tag:blogger.com,1999:blog-32825773011822975402024-03-05T02:02:38.756-06:00IRONOXMultisport, Triathlon, Coaching and Racing thoughts from William IRONOX Pruett. Head Coach at CorioVelo.com..IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.comBlogger79125tag:blogger.com,1999:blog-3282577301182297540.post-15905782015229848492022-10-19T14:07:00.001-05:002022-10-19T14:08:15.400-05:005 WORDS or Five WORDS, Oatmeal, Maple Syrup, Trail Butter<p> Lionel Sanders using the Maple Syrup in one of his nutrition, training videos.</p><p>Maple Syrup for athletes has been around a long time. Eric BugenHagen, aka</p><p>Rick Boogs has promoted it in his workout videos for a long time.</p><p>Eric Bugenhagen, NCAA Wrestler, Strong Man. Lionel Sanders Professional Triathlete, both on different spectrums of athletic endeavors.</p><p>For sure Maple Syrup is cheaper than sports gel and more eco friendly.</p><p>The combo of Oatmeal, Maple Syrup and Trail Butter. That my athlete friends</p><p>is extremely healthy and a great snack. (credit, internet, log cabin pic, lionel sanders pic)</p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUf9exFPadWZM_rReO4Ei4AyWS1rLoddRxlgak4NucrE53LWZ_C4wbB8PnTxGvIGTKo4xTbERWaDjGrggj7I55ZiNkrRm8adBjPd4-HpIMyFZUGijM8vdjQokvSLNlCliwS6HbG8zMEySiZ54gLbXaa-tYCEuJCZCuRd_BsO4bofuq9LPWk1mIIsM/s612/maple%20syrup.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="612" data-original-width="612" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUf9exFPadWZM_rReO4Ei4AyWS1rLoddRxlgak4NucrE53LWZ_C4wbB8PnTxGvIGTKo4xTbERWaDjGrggj7I55ZiNkrRm8adBjPd4-HpIMyFZUGijM8vdjQokvSLNlCliwS6HbG8zMEySiZ54gLbXaa-tYCEuJCZCuRd_BsO4bofuq9LPWk1mIIsM/s320/maple%20syrup.jpeg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUf1Wxm3WkkxlZeHm-q0WtuEp_3q-9rSWVjT1P-Qry672VAXyQWUNsWENIfeM8d0chGE7JIdi4WfB6xUwehKNqatf1WgsyRraS298J5J1K6p1DUeX6bWCMeYRqCNTH3I0pCRMyzfhgNZ01ZAr27Ittgt1eNQ7wJwtTaDs_gCcEK2isHhbr5pgv1ZU/s1280/lionel%20sanders%20maple%20syrup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUf1Wxm3WkkxlZeHm-q0WtuEp_3q-9rSWVjT1P-Qry672VAXyQWUNsWENIfeM8d0chGE7JIdi4WfB6xUwehKNqatf1WgsyRraS298J5J1K6p1DUeX6bWCMeYRqCNTH3I0pCRMyzfhgNZ01ZAr27Ittgt1eNQ7wJwtTaDs_gCcEK2isHhbr5pgv1ZU/s320/lionel%20sanders%20maple%20syrup.jpg" width="320" /></a></div><br /><p></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.comtag:blogger.com,1999:blog-3282577301182297540.post-25455034115732894462022-04-02T17:55:00.002-05:002022-04-02T17:55:17.296-05:00RealGainz Riding Challenge April-2022<p><span style="font-size: medium;">2022.</span></p><p><span style="font-size: medium;"> </span><span style="font-family: Fira Sans;"><span style="font-size: medium;">April Real Gainz Riding Challenge, Month of April.</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">Must Ride outdoors, minimum of 10 miles each ride.</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">Ride for the whole month of April, record mileage</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">Garmin or Strava. Challenge invented by Kale Poland,</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">Wayne Kurtz. I finished Day 2, on the Salsa Warroad.</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">47mm tires. Might need to switch the tires, to get some</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">speed. But, mostly this is forcing me to ride outside. Since,</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;">I record majority of my miles on my WAHOO KICKR, with ZWIFT.</span></span></p><p><span style="font-family: Fira Sans;"><span style="font-size: medium;"><br /></span></span></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-54309559312328353452022-01-04T12:52:00.001-06:002022-01-04T12:52:11.258-06:00Dan John Annual 500 swings a day, total 10,000<p> Little did I know Dan John had his annual 500 swings a day challenge.</p><p>So, I will add this for the next 20 days. It equals 10,000 swings in 20 days.