Half Running Angie
/Quick RRL Warmup followed by:
Half Running Angie
Run 800
50 Pullups
Run 800
50 Pushups
Run 800
50 Situps
Run 800
50 squats
TR 23:50
Ensign wins today by almost a minute...great work Will!
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.
Quick RRL Warmup followed by:
Half Running Angie
Run 800
50 Pullups
Run 800
50 Pushups
Run 800
50 Situps
Run 800
50 squats
TR 23:50
Ensign wins today by almost a minute...great work Will!
RRL Warm up
Front Squat
5-3-1
Then
21-15-9
Kettlebell Swings @ 70 pounds
Burpees
then
Stretch
This morning was the first day since Thursday that I have been back in the garage. As I reported yesterday, a serious bout of the flu had me completely out of commission until Wednesday afternoon and I continued to rally yesterday.
It felt so good to get moving again and to laugh with my friends.
Today:
Push Press
5-3-3-1-1-1
Magic 50
5 single arm dumbbell swings/each arm
5 single arm dumbbell snatches/each arm
10 burpees
x 5 rounds
I usually do this workout with a 50 pound dumbbell but considering that I have basically not moved in a week, I thought it might be wise to try today with a 25. It felt like what Rich Froning probably feels like when doing 95 lb thrusters or 75 pound snatches. Man...that must be awesome.
The 25 lb dumbbell was perfect for me this morning. Just got my body moving and moved through the workout getting everything working again.
I will do the 15.1 workout on Sunday or Monday as I continue to rally from this down time.
Today is the day that the CrossFit Games Open starts.
This year will be different. New divisions, State Champs, Scaled...
I am recovering from the flu. Completely out of commission since Sunday. I cant imagine that it will make my 15.1 score better, but I did lose 12 pounds! Who knows.
On another note...It snowed here...alot!
RRL Warm up
Thrusters 5-3-1-1-1
Thrusters 95 lbs
Pullups
9-6-3
Temperature was 8 degrees this morning when Kim, Steen, Alan, Card, Mike and Matt came through the open door of the garage this morning. We needed to keep moving so we blew through the workout as water spilled on the floor of the garage quickly turned to ice even indoors.
By the end, I was warm and moving pretty well, however, my toes were starting to get cold. I only wore an Under Armour Cold gear compression shirt, sweatshirt, hat, and light tights. I was dressed pretty well as long as I was moving.
More people entered the single digit club today...good work.
RRL Warm up
1. Back Squat 5-5-3-3-1-1-1
2. Jeremy
21-15-9
Overhead Squat @ 95 lbs
burpee
Wednesday
RRL Warm Up
Run 5 Miles
Danger, Danger, Danger...Roads in terrible condition. All schools closed. Persons should remain indoors and off the roads due to icy and slick road conditions.
That was the alert I heard last night. However, this morning...no snow, no ice, no slick conditions.
We had 7 people show up despite the horrendous road conditions and we decided on a long effort today.
1. Row 10K or 45 minutes
Great times with a great group
RRL Warm up
30 Vups
30 Situps
1. Michael
Run 800 m
50 GHD
50 Back Extension
x 3 rounds
2. Stretch
RRL Warm Up
1. Back Squat
5-3-1
2. Run 200
20 Pushups
20 Air squats
20 GHD
Run 400
40 Pushups
40 Air Squats
40 GHD
Run 200
20 Pushups
20 Air Squats
20 Ghd
3. Stretch and Stillwater
RRL Warm up
Run 400 m
30 LHS
30 GHD
30 Back Ext
30 T2B
Push Press
5-5-3-3-1-1-1
Run 400m
15 Push Press @ 135 lbs
Run 800 m
10 Push Press @135 lbs
Run 400 m
5 Push Press @ 135 lbs
5 minutes stretching
6 minutes Still Water
For the last 2 weeks I have been fishing. If some don't know, I am a professional fisherman and television producer within the fishing industry.
This trip started with a writers conference and ended with an Into the Blue shoot. I am returning now for three events that can not be missed:
1. The Father/Daughter Dance
2. The Regional Wrestling Tournament for Turner
3. The announcement for the Varsity Lacrosse Team
I am also very excited to return to the garage and start training hard again. I have been taking some time off and healing up a bit. I am not sure that I ever fully recovered from Goruck Selection. Now I am rested, ready to go and feeling great.
See you in the garage
RRL Warmup
20 Lying Hip Swing
20 Leg Levers
20 vups
Back Squat 5-3-1
Deck of Cards
Hearts=pushups
Diamonds= Superman
Clubs= Flutter kick x 4
Spades= Vups
Joker 1= 4:40 plank
Tuesday's workout left everyone sore and yesterday made it worse.
