SealFit from 12/22/09

"There are no great people in this world, only great challenges which ordinary people rise to meet."

-William Frederick Halsey, Jr.

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From this morning...30 lb ruck makes this extra tough

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core: 10 minute sandbag get-ups with 60 lb bag for max reps

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Workout: A.

SealFit Work Capacity from 12/22/09

2000 m Row

Rest 2 mins

30 Hang Power Cleans 95 lbs

30 Pull-ups

30 Kettlebell Swings 53 lbs

30 Burpees

20 Hang Power Cleans

20 Pull-ups

20 Kettlebell Swings 53 lbs

20 Burpees

10 Hang Power Cleans 95 lbs

10 Pull-ups

10 Kettlebell Swings

10 Burpees

For time.  Selection Candidates wear 30 lb ruck throughout entire workout

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Workout B.

Still Water Runs Deep

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Post times, reps and/or loads to comments

SealFit has been archiving workouts for many years and there is some real gold to be found in their archives.  I ran across this one in my notes and included it today.  It fit with what I was trying to accomplish.  Pile a 30 lb ruck on top and it was perfect.

We had a visitor today who was brought in by a member who has been a little absent.  Good to have both of them today.

Ruck PT

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core:  Situp progression 30% of 2 min max +5 reps x 3 rounds.  4th round work full minute for max reps

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Workout: A.

Bear Crawl down and back ( approx 50 m)

20 burpees

Crab Walk down and back

20 situps

Partner Wheelbarrow down/switch and come back

20 x pick 120 lb sandbag up put it on top of jerk box and push it to the other side.  Partner repeats.

Ruck 400 m with 50 lb ruck and 120 lb sandbag.  Switch as needed

Amrap 25 minutes

Selection candidates wear 50 lb ruck throughout workout.  Never let it touch the ground.  On feet during situps, in front during crab walk.

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OR (for those who might not like crawling around on the ground as much as the rest of us)

Cindy

5 pullups

10 pushups

15 squats

AMRAP 20 minutes

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Workout B.

Bench 5-5-5-5

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Finisher: Blog or "Big Girl" over the shoulder throws.  The Blob which has been renamed "Big Girl" is a big exercise ball that I filled with water.  I think it probably weighs about 150 pounds.  It is a good finisher to take the ball from the ground and go up and over the shoulder.  This ball is also far easier on the driveway than the concrete Atlas stones.

Post times, reps and/or loads to comments

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Always move forward

"You may be on the right track, but if you just sit there you'll get run over."

-Paul H Dunn

Me and my Dad, 76 years old, after he came in and did 100 consecutive pushups on his 76th birthday.  He also completed the 10,000 pushup challenge this year!  Real Old Man Strong!  Always moving forward.  Good job Dad!

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Warmup:

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Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core:
Situp progression x 5 rounds (30% of 2 min max every min on the minute for 5 minutes, then max reps on 6th)

Pushup Progression x 5 rounds (30% of 2 min max every min on the minute for 5 minutes, then max reps on 6th)

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Workout: A.

20 Toes to Bars
20 Kettlebell Swings @53 lbs
x 3 rounds for time

Selection Candidates wear 45 lb ruck

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Workout B.

100 burpees for time
Jump onto a 45 lb plate, clap overhead

Selection Candidates wear 45lb ruck

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Workout C.

Warrior Yoga

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If you are not growing you are dying.  Even if you are doing the right things, you must continually challenge yourself and grow.  Find your weakness and test it, build on it, make it your strength.  For these reasons, we have decided to do Selection.  For these same reasons, I decided to do Kokoro, Alan decided to run an Ironman, Ted decided to move to England for a year, someone else went to night school to learn Chinese.  Life is enjoyed the most when you are not comfortable, when you are pushing to the edge of anything you have done before. 

We can not always be traveling the world, or doing a crucible event like Selection or Kokoro, but our daily mental and physical training can take us to places within our selves that we have never been before.  We dont have to stay there long and it doesnt interfere with our everyday tasks or responsibilities, but the benefit is sometimes just as great as if we had traveled across the ocean to a strange and foreign land.

100 burpees for time can take you there.  You can see places that on first glance you do not want to go, but once there, you become more comfortable and travel through with no worries.  When it is over, celebrate the small victory of entering the pain cave and slaying the dragon that lived there.  For the rest of your day, have the confidence to know you can do anything, no matter how uncomfortable...just get in there, get started and it will become comfortable.

