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6d •
NOVEMBER MISSION: KNOW YOUR BASELINE
October was Keep the Promise. November is finding out where you stand. 3 baseline tests. 2 days. Week of Nov 9. You vs. you. You'll test a few times again in 2027. 🔁 This week, Grip & Grit is your rehearsal. Finish your last session at least 48 hours before Day A. 🔒 Pick your lanes and keep them ▪️ Push-ups: floor, knees or bench. Record bench height in inches and your chest target. ▪️ Grip: dead hang or farmer's carry. ▪️ Mile: outdoors or treadmill. Same setup every time. Record your hang bar, carry weight and course, or mile route or treadmill and incline. 🗓️ Timing ▪️ Day B is 48 to 72 hours after Day A. ▪️ Each test day replaces a hard session. Never test after a hard session. ▪️ Leave at least 48 hours before and after Day A without heavy pressing, pulling or carries. Same for Day B and hard intervals or heavy leg work. 💪 Day A Warm up: 5 to 8 min. Shoulders, wrists, scapular push-ups. Push-ups, 1 set: Chest touches a target, like a rolled towel. Hips don't sag. Stop at your first broken rep. Record completed reps. Rest: 5 to 8 min. Grip, 1 attempt: Your score is time. Pick your lane: 🔹 Dead hang: Thumbs around the bar, shoulders down, no swinging. Clock starts when your feet leave the floor. Ends when your grip opens or your shoulders ride up and stay there. 🔹 Farmer's carry: Use the heaviest weight you carried in Grip & Grit. Skipped Grip & Grit? Take the dead hang. Equal weights, 1 in each hand. Walk back and forth on a flat, straight course measured and marked at both ends. Clock starts when both weights leave the floor. Ends when either weight touches down. Record your weight per hand and the distance between markers. Finish: Easy walk. 🏃 Day B 1 mile for time. Run, walk or both. It all counts. 🎯 Your track benchmark Strength and Performance: Log 1 benchmark already in your program. Don't add a workout. Keep the spacing rules above. ▪️ Strength: main lift, top set at RPE 8. No 1-rep max. Log the lift, load and reps. ▪️ Performance: a race simulation or race intervals you already have. Log total time and splits.
1d •
Grip day 3 + mock deka
Today was about putting the work to the test. Running, strength, station skills, and learning to keep moving when fatigue kicks in. Today’s Mock DEKA: 🏃 2:45 Run to start and between every station 1. 16 Reverse Lunges – 55 lb RAM Bar 2. 300m Row 3. 12 Box Step-Ups 4. 12 Med Ball Sit-Up/Throws 5. 300m Row (SkiErg substitute) 6. 60m Farmer’s Carry – 75 lb DBs 7. 15 Cal Bike 8. 12 Slam Ball Over Shoulder – 70 lb 9. 50m Sled Push – Treadmill (off) 10. 12 RAM Burpees – 55 lb RAM Bar 💪 Finished off by completing Day 3 of the Grip Challenge, adding the remaining time to the session with dumbbells. Every workout is another step toward the DEKA Ultra. Building the engine, developing strength, improving efficiency, and getting comfortable being uncomfortable. The goal is big. The work is bigger. Keep showing up. Keep getting stronger. The journey continues! 🛡️🔥
3m •
Challenge: Know Your Baseline
No extra challenge this week. The test is the challenge. Why we test: You can't see progress if you never measure it. This week, you'll record your starting numbers. 3 tests over 2 days. That's your baseline. You'll test again a few times in 2027, the same way, and see exactly how far you've come. No scale. No body photos. No body measurements in your test results. We track what you can do. Want to track your weight or take progress photos too? Go for it. They’re a solid accountability tool. Keep them for yourself, or share them in Wins & Proof if you’re comfortable. Your call, always. New to this, or on the fence? Do your best. Leave your ego out of it. Just starting? Take the easier lane: ▪️ Push-ups: hands on a bench, or from your knees. ▪️ Grip: the dead hang, if you skipped Grip & Grit. ▪️ Mile: walk it. Slow down or stop whenever you need to. It all counts. A small number is a good start. It's yours, and it's where your progress begins. Nobody's judging you. It's you vs. you. What counts is showing up and getting better from here. Racing or have an event coming up? A race counts as a hard session, so the spacing rules still apply. Racing this week or early next? Test the week after, once you've recovered. Tapering? Protect the taper and test after. Late tests count through Sunday, Nov 29. How to test, and where to post your results Everything's in the November Mission post: the tests, the lanes, the spacing rules and the results template. Drop your numbers in the comments there after Day B. → You can find the Know Your Baseline guidelines here. Reminder: Honest beats impressive.
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3h •
Ok so I’m a day early 🤷♂️
A baseline day isn't about setting personal records or achieving perfection—it’s about establishing your true starting point. Without a baseline, progress is just a guess. Here is why today matters: Truth in Data: It cuts through the guesswork. By recording where you stand right now, you create an honest, objective marker of your current capabilities. Fuel for Motivation: Future progress can only be measured against a known past. Looking back at where you started provides undeniable proof of how far you’ve climbed. Clarity of Focus: It strips away the noise and centers your training, reminding you that improvement is a step-by-step process built on consistency, not overnight miracles. Embrace where you are today so you can measure how far you'll go tomorrow.
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20h •
GRIP & GRIT #3
Stayed with the 50lbs since the hand strength was toast by the end of the last round in the previous workout. So for the last Grip & Grit it was the same 5x60 sec version. Looking forward to next week’s. (No video this time since it would be redundant)
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