really awesome lately following CORE with a hybrid of some Crossfit.  We've been focusing on sumo-deadlifts and front squats this cycle, and I have to tell you that my hammys are getting worked.  I had the recent opportunity to travel for work and train with my brother at CORE doing some speed http://hammer-mill-workouts.blogspot.com/2012/11/stretchy-pantsyes-please.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-5696653475845610389Wed, 31 Oct 2012 18:33:00 +00002012-10-31T14:56:09.245-04:00The Mill:  Well, I'm going to try to knock off some rust here so stay with me this might take a while.  It's been a while since the last post, but that doesn't mean the Hammer Mill stopped or that I stopped for that matter.  A lot has happened in politics, weather, a wedding, World Series, and on talk radio over the past two months.  I have spent the last 2 months on the road http://hammer-mill-workouts.blogspot.com/2012/10/im-baaack-oh-wait-did-anyone-miss-me.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-3869597492054433370Wed, 15 Aug 2012 13:53:00 +00002012-08-16T10:23:55.285-04:00The Mill: I'm still fired up from the throwdown.   I've never lost faith in my family, friends, the people I come in contact with on a consistent basis, or anyone for that matter, but all the recent, devastating news nationally and world-wide has left me speechless.  Where is the human kindness?  How come we don't hear about that as well?  I'm an optimist through and http://hammer-mill-workouts.blogspot.com/2012/08/re-install-human-kindness.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-5573442892820298643Fri, 20 Jul 2012 16:46:00 +00002012-07-20T12:54:58.159-04:00The Mill: Well anybody reading this is probably expecting something/anything about ladies dancing.  What no photo? "Ladies dancing" was how we called out 2 outs for the Bradford Forest Products Astros.  This past week was a a straight beat down.  The main site split up the Games workouts over the course of 3 days which they did in one day.  It was a beat down.  Humbling http://hammer-mill-workouts.blogspot.com/2012/07/ladies-dancing.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-5162482009400755828Wed, 11 Jul 2012 13:49:00 +00002012-07-11T10:01:40.132-04:00The Mill:  Break through the barriers in and out of the gym.  The hardest part is knocking down those mental walls that stop you from getting to your potential.  It's all about attitude.  I know you probably heard that in little league or in the backyard from your parents, but I think it's that simple.  A good attitude will allow you to train hard, build/start http://hammer-mill-workouts.blogspot.com/2012/07/flipping-switch.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-113008321884637693Wed, 27 Jun 2012 18:08:00 +00002012-06-27T15:04:36.474-04:00batmanCrossfithero wodmovingmr. rogersThe Mill:  There's something about a straight beat down workout that really lets you know where you stand.  I thought after the Garage Games I would just focus on the strength part of the workout and bag the 88 consecutive thrusters and 30 cleans for time.  I wanted to.  I tried to but for some reason I couldn't stick to it.  I always had to mix in a MetCon at the end of http://hammer-mill-workouts.blogspot.com/2012/06/move-and-move-swiftly_27.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-4531840939120570235Fri, 15 Jun 2012 15:53:00 +00002012-06-15T12:54:41.968-04:00The Mill:  Finished Crossfit for Hope, and finished is the key word, as prescribed.  This was a great event for an awesome cause, and thank you to everyone who helped support St. Jude's through sponsoring me.  Click on the image to see the full workout and description if you're interested.  You can donate to St. Jude's anytime of the year at this link. Crossfit for http://hammer-mill-workouts.blogspot.com/2012/06/all-aboard-mill.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-480898522891102532Mon, 04 Jun 2012 17:06:00 +00002012-06-04T13:59:39.501-04:00 The Mill:  Some days you get the bear and some days the bear gets you. Well, the bear was starving. First of all a big shout out to Crossfit FBO/212 Degrees of Fitness who hosted the The Garage Games, and congrats to all the winners and competitors.  This was my first Crossfit competition, well it was my first competition of its kind.  To put it nicely, I http://hammer-mill-workouts.blogspot.com/2012/06/impact-pack.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-9040388169154161366Thu, 24 May 2012 15:56:00 +00002012-05-24T11:56:14.832-04:00garage gamespark workoutThe Mill:  The Garage Games are right around the corner, my first competition, and I'm not sold on how it will turn out for me.  