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"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

-Martin Luther King, Jr.

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3 man teams

Before and after of the clean up.  Thanks to my wife and kids for helping! 

Yesterday, my family and I pulled everything out of the garage, pressure washed the mats and let it all have the MRSA baked out of it by the sun.  It was long overdue and the amount of shit that was under the mats was amazing.  The garage was cleaned from top to bottom including the doors, stereo, drawers and cabinets.  Happy Father's Day.   It was perfect.

I left everything outside last night as I knew that alot of strong guys would be here to help first thing this morning.  The warm up was putting the garage back together.  It took 10 minutes and everything was back in place.

We had 18 people this morning which could be a problem if you only had a little bit of gear.  We are fortunate at the RRL to have plenty of equipment; more than most CrossFit gyms, but I like to do workouts that don't require alot of stuff and that are simple in explanation.  The leap frog style is a great format to accomplish both.

I knew we would have a big group today so I set up 2 workouts both of 10 minute duration and both leap frog style.  We broke into teams of 3 and did the following:

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Workout A.

100 battle ropes

max pushups

max wall balls

Winner is the team with the highest running count of wall balls

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Workout B.

20 GHD situps

Max Push Press @ 75 lbs

Row for calories

Winner is the team with the highest running count of calories on the rower.

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Each of these workouts works the same way.  There is one station which dictates the time the other athletes stay on all stations.  One station is set as the determining station for winning.  On workout A, the first athlete does 100 battle ropes.  The second athlete is completing max pushups in the time it takes the first athlete to complete the 100 ropes and the third athlete completes max reps of wall balls.  When the first completes the ropes, he moves to the pushups and the pushup guy moves to the wall ball and continues with the running count.  We continue like this for 10 minutes and the team with the most wall balls wins.

The second workout was the same format.  The GHD situps controlled the timing and the rower dictated the win.

3 people can be trained with no equipment or just one thing like a kettlebell or a barbell.  Good format.  I like it.

The Selection candidates wore a 45 pound ruck while doing both workouts.  It was tough and there were some movements that were awkward and made far more difficult due to the ruck weight. I don't think we can be training too many weighted pushups or training with a ruck enough.  From here on out, everything we do will be with at least a 45 lb ruck.  We will also be taking some advice from Selection Graduate, James Vreeland, and giving penalties for getting beat by non candidates.  It pays to be a winner.

We finished with a 10 minute meditation using Mark Divine's Still Water Runs Deep exercise. 

A couple of new guys showed up today.  I hope they will continue to come back.  Seeing new faces at the RRL reminds me of one of my favorite quotes:

“A journey of a thousand miles begins with a single step.”
Lao-tzu

I wish them good luck in their journey and hope they can help us along ours.

Ruck PT

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady. 

This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core:

Sit-up progression x 5 rounds

Take 30% of your max 2 minute score and hit that number every minute on the minute for 5 minutes.  On the 6th minute, work the entire minute for max reps

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Workout: A.

Ruck PT

With a 45 pound ruck or 45 pound sandbag complete the following for time:

50 Walking Lunge Steps

50 Pushups with ruck on

50 Squats

50 Sit-ups

50 Thrusters using the ruck or sandbag

50 Sit-ups

50 Squats

50 Pushups with ruck on

50 Walking Lunge Steps

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Workout B.

10 minutes of Gratitude

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Post times, reps and/or loads to comments

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Happy Birthday Michael Miller!  How did you like the 60 pound ruck? 

By RRL tradition, we wear a weight vest on our birthday, despite the workout.  Sometimes it is no big deal, others make for a birthday that you will not soon forget.  Instead of putting a vest on under the ruck today, Michael decided to bump up the ruck weight from 45 to 60.  This makes a big difference on a workout like this.  Happy 37th!

This one took me 18:14 but I was only using a 45 lb ruck.  I liked it and feel like we definitely need more work on lunges and walking lunges. That is a tough movement, but one we will encounter alot in Selection.

We ended the day with 10 minutes of gratitude meditation.  This is a powerful way to start the day and remain in a state of gratitude.  Focusing on breathing while laying in the dead man pose, we think about everything we are grateful for and then end with clearing our mind of all thought...or at least attempting to.

