• Before Beginnings, Part 1

    Thoughts
    2025/04/30

  • Beginnings

    Thoughts
    2025/03/18

  • Little Prince(s)s

    Thoughts
    2025/02/13

  • Disconnect

    Thoughts
    2023/07/11

  • Weird & Magical

    Thoughts
    2023/07/07

  • Another Fyre Festival?

    Thoughts
    2023/06/29

  • Coffee

    Thoughts
    2023/06/15

  • Worth the wait

    Thoughts
    2023/04/01

  • 2018w2

    Endurance, S&C, Skills / Self Care, Train
    2018/01/07

  • 2018w1

    Endurance, S&C, Skills / Self Care, Train
    2018/01/02

  • 2017, wk52 – Endurance

    Endurance, Train
    2017/12/24

  • 2017, wk52 – S&C

    S&C, Train
    2017/12/24

  • 2017, wk52 – Skill & Self Care

    Skills / Self Care, Train
    2017/12/24

  • 12 Day of Christmas

    Train
    2017/12/24

  • Don’t make Unicorns sad

    Endurance, S&C, Train
    2017/12/22

  • 2017, wk51 – Endurance

    Endurance, Train
    2017/12/17

  • 2017, wk51 – S&C

    S&C, Train
    2017/12/17

  • 2017, wk51 – Skill & Self Care

    Skills / Self Care, Train
    2017/12/17

  • 2017, wk50 – Endurance

    Endurance, Train
    2017/12/10

  • 2017, wk50 – S&C

    S&C, Train
    2017/12/10

  • 2017, wk49 – Skills & Self Care

    Skills / Self Care, Train
    2017/12/03

  • 2017, wk49 – Endurance

    Endurance, Train
    2017/12/03

  • 2017, wk49 – S&C

    S&C, Train
    2017/12/03

  • YOUR LIFE IMAGINED

    Live Simply
    2017/11/26

  • 2017, wk48 – Endurance

    Endurance, Train
    2017/11/26

  • 2017, wk48 – S&C

    S&C, Train
    2017/11/26

  • 2017, wk48 – Skills

    Skills / Self Care, Train
    2017/11/26

  • AKSHAY

    S&C
    2017/11/09

  • Words to the future

    Blog, Thoughts
    2017/05/23

  • The End is Near, how to navigate race week.

    Endurance, Rogues & Rebels, Running, Train
    2017/05/14

  • Mob Deep, a mobility guide for runners

    Rogues & Rebels, Skills / Self Care, Train
    2017/05/12

  • Programming, Fitting it all in

    Endurance, Rogues & Rebels, S&C, Train
    2017/02/05

  • Things I learn by teaching, pt 1

    Blog
    2017/01/05

  • Your upper girdle, and how to use it.

    Skills / Self Care, Train
    2017/01/04

  • Rules of the road, part 1.

    Blog, Rogues & Rebels, Skills / Self Care, Train
    2016/12/27

  • This woman right here!

    Rogues & Rebels, Running
    2016/09/28

  • Leg 3 done, headed to the finish line to see our teams come in!

    Rogues & Rebels, Running
    2016/09/24

  • These crazies… Let me talk them into running a race.

    Rogues & Rebels, Running
    2016/09/23

  • Spent #nationallearntorowday on the river, learning to row with this motley bunch. Thank You @clevelandrows and @jeannes118 for showing us the ropes!!! @Drinknooma #noomalife #ctownstrong #voluntasferri

    Rogues & Rebels
    2016/06/04

  • Being outside tends to put a smile on my face. Doing it in one of our National Parks makes it even better. Today is Earth Day and it’s the Centennial of our National Park System. Get outside breath enjoy. @Ironwillhq #voluntasferri @drinknooma #noomalife

    Uncategorized
    2016/04/22

  • One of the pretty sights (and sounds) from my morning run. @Ironwillhq #voluntasferri

    Uncategorized
    2016/04/16

  • I love working with other creatives. Thank you Meredith! @ironwillhq #voluntasferri

    Uncategorized
    2016/04/11

  • Use your fitness

    Blog, Uncategorized
    2016/03/01

  • Runner’s Strength

    Blog
    2016/02/28

  • Come find out how to unlock potential and reduce injury. Simple & effective. grooveryde.com to register @ironwillhq #voluntasferri @drinknooma #drinknooma @grooveryde

    Uncategorized
    2016/02/26

  • Play! #msdanger @ironwillhq #voluntasferri

    Uncategorized
    2016/02/20

  • Help them explore. #msdanger enjoy another snow day. @Ironwillhq #voluntasferri

