Daily Mental and Physical Training
The Training blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Goruck Selection and CrossFit.
Simple workout today:
600 Step ups with 40 pound ruck to a 16 inch box
for time
Still Water 12 minutes
The last time I tried this workout I did it in 25:26, this time, 26:15. Mike Drew completed it under 22 minutes. That is incredible to me. Good job
46 today! Feeling better than I did at 26.
Warm Up
Bench Press- Max reps at bodyweight
Pullups- Max reps with 25 pound vest, any way over the bar (kip or deadhang)
Sandbag Getup- Max reps in 10 Min with 60 pound bag
My bench press went down since last time, from 14 to 10 at 180 pounds.
Pullups went up from 27 to 31
SBGU went down slightly from 103 to 91. I think I could possibly have miscounted last time...who knows.
AM:
2 Min Pushup Max-55 minimum
2 Min situp max- 65 minimum
5 mile run-40 min max
PM:
10 mile ruck @ 45 pounds dry
Recent 20x class clowning around and having fun towards the end
Today:
10 mile ruck/run at 60 pounds dry (before food and water)
Time hack 2:30:00
Gus and I had a great ruck this morning. Beautiful day and tons of people out exercising and using the Riverwalk. It is so great to meet people while they are exercising. Without exception, everyone greets one another with a smile and "good morning". I am lucky to live here, but there are so many great places in this country. Returning from Encinitas, Coronado and San Diego, I realize that I could easily and comfortably live there as well. Great place!
I came in on the 10 mile ruck at 2:25:30 which was very comfortable. I only ran about 1.5 miles total as I was protecting the calf.
All good.
Post your times
A travel day for me so I will have to make up my missed days this weekend.
Meanwhile, back at the RRL:
Fight Gone Bad
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
This is a great workout and a CrossFit benchmark. You can see the guys scores on the board. Post your scores to comments if you try this one on your own.
On the road in CA, a day off for me.
Back at the RRL,
Cindy
5 Pullups
10 Pushups
15 air squat
AMRAP 20 min
Here are the results
SealFit HQ Grinder
A work appointment took me to San Diego today. I left a little early and was able to make the trip to Encinitas to make my first visit to SealFit HQ since Kokoro 30. It was great to be there under different circumstances and I was pleased to see Coach John, Coach Lance, Coach David, and Josh from my Kokoro class.
Josh and I were on the mountain together and went through some cool and very difficult experiences together. He was all smiles and looked and sounded as if he was killing it since Kokoro.
Our workout looked like this:
Warm up with various things like inch worms, toy soldiers, squats, etc...
then
8-8-8-8-8
Back Squat at 65%
then
20 Deadlift at 185
400 m run
15 Deadlift at 185
400 m run
10 Deadlift at 185
400 m run
5 Deadlift at 185
400 m run
then 5 hill sprints-run up and walk down
Great day seeing everyone at HQ. Now I am sitting on Mission Bay preparing for my meeting tomorrow. I will use tomorrow as my day off this week. Calf is sore but not injured.
Train hard and post your workout to comments
Today was a little break from the heavy ruck, which was welcomed by me! There is a big difference between a 40 and a 60 pound ruck. 20 pounds, you say? Yea, 20 pounds, however, the difference that it makes on how I feel after a long effort makes a big difference. I feel good today, mobile and loose. This was a great workout and a good way to loosen up the hip flexors.
It looked like this:
Warm up: 4 Rounds 3x DOT Drill 3x Scotty Bobs @ 25# Instep Stretch
4 Rounds 150x Step-ups @ 40# at Interval based on SESSION 2 step up time. Rest 3 Minutes between efforts
(2) 4 Rounds 10x GHD Situps 10x EO’s 60 Second Farmers Carry @ 55# Dumbbells 15x Hamstring Hell
(3) 2 Rounds 25 Second Jane Fonda 40x Shoulder Hand Job @ 2.5# Foam Roll Legs/Low Back
I was trying to get my 150’s under 6 minutes. I did that on a couple, but was over on a couple also. Either way, I felt pretty good, pushed the pace hard and sweated a TON.