This is an outstanding practice, highly recommended.

Have a great weekend.

Update: Several guys came over this afternoon so we hit this one again.  I was able to do it in 15:47 with 45 pounds, wet ruck, wet boots.  Good times.

Run/Ruck

My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout A:

Run 400 m

30 pushups

30 situps

Ruck 400 m with 90 pounds

AMRAP 30 min

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Workout B. 

Front Squat 5-3-1

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Post times, reps and/or loads to comments

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When preparing for Selection, I feel like we need to be able to do a ton of situps and pushups, run, and ruck.  In fact, I am not sure that we can ruck enough in preparation for the event.  Today, I created a workout that had us moving for a 30 minute smoke session and incorporated simple movements that I am sure we will be doing plenty of in Selection.

My calf is still bothering me.  I felt it a bit on round 3 so I immediately went to the rower instead of rucking or running any further.  Laying off running for close to 2 weeks has not solved the injury so I will probably go see Wayne Stephens and see if he can help me. 

Planning a workout for this weekend to include lots of water, mud and long rucks is definitely starting to take shape.  Greenway Farms may be a good spot for good creek access and plenty of trails.  It is also close by which is important.

If you are reading this or coming from the Facebook page or website, please leave a comment so I know that this thing is working properly.

Thanks

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6-11-14

Nuts to butts! Kokoro 30

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout: A.

2 Min Max Push-up to Army Standard

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Workout B. 

2 Min Max Sit-up to Army Standard

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Workout C.

Run 5 Miles

or

Row 40 minutes for max meters

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Workout D.

Push Press 5-3-1

Post times, reps and/or loads to comments

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For Selection, the minimum requirements for the pushups are 55 and the situps 65.  The pushups are no problem, but we are all cutting it close on the situps.  The number seems high to me and I think that ALOT of the 275 people signed up for this event may have trouble with this one event.  Fail it...go home.

I will not fail the situp test, I will make sure of that, but I can easily see how someone might overlook it in favor of alot of rucking or other work and end up in a bad spot.  6 or 7 months of training could easily be thrown away on the second event in the first 15 minutes of Selection and I am sure that it will happen to some people. 

65 situps in 2 minutes at Navy standard is not difficult at all, but the Army requires you to keep your hands locked behind the head which makes for a MUCH more difficult and thus far lower rep count.  65 is pretty tough.

My score today was 96 pushups and 69 situps.  I am focusing on consistently hitting 100 pushups and getting my situp numbers to consistently 80's.  I am planning on getting no-repped despite perfect form (mind games) and I want to make sure that I have plenty of time to get in 65 perfect reps.

My calf is still bothering me a bit and I believe it to be a slight tear in my gastroc.  I had a torn soleus 2 years ago and when I ran on it too early it developed into a serious tear that prevented me from running for 8 weeks.  I can not risk that type of injury so I might even lay off again next week despite REALLY needing and wanting to run.

Mike, Jay, Blythe and I rowed 40 minutes today which was challenging but went by quickly because of the company.  I commented to Cynthia about how lucky I feel to have such an awesome group to support the training and to call friends.  These guys are all super solid individuals.

I am trying to plan a 4 hour workout for Saturday to include full submersion with rucks packed with the Goruck packing list contents.  I want to try to see how much that will all weigh and start to refine our packing and waterproof/draining ability with the rucks.  This is very important and could easily be overlooked.  It will not be overlooked by us!  

The Road To Goruck Selection

120 lb Goruck Sandbags ready to crush our souls and make us cry "Uncle"

First post today.  I dont know if anyone will read this but I am going to document my progress towards Goruck Selection on this blog. 

Our workout today:

"Feed the Courage Wolf"

Partner workout.  Each man with a 45 lb ruck

Ruck 1 mile together with 120 lb sandbag and rucks, switch as often as needed...sandbag never touches the ground until pushup/situp or 20 burped penalty
250 pushups with ruck on as a team
250 situps as a team…no ruck
50 pull-ups…non working partner holds sandbag while other partner does pullups
Bear crawl the length driveway x4
Ruck 1 mile with 120 lb Sandbag
50 pushups with ruck on
As many sit-ups as possible in the remaining time

70 minute cutoff

This was challenging but probably similar to something we might encounter in Selection.