</p><p>Dan John is a weightlifting and Strength coach Guru. He has written alot</p><p>of plans and programming over the years. The famous program was</p><p>first authored I believe on the Website/blog . T-NATION.</p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjEO5mLCDoAzWESWn1a1CX3QXWbEUar_PVui61_VSBn4VyLSnyXI0dToXBMdJxeHdpKRCkBq5TFh2MtaJ_5X-a3ODRcRatwYv_YgFwpBqFlXt1S9nQDTDL7XMYut1wPuEsD9TQcRMrEh4TeT6DRmDJhPDO3mut_QyT4D4h3I7nuSCcL4TGIrPmz_ik=s1080" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjEO5mLCDoAzWESWn1a1CX3QXWbEUar_PVui61_VSBn4VyLSnyXI0dToXBMdJxeHdpKRCkBq5TFh2MtaJ_5X-a3ODRcRatwYv_YgFwpBqFlXt1S9nQDTDL7XMYut1wPuEsD9TQcRMrEh4TeT6DRmDJhPDO3mut_QyT4D4h3I7nuSCcL4TGIrPmz_ik=s320" width="240" /></a></div><br /><p></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-9221636700303044842022-01-02T08:15:00.001-06:002022-01-02T08:15:54.555-06:00300 Kettlebell Swings a day..<p> 300 Kettlebell Swings a day for 100 days.</p><p>Last year, I did 100 Kettlebell swings for 100 days.</p><p>Using various weight, of course it is more than 300 , because</p><p>I am following and using Mark Wildman's program of swings.</p><p>Wildman program, (which I purchased btw).. Always give credit or send</p><p>the inventor of the program or author a tribute or pay their program.</p><p>Don't steal intellectual property. I know this firsthand, ultra folks who</p><p>have stolen intellectual property or an idea.</p><p>I will be using various kettlebell weight, the GOAL at the end of the 100 days</p><p>100 unbroken swings, with a 53lb kettlebell, would love to do the 60.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiFrTIMuHkXP0o2v9pVDHlwDlnOZhxNpKMJch3tcZw8V0eh1kO8MlYh1h9brzC4BOZqyWQSctuewUnWhStLgrdyspq0EhcXEg4wCNxKn7jfMtgLDgSuDRfElW8KlaV6tAz2IeM0IR62SybCBtykbuh6TE4Q5FXSVAX1G9UJzV5IfFn9dzOj87mdiWw=s1080" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="286" src="https://blogger.googleusercontent.com/img/a/AVvXsEiFrTIMuHkXP0o2v9pVDHlwDlnOZhxNpKMJch3tcZw8V0eh1kO8MlYh1h9brzC4BOZqyWQSctuewUnWhStLgrdyspq0EhcXEg4wCNxKn7jfMtgLDgSuDRfElW8KlaV6tAz2IeM0IR62SybCBtykbuh6TE4Q5FXSVAX1G9UJzV5IfFn9dzOj87mdiWw=w240-h286" width="240" /></a></div><br /><p></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-91470703543926872952021-12-30T07:24:00.001-06:002021-12-30T07:24:58.872-06:00Fractional Kettlebell Plates.<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjXIiFvaA3RrPpVTzbG5h-IGyVLMCETqqqiVVhvjyloBFj67mWjffWUMrdFT4QC3u1CnDUBNqtIY4eaRe1V67FRl0WXkj5X6W-RIRHQBNDlRAQdUGxLyNO81u9i9xThOc-Fn3EZ6v4K34CgFKBJWzd3N9hMRGruCK8XnEuE9PfGEI6Y6PjnR0zGd64=s1080" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjXIiFvaA3RrPpVTzbG5h-IGyVLMCETqqqiVVhvjyloBFj67mWjffWUMrdFT4QC3u1CnDUBNqtIY4eaRe1V67FRl0WXkj5X6W-RIRHQBNDlRAQdUGxLyNO81u9i9xThOc-Fn3EZ6v4K34CgFKBJWzd3N9hMRGruCK8XnEuE9PfGEI6Y6PjnR0zGd64=s320" width="240" /></a></div><br /> Rogue makes a add -on plate for Kettlebells and Dumbbells. The range is .05lb to 1.5 lb.<p></p><p>This solves issue of the in between weights. A discrepancy amongst kettlebell and dumbbells.</p><p>Even though you can get in between Dumbbells from certain companies. Example, They</p><p>make a 17.5lb hex dumbbell that fills the gap from 15-20lb. Several companies also</p><p>make a 22.5 hex dumbbell. I have included a few pictures of the fractional rubber</p><p>kettlebell, dumbbell plates. These sell out extremely fast.</p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-28080327868995545022021-12-27T11:33:00.006-06:002022-01-02T08:34:20.693-06:0030 Days of the Devil Press<div>Doing this goal after the Kettlebell Swing goal. Look for it in MAY...</div><div><br /></div><div>This was a goal in 2019.. going to REHASH the GOAL for 2020, will begin on 12-30-2021, just to get</div><div>a head start on the Challenge, along with Scott McDermott Canadian Trainer out of CANADA.</div><div>Here we go...</div><div><br /></div><div>2019 Post.</div>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<br />
