1000 Pushups-SealFit Challenge

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KOKORO 30 - 080.jpg

“Face your deficiencies and acknowledge them. But do not let them master you.”
— Helen Keller”

 

SealFit offers monthly challenges that we like to schedule.  These are both physically and mentally challenging.

 

I have selected 12 challenges to be a part of our training for Selection.  Yesterday was the first one.

1000 pushups for time

This took Michael Miller 65 minutes to complete.  he was the first one of us to go.  The first one to try a workout or challenge has no goal in mind, rather just to complete.  The next few to go have a major advantage and can target a certain time.

I was able to finish 1000 pushups in 42:37 by doing sets of 20 for the entire 1000. 

Future challenges include:


• 1,000 sit-ups
• 1,000 pull-ups
 -All night ruck with PT throughout.  The worst things we can think of.
• 1 mile walking lunge wearing a 45 pound ruck
-1 mile burpee broad jump with ruck
-1 mile low crawl with ruck
-Run Burpee Run with ruck
-Quad Murph with ruck

Stay tuned for results

 

Give them a try and post results to comments

100 lb dumbbells

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You dont often find 100 lb dumbbells at a hotel gym.  I had to find something to do with them.

You dont often find 100 lb dumbbells at a hotel gym.  I had to find something to do with them.

“What you have, give. Because what you save, you lose forever.”
— Brant Ust”

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Lying Hip Swing x 30

Workout: A.
Beep Test

Workout B.

Death By Push-up
With a continuously running clock perform:
1 Push-up in the first 1 min, 2 Push-ups in the second 1 min 3 Push-ups in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

Start at round 10

Workout C. Travel Workout

Warm up

65 situps for time

500 Flutter kicks

Single arm snatch

5-5-3-3-1-1-1 Each arm

Magic 50

5 swings/arm

5 Snatches/arm

10 burpees

x 5 rounds for time

Rx weight 45 lbs, but 50 is more fun

Farmers Carry

Increase weight for 4 sets of 30 yards

80,85, 95, 100 pounds in each hand

Gratitude 15 minutes




Post times, reps and/or loads to comments

Travel Workouts

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Turner on the Monkey Bars at the Battlefrog

Turner on the Monkey Bars at the Battlefrog

“If you sacrifice early, you’ll win late.”
— Charles Haley

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:500 Flutter Kicks

Workout: A.

5 rounds for time of: Overhead Walking Lunge, 45/35 lb barbell, 50 ft 21 Burpees Let trailing knee gently kiss the ground on each lunge.

 

Workout B.

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

 

Travel Workout

Standard Deck of Cards

For Time:

Go through entire deck of cards

Aces= 11

Face cards= 10

Push-up - Clubs

Burpee - Spades

Sit-up - Hearts

Air Squat- Diamonds

Joker= 200m swim

Post total time.


Post times, reps and/or loads to comments

Twins

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One of the most fun workouts ever!  Jody freaks out in the ice water and makes one of the funniest noises I have ever heard

One of the most fun workouts ever!  Jody freaks out in the ice water and makes one of the funniest noises I have ever heard

"Victorious warriors win first and then go to war, while defeated warriors go
to war first and then seek to win."
-Sun Tzu

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

500 flutter kicks

 

Workout: A.
Run 1 mile as fast as possible

Workout B.

Work Capacity: “Twins”

Complete 2 rounds, of each couplet, for time of:

1) -750m row

-20x handstand push up

2) -20x thruster (115#/75#)

-20x L-pull ups

For time

Workout C.

Gratitude/Breathing 12 minutes

Post times, reps and/or loads to comments

Books worth reading

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I just finished this one:

With Selection coming up fast, I have been searching out books on mental toughness, mental preparation and mental training.  This was a great one. 

I listened to this one while driving mostly but also on a long row.  It was full of stories from Olympic champions and other athletes that could help any athlete, regardless of level.  I fully intend on getting my kids to listen to this book as well.

