July 28, 2017

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Borrowed one from Freddy Camacho and One World CrossFit.  A benchmark called Schoolboy was on tap for today. 

Schoolboy

5 Deadlift @ bodyweight (max 225)

1 rope climb 15 feet

AMRAP 20 min

Freddy said he got 23 rounds at 51 years old with an all time best of 26 rounds.  I came in today at 21 rounds.  This was a great workout.  Just hard work.  I loved it.

Wade tried pants and boots but got burned by the rope pretty bad, I went with double long socks pushed down and they protected pretty well.  Hayden was in the house today as well as the new Ryan and the rest of the regular crew.

Have an awesome weekend

July 26, 2017

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After the running yesterday, it was time for some lifting and pullups.  TUP was a perfect fit.

We honored Michael H Simpson with this one:

Power Clean @ 135

Pullup

Front Squat @ 135

Pullup

15-12-9-6-3

Go through all 4 exercises at 15 reps, then all 4 at 12...down to 3.

I came in at 13:24 but dropped the weight to 115 as I am still recovering from a back tweak.  Good workout and great to have Jimmy back as well as my son Hayden along with the regular crew.

July 25, 2017

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After listening to 4 podcasts with Chris Hinshaw, I decided that I would buy the program and start to earn back my running.  At one point, I ran a 3:13:00 Marathon and could easily hold a 6:00 mile for 7 miles.  This was before CrossFit and I was only concerned about hitting the 3:10:00 goal to qualify for Boston.  I lost a ton of weight and was around 140 pounds when running my best.  On the morning of the 3:13:00, I weighed in at 158.  Today, I am 178, stronger in every way, but also much slower. 

Jason Khalipa finished poorly in the endurance events until he started working with Hinshaw.  He then turned it around in 1 year and finished in the top of all endurance events at the Games. Mat Fraser did the same.  From last to 2nd in the running event in 1 year through his work with Hinshaw.

Chris Hinshaw is not magic, eventhough his results seem magical.  He is a fresh set of eyes who brings his elite Triathlon experience to the CrossFit world and is teaching these athletes how to run faster and, more importantly, how to manage and process the lactic acid.

The first step in the program is to get a measure of two distances; the 400m and 1 mile times. 

So that is what we did today.  Our workout was an extensive warmup followed by a single 400 m max effort.  It was much harder than it sounds.  Here is the warm up (Click Here if video doesnt show up)

We have a nice 200 m track next to my house so we went down there, finished the warm up and then hit the max effort 400.  The best time was turned in by Trevor at 1:03 I think.  I came in at 1:13.

This is basically not important until we get a mile time on Thursday and then examine the percentage of drop off between the 2 times.  It is at that point that Coach Hinshaw can direct our training to really hit and improve upon our weaknesses.

Hopefully this will really help.  I am committed to at least 6 months of 2 workouts per week of specific work designed by Hinshaw.  Ill keep you posted on the progress here.

July 17, 2017

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The posts have been slow here, but the work continued.

I took a trip to Orlando for an fishing industry trade show, then straight to a wedding in Key West.  Now, I have my family at Hawks Cay with me and we are fishing daily.

The trade show went well and all our properties were well represented and the sponsors were happy. I took my son, Hayden, with me and let him roam the hall while I was in meetings. He returned with a backpack full of free stickers, hats, t shirts, and other cool stuff.  He also kept sending me pictures of him with famous bass guys like Kevin Van Dam and the current World Champ, Jordan Lee.

I showed him what life on the road is like with a schedule like this:

5:02 wake

5:15 breathing and workout, usually deck of cards but I did bring 2 Kettlebells and a sandbag

7:30 breakfast meeting with team

9:00 first meeting and continue to meet every 30 minutes until show closes at 6

6:30 meeting

7:00 Sponsor dinner

9:30 Sponsor party

11-12 bed

5:02- repeat

It is a tough schedule and I have tried it with and without the workout.  There is NO DOUBT that I am more alert, have more energy and communicate more effectively when I get up early enough to get in a good workout with enough time to breathe and sit quietly for 5-10 minutes and visualize how I want my day to go.  When I do not workout, I am flat and somewhat lethargic.

