The End

I haven’t posted here since October 7th and I actually only worked out once since then. I think it may have been a few days later and I decided not to post that workout, realizing I don’t really need to keep posting here.

When I was doing CrossFit, posting every workout was helpful for tracking progress and achievements, because so much of it is based on lifting heavier and getting faster at the benchmark workouts. That hasn’t been my focus for years, so tracking every workout here was just another thing to do and I wasn’t using the posts for anything anymore.

My focus now is on overall health and my golf game. Getting back in the gym this afternoon with Brandi and I’m looking forward to it.

I’ve published 3,725 workout posts on this site, going all the way back to the very first CrossFit workout on October 31, 2011 and continued with every workout for almost 15 years.

Peace out!

2026/10/07

Mowed the lawn earlier today.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)

Mobility

  • 30 90/90 Hip Openers
  • 10/10 Hip Windshield Wipers (3 positions)
  • 10/10 Fire Hydrants

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/8 DB Step-ups (20″, 30# DBs)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

Instead of doing cable presses again I subbed in the step-ups for some lower body work.

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (45s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (35s)

Did a bunch of golf practice drills as well.

2026/10/06

Walked 18 holes of golf yesterday.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Half-kneeling 3-way Hip Opener
  • 10/10 Hip airplanes (15# DB on hip)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 3 — Full-Body Integration

3 Sets

  • 8/side Split-stance cable rotation press (1 + 2.5-2.5-5#)
  • 10/side Pallof press (2 + 2.5-2.5-5#)

3 Sets

  • 8/side Single-arm standing cable row with rotation (2 + 5#)
  • 8/side Standing banded trunk rotation (CS blue)

2 Sets

  • 10 Good mornings (65)
  • 30-40 sec/side Suitcase carry (70)

Skipped the golf drills today.

2026/10/04

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 30 90/90 Hip Openers
  • 10/10 Hip Windshield Wipers (3 positions)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

  • 5 Dumbbell jump squats (30-35-35-40s)

3 Sets

  • 8/leg Single-leg DB RDL (50s)
  • 8/side Cable woodchop, high-to-low (3)

3 Sets

  • 8/side Half-kneeling cable chop (3)
  • 12 Glute bridges (25)

For both cable chops I used a piece of pipe with an eye hook on the end, connected to the cable. I’ll get out and mow the lawn.

2026/10/03

Walked 18 holes yesterday.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Half-kneeling 3-way Hip Opener
  • 10/10 Hip airplanes (15# DB on hip)
  • 10/10 Tabletop Hip Cars

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/side Cable chest press with rotation (2)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (45s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (35s)

I did my golf drills in between and after.

2026/10/01

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Swing Rebuild – Phase 3-4
Connection & Integration
Day 3 — Full-Body Integration

3 Sets

  • 8/side Split-stance cable rotation press (1 + 2.5#)
  • 10/side Pallof press (2 + 2.5#)

3 Sets

  • 8/side Single-arm standing cable row with rotation (2 + 2.5#)
  • 8/side Standing banded trunk rotation (CS blue)

2 Sets

  • 10 Good mornings (65)
  • 30-40 sec/side Suitcase carry (70)

I worked in my golf drills throughout.

2026/09/30

On Saturday I trimmed and cut the lawn and did golf drills later. Sunday was a trip down to the Lions game. On Monday I started my workout getting through the squat jumps with dumbbells and was getting a migraine which stuck around the rest of the day. Yesterday I walked 18 holes and back to finish the rest of that workout.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Hip Windshield Wipers
  • 30 90/90 Hip Openers

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

  • 5 Dumbbell jump squats (30-30-35-40s)

Again, these were actually done on Monday.

3 Sets

  • 8/leg Single-leg DB RDL (45s)
  • 8/side Cable woodchop, high-to-low (3)

3 Sets

  • 8/side Half-kneeling cable chop (3)
  • 12 Glute bridges (25)

Mixed in my golf drills and some impact fundamental testing.

2026/09/25

Yesterday I walked 18 holes.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Hip Windshield Wipers (3 positions)
  • 10/10 Half-kneeling 3-way Hip Opener

Swing Rebuild – Phase 3-4
Connection & Integration
Day 3 — Full-Body Integration

3 Sets

  • 8/side Split-stance cable rotation press (1 + 2.5#)
  • 10/side Pallof press (2 + 2.5#)

3 Sets

  • 8/side Single-arm standing cable row with rotation (2 + 2.5#)
  • 8/side Standing banded trunk rotation (CS blue)

2 Sets

  • 10 Good mornings (55)
  • 30-40 sec/side Suitcase carry (70)

I did my golf drills after.

2026/09/23

On Monday I walked 18 holes and yesterday I mowed the lawn.

Warm-up

  • 10 Hip hinge stretch
  • 10 Thoracic rotations (both ways)
  • 10 Hip rotations (both ways)
  • 10/10 Single leg glute bridges

Mobility

  • 10/10 Half-kneeling 3-way Hip Opener
  • 10/10 Hip airplanes (15# DB on hip)

Swing Rebuild – Phase 3-4
Connection & Integration
Day 2 — Ground Force + Light Rotation

4 Sets

  • 5 Dumbbell jump squats (30-30-35-40s)

3 Sets

  • 8/leg Single-leg DB RDL (45-45-50s)
  • 8/side Cable woodchop, high-to-low (3)

3 Sets

  • 8/side Half-kneeling cable chop (3)
  • 12 Glute bridges (25)

Worked in the golf drills between sets and finished after the workout.

2026/09/19

Swing Rebuild – Phase 3-4
Connection & Integration
Day 1 — Connection / Anti-Flip

3 Sets

  • 8/side Cable chest press with rotation (2)
  • 12 Band pull-aparts w/ 1-2 sec pause (blue)

3 Sets

  • 8/side Med ball rotational pass (15)
  • 6/side Renegade rows (40-40-45s)

2 Sets

  • 8/side 5 sec Pallof press hold (2 cable)
  • 10 Hammer curl (30-35s)

I’ll get in my golf practice later today.