Front Squat/Push Press

Mike and Patrick at the Ragnar Trail

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

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

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!

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

IMG_0131.jpg

"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

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

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

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

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

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!

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

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

1000 Pushups-SealFit Challenge

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

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

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

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

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

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.

 

 



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