I do everything I can to get the workout in daily.  If I can not for some reason, I focus on getting good food, getting in the breathing and some mobility.

After the show, we drove straight to Key West to be a part of my friend Shane Wood's wedding.  Shane is a very important person to me.  He was my very first employee ever and I hired him without any idea of how I would use him.  He didnt know much about fishing, but he was a solid guy who was physically extremely capable.  I took him on over 100 charters with me before I let him go on one on his own.  Once he started, the customers were always extremely happy. Shane continued his career on his own and is now getting married and supporting his new family through fishing and guiding.  It made me really happy to see him take this step.  Jessica is one lucky lady...Shane is awesome and one of my favorite people.

Now, in Hawks Cay, we have swimming deck of cards workouts, 6 mile 92 degree runs across the bridges, fishing all day and having fun with the kids.  We went offshore fishing yesterday and managed to run into some Mahi.  We caught them, cleaned them and ate them for dinner.  Good times.

Today will be inshore for Permit, Bonefish and tarpon with a side trip to show the girls the giant orange starfish that live on the white sand.

The workouts continue at the garage with Trevor and Reggie leading the day.  Good workouts and a good group every morning.

July 8, 2017

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Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 

I really liked this workout and loved the format.  I went hard on the burpees but could have done a few more.  At about 70, I stopped and rested.  I ended with 102 burpees, 5 +9 on Dead/box, 25 TGU, 5 rounds on Snatch/Pushup, 66 Calories on row= 342 total reps.

I could definitely do better on this one, maybe a few reps on burpees, a few more on Dead/box but there is significant room for improvement on the TGU and the Snatch/Pushup.  The row could be improved as well.

July 7, 2017

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Pat

  • 6 Rounds for Time
  • 25 Pull-Ups
  • 50 ft Front-Rack Lunges (75/55 lb)
  • 25 Push-Ups
  • 50 ft Front-Rack Lunges (75/55 lb)
  •  
  • All while wearing a Weight Vest (20/14 lb)

This was a great workout except that I did not see the part about doing it in a 20 lb vest.  I will have to do this one again at full Rx.  It took me 19:40 without a vest.  I will return to this one. RIP Pat.

Additionally, I finished up the morning with some quiet time while focusing on breathing in a 5/5/10/5 cadence of box breathing.  That is 5 seconds inhale/5 second hold/10 seconds exhale/5 second hold x 12 minutes. 

July 6, 2017

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Reggie found a good one for us this morning. 

The Hateful 8

8 Pushups

8 GHD

8 Air Squats

8 Pullups

8 Deadlift @95

8 Hang Cleans @ 95

8 Shoulder 2 Overhead @ 95

8 row calories

x 8 rounds for time

We started with some team ab and core work and went straight into this one.  27:52 for me

Here is some Motivation, but if you are reading this...you probably dont need any.  By the way...motivation is crap and follow through is EVERYTHING.

The man speaking on this video is none other than David Goggins.  If you dont know David, and you are reading this, I am surprised.  Do yourself a favor and listen to Impact Theory with him as a guest or Rich Roll's podcast with David.  He is without a doubt one of the most mentally tough people on the earth.  Combine that with a physical toughness to rival anyone who has ever lived and you get Goggins.  His words are powerful.

July 4-5, 2017

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We left town to visit some family at a lake property on the 4th of July.

My son, Hayden, and I did a deck of cards with a nice 800m swim for each Joker.

Burpees, Pushups, Situps, Squats and swimming.  Then, we ate the traditional July 4 feast of BBQ and even some banana pudding.

Good fun.

Today, we returned home and will get something in this afternoon.  Maybe a trail run at Stringer's ridge once I pick up Gus from the kennel.

