7-31-15

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Great one this morning with some new guys at the RRL.  Welcome...hope you return

 

2 workouts...both with the same format.  EMOM  Every Minute on the Minute...even minutes one exercise and odd minutes another.  Both 12 minute running clocks.  Love this format

1. Even minutes- Power Clean + Hang Squat Clean @ 155 lbs x2

  Odd Minutes- 1 Bar Muscle Up + 1 Chest 2 Bar Pullup + 1 Toe to Bar

 

2. Even Minutes- Wall Ball Amrap

  Odd Minutes- 5 burpees

Last minute Max Burpees

 

Have a great weekend!!

7-24 and 7-27-15

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Congratulations to the NEW FITTEST PEOPLE ON THE PLANET:

Ben Smith



Katrin Tanja Davidsdottir

Our workout Friday did not resemble the CrossFit Games.  The amount of volume that these athletes are asked to perform is mindblowing.  The weights are getting heavier and the times are getting faster.

Here is ours from Friday:

SealFit Monster Mash

For time:

50 Sandbag Box Step Ups, 60 lbs, 20 in

10 Sandbag Get Ups,

60 lbs Sandbag Run, 60 lbs,

200 m 20 Sandbag Clean and Squats, 60 lbs

Sandbag Run, 60 lbs, 400 m

20 Back Squats, 60 lbs

Sandbag Run, 60 lbs, 200 m

10 Sandbag Get Ups, 60 lbs,

20 in 50 Sandbag Box Step Ups, 60 lbs, 20 in

 

Great workout.  Sweat index: 9.7

Then after a weekend of rest and driveway repair:

Run 400 m

15 Kettlebell Swings @ 70 pounds

15 Push Pres @ 115 pounds

x 3 rounds

The Road to The Bluefin

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In the wee hours of the night at Goruck Selection right next to the only guy who made it, 025

In the wee hours of the night at Goruck Selection right next to the only guy who made it, 025

I never really stop training, but I do find different goals to train for.  The last 2 years have been spent training for SealFit Kokoro 30 which I completed and then Goruck Selection.  I made it to the top 10 but did not finish the event.  You can read about it online and see that 278 people signed up but only one finished.  It was brutal to say the least and definitely the very finest ass kicking I have ever received in my life. 20 hours in, my body and mind betrayed me and I withdrew.

Now, I have a new goal of catching a 1000 pound Bluefin Tuna on Stand-up gear.  For those who only read this blog for workout stuff, it might not be clear that this goal is aggressive.  I have caught a 1000 pound Hammerhead Shark before, but a tuna is a different story.  They are fast, really fast and powerful. 

Me with a Hammerhead Shark that measured 13.5 feet long.  It is estimated at between 800-1000 pounds, depending on what it has in it's stomach.

Me with a Hammerhead Shark that measured 13.5 feet long.  It is estimated at between 800-1000 pounds, depending on what it has in it's stomach.

I expect to be in a half squat for hours and I think that the entire experience will be grip and shoulder intensive.  It would not be uncommon to be in the harness for 6-12 hours.

My workout wont change drastically from where it is today, but I will incorporate more front and back squat work and squat holds on the wall.  I will definitely be doing alot of Farmer's Carries and grip work.

Today, our workout looked like this:

RRL Warmup

then

SealFit Barbell Complex 75,85,95,105

(Barbell Complex looks like this: 6 reps of each of these exercises in order, without putting the bar down...Deadlift, Bent Over Row, Power Clean, Front Squat, Back Squat.  We will do one complex at each weight listed)

Then

SealFit Draconian

10 Power Cleans @ 135 lbs

Row 100 meters

9 Power Cleans @ 135 lbs

Row 100 meters

8 Power Cleans @ 135 lbs

Row 100 meters

7 Power Cleans @ 135 lbs

Row 100 meters

6 Power Cleans @ 135 lbs

Row 100 meters

5 Power Cleans @ 135 lbs

Row 100 meters

4 Power Cleans @ 135 lbs

Row 100 meters

3Power Cleans @ 135 lbs

Row 100 meters

2 Power Cleans @ 135 lbs

Row 100 meters

1 Power Cleans @ 135 lbs

Row 100 meters


It was hot today and the sweat index was a 9.7 which means that our shoes were soaked and everything else was as if we jumped in the pool.