With some books, the narrator can enhance or spoil, entirely, the experience for you.  The narrator in this audio did a great job and carried the story nicely.

I think that listening to one or 2 chapters at a time is probably the best way to fully digest the information rather than doing a marathon session.  Tons of great quotes are littered through this book and there are take away lessons for just about anyone; athlete or not.

I particularly liked the section on injuries and setbacks as I am going through one of my own currently.  So many amazing stories were recounted of athletes experiencing serious injury at their peak, but staying mentally strong and coming back 4 years later to win a gold medal.  These athletes used a disadvantage and made it an advantage, which has always been something that I encourage and have experienced in my own life.  Combined with extreme patience, they were able to make their dream a reality.

These stories provide motivation and inspiration to anyone experiencing any kind of obstacles in their lives or striving to reach a goal.

The one big takeaway for me in this book was something that the author went back to continually.  If you can see or admire greatness in someone else, you are only able to do that if you, too, have some of that same trait within yourself.  Interesting...

If you like these kind of books, check this one out.

RJ

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Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”

— Tecumseh

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

12 minute Amrap

Sandbag Get-ups with 60 # sandbag

Workout A.

RJ
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

x5 Rounds

CrossFit and SealFit both honor fallen heroes by naming workouts after them.  Usually, these workouts are longer in duration than most and often very difficult.  I am looking for longer duration workouts and the Hero workouts are often perfect for our training. 

While I enjoy a difficult workout, it is also important to take a moment to reflect on the the purpose of naming a workout after someone who has given their life for the rest of us.  It is important that we give these workouts our best effort and to not forget their meaning. 

Today's workout is called RJ and it is accompanied by the following description on the CrossFit website.  Hooyah! to RJ and his family.

Robert Cottle  | Age 45

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

 

 


Post times, reps and/or loads to comments

Grip

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Our Mascot and my image of a Courage Wolf. Gus.

Our Mascot and my image of a Courage Wolf. Gus.

“Man’s greatest moment of happiness is to be tested beyond what he thought might be his breaking point and not fail.”
— Joseph Murphy

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

30 GHD Situps

30 Hip Extensions

Workout: A.
20 Air Squats

20 Pushups

20 Walking Lunge

x 3 rounds  not timed

Workout B.

Work to 1 RM Back Squat

no more than 15 minutes

Workout C.

Run 400 m or Row 500 m

20 Kettlebell Swing @ 53 lbs

15 Pullups

x 5 rounds for time

Workout D.

Still Water Runs Deep 10 minutes

PM Session:

Chipper:  15 Back Squat @ 90% 1 RM),

50 x weighted step-ups (65# bar bell),

150 x double unders

Not for time

Today's workout was fantastic.  Selection will require a ton of grip strength.  We will carry stuff, hold stuff pull, push, and everything else imaginable.  I have always been a believer in grip strength since being a wrestler.  I never use straps in lifting and do some accessory work occasionally like pinch grips holds to increase grip strength.  Your grip can never be strong enough.

This workout was grip intensive.  I rowed rather than run which made it even more intensive.  Good luck with this one if you try it.  If so, post times and comments.

Row, Row, Row

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Testing out grip strength in the Florida Keys on a Saltwater Experience shoot.

Testing out grip strength in the Florida Keys on a Saltwater Experience shoot.

“Adversity causes some men to break, and others to break records.”
— Unknown”

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

200 flutters

2 min plank

200 flutters

2 min plank

Workout: A.
Row 15,000 m

or

Run 7.12 miles (4 Bridges route)

As I am still nursing a healing calf muscle, I laid off the running again today.  While I am not running, it is crucial to get some LSD (long slow distance) to increase my overall volume in preparation for Selection.  I know that I should be running 10-12 miles today, but if I dont let this calf heal properly, it will be a nagging, frustrating injury that will prevent proper training and probably resurface in Selection.

Believe me, I would rather run 10 miles than do a 15,000 meter row.