The last 3-4 weeks have been fairly hot but really humid. I do not remember sweating quite this much when preparing for Kokoro, but I probably did. When I say I am sweating alot, I mean it. Everything is soaked completely, like I jumped into a pool. The clothes have to come off before I go upstairs and I hang them on the squat rack. Later, I will return to a big pool of sweat beneath them. My ruck is also drenched and dripping. Crazy. I drank about 180 oz of water this morning without any trouble at all. I felt like I was trying to carry water in a leaky bucket. As fast as I poured it in, it came out.
The feeling of sweating like that is addicting. There is really nothing else like simply sweating a gallon of water in a workout. You feel clean, all impurities purged and you refill with clean cool water. I love that feeling and sometimes long for it in the winter as we workout outside all year round.
Off to California tomorrow for a meeting and a visit to SealFit HQ. Should be fun.
Today looked like this:
AM: Pushup Progression x 4 rounds @ 40% 2 min max emom
Situp Progression x 4 rounds @ 40% 2 min max emom
Run 1.5 miles x 4. 5 min rest between runs. Run at 2 min faster than 5 mile pace
PM:
Ruck 3 miles with 45 pounds < 41 minutes
I did the AM workout plus one of the rucks in the interest of time. I will hit the other two later this afternoon.
If you read this blog daily, you may notice that this looks almost exactly like yesterday's. You are correct. Doing this one two days in a row was challenging both mentally and physically.
Runs
1. 11:30
2: 11:10
3: 11:18
4. 11:23
Ruck
1. 41:13
2.
3.
I will be gone a couple of days this week so I decided to get Thursday's workout completed today. It was designed as a 2 part workout, 1/2 in the morning and 1/2 in the evening. I chose to do it straight through instead and I picked Thursday's because it looked to be the hardest one.
Pushup Progression x 4 @40% of 2 min max plus 1 final max set emom
Situp Progression x 4 @40% of 2 min max plus 1 final max set emom
Run 1.5 miles at 2 minutes faster than 5 mile pace x 4 rounds
Ruck 60 # at 12:00-13:00 per mile, 2 miles x 4 rounds
This workout took almost 5 hours and was tough. Thanks to Michael, Adam and Mike Drew for being there and pushing the pace hard. You guys are studs.
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Warm up 2
DOT drill x 2
3x Scotty Bob @ 25 lbs
Instep Stretch
x 4 rounds
150 step ups with 40 # ruck ( 16 inch box)
x 3
Time hack- >5:56
1. 5:47
2. 5:49
3. 5:56
Workout: A.
10 T2b
10 EO
60 Sec farmer carry with 55 lb kb each hand
10x Hamstring hell
x 4 rounds
Workout B.
30 sec Jane Fonda
30 Shoulder Hand Job @ 5 lbs
Foam Roll
x 2
Workout D.
Still Water 12 minutes
Post times, reps and/or loads to comments
Mike and Patrick at the Ragnar Trail
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Workout: A.
Warm Up
Barbell Complex @ 65 lbs (Deadlift, bent over row, hang power clean, front squat, push press, back squat, pushup 6 each=1 round)
Instep stretch
5x pvc dislocates
x 3 rounds
Workout B.
4-4-4-4-4
Front Squat followed immediately by 2 squat jumps
Increase weight each round
Workout C.
4-4-4-4-4
Push Press followed by 2 clap pushups
Workout D.
6 Front Squats @115 lbs
6 Push Press with 35 lbs each hand
x 5 rounds for time
Workout E.
Toe Touch complex
Lat Pec Stretch
Pigeon Stretch
Workout F.
Still Water
Post times, reps and/or loads to comments
Pushup progression x 4 plus max set
Situp progression x4 plus max set
1.5 mile run under 11:15 minutes x3
Ruck 60 lbs + water food 2 miles under 24:11 x 3
This was a very tough workout. Very tough. I was training at the beach for the final day. The weather was hot and humid. Starting at 5:30, I was in a full sweat by the time I got to the situps. Soon, I was dripping water into my boots and they were soaked. I drank 9 bottles of water plus a full Source bladder, recovery drink then coffee after and did not pee until noon.