Sunday Trail Run and Mike's Bday

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At the RRL, we celebrate birthdays by wearing the 30 lb vest during the workout.  It is a great way to feel really old and slow.

Today, Mike Drew celebrated his birthday and brought his son Nate with him.  We met in the garage, did a little core work and hit the road for a field trip. 

Parking on Kent Street, we paired Kent Hartman with Ren Park for a long running and bodyweight workout.  Mike, of course, did this with the vest. 

Doug brought 2 friends from GetBuilt to join us today.  Glad to have them as they provided some great competition on the runs.

You can see more about Kent Hartman Here

And Ren Park Here

Happy Birthday Mike!  So glad to have you as a friend.

Time: 46:30

 

Yesterday, I hit the Stringer's Ridge Blue Trail.  I took my phone this time and was surprised that it was exactly 3 miles.  For reference...here is a map:

I would love to add more distance to this run.  If anyone knows how long it would be if you added all the extra loops, please leave it in comments or shoot me an email.  Thanks.

For those who dont know this run, it is in the middle of town and is an outstanding trail for running or biking.  I highly recommend it for hiking, running or biking and it is a great place to take a kid or a beginner.  We are extremely lucky to have this resource so close to town.

EMOM KB Swings/Burpees

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100 Kettlebells swings @ 53 lbs

Every Minute on the Minute (EMOM) do 5 burpees

Most guys finished this under 6 minutes

I am nursing a little injury from yesterday's deadlifts so I rowed 2000 m.  I expect to be back to 100% on Monday for Mike Drews birthday

 

After the KB workout, we gathered in a circle and each called out core exercises until we had gone all the way around.  The reps were kept to around 25 for each.

Have a good weekend everyone

Kent Hartman

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Often forgotten, Kent Hartman loop is an RRL Benchmark and a fantastic field trip.

It is simple...run up the steepest hill in Chattanooga and follow the hill down a much more moderate but still aggressive hill.  Do this 5 times as fast as possible.

We looked up the gym record which is 10:15 held by none other than the Celtic Nightmare, Will Kelley.  That is a pretty damn good time...try it.

Today, Mike Drew finished somewhere in the top of the 10's, Alan at 11:15, me at 11:27 and the finishers continued at about that pace.  Doug "The Snowman" came in hot with Trevor on his tail sprinting to the finish and even throwing a few elbows.  It was a terrific effort and one we should all try to replicate daily.  Good job

Good group of dudes.   Excellent effort all around.  I am extremely fortunate to have such a group around me daily.  Thank you to everyone who makes up the RRL

Good group of dudes.   Excellent effort all around.  I am extremely fortunate to have such a group around me daily.  Thank you to everyone who makes up the RRL


Sweat Index 9.1

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Today we welcomed back Mike Drew from his vacation and also Gus from the early days of the RRL.  Both were greeted with a tough one that we did almost the exact same day last year.

 

100 Curtis P @75 pounds

75 Pullups

50 Ring Dips

25 Toes to Bar

For time

This one had a sweat index of 9.1 which means that we were completely soaked like we jumped in the pool.  Our shoes, however, remained pretty dry.  Rusty wins the award...he might have been at a 9.5.

This was from a hose, but this would be a 10 on the sweat index.  We will get there!

This was from a hose, but this would be a 10 on the sweat index.  We will get there!

4th of July Run with the Dogs

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I hope everyone had a great Holiday.  We are certainly fortunate to live in this wonderful country!  I give thanks everyday and hope that you do as well.

A rainy weekend was kind of slow and relaxing around here, but I did find time to get the dogs out running

 

Run 5k

With dogs if possible

 

Also, update on the weight loss contest...

I have lost 9 pounds since the start and almost 1/2 way to my goal of 20 pounds down by August 31.  I may have betrayed my advantage in the contest by putting my progress up, but I dont actually think 20 pounds will win.

I have returned to the Zone and have lost the weight fairly quickly lately, but there was about 2 weeks where my pants may have been a little looser, but the scale showed no difference.  Now I am losing a pound every other day or so.

