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.
Did this one straight through..thanks to Rusty and Ben for coming at 5 am.
pushup progression
40% of 2 min max x 5 rounds plus final max set
situp progression
40% of 2 min max x 5 rounds plus final max set
run 1.5 miles x 4
ruck 3 miles x 4 @45 lbs dry
run times were all around 11:00
ruck times between 38-44 minutes
Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn. It descended the mtn, then came back up again with some very steep ascents. The guide book said there are places whee the grade was 20%. I dont know, but I can tell you it was steep.
this ruck made me realize just how lucky I am to live where I do. We have 100's of miles of trails like this to amazing places! Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there!
4:10:00
65 lbs
1. Warm up
Barbell Complex x 6 @ 65 pounds
Instep Stretch
x 3 rounds
2. Back Squat
4-4-4-4-4-4
Increase every round
Do 2 broad jumps after each set
3. Mr Spectacular (double KB clean, walk out to pushup position, 1 pushup, walk back to stand)
4-4-4-4-4-4
Increase weight each round
1 burpee after each set
4. Work Capacity
5 Back Squats @ 135 lbs
5 burpees
x 6 rounds
5. Stretch
Squat stretch
pigeon
x 3 rounds
6. still water
1. Pushup progression
35% of 2 min max reps (35)
x 5 rounds + final max set
2. Situp progression
35% of 2 min max reps (24)
x 5 rounds + final max set
3. Run 1.5 miles
x 4 rounds
Try to get all rounds under 10:30
4. Stretch
5. Still Water
AM:
Warm Up
1. 150 step ups x 4
16 inch box, 40 # ruck
Try to get each one under 5:50. Mike Drew scorched this one with all under 5 minutes and one as low as 4:33
2. Various durability exercises and physical therapy exercises for calf.
PM:
3. Ruck 2 miles x 4
60 # ruck before food or water
Keep each interval as fast as possible. Really they should be around 24-25 minutes.
When I had time to get this workout in, it was 94 degrees. The heat seriously affected me, but I was conscious of making sure to drink tons of water and take Hammer Endurolytes. I drank over 12 liters of water during this workout and I have still not had to pee! At times, I was sweating so profusely that it was as if it were raining.
I have to admit, I do like the feeling of sweating like that, the problem comes if you cant get more water in as fast as it is going out! I did my best to drink as much as possible.
Tough day of training, but the good news is that Allen Bible has my calf feeling damn close to 100%. Hell YES!
Read more at http://www.brainyquote.com/quotes/authors/b/bruce_lee.html#PKlQJ7bhARtCKo0S.99
1. Bench Press
35% of max bodyweight reps every 90 seconds for 5 rounds
2. Weighted Pullup @ 25 pounds
100% max reps
rest 2:30
80%
rest 2:00
60%
rest 1:30
40%
rest 1:00
20%
rest :30
20%
3. Sandbag Getups (SBGU) 60 pounds
10% max 10 minute score every 90 seconds
1. Pushup Progression x 5 rounds + 1 max set @ 35% OF 2 min max score
2. Situp Progression x 5 rounds + 1 max set @ 35% OF 2 min max score
3. 3 x 1.5 mile runs
4. Stretching and foam roll
Calf held up and there was no soreness from rucking yesterday. Funny injury...just cant quite figure it out. Oh well, figuring it out is not the most important thing...keeping it healthy is.
As of now, looking good!
Last week was a tough one for me. Out of nowhere, I somehow reinjure my calf after a month of hard training. It wasnt an injury that I could pinpoint when it happened or where, it kind of just started hurting and prevented me from running or rucking. Very frustrating.
The injury was so frustrating that I decided to go to the Doctor. I chose a Doctor who helped me get through my torn Soleus a few years ago. He told me about what I thought he would...strained Gastroc, no need for MRI. He suggested Physical Therapy, so I called my PT friend Allen Bible.
Allen did some Ultrasound, massage, and gave me some exercises to try. I have been doing them 2 x day and they have helped, I guess. I also took 2 days off completely and 5 days off of any rucking or running.
Today I felt good and thought I would give my ruck schedule a try.
3 x 3 miles at 45 pounds dry before water
1. 42:52
2. 38:46
3: 40:00
It was 93 degrees, I was in boots and pants. Even in wrestling practice where the heat was turned up high and we wore plastics, I did not sweat as much as in this workout. I was soaked, dripping, boots sloshing, but the calf felt great.
38:46 is as fast as I have ever rucked 45 pounds for 3 miles. It is amazing how a little victory like that can improve my attitude. Last week I was down. I was not able to complete the training that I needed to and it really brought me down. It was hard to rest when I knew what I needed to do. There were several moments that I questioned whether or not I could even do Selection at all due to the injury.
Setting a PR brings the spirits up, restores confidence in my conditioning and strength. I am back to my original confidence.
Now, I just need to figure out how to keep the calf healthy and strong.
Garrison and Turner. Turner is not drunk...really....just a bad picture
I cant really think of another example of 4 generations of friendship, but I saw it today. My grandmother's best friend lived across the street from her and they were lifelong friends. They both had sons (my Dad, Gary's Dad) close in age who were best friends growing up and still remain in contact, they both had sons (me and Gary) who were in the same class at McCallie and became friends. Today, Gary's son Garrison, came to the garage for a workout. Garrison is in Turner's class at McCallie making this 4 generations of friendship. The families have moved away from one another, but it is McCallie and fitness that are keeping the relationship alive. Really cool!
Our workout today:
21-15-9
wall ball
clapping pushups
pullups
Row 500
overhead walking lunge at 60 pounds (sandbag)
x 3
Gratitude 7 minutes
Headed to the Dr this morning to discuss my calf injury and get an MRI. I am still not recovered and the clock is ticking on Selection. Maybe he can help me to get healthy.
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
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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