I dont like to program where people are simply too sore to enjoy the week or to make improvements. That SOF workout was a killer.
Today, I thought about the few things that were not hurting and developed a way to move our bodies and try to eliminate the soreness while allowing some rest on the legs.
RRL Warmup
20 GHD
20 Back Extension
20 Toes to Bar
200 flutter kicks
Then
50 GHD situps for time 1:58 for me
Max Pullups in a single set 50 for me
800 m with the most weight you can or want to carry
Finish with Stretching and humor
On another note, I had a fantastic day with my Dad yesterday. We went to a place we have been going for 20 years and the ducks were flying. My new shotgun was awesome...Super Black Eagle 2!
Overall, it really didnt matter if the ducks flew or if I pulled the trigger. I got to experience a sunrise with my Dad and a major bonus was to see Gus make 6 retrieves at 60-80 yards perfectly.
Great day!
I got Gus a new tree stand for the swamp because the water is too deep for him. We tried it out in the yard.
I pulled this one from our good friends at RRLanta
RRL Warm Up followed by:
Core:
100x Chinnies
75x Flutter Kicks
50x Leg Levers
25x GHD Sit Ups
WoD:
Team WOD
2-man team
Run 200m
200x Sit Ups
Run 200m
150x Push Press (75#)
Run 200m
100x Pull-ups
Run 200m
50x Burpee box jumps (20 inch)
For time
Finisher: 100 Pushups
I pulled from the SealFit SOF workouts today. I was in the mood for a long grind full of bodyweight work. I found what I was looking for:
Complete as many rounds as possible in 30 minutes of the following…
50m Weighted walking lunge (use any weight you have access to) We mostly used 45-60 pound sandbags
20x push ups
20x 4-count flutter kicks
*At the 15 and 30 minute mark, stop what you are doing and run 800m or row 60 calories
This one was simply a grind. Good mental toughness training as it was quite boring as well. I would definitely say that this one will definitely not go on the list of favorites or even one that I might return to, however, the work was valuable and was reminiscent of a Goruck event, 20 x or Kokoro. Just endless, mundane, routine bodyweight and ruck work designed to grind you physically and mentally.
Master WOD 7
Row 1K.
With remaining time, AMRAP
7 pull-ups and 7 push presses from behind the neck.
RX'd weights
Age Men Women 40-44 115# 75# 45-49 105# 65# 50-54 95# 55# 55-59 85# 45# 60+ 75# 35#
We did this workout on March 8, 2011 and filmed an episode of Fitness Truth. It was a good one and we had a good turnout that day.
Today, we also had a terrific turn out and were able to try to replicate or improve upon our previous results.
I did 118 reps in 2011 and 127 today with 115 pounds in both workouts.
I was happy with this result, but as I looked at the whiteboard and at the video, I saw that so many of the guys who were at the workout in 2011 had just killed their results today. It is one thing to see my own constant improvement and to get some satisfaction from that, but when everyone is improving over time, that is when I receive the most satisfaction.
For the last 2 days, we have deviated from the standard RRL playlist and visited the 80s yesterday and the 70s today. The musical time machine is a really fun change. I find it funny to see who knows the words to certain songs and which songs trigger a memory from others.
Today, we hit up a hero workout from CrossFit called Wittman.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Here are the results:
Our times were around 19-25 minutes Rx with our oldest athlete, Robert, finishing in 29 minutes at Rx! Way to go Robert!! Not bad for a bunch of old dudes, but as I look through the results on the whiteboard, I am seeing tons of times that are crazy good. 12:07 is the top time...unbelievable.
I guess that is possible, but that is hard for me to comprehend. I know I could have taken a few short breaks out of my last couple of rounds, but even if I went completely unbroken with no breaks at all throughout the entire workout I don't think I could have cut more than 3 minutes off the total time.
There are some amazing athletes out there. Finishing this workout in under 15 minutes is incredible. Cheers to you.
I hope everyone has a great weekend. Watch for an interview post with my friend Jonathan Hurtado who was in Goruck Selection with me and is training to do it again in Bozeman with a stop at SealFit Kokoro on the way!
Awesome day today with a fantastic 80's mix on spotify. Fun times!
RRL Warm Up
Squat Clean ladder
Start with an empty bar and move up 20 pounds to best 2RM then go back down
50 Burpees for time
Max Turkish Getup
RRL Warmup
1.
50 double Unders
10 Overhead Walking Lunge
10 Ring Pushups
30 second Handstand hold
Not for time
2.
Run 400 m
10 Push Press @ 95 pounds
5 pullups or Muscle Ups
Complete this every 3 minutes x 5 rounds
Start at 0,3,6,9,12
Do the round as fast as you can, if you finish early, rest for the remainder of the 3 minutes
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
Categories
Powered by Squarespace