Tuesday March 15, 2016

/

5:12 AM


Rope Climbs/Run/HSPU

RRL Warm up + Wim Hoff Breathing and pushups

Then

1 Rope Climb 15 ft

Run 400 M

Max set Handstand Pushups (or scale to pike pushups on box)

Amreps 20 minutes

1 round = 1 rep for rope climb + 1 rep for run + # of HSPU

count total reps for 20 minutes

Mine looked like this:

And Josh' looked like this:

Finisher:

Tabata intervals of core movements.  20 seconds max effort followed by 10 seconds rest.  1 after the other

Flutter Kicks

Bicycle

Situps

Russian Twist

Knees 2 Elbows

Josh Plank

Grasshoppers

Arm Haulers

 

Done!

Monday March 14, 2016

/
Good turn out today.  Looks like bikini season has arrived.

Good turn out today.  Looks like bikini season has arrived.

I was traveling all last week.  Spent the week in Bozeman Montana visiting Montana State with my wife and son.  After visiting 6 schools and really not getting a good feeling about the fit for my son, Montana State was like an oasis.  It fit like a glove. 

Many of the reasons that Montana State is the perfect fit for my son...and me

Many of the reasons that Montana State is the perfect fit for my son...and me

I got in a few workouts and tested my fitness while skiing on Bridger Bowl. 

We visited Yellowstone National Park, my favorite place on earth and saw lots of wildlife.  Great trip.

Grizzly in Yellowstone

Grizzly in Yellowstone

Bison in the Lamar Valley

Bison in the Lamar Valley

Skiing at Bridger Bowl

Skiing at Bridger Bowl

Bison Ribeye, Mashed Potatoes and squash casserole with an American Flag on top.  I love Montana

Bison Ribeye, Mashed Potatoes and squash casserole with an American Flag on top.  I love Montana

It is always a great feeling to get back to the RRL and my friends.  Today, we had Jay Clutter rejoin the group after injury and surgery.  It is so good to see him back!

Today:

Front Squat

5-5-3-3-1-1-1

then

Woodhill x 8

Run up a small, steep hill 8 times.  Do it as fast as you can which means run down hill too.  Kim and Mike got 8:15 last time.  8 minutes is our goal.  Mike Drew got 8:12 today and Kim and I came in at 8:31 and 8:32 in a photo finish.

then

100 sledge strikes on the tire

Make today great

Monday March 7, 2016

/

My dad comes to the RRL every year on his birthday and knocks out 100 consecutive pushups

Today, he easily hit 100 as we all watched and cheered.  We issue a 500 burpee penalty for spitting in the driveway, but let that slide if you are over 78.  Dont get any ideas though.

78 years young and knocked out 100 pushups like a Boss

78 years young and knocked out 100 pushups like a Boss

100 consecutive push-ups at 78 years old! Happy birthday to my Dad!!

Posted by Tom Rowland Training on Monday, March 7, 2016

Later, we gave 16.2 a try.  This was humbling at best.  Dan Bailey is a super stud!  Check out him finishing the entire workout.

I got a disappointing and humbling 3 cleans at 185 lbs.  I may be able to improve that a bit, but not sure how much.  These guys are simply incredible.

Friday March 4, 2016

/

2 man Team day

Find a partner and then complete the following workouts

 

1. Row/Burpee

Complete 100 calorie row as a team.  For every calorie, do a burpee

Switch any way you like, get the work done.

We did this one by Michael Miller doing 20 calories on the rower as I did 20 burpees and then switched.  It worked out well because the reps took just about the same amount of time. 