At any rate, I gave the guys a choice today and Trevor, Clay and I chose the full 15,000 while Robert and Blythe also stayed back for a long row.   Keith, Jay, Will, Justin and Turner ran and the 7.12 mile, 4 bridges course was completed within 1-2 minutes of the 15,000 m row.  Interesting.

I rowed 15,000 meters in 1:03:00 and Trevor came in at 1:00:17, Clay 1:06:00.  For me, I had a goal of keeping my splits under 2:10 for the entire row.  I saw 2:11 a couple of times as I lost concentration but was able to bring it back down.  Mostly I was around 2:02 but my overall average split was 2:05.6.  I am sure that I could improve on my technique alot.

Sweat index on this one was a 9.7 and I was completely soaked. 

 

Post times, reps and/or loads to comments

Curtis P

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 20 sandbag getups at 120 #

Workout: A.
Baseline: Pre-SOP and box breathing, then ROM Drills.

Run 400m,

30x walking lunges with barbell in front rack position,

20x ring rows, 10x toes to bar

Workout B.

Work Capacity: Complete the following for time…

        100x Curtis P’s (75#/55#)
        75x Pull ups
        50x Ring dips
        25x Toes to bar

 

Workout C.

Bench Press 5@75%, 5@85%, 5@90%

Workout D.

Still Water


Post times, reps and/or loads to comments

SealFit from 7/3/14

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Kenneth Leverich at SealFit Kokoro 30.  Kenny just placed 1st in the S Cal region beating Dan Bailey and Josh Bridges.  We wish him all the best in his quest for the CrossFit Games title.  Kenny is a beast both mentally and physically

Kenneth Leverich at SealFit Kokoro 30.  Kenny just placed 1st in the S Cal region beating Dan Bailey and Josh Bridges.  We wish him all the best in his quest for the CrossFit Games title.  Kenny is a beast both mentally and physically

“You can’t ever work too much because there is no such thing as being in too good condition. You can’t ever lift too many weights because you can’t ever be too strong. You can’t ever wrestle too much, because you can always do better.”
— Dan Gable

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 2 minute situp test

Workout: A.
Baseline:

Pre-SOP and box breathing, then ROM drills.

Row 250m

20x 2-arm KB front squat

Row 250m

20x goblet squat

Workout B.

Strength:

Front squat – 10 rounds, every 60 seconds, perform 3x front squat. Start at a moderate weight and increase weight by feel. Reps should be fast and explosive.

Workout C.

Work Capacity:

In 10 minutes, perform:

-2,000m row

-Max rep GHD sit ups

Workout D.

Mental:

Gratitude 14 minutes

Workout E.

PM Session

Stamina:

Chipper, not timed: 100m front rack walking lunge (95#/65#),

50x handstand push up,

3 minute weighted plank (45#/25#).


Post times, reps and/or loads to comments

Good workout today!

Great to see Caleb and Robert come back and some of the new guys starting a regular routine.

 

Jackie x 3

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RRL Goruck class 404

RRL Goruck class 404

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: 70 situps for time with 2.5 lb weight behind head

Workout: A.
Jackie x 3

Row 1000m

50 Thrusters at 45 lbs

30 pull-ups

x 3 rounds for time

Workout B.

Still Water Runs Deep/Fish Bowl/Quiet Time

Post times, reps and/or loads to comments

In preparation for Selection, we are moving towards more volume.  Jackie x 3 was a good one for us today.  My total time was 25:30.  This workout accomplished a couple of things.  First and foremost, it was a challenging workout that I could do and not do any harm to my healing calf.  Second, it was light and long in duration, but there were times when you were close to failure.  Third and maybe most important in preparation for an event like Selection, is the mental aspect.  Staring down 3 rounds of 1000 m row, 50 thrusters and 30 pullups is a daunting task.  Its boring, long, intimidating and painful.  Getting through that one is a mental victory.