work my way up. The Milo theory.<br />
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Day One: 80 Devil Press and 20 Regular chest to ground burpees. Crossfit way.<br />
Total count 100.<br />
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(photo courtesy internet.)</div>
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Days 3-4 have included doing a combo of devil press with Rx Burpees all totaling 100 per day.</div>
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Did get up to using 30lb dummbells for a few sets of Devil presses.</div>
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IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-56833559439555597932021-12-27T11:30:00.003-06:002021-12-27T11:30:59.740-06:00Win in the Dark, Crossfit.<p><span style="font-family: Fira Sans; font-size: medium;">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.</span></p><p><span style="font-family: Fira Sans; font-size: medium;"><br /></span></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/jotfC0PwWYM" width="320" youtube-src-id="jotfC0PwWYM"></iframe></div><br /><span style="font-family: Fira Sans; font-size: medium;"><br /></span><p></p><p><span style="font-family: Fira Sans;"> 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.</span></p><p><br /></p><p><span style="font-family: Fira Sans;">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.</span></p><div style="text-align: justify;"><span style="font-family: Fira Sans;"> </span></div>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-2302605153523818152021-04-25T03:56:00.001-05:002021-04-25T04:02:31.395-05:00Day 55 of the KETTLEBELL SWINGS for 100 days<p> Day 55 of the KETTLEBELL SWINGS. Highest weight reached 53lbs.</p><p>100 minimum regular American style swings. Also complementing with the Mark Wildman side swings</p><p>go to his youtube, check out this form. Be careful use light weight, its a great supplement for swimmers.</p><p>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.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-lnoZqkqSernHAcw_f_CmaY3MrJZPARB9WBAl6UYHokWx2NX5DCtHVjJA_Pi_HVl3p9AJD1np4vAHaBlwo8_CgZaJoinZszHUjzE_wEmSpZY2blzMrJv1kN1nBkG5eHeHNbruIf2RGo/s2048/briggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1638" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-lnoZqkqSernHAcw_f_CmaY3MrJZPARB9WBAl6UYHokWx2NX5DCtHVjJA_Pi_HVl3p9AJD1np4vAHaBlwo8_CgZaJoinZszHUjzE_wEmSpZY2blzMrJv1kN1nBkG5eHeHNbruIf2RGo/s320/briggs.jpg" width="320" /></a></div><br /><p></p><div class="separator" style="clear: both; text-align: center;">Kettlebell with LAKE in the background.</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhc9NLGLCl_IlBG9AIiPqMLS831CixhkIwFn54viWAr3nFPo6YyJB0YuaHfO78xVdyPVJL978oDA_DqiCfV3lFsBFt_sl5oiI2ARFyjx2igPNB9rdEh17tXVOgsAYseGpkb1WFHFZUtXw/s1080/kettlbell+day+27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhc9NLGLCl_IlBG9AIiPqMLS831CixhkIwFn54viWAr3nFPo6YyJB0YuaHfO78xVdyPVJL978oDA_DqiCfV3lFsBFt_sl5oiI2ARFyjx2igPNB9rdEh17tXVOgsAYseGpkb1WFHFZUtXw/s320/kettlbell+day+27.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Total Kettlebell Swing count is now past 5500..</div><br /><p><br /></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-29674430065472125142021-03-18T03:41:00.005-05:002021-03-18T03:41:55.608-05:00100 Kettlebell Swings in 100 days as we follow IRON COWBOY.<p> <span style="font-size: medium;">1st of March, James Lawrence aka the Iron Cowboy starts his 100 x 140.6 Journey. So, he put</span></p><p><span style="font-size: medium;">on his Website a Challenge 100. Do one activity for 100 days. Do each day, no days of rest.</span></p><p><span style="font-size: medium;">Along with some other local athletes and one accountable coach, who will check our progress.