Am I training the right way?  Am I prepared to do 3 max effort WOD's in one day?  Ahh the hell with it.  I'm training how I want to train which is simply just following the main site.  I don't have the opportunity to train 3 timeshttp://hammer-mill-workouts.blogspot.com/2012/05/getyourmindright.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-4744880814280308295Thu, 17 May 2012 14:51:00 +00002012-05-17T10:51:19.179-04:00 The Mill:  As I was doing the 5/17 WOD it felt like my body was giving in.  Or was it my mind?  It was hard to distinguish between the two in round 4.  I gave myself a goal of 10 minutes and when that clock hit the mark I was just starting round 5.  I started thinking during the last set of wall ball shots that "maybe I need to take more rest days" and "have I made http://hammer-mill-workouts.blogspot.com/2012/05/believe-in-you.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-1888107616419658933Fri, 04 May 2012 15:01:00 +00002012-05-04T12:21:12.573-04:005/3 Pipe line sprints (not sure of the distance, but the incline and terrain were crazy hard) 50 tire flips The sun was shining and it was hot and muggy.  A perfect day to get out of the gym and enjoy the fresh air.  Work sucked afterwards, but it was worth it for sure. 5/4 Deadlift 5x5 225-245-255-275-300 I wasn't sure on how heavy I wanted to go so I settled for 300, but I know http://hammer-mill-workouts.blogspot.com/2012/05/donations-for-st-judes-free-shirts.htmlnoreply@blogger.com (Anonymous)2tag:blogger.com,1999:blog-3950408537014537844.post-1115106302589019005Mon, 30 Apr 2012 16:36:00 +00002012-04-30T12:36:46.024-04:004/23 Back Squat 10x2 225-225-235-245-255-265-275-285-295-300 4/24 15 min AMRAP 10 handstand push ups 5 Push Press, 40lb DB's 10 sit ups 9 rounds plus 5 hspu's.....let the hotel Wod's begin. 4/25 7 Rds of 7 burpess 7 one arm snatch, each arm 7 reps @ 30lbs 9:36 4/28 5 rounds 10 ring dips 10 KB swings, 70lbs 100 m run 7:18 4/30 Diane 21-15-9 Deadlift 225lbs Handstand push ups 6:13....PR....http://hammer-mill-workouts.blogspot.com/2012/04/prove-em-wrong.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-6703896251581093868Tue, 17 Apr 2012 15:26:00 +00002012-04-17T11:56:26.637-04:004/16 Run 800 meters 10 rounds for time of 10 handstand push ups 10 squats Run 800 meters 19:46.....I subbed pistols (single leg squats) for regular squats....still a good WOD. Lunch time WOD - 80 tire flips - It was so nice out yesterday and since running sucks something awful (better yet I suck at running) I decided to flip some heavy shit in the sun. 4/17 Deadlift 7x1 http://hammer-mill-workouts.blogspot.com/2012/04/giddy-up.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-2237919895364092174Mon, 09 Apr 2012 17:11:00 +00002012-04-09T13:14:46.062-04:004/6 Deadlift 5x2 265-275-295-315-335 I know it's pretty light in comparison to others, but I'm taking the approach to not get hurt again.  I was laid up for about 2 months in the fall because I used shit form with heavy weight.  Remember, functional movements?  Not very functional if I can't move. 4/9 3 Rounds for Time: 165lb. front squat, 5 reps 18 pull ups 225lb. deadlift, 5 http://hammer-mill-workouts.blogspot.com/2012/04/be-you.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-4082134055213732745Wed, 04 Apr 2012 17:14:00 +00002012-04-04T13:14:55.905-04:003/31 Thrusters 3-3-3-3-3 135-155-165-175-185 (2) 4/3 5 Rounds for time 50 ft. Walking lunges, 45lb. barbell overhead 21 Burpees 12:43....8 seconds faster than last time (2/20/11).  You wouldn't think to look at it, but this one sucked something awful. 4/4 155lb. Squat clean and jerk, 30 reps 10:01....Essentially after the clean it's a thruster which according to the 3/31 http://hammer-mill-workouts.blogspot.com/2012/04/flex-and-opening-day.htmlnoreply@blogger.com (Anonymous)0tag:blogger.com,1999:blog-3950408537014537844.post-568879040658461072Fri, 30 Mar 2012 16:52:00 +00002012-03-30T12:53:03.459-04:003/27  Del 25 Burpees (buy in) Run 400 meters w/ 20lb Med Ball 25 weighted pull ups, 20lb DB 400 meter run w/ 20lb. Med Ball 25 handstand push ups 400 meter run w/ 20lb. Med Ball 25 chest to bar pull ups 400 meter run w/ 20lb. Med Ball 25 Burpees (cash out) 26:12....I went in to the weight room with the mindset to just do some dynamic stretching and a light/low intensity WOD.  What I http://hammer-mill-workouts.blogspot.com/2012/03/awesomeness.htmlnoreply@blogger.com (Anonymous)0