    Uncategorized
    2016/02/17

  • Snow day, wish j would’ve kept the beard. @ironwillhq #voluntasferri #noomalife #neotrailrunners

    Uncategorized
    2016/02/10

  • 21 Day Mental Mastery

    Blog
    2016/02/06

  • Adventure is out there. @Ironwillhq #voluntasferri

    Uncategorized
    2015/12/28

  • Friday Fight, have fun. Pair with a solid strength session of deadlifts beforehand. @Drinknooma #noomalife @ironwillhq #voluntasferri

    Uncategorized
    2015/12/11

  • Keep promises to yourself. Wether it’s to go for a run, wake up early to meditate, or give your child some undivided attention. Make a promise to yourself, and keep it. Then do it again tomorrow, and the next day, and the next day, and on and on and……. @ironwillhq #voluntasferri @drinknooma #noomalife

    Uncategorized
    2015/11/10

  • Eye on the prize

    S&C
    2015/11/06

  • We’ve lived in our present home for almost 2yrs. I just found single track trails that lead to views like this, less than 2M from our front door. There’s always more to explore. @runwildcle @ironwillhq #voluntasferri

    Uncategorized
    2015/08/24

  • Consistent work. Snatch EMOM 15x 5+5 Thank you @strongfirst for the guidance @Ironwillhq #voluntasferri @drinknooma #noomalife

    Uncategorized
    2015/08/19

  • Runners, if you don’t have a Jump Rope (and/or PlyoBox) get one. They’re cheap & multifaceted. Can be used for skills/drills, warm-up, and conditioning. Today was conditioning. Reps For Time Front Squat 1, 2, 4, 8, 16 Box Jump 2, 4, 8, 16, 32 Double Under 4, 8, 16, 32, 64 • Perform 1st set of FS, BJ, DU. Then move to 2nd set of each movement. *It should be 5 Rounds of ascending reps • 2x KB’s for Front Squat is preferred • Box Jumps should be low enough that they are performed quickly with minimum knee bend • If you can’t do DU’s 2x Single Skips, then 5:00 of DU practice after cool down @Ironwillhq #voluntasferri @drinknooma #noomalife

    Uncategorized
    2015/08/14

  • 5M run with #MsDanger calls for lunchtime art on one of our favourite patios. Thanks @paleotome for the pork, & @phoenixcoffeeco for the space. #nofilter @ironwillhq #voluntasferri #noomalife

    Uncategorized
    2015/08/13

  • 10 RFT 5 Clean 5 Push Press 5 Pull-Up 150m Run • Use what ever implement you have that you can do reps unbroken • There should be no standing around, the point is to move, with purpose, the entire time 21:56 w/ 2x 20kg KB’s for me today. @Drinknooma #drinknooma @ironwillhq #voluntasferri

    Uncategorized
    2015/08/11

  • Quick Tue morning training, while #msdanger coached me on. :30 Tabatas, Box Jump 16″ Goblet Squat 25kg Double Unders’s • Each movement full 8rnds of :30 On, :10 Off before moving to next movement • Count total number of reps p/movement Post numbers to comments @Ironwillhq #voluntasferri @drinknooma #drinknooma

    Uncategorized
    2015/08/04

  • Team NOOMA! Our goal was to have fun and not get lost. Mission accomplished.# 100 miles, 19+ hours, tons of laughs, new accomplishments, and lots of sweat! Not to mention we placed in the top 10! 👊💦⚡️💦💪 Thank you @western_reserve_racing for hosting a great race and @cvnp for the beautiful trails. @Drinknooma #noomalife @ironwillhq #voluntasferri #br100

    Uncategorized
    2015/07/26

  • Rebecca brought home! Team NOOMA coming in around 19hrs and 20min!! Thank you all for making it an awesome day! It’s amazing what working together can accomplish. 100 Miles, 8 people, lots fun. @Drinknooma #noomalife @ironwillhq #voluntasferri #br100

    Uncategorized
    2015/07/26

  • The sun is on its way down & I’m up next. Some habits don’t die, like making a static display inspection to ensure you’ve got the gear you need. #voluntasferri #noomalife #br100

    Uncategorized
    2015/07/25

  • +12M, 81deg, sunny as hell, and doesn’t run trails. But still smiling!! Nicely done @noomabro_b #noomalife @drinknooma @ironwillhq #voluntasferri #br100

    Uncategorized
    2015/07/25

  • Look at that form – one reason this stud can run 5M to get ready for +15M. Nicely done PJ! @Ironwillhq #voluntasferri @drinknooma #noomalife #br100

