Fight Gone Bad

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.

Cindy

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 Visit

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

Sweat

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.

Run/Ruck/Pushup/Situp

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.

Thurs today

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.

Step ups

---

“Spectacular achievements are always preceded by unspectacular preparation.”
— Roger Staubach

---

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

Front Squat/Push Press

Mike and Patrick at the Ragnar Trail

---

"To succeed in life, you need two things: ignorance and confidence."

Mark Twain

---

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

Intervals revisited

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) 

2 hour cut-off

Awesome sunset on Ruck route

---

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

Lou Holtz

---

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

Run/Ruck

Proud of both my boys!  Hayden returns from Trilogy Lacrosse Camp and Turner finishes Navy Sea Cadets Boot Camp as the HONOR CADET!

---

“All quitters are good losers.”
— Bob Zuppke”

---

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

Intervals

---

"You can't outrun the cheeseburger"

-David Lee Roth

---

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

6 mile heavy ruck

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

Benchmarks

During the Run Burpee Run on my redneck beach

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee

---

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

600 Step ups

2 am water fun

---

 

"Weakness of attitude becomes weakness of character."

 

 

Albert Einstein

---

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

Day 1

Getting closer.  Now the work begins

---

“The sacrifices that are necessary to be successful, become easier when one places a goal or objective at a high level.”
— Ara Parseghian

---

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

Saturday Depletion

Trying to keep up with El Toro Blanco with 60+ lbs

---

“Difficulties strengthen the mind, as labor does the body.”
― Seneca

---

Saturdays are great for longer than average workouts designed to leave you depleted.  We seek the depletion state because we will experience it soon enough.  Having been there before, repeatedly, makes us comfortable on the edge.  If you hit the wall for the first time when it counts, you are in for big problems.

Finding or creating workouts that may be harder than anything we will encounter in the real event is the goal.  I have never done Selection before and never served in the military so I am only able to guess at the difficulty of the tasks assigned.  I know they will be challenging, no matter who you are. 

Kokoro is the only real experience that i can draw from.  Because of my preparation, there were really no tasks, by themselves, that were more difficult than anything I did in preparation.  In fact, most were not as hard as what we do here, but close.  The difference was that these difficult tasks went on and on, in very uncomfortable conditions for 50 hours.  There were many times that a weak mind could have been convinced to quit.  The well prepared, the ones who had been to the edge repeatedly made it.

So today, I put together a workout that I thought might take us to that edge.  We also included full submerssion water dunks and rolling in sand a few times during the workout.  It took a full 3 hours to complete and recover.  I borrowed this one from SealFit's Monster Mash and then added a ruck.

Baseline:

Pre SOP Box Breathing, Rom,

3 Rounds

10x Dislocates,

15X Toes To Bar,

20 Thrusters 45/35#,

1 Min Handstand Hold

then

Work Capacity:

Super Glen

    1 Mile Run
    30 Clean and Jerks 135/95#
    800 M Buddy Carry
    10X Rope Climbs Lean and Rest if you are waiting for a Rope.
    800m Partner Farmer Carry 53/35#
    100 Burpees
    1 Mile Run

for time

then, with 10 minutes rest

Ruck 5k with 60+ lbs

The Super Glenn took me 62 minutes and the ruck another 53 minutes.  I was hoping to get in under 50 minutes on the ruck.  I have alot of work to do there.

If you try this one, make sure to hydrate well before after and during.

Thanks to Clay, Will and Matt "Country Strong" for doing this one with me

Stairs

Dry Falls

---

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

---

Skill: Jump Rope 3 minutes

---

Core: sit up progression

---

Workout: A.
Normal Park Stairs Run

For Time:

1 mi Run

Run (stairs)

10 Burpees (top)

10 Push-up (clapping)s (bottom)

X3 rounds 1 mi Run Post total time.

---

Workout B.

Travel workout A.

Run 2 miles

Travel Workout B.

Ruck hills for 3 hours, get in every creek or under every waterfall.  Test out the new drain holes in ruck

---

A few days with my wife in NC is a welcome change.  There are tons of hills, amazing trails, waterfalls everywhere, good food and good time with her away from home and the kids.  It is rare so we will enjoy every minute.

I ran 2 miles this morning which is the farthest I have attempted since my calf injury.  I felt great but it is probably wise to continue to go easy through the weekend. 

Post times, reps and/or loads to comments

Good luck Jimmy

Good luck Jimmy.  I know that you will make the absolute most of this move.  Keep in touch; we will all miss you!

---

"A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow."

– William Shakespeare

---

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

---

Skill: Jump Rope 3 minutes

---

Core: 5 minute weighted plank

---

Workout: A.
1 mile run up steepest hill you can find

---

Workout B.

Omar

For time:

10 Thrusters, 95/65 lbs

15 Burpee (Bar Facing)s

20 Thrusters, 95/65 lbs

25 Burpee (Bar Facing)s

30 Thrusters, 95/65 lbs

35 Burpee (Bar Facing)s

For time

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

---

Workout C.

Still Water

---

We had to say a temporary goodbye to our good friend Jimmy this morning.  With a great opportunity, Jimmy and his family are moving for a year.

I have known Jimmy for 40 years and I feel lucky to call him a friend.  He was once my assistant as projectionist in 5th grade.  Since then, Jimmy has been both an assistant and a mentor, a leader and a follower.  He is a true friend and we will all miss him very much.

Cheers Jimmy!

---

Post times, reps and/or loads to comments

Ruck work

---

Yes, grip strength comes in handy...even in flyfishing

“Don’t be afraid to fail. Experience is just mistakes you don’t make anymore.”
— Joe Garagiola

---

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

---

Skill: Jump Rope 3 minutes

---

Core:

700 flutter kicks

---

Workout: A.
Back Squat

5-3-1-1-1

---

Workout B.

1 Mile Ruck with 45 #, Selection candidates carry a coupon of choice

25 burpees with ruck

50 Army Situps

100 Squats with ruck

200 m walking lunge with ruck

For time

---

Workout C.

Yoga and Still Water 12 minutes

---

Post times, reps and/or loads to comments