I made all time hacks except the last two rucks.
Runs
1. 10:16
2. 10:43
3. 11:08
Rucks
1. 24:01
2. 26:23
3. 30:52 (very tough, on beach)
Awesome sunset on Ruck route
Beach training again today.
8 mile ruck @ 60 pounds dry with a 2 hour time hack
I did this on the beach; wet and sandy. It was harder than I thought and I had to run more than I thought I would have. I ended up running alot.
I made it in 1:55:36. With wet sandbags in my ruck, I was carrying 70+#.
Drying out
Proud of both my boys! Hayden returns from Trilogy Lacrosse Camp and Turner finishes Navy Sea Cadets Boot Camp as the HONOR CADET!
Beach training
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
Pushup Progression @ 35% x 4 plus final round amrap
Situp Progression @ 35% x 4 plus final round amrap
Workout: A.
Run 1.5 miles
x 3
rest 5 minutes between rounds
Workout B.
Ruck 3 miles @ 45 pounds dry
x 2
5 minutes between rounds
Back at RRL
Fran
21-15-9
Thrusters 95 lbs
Pullups
Then Run 1 mile afap
Post times, reps and/or loads to comments
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Warm up B.
2x DOT Drill
8 pushups
10 situps
200 m run
x 3 rounds, not timed
Skill: Jump Rope 3 minutes
Workout: A.
Pushup Progression
30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute
Workout B.
30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute
Workout C.
Run 1.5 miles
x 2
3 minutes rest between intervals. Run faster than your 5 mile pace.
Workout D.
Still Water
Post times, reps and/or loads to comments
Clay, Michael and I left the garage at 5 am for a 6 mile time trial with a 60 pound ruck. The goal was to be under 1:30:00.
Yesterday, I drove the course and thought I had it pretty accurate at a 3 mile turnaround point, but today, the phone app I was using measured the distance at 6.53. Michael, using a different one, got 6.25. Either way, it was a little long.
We ran alot more today and I made sure to run all of the downhill portions. Michael left me and finished his 6 in 1:14:00 and the full run in 1:18:00. I finished 6 in 1:17:00 and the full run in 1:24:00. Clay was a bit slower, but still came in under the time cap.
I felt good to know that I can make that time hack if necessarry with a 60 pound pack.
Not everyone wanted to hump 60 pounds for 6 miles so the garage workout looked like this:
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
300 flutters
20 GHD
20 Hip Extension
Workout: A.
Magic 50
5 single arm kettlebell/dumbbell snatch (both arms)
5 single arm kettlebell/dumbbell swings (both arms)
10 burpees
For time
Rx weight is 50 pounds, scale accordingly
Workout B.
1 mile Hill Run
Minnekahda mile
Workout C.
Still Water
Post times, reps and/or loads to comments
During the Run Burpee Run on my redneck beach
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 300 Flutters
Workout: A.
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch
Workout B.
Bodyweight Bench Press for Reps
Workout C.
Max Pull ups at Bodyweight + 25#
Workout D.
10 Minute Sandbag Getups @ 60#, for Reps
Workout E.
Still Water
Post times, reps and/or loads to comments
2 am water fun
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
20 GHD
20 Hip Extensions
Workout: A.
600 Step ups for time
use 16 inch platform and a 40 # ruck
Workout B.
Still Water
Post times, reps and/or loads to comments
Getting closer. Now the work begins
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
2 dot drill
8 pushups
10 situps
200 m run
Instep stretch
x3
Workout: A.
2 minute Max Pushups
Workout B.
2 Minute max situps
Workout C.
5 Mile Run
PM Session
Workout D.
8 Mile Ruck with 45 pounds before food and water
Post times, reps and/or loads to comments
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 53 year old Male, Husband, Father of 3, 5'8, 170 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 55
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
LIFE, FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
Logged workouts and results
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