    Uncategorized
    2015/07/25

  • @pgleba looking strong finishing off leg 3 @drinknooma #noomalife @ironwillhq #voluntasferri #br100

    Uncategorized
    2015/07/25

  • @jfwodfather finishing up +15M. @Drinknooma #noomalife @ironwillhq #voluntasferri #br100

    Uncategorized
    2015/07/25

  • @pgleba getting ready for his leg. “Do something daily that scares you” #br100 @drinknooma #noomalife @ironwillhq #voluntasferri

    Uncategorized
    2015/07/25

  • Steady progress, bit by bit chipping away at a goal. It doesn’t look like much on paper, but 100 KB Snatches in 5:00 is a masterfully simple test of fitness. Thanks Pavel & @strongfirst for making it a requirement. @IRONWillHQ #voluntasferri #SFG1

    Uncategorized
    2015/07/23

  • One reason I love teaching people how to move better? I learn something every time. Figuring out how to articulate, explain, and give insight better brings me deeper insight. Today’s gem: “We tend to get it backwards, Speed is not a result of Stride length. It’s the opposite, Stride is a result of Speed – aka Degree of Fall” @posemethod #voluntasferri

    Uncategorized
    2015/07/19

  • @pgleba finishing up a couple hours of on muddy trails & Towpath. @Ironwillhq #voluntasferri @drinknooma #drinknooma #neotrailrunners #br100relay #cvnp

    Uncategorized
    2015/07/13

  • Megan leading the way with some motivated lemons. 4 RFT 200m Run 20 Goblet Squat 25m Waiter Walk 25m Farmer Carry – Alternate L/R each round – If weight/implement touches ground once it’s picked up for Goblet Squat = 5 Burpee penalty paid immediately. @Ironwillhq #voluntasferri @drinknooma #drinknooma #lululemon

    Uncategorized
    2015/06/26

  • Monday’s, potential possibilities. @Ironwillhq #voluntasferri @drinknooma #drinknooma

    Uncategorized
    2015/06/22

  • Creating, not finding, creating balance. >7M run with >40lbs of stroller and kid. Now I get to relax & rehydrate while #MsDanger gets her playtime in. @Drinknooma #drinknooma @ironwillhq #voluntasferri

    Uncategorized
    2015/06/14

  • These three lovelies were all smiles through their sweat session, I can only assume the cursing happened while I wasn’t looking. #MsDanger @ironwillhq #voluntasferri

    Uncategorized
    2015/06/12

  • Working on fat adaptation. Want to know more? Follow the link in profile Bulletproof Coffee & @drinknooma + BCAA’s for a 2 hour trail run. @Ironwillhq #voluntasferri #drinknooma #livewithpassion

    Uncategorized
    2015/06/07

  • Intervals, they’re not just for the track. If you want to know more, email me (link in bio) with the subject : Strength Endurance A: 10x :30 On, :30 Off; alternate between movements Double Unders Strict Chin-ups Rest 5:00 B: 10x On the 2:00 50m Sled Pull Shuttle Run @ 50% BW Rest 5:00 C: 10 RFT, with Partner 5 Thrusters 100m Hill Sprint (50m up, 50m down) – 1 Round consists of both Partners completing thrusters & run – Rest while partner does work @Ironwillhq #voluntasferri @drinknooma #drinknooma

    Uncategorized
    2015/06/06

  • “Sweat daily” Morning KB complex with #MsDanger You’ll never find time for things. You have the same 24 hours each day. (That’s 96 15 minute increments.) You have to MAKE the time for things that are important. @Ironwillhq #voluntasferri @drinknooma #drinknooma @jasonwomack #getmomentum

    Uncategorized
    2015/06/05

  • “Keep TIGHT!” – #MsDanger helping me get my KB Complex done this morning. @Ironwillhq #voluntasferri #drinknooma #strongfirst

    Uncategorized
    2015/06/03

  • We like team work at IWHQ, enjoy. Keep the warm-up short, Part A will do the rest Part B is all communicating with your partner and making use of your rest between movements Work as a team in Part 3, keep the sled moving as quick as possible. @Ironwillhq #voluntasferri @drinknooma #drinknooma

    Uncategorized
    2015/05/30

  • “How do you get her to eat that?!” We feed it to her. Honestly, we’re asked this a lot. And we know it’s not always that simple. MsDanger will almost always choose the sweeter option when given a choice. If there’s chocolate, ice cream, or candy in the house she will wake up asking for it. The key is it is only an option when it’s in the house, and that makes being the example pretty easy too. Lunch in under 5:00 Left over pork loin Mixed Spring Greens Fresh Strawberries Homemade Mustard Cider Dressing:: 3:1 Olive Oil / Apple Cider Vinegar Salt & Pepper Spicy Mustard Basil #voluntasferri @drinknooma #drinknooma #MsDanger