We finished in 6:18

 

2. 2 Man Team Leap Frog Row/Hang Clean/Pullup

10 calorie Row

10 Hang Clean @ 95 lbs

10 Pullups

Partner 1 begins the workout by rowing 10 calories.  Partner 2 is resting and waiting at the Hang Clean station.  Upon P1 finishing the 10 cal row he yells his partners name which signals him to start the 10 hang cleans. P1 moves to the pullups and waits for P2 to finish the Hang cleans.  Upon finishing the hang cleans P2 yells his partner's name and P1 starts the pullups as P2 moves to the rower.  Upon completion, P2 start the row and this continues for 15 minutes.  Get in as many reps as possible

I really like this format.  This was a new one for us as we have never used these 3 exercises in this format.  Any 3 exercises can be used, the trick to coming up with a great workout is to have the reps on each station take about the same amount of time.  This one was just about perfect.

I might go to 135 lbs on the hang clean in the future, but I would either drop the reps to 5 or increase the pull up and row calories to 15 to make the stations take about the same amount of time.

Great day!  Enjoy the weekend!  See the RRL guys at lunch today at Totto on Frasier at 11:45

Travel, Filming and Crocodiles

/

My day today

After a while I got a little more comfortable with the North American Crocodile despite being on a SUP. 

Fishing was fantastic.  A 2 hour paddle into the No Motor Zone of Everglades National Park was rewarded by snook in water so shallow that their backs were out of the water.  Fishing from the SUP was a real pleasure and added an element to the fishing that was SUPER FUN!


Friday, February 19, 2016

/

Great one this morning:
Whitten
5 rounds for time of:
22 Kettlebell Swings, 2 pood
22 Box Jumps, 24 in
Run, 400 m
22 Burpees
22 Wall Balls, 20 lbs

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Wednesday, February 17, 2016

/

I surprised everyone and did a regular workout today rather than a run day.  Sorry guys...gotta keep you on your toes.

 

From the Crossfit mainsite

3 rounds:

0-2:00 Run 400 m + Double Under

2:00-3:00 Dumbbell Push Jerk, 35 lbs

3:00-4:00 Pull-up

4:00-5:00 Dumbbell Hang Squat Clean, 35 lbs

Rest 5 mins

 

Here is a video of Dan Bailey doing this workout.  He did ALOT more work than we did...but, hey...he is Dan Bailey.  His score was 152, 146, 139...mine was 98, 80, 77


Monday February 8, 2016

/

Many stayed up late last night watching the Super Bowl and some even indulged a little too much in Super Bowl food. Today, we made the workout very simple, but challenging.

Woodhill Sprints x 6

Sprint hill 6 times with 2 minutes rest in between.

The hill is about 150 m, I think.  We could run it between 20-25 seconds.  We tried to hold that time throughout the 6 intervals.

I felt a slight twinge in the groin area so I stopped at 5 rather than 6, but good news...no calf injury this time.

Great work guys!

Friday February 5, 2016

/

CrossFit Games 14.2/15.2

As many reps as possible in 3 mins of:

2 rounds of: 10 Overhead Squats, 95/65 lbs

10 Chest-to-bar Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.

Follow the same pattern until you fail to complete both rounds within 3 minutes. Post your total reps completed.

Previous: 137 reps | Rx'd - 11 months ago

 

Tuesday and Wednesday, Feb 3, 2016

/

Tuesday

Today

With a violent front passing through at 4:50 AM, I expected a light crowd today. Yesterday we approached record numbers with 20, but I knew today would be much lighter. I watched the clock tick towards 5:45 and felt like today might be the day that I was completely stood up.  In 9 years, there has not been a day when NO ONE showed up.  There have been many days where only 1 person made the commitment, but never has no one made it.  At 5:39, Jody rounded the corner, followed by Wade and Byron. 

We ran 5 miles in the rain and finished with weighted dips

Today

Run 5 miles or row 5k

then

Weighted dip

3-2-2-2-1-1-1-1-1

Today marked Byron's 1 year anniversary with the RRL.  He has transformed his mind and body in 365 days and looks and feels fantastic.  Congratulations Byron!  Much more progress lies ahead.

Stand by for an interview with Byron.

Today