</span></p><p><span style="font-size: medium;">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.</span></p><p><span style="font-size: medium;"><br /></span><span style="font-size: medium;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: medium;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Z5DPztJ6HZIxFOb5Dpurwv0rSVzmwI_5B7v0V6Ty6wxEeJpuwbsV5YIuV59VDHKHko4R5x_k7KaU7UZdSNeC5ykWkcs8ukZu3vMvXZSuDOJYoIhovcnL7UWtYJQdx0hwuIGYdxc590E/s1080/Kettlebell+day+4..jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Z5DPztJ6HZIxFOb5Dpurwv0rSVzmwI_5B7v0V6Ty6wxEeJpuwbsV5YIuV59VDHKHko4R5x_k7KaU7UZdSNeC5ykWkcs8ukZu3vMvXZSuDOJYoIhovcnL7UWtYJQdx0hwuIGYdxc590E/w240-h244/Kettlebell+day+4..jpg" width="240" /></a></span></div><span style="font-size: medium;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLAB2MFoaBHKCGsEIQ3WIGdiHwYC9ugjgAUqxayHZ5EMJrrNsCGbmBcA3VXcNNCSYsZBpGCtT4elypCDCZVcKv3-do0eQ8PJGDqmj6r0xSKzL6ObIHiGlkKxj9kQtbLm6-csev-id-aPU/s1080/seventeen+22+kettlebell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLAB2MFoaBHKCGsEIQ3WIGdiHwYC9ugjgAUqxayHZ5EMJrrNsCGbmBcA3VXcNNCSYsZBpGCtT4elypCDCZVcKv3-do0eQ8PJGDqmj6r0xSKzL6ObIHiGlkKxj9kQtbLm6-csev-id-aPU/s320/seventeen+22+kettlebell.jpg" /></a></div><br /></span><p></p>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-32734895583463921632019-09-23T11:15:00.000-05:002019-09-23T11:16:19.098-05:00Cameron Wurf and contenders at Kona.Great Article on Camero Wurf, he just won the Ironman Italy , in 7:46 . Its going to be a great race.<br />
<a href="https://www.ridemedia.com.au/features/wurf-training-for-triathlon-with-cycling-champions/?fbclid=IwAR3gUaW_aPPm_MOaHpINFxf0rlVdUSR0sh4O6EE74kOFQNGmxW6bMbuIh5Y">https://www.ridemedia.com.au/features/wurf-training-for-triathlon-with-cycling-champions/?fbclid=IwAR3gUaW_aPPm_MOaHpINFxf0rlVdUSR0sh4O6EE74kOFQNGmxW6bMbuIh5Y</a>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-6671608134916969732019-02-17T07:21:00.001-06:002019-02-17T07:21:16.423-06:00Devil Pressers and Box Step ups.<br />
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The DEVIL Press. AMRAP this exercise, pick a time limit based on your conditioning.<br />
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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.<br />
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/wIyvGgecJ5Y/0.jpg" src="https://www.youtube.com/embed/wIyvGgecJ5Y?feature=player_embedded" frameborder="0" allowfullscreen></iframe>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.IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-44261994129286643752019-01-11T03:55:00.001-06:002019-01-11T03:55:28.681-06:00Benefits of Ice Immersion Therapy for Recovery.https://www.tonyrobbins.com/health-vitality/the-power-of-cold-water/<div class="separator" style="clear: both; text-align: center;">
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IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-90566719980925844202017-12-30T07:32:00.001-06:002017-12-30T07:32:20.424-06:00New Year, New GOALS, Make that LEAPNew Year, New goals make that leap to something big in 2018.<br />
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I have set my goals for a BIG YEAR. One of those goals is back to blogging. </div>
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Happy New Year Everyone.</div>
IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-84043765147133528682017-01-19T14:33:00.000-06:002017-01-19T14:33:19.590-06:00Sufferfest Studio at the C3 Cryo Club in Burleson, Tx.<div class="separator" style="clear: both; text-align: center;">
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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. <a href="http://c3cryoclub.com/">c3cryoclub.com</a><br />
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We held our first class last Sunday with a good turn out.<br />