I found myself getting through this workout by staying right in the moment.  I mean, I focused on small things right in front of me like a set of 5 thrusters rather than looking at 150 thrusters and the rest of the workload. 

If you break anything down into smaller bits, it becomes a possibility.  Looking at the whole often results in failure, submission to groupthink or simply quitting.  This can be applied to any area of your life.

Physical training like this is so important to my life because it constantly reminds me of lessons like this, thereby "sharpening the sword' daily.  When an intimidating or daunting task is set before me in business, personal life or in a workout like this, I am practiced and comfortable in the uncomfortable. 

Lately, we have been spending more time on focused quiet time together.  This time has helped me far more than the workouts for the body.  I find myself more focused, less fatigued and operating in a clear manner throughout my life.  We will certainly continue.

Death by Pull-ups

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RRL Team at the Ragnar Trail.  Good times

RRL Team at the Ragnar Trail.  Good times

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Sandbag Getups.  Max reps in 5 minutes with 60 lb bag

Workout: A.
Bench Press 5-5-5-5

Workout B.

Death By Pull-up
With a continuously running clock perform:
1 Pull-up in the first 1 min, 2 Pull-up in the second 1 min 3 Pull-up in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

Workout C. Yoga and Gratitude



Post times, reps and/or loads to comments

Legs, Legs, Legs

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Me and my son, Turner, running the Battlefrog, 15K obstacle course

Me and my son, Turner, running the Battlefrog, 15K obstacle course

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Situp or pushup progression (whichever needs more work)

3 rounds- 30% of 2 min max + 10, then max for last set

Workout: A.
50 back squats @ 135 lbs

50 situps

50 front squats @ 115 lbs

50 pushups

50 Overhead Squats @ 75lbs

50 push press @ 45 lbs

50 Air Squats

50 Lunges

For time

Workout B.

Still Waters run deep

12 minutes


Post times, reps and/or loads to comments

SealFit from the archives

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Goruck is in Chattanooga tonight.  Good luck to all that are participating!

Goruck is in Chattanooga tonight.  Good luck to all that are participating!

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

120 pushups for time

120 situps for time Army standard

Workout: A.
Back Squat 5-5-5-5

Workout B.

SealFit Work Capacity from the archives

Complete the following for time:

60x KB swing (53#/35#)
60x calories on rower
50x KB swing (53#/35#)
50x calories on rower
40x KB swing (53#/35#)
40x calories on rower

Workout C.

Still Waters Run Deep or Fish Bowl

Good workout this morning!  Back Squats started light and went to 245 for me because of my calf injury.  I just stayed a little light and did not feel any strain.

The Row/KB workout was not as bad as it looked on the board.  Ended with a 12 minute Still Water.  Clear head...ready to roll

PM Workout:

Warm up:

General warm up

30 minutes of PT.  Everyone got in a circle and called out exercises and numbers for 30 minutes.  Selection Candidates wore 30 lb ruck.

Pushups, pullups, situps, burpees, bear crawls, crab walks, wall balls, monkey bars, air squats, tabata squats, Russian twists and flutter kicks.

Post workout:

Guys hung out, drank a beer and laughed.  Great way to end the week and start the weekend!


Post times, reps and/or loads to comments

6-26-14

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Hayden hits me with a hose during the 1000 burpee/5 mile Run-Burpee-Run workout

Hayden hits me with a hose during the 1000 burpee/5 mile Run-Burpee-Run workout

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core:

5 minutes in front leaning rest (plank)

then, immediately 200 flutter kicks


Workout: A.
5 mile run

or

Row 500 m

10 burpees

AMRAP 40 minutes

Workout B.

Bench Press 5-5-5-5-5

Post times, reps and/or loads to comments

I cant let my calf injury hold back the group.  We need to be running and the one thing I know with running is that you either use it or lose it. 

So, while the guys did a 5 miler, I stayed back and did a 500 m row/10 burpees amrap for 40 minutes. 