I also got a Ninja blender for Fathers Day which has been great fro making whole food vegetable drinks from Kale, Broccoli, Carrots, Berries and  other fruit.  I dont mind eating vegetables, but it has been really hard for me to be able to get enough Kale to satisfy my carbohydrate requirements.  Throwing a bunch in a blender with some blueberries, ice and a little water makes 2 glasses of the entire food, not juiced.  I can get this down quickly and it actually doesnt taste bad at all. 

I also made almond butter with the Ninja...pretty good!  There is a small Nutri Ninja thing that is perfect for making Butter Coffee as well.  Kim told me about the Ninja.  About 1/2 price of the Vitamix and from what I have seen it is just as good and has way more attachments.  Check it out if you are into it. 

I find myself consuming about 10,000 x more raw green leafy vegetables as I did before I had the Ninja.  Everything I read says that is what the body needs.  It has helped to decrease my flour intake by allowing me to get a much faster carbohydrate drink made entirely of vegetables and fruit.

 

 

6 mile run on the road

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IMG_0185.JPG

Our last day in Richmond, VA today and I hit a 6 mile run around the area of the hotel.  There are some great looking areas here and I would have liked to have run in the historic areas, but I went for quick and easy.  It was easy, but not quick.  My 49 minute time reminds me that I am getting slower. 

However, my switch to the new Saucony shoes has proven to be an excellent choice.  No calf issue whatsoever!  That is amazing to me.  A simple change of shoes can be the difference between running well or running at all.

Meanwhile, back at the garage:

5k Elizabeth

For Time:

5 km Run

21 Power Cleans 135 lbs

21 Ring Dips

15 Power Cleans 135 lbs

15 Ring Dips

9 Power Cleans 135 lbs

9 Ring Dips

Post total time.

Log Result

Previous: 32 mins 27 secs | Rx'd - over 3 years ago

Time Trials

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Run 1 mi TT

Run 1 mi This is an all out effort for time.

Log Result

Previous: 7 mins 27 secs | Not Rx'd - 7 months ago

View Gym Results (0)

Run 200 m TT

Run 200 m This is an all out effort for time.

Log Result

Previous: 32 secs | Rx'd - over 4 years ago

View Gym Results (0)

Run 400 m TT

Run 400 m This is an all out effort for time.

Log Result

Previous: 1 min 24 secs | Rx'd - over 2 years ago

View Gym Results (0)

21-15-9: Handstand Push-ups and Pull-ups

21-15-9 reps, for time of: Handstand Push-up Pull-up

Log Result

View Gym Results (0)

Burpees : 50 Reps for Time

For time: 50 Burpees

Log Result

Previous: 2 mins 12 secs | Rx'd - 7 months ago

View Gym Results (0)

Travel and back at the Garage

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I am at the Brine National Lacrosse Championships to watch my son compete at a new level of competition.  Yesterday's practice was exciting and the facility here in Richmond, VA was amazing.  12 turf fields all lined beautifully hosted boys and girls from all over the country.

While traveling, I make it a point to wake up at the same time that I do back home (5:02 am) and workout.  This keeps me on a regular schedule and helps to deal with the travel.  Most times I am not able to get the same intensity of a workout as I would at the RRL but I can usually get in something pretty good.  Today, I simply hit a deck of cards

Hearts=situps

Diamonds=Squats

Clubs=Pushups

Spades=Burpees

Joker 1= 1/2 mile run

Joker 2=3 minute plank

Joker 3=1/2 mile run

 

Back at the Garage:

AMReps 2 mins: Double Unders

As many reps as possible in 2 mins of: Double Under

Log Result

Previous: 169 reps | Rx'd - 7 months ago

View Gym Results (0)

Every 1:30 for 12 mins: Chest-to-bar Pull-ups and Burpees

Every 1:30 for 12 mins do: 10 Chest-to-bar Pull-ups 10 Burpees

Log Result

View Gym Results (0)

AMRAP 12 mins: Curtis Ps and Farmers Walk (Kettlebell)s

Complete as many rounds as possible in 12 mins of: 10 Curtis Ps, 135 lbs Farmers Walk (Kettlebell), 145 lbs, 25 m

Carry (2) 2 pood kettlebells

Log Result

View Gym Results (1)

 

Good work Boys!!