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How Tough is Sufferfest , check out this video.<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Uu4VaJlrMOs/0.jpg" src="https://www.youtube.com/embed/Uu4VaJlrMOs?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<br />IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-44135431076624272342015-12-25T10:23:00.002-06:002015-12-25T10:24:36.906-06:00Rich Froning - 2014 CrossFit Games ChampionMERRY CHRISTMAS , Everyone have a great day.<br />
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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.IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-79997072844609774242015-08-03T13:32:00.001-05:002015-08-03T13:32:59.994-05:00Best of Cycling Attacks<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/FQnn9h-yrD8" width="480"></iframe><br />IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-55167028396665827022015-05-09T06:22:00.002-05:002015-05-09T06:22:56.233-05:00Change is in the AIR<div class="separator" style="clear: both; text-align: center;">
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Change is in the air,, more to come. Enjoy the VIDEOIRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-51604848331881808082015-04-04T15:40:00.001-05:002015-04-04T15:40:00.630-05:00Triple Anvil 2014 swim start three times iron man distance<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/zBFQk8xFKBo" width="459"></iframe>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-35318530082986560222015-01-11T12:07:00.000-06:002015-01-11T12:07:00.111-06:00<div class="separator" style="clear: both; text-align: center;">
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How do you put together a JIGSAW puzzle of MILES? ONE MILE at a Time..<br />IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-46017211061267604392015-01-09T06:35:00.002-06:002015-01-09T06:35:36.937-06:00Pieces of the PUZZLEThank 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. <br />
Shout out to Frog Fuel performance for providing Frog Fuel to each ride on the HAM'r journey.<br />
Rush Olson and his crew at Rush Olson Creative Sports Production and No Boundaries Media.<br />
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.<br />
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IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-58613487819518896472015-01-07T18:20:00.001-06:002015-01-07T18:20:42.785-06:00Shooting Stars ♦♦♦ Cycling Motivation<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/H38XBB25A7Q" width="480"></iframe>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-75187234129335055762015-01-05T04:00:00.000-06:002015-01-07T12:04:19.203-06:00The HERD for the HAM'R<div class="separator" style="clear: both; text-align: center;">
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The Titanium Pride with a Rack installed, running a DYNO HUB and POWERTAP for POWER.<br />
THE MAD MAX, Cervelo R3 with SRM Power Crank and Ultegra Wheelset, SRAM RED <br />
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.IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com1tag:blogger.com,1999:blog-3282577301182297540.post-67404132460416524612015-01-04T01:00:00.000-06:002015-01-09T06:36:55.746-06:00Its called the HAM'RIts 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)...IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-65841468269351269422014-12-12T08:57:00.001-06:002014-12-12T08:57:17.766-06:00Cycling motivation #HallOfFame<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/VU5KcDGl8oM" width="480"></iframe>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com0tag:blogger.com,1999:blog-3282577301182297540.post-36908226249735793512014-12-12T08:55:00.001-06:002014-12-12T08:55:56.193-06:00Incredible Cycling Motivation 2014 HD<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/jII9dYmDqOk" width="480"></iframe>IRONOXhttp://www.blogger.com/profile/18398225213794624980noreply@blogger.com1