I am frustrated with the calf injury.  Got acupuncture yesterday, but I am just going to have to stay off it.  No running or rucking for about 2 weeks.  Then, I will move into it very slowly. 

Our Selection training has started a while back, but we will be doing an intensive 10 week program that starts at the end of July.  I HAVE to be sure that I am 100% healed and ready for the training to begin because there are alot of double days and alot of running and rucking ahead of us.

Sandbag Tailpipe

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Every Minute on the minute (EMOM) do max reps for 30 seconds of Pushups/Situps

Odd Minutes: Situps

Even Minutes: Pushups

Continue for 12 minutes (6 rounds of each)

Workout: A.
“Tailpipe” – Sandbag style
Partner 1 runs 200m, while Partner 2 Holds the sandbag overhead. P1 and P2 switch roles when P1 returns for the run. Do a total of three sets for time. If the partner holding the sandbag drops it, both partners do 10 burpees for each drop.

Workout B.

“The Bear and the Rabbit” – Sandbag style
Teams of two complete a total of
4 x 200m laps of Farmer Carry (60/30, per hand)
P1 (rabbit) performs 2 Sandbag Farmer Carry while P2 (bear) runs. When P2 catches up to P1 they switch off. P2 picks up where P1 left off. Continue to do this until a total of 4 x 200m laps of Farmer Carries are completed as a team. Make it harder by carrying heavier Sandbags. Do not run with the sandbags. Rule of thumb, if you can run with them, they are not heavy enough.

Workout C.

Still Water/Fish Bowl 10 minutes


Post times, reps and/or loads to comments

Back from my trip to the Florida Keys with the family.  Great trip with nice dolphin on fly and spearfishing for the boys.  My daughter got to swim with the dolphins and we ate some amazing food.  I hurt myself so badly at Chef Michaels in Islamorada and the night before at The Outpost in Marathon that I went on a 24, then 36 hour fast.  I think I ate so much at those dinners that I wasnt even hungry.  I have read that intermittent fasting is good for you...who knows.  I can say that the feeling of being stuffed full is not as good as the feeling of being fasted, to me anyway.

I pulled from the Goruck training page today to do some sandbag work and overhead holds.  I found one that was pretty good.  They took the "Tailpipe" workout from Mark Twight at Gym Jones and put a sandbag twist on it.  We then did a turtle and hare workout which ended up with more running than I thought. 

I am still working to recovery on my calf.  I made it about 100 yards before I felt a painful twinge and stopped immediately.  I rowed the remainder of the workout.

Here are some shots from our recent trip.

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

First dolphin on speargun for Turner

First dolphin on speargun for Turner

First Dolphin on fly for Hayden

First Dolphin on fly for Hayden

First Dolphin on fly for Turner

First Dolphin on fly for Turner

First fish on speargun for Turner

First fish on speargun for Turner

First fish with a speargun for 7 year old Reed

First fish with a speargun for 7 year old Reed

Kids in the water with dolphins 

Kids in the water with dolphins

 

Great family fun!

Great family fun!


Tuesday, June 24, 2014

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"Do not let what you cannot do interfere with what you can do."

John Wooden

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: situp progression x 5 rounds

Workout: A.

21-15-9 reps, for time of:

Pull-up

Ring Dip

Burpee

Workout B.

Every 1 min for 10 mins do:

3 Power Snatches, 135/95 lbs

6 Toes-to-bars

9 Box Jumps, 24/20 in



Post times, reps and/or loads to comments


Beep Test

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"The cure for everything is saltwater - sweat, tears or the sea."

- Izak Dinesen

Trevor suggested that we do the Beep Test today.  Here is a video demonstrating:

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes

Core: Lying Hip Swing x 30

Workout: A.
Beep Test

Workout B.

Death By Push-up
With a continuously running clock perform:
1 Push-up in the first 1 min, 2 Push-ups in the second 1 min 3 Push-ups in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

Start at round 10

 

Post times, reps and/or loads to comments