    Uncategorized
    2015/05/29

  • Post run re-fuel & hydration. Brought to you by spring greens, fresh fried eggs, bell peppers, @drinknooma, & #pacifico Eat clean, train smart, live easy #voluntasferri #drinknooma

    Uncategorized
    2015/05/27

  • A favorite place. #neotrailrunners #voluntasferri

    Uncategorized
    2015/05/27

  • To those that have lost loved ones – Semper Fidelis To everyone else, take a minute and recognize why you have the day off. Repost from the boys of @raiderproject #voluntasferri #valhalla

    Uncategorized
    2015/05/25

  • Thanks Joel & 76Athletics for the head gear. Took it out to meet the wizard. #neotrailrunners #voluntasferri @crossfitindependence

    Uncategorized
    2015/05/19

  • Why do we teach a proper squat to run better? – Strong gluten and hamstrings allow you to “pull” faster and longer. – Creating full range of motion in the hips and ankles helps injury proof and re-hab a wide range of “running aliments”. – Understanding how to stay “tall” in the chest translates into better running postures. Interested in learning more? Our Sustained/INTNSTY Camp will teach just that. For more info, link is my profile. #SustainedIntensity #voluntasferri #ironwill #kbendurance #endurancethroughstrength #drinknooma #verticalrunner

    Uncategorized
    2015/05/18

  • Got to go to the Emerald City today, the Wizard is doing well. #voluntasferri #neotrailrunners

    Uncategorized
    2015/05/16

  • Get them in the kitchen young. Teach them what food actually is. #MsDanger helping to get some pre-trail file together. Dangerous Pancakes: 2:1 Egg / Banana Cinnamon to taste Vanilla to taste Protein powder (optional) Coconut oil or butter to cook them in. Serve with honey, fresh fruit, and a smile. #voluntasferri #drinknooma

    Uncategorized
    2015/05/16

  • What is your why? It’s an important question. Because if you don’t know the answer you’ve already “lost”. Lost time Lost momentum Lost foundation Understanding your WHY simplifies everything. Knowing your WHY frees you from paralyzation of analyzation. Knowing your why gives you the fortitude, mantra, code, and ethos to continue when everything in you being says stop. So, what is your why? @Ironwillhq #voluntasferri #sustainedintnsty

    Uncategorized
    2015/05/14

  • Not really sure what muscles you should be firing in the “Pull” phase of your running? Try this little burner out from SOFlete.com It’ll test your position (Pose) quality and remind you what we mean when we yell PULL-PULL-PULL while you run. Green = warm up Blue = workout. Start at roughly 50-55% of 1rm for your Deadlifts @ironwillhq #voluntasferri @drinknooma #noomalife

    Uncategorized
    2015/05/01

  • In case you didn’t know, @lululemon supports being active. #lululemonathleticaeatonchagrin #ralabala #voluntasferri

    Uncategorized
    2015/04/27

  • “Write that shit down, and work on it everyday.” #Getmomentum @ironwillhq #voluntasferri

    Uncategorized
    2015/04/26

  • @klbeverley and I are working on something special. Can’t wait to unveil it! #SustainedIntensity #@ironwillhq #voluntasferri

    Uncategorized
    2015/04/24

  • What’s the distinction between #Endurance and #SustainedIntensity? Learn the difference, S/I Camp starts June 2015. Live the success. @Ironwillhq #voluntasferri #kbendurance @drinknooma #drinknooma #noomalife

    Uncategorized
    2015/04/20

  • It’s official,the whiteboard is back in the garage. @ironwillhq is ready for summer. Tire flips, sled pulls, jump rope, box jumps and LOTS of overhead shenanigans. @Ironwillhq #voluntasferri #ryzeandgrind

    Uncategorized
    2015/04/17

  • 14.09.23, Tue

    S&C, Train
    2014/09/22

  • 14.09.22, Mon

    S&C, Train
    2014/09/21

  • 14.09.22, E/Wods, 12week Marathon, Week 12

    Endurance, Train
    2014/09/21

  • Rest Day Recipe

    Eat, Recipe
    2014/09/21

  • 14.09.21, Sun

    Eat, Recipe
    2014/09/20

  • 14.09.20, Sat

    S&C, Train
    2014/09/19
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