Purposeful Strength

08/07/2026

Mediocre Miles: I Completed In A 'Last Runner Standing' Event

On Saturday, July 25th, I lined up for the Magnificent Bastards Last Runner Standing race. This was my "A" race for 2026, the event that shaped my training throughout the year. Every long run, hill workout, and recovery day was planned with this race in mind, so by the time race morning a

08/06/2026

Wall Sits For Longevity? Maybe...

Eat This, Not That reached out to me and asked about my thoughts surrounding the wall sit. You know, that classic movement you were first introduced to in gym class? Yeah, that wall sit.

07/30/2026

Pro Photos from Magnificent Bastards came out 🔥. Thankful the photographer got me early before my soul (and calves) departed from my body 🙌

07/25/2026

Magnificent Bastards Last Man Standing by Mozey

1 mile every 20minutes with 600+feet of total elevation each loop.

I finished 9th with 24 miles. My calves gave out and had me looking like a baby deer going up the hill on my last loop 🫪.

More importantly, I was able to do this with my wife (Jen) as my crew. There’s an unmatched feeling of doing hard things with the people you love. It was an awesome experience from start to finish.

Epic shout out to Karen French Lee (and Rico) and Kim Russ for holding down the fort with Sauce and Emerson. It took a village to get this race on the books and I appreciate everyone’s support 🫶🏼

💃🏼

07/04/2026

Nothing more 🇺🇸 than 300 people lining up for a 5k sprint in to the pain cave 👹

06/30/2026

The Exercise I Keep Coming Back To

I love exercises that give you a lot of bang for your buck, and the cable rotational row checks that box. While most people think of it as a back exercise, it's really a movement that challenges the entire body. You get shoulder blade movement, upper-back mobility, rotational control through the hi

06/23/2026

What Does "Joint Friendly" Actually Mean?

If you've spent any amount of time in the fitness world, fitness social media, or maybe even in a fitness conversation with friends, you've probably heard the phrase "joint friendly exercise." It's become one of the most popular buzzwords in fitness marketing. "This exercise is mo

06/16/2026

RES Powder Run in the books with Twin 💃🏼

Two grueling miles with plenty of obstacles made this terrain pretty technical to navigate. We both made it through 🙌. This might be a distance PR for Sauce, so glad I had the opportunity to pace her for this one 🏃‍♀️🏃‍♂️

06/16/2026

Do I Need Cardio If I Strength Train?

If you had asked 25-year-old Casey whether you needed cardio if you were already strength training, I probably would have laughed and said, "Nope." Lift heavy. Build muscle. Get stronger. Problem solved. At 37, my answer is a little different. While I still believe strength training is

06/15/2026

1) Just start is the best and worst advice.

Just start works because you’re probably at a point where doing anything will make a positive impact. In my case, cleaning the space, selling unused equipment, patching dry wall, all perfectly fine start points.

But then you think about what is the most time effective. The costs associated with different activities. The time requirements of each.

Just start advice leaves you with no shortage of follow up questions that can slow you down.

2) All the setbacks.

Specifically the setbacks that are out of your control. During this process I had a machine show up that needed some extra TLC to finish assembly. In fitness you’ll find that you have setbacks - injury? Time constraints? Schedule changes? - that you have to navigate on the fly. These are absolutely a part of any process whether you want them or not.

3) You need to have checkpoints.

This project was out of my comfort zone for sure. At times it felt never ending. By setting checkpoints - specific action items that took me closer to the end goal- I knew I was moving the chains. Though it was slow at times, these checkpoints were reassuring.

In fitness you absolutely need to set these markers as well. In a world where the scale is the last to move. Your strength and cardio improvements don’t happen overnight. The gym just keeps coming yet the benefits lag. Having checkpoints will let you know that you are working and the “journey” is continuing.

Purposeful Strength 4.0 has been a total dream 🙌