One good listen from over the weekend was Joe Rogan's podcast with Guy Ritchie.  I have almost finished it, but I really enjoyed the beginning of the podcast when Guy Ritchie was discussing storytelling, how the wear a suit and Extreme Ownership.  Seriously one of the best of Rogan's podcasts of all time in my opinion.  Also, you learn that Guy Ritchie is a black belt in Gracie Jiu Jitsu.  Definitely recommended.

July 1-3, 2017

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Saturday July 1

Run 3.5 miles on Stringer's Ridge.  I ran the Blue trail and I finished in 36:43.  It is so great to have these trails so close to the house.

After the run, I spent some time on Mobility and then Ice bath 10 minutes

 

Sunday

Wim Hof start to the day

I felt like I could maybe do a bit better on the trail so I went back for another try.  I ran the Blue Trail again and did finish a little better.  34:15

Back home, I tried the following workout that I got from @preparetoperform and @iamunscared from @powerspeedendurance

Workout:

A. 5/5/10/5 (inhale/hold/exhale/hold x 10

B. Right into 1 minute of full nasal inhale, half nasal exhale (think "let the breath go, dont force exhale"

Full exhale and hold for 30 seconds

C. 6/6/12/6 x 10

D. Right into 1 minute of full nasal inhale, half nasal exhale then full exhale and :30 hold

E. 3 minutes up to collar bones in ice bath

F. 5 minutes alternating pushups and squats.  Full breath at top, full exhale on bottom.  1 minute each and then switch

After this, I did some more mobility work.

I liked this format and workout.  It is a workout...just a different kind of workout.  At the end, I was relaxed, focused and fresh.

 

June 30, 2017

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Yesterday was Mike Drew's final workout at the RRL.

We were all sad to see him go, but happy to have had the opportunity to have a friend and training partner like Mike in our lives.  I do not feel like we are saying goodbye, more like see you soon. 

So this morning, I was right.  There was Mike again for his last last day.  It seems that the weather did not allow the movers to come on schedule so we got to see him one more time.  Rusty was out of town and was sorry he missed it, so I made my best artist rendering of him and included him in the shot.  I thought it turned out pretty good.  Kind of like Napolean Dynamite's picture he drew of the girl in his class.

Mike's ACTUAL final workout at the RRL

Today we were slightly restricted due to the rain...however, Wade says "If it aint rainin' you aint trainin'".  We were only restricted by our own lack of desire to get out in the rain and train hard.  We did the following:

Tabata Assault Bike measuring total calories for the 8 rounds

Bench Press 5-5-3-3-1-1-1

Tabata Assault Bike for calories again

We only have 4 Assault Bikes so some did Tabata Ski Erg and we pulled in one rower.

Bench press is an unusual lift for us and it showed today.  If you don't use it, you lose it.  I have lost it and so have others.  Michael suffered a tear of some sort on the last rep.  He said it felt like someone punched him.  I know that feeling as that was the same description that I gave after I tore my Soleus.  When that muscle popped, it felt as if someone hit me with a baseball bat in the back of the leg.  I thought it was so weird because it felt so much like impact from outside to inside rather than something tearing within my body.  I have torn the soleus on both legs multiple times now and always dread the 6-8 weeks that i am not able to run.  I have taken that time to get better at pullups, pushups, core, burpees, rowing, Assault Bike and other things that do not affect the calf.  When that muscle is injured, it is amazing how many activities rely on the calf for effective movement or lifting.

Hopefully Michael will recover quickly.  All the best Michael.  Take care of that injury and be patient.

June 27, 2017

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We brought a classic back from the archives.  The Interval Challenge is a workout created by Ross Enamait and I used to put this one in the mix quite often.  We lost our privileges at the track that was close to my old house, so track workouts like this kind of took a back seat.  However, I now have a school a few hundred yards away that has a beautiful 200 m track. 

This morning we did an indian run to the track then hit the Interval challenge

12 burpees

24 pushups

36 squats

Run 400 m

x 4 rounds for time

Matt G finished this with the top time of 13:45.