February 18, 2019
/Back in the garage today after a good bit of travel
Wim Hof x 4 +pushup
Warm Up Movements
Thruster 5-4-3-2-1
CrossFit Games 17.5
9 Thrusters @ 95
35 DU
X10 rounds
THen
Core Circle x 10 minutes
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.
Back in the garage today after a good bit of travel
Wim Hof x 4 +pushup
Warm Up Movements
Thruster 5-4-3-2-1
CrossFit Games 17.5
9 Thrusters @ 95
35 DU
X10 rounds
THen
Core Circle x 10 minutes
Since it has been a long week I put in one of the CrossFit Games Scaled workouts
16.4/17.4 Scaled
55 Deadlifts @135/95
55 Wall Balls
55 Row Calories
55 Hand Release pushups
AMRAP 13 min
then 10 min core circle
I got 280 reps. The wall balls were the hardest for me and pushups were surprisingly difficult
Welcome John for his first day
Kim turned 58 yesterday and for his birthday he asked for Ren Park. You can read about the exact specs on Ren Park Workout here
Trevor waxed this one just 11 seconds off his best time ever of 21:39. I came in a minute later and then everyone else was shortly thereafter.
Kim stuck with Alan and Jimmy for an impressive performance.
It was great to run into the F3 group this morning getting after. It is so great to see others starting their day with exercise like we do. Good work guys!
It has already been a busy 2019. Business stuff has me occupied enough to not be doing a good job on this blog but I am still hitting every workout.
Today we did a little tester for the 2019 Open
14.4
60 row cal
50 T2B
40 Wall Balls
30 Cleans @135
20 Muscle Ups
AMRAP 14 minutes
I have done this one 3 times and each time I got 180 reps or finished the cleans. Upon finishing the cleans, I have either failed each muscle up attempt or just run out of time but today I successfully got 1 muscle up making my score 181.
It may not seem like much but that one muscle up might be the difference in 50,000 places in the Open.
It was a PR and I rang the bell. It felt good!
One of my goals for next year is to do a better job with consistent posts here. Sorry for the spotty posts.
Today
Wim Hof Breathing
then
Regular warmup
then
This one from Primal Swoledier
Then
Deadlift 5-4-3-2-1
Then
Annie
50-40-30-20-10
Double Unders
Abmat situps
6:44
Then
Mobility and Sauna for 30 minutes followed by ice
Good way to start the day!
This is always a busy time of the year as everyone prepares for Christmas. Sometimes the joy of giving is taken down by the overwhelming stress of making sure everything is perfect.
For me, it is more important to pay attention to the diet and make sure to keep exercise and body maintenance as a priority. Stress is relieved better by exercise than any other way in my opinion.
Recently, I have made my sauna functional and we have broken it in with some Fire and Ice sessions.
Laird Hamilton has incorporated both sauna and ice into his training and also into the XPT program. After talking with Taylor Somerville on my podcast (below) I tried it for my self for the first time.
I sat in the ice for 10 minutes then went to a hot sauna until I was uncomfortable. Then, 3 minutes in the ice with full submersion. Then, back to the sauna until I was uncomfortable and finished off with a dunk in the ice.
It was really nice and I slept like a baby last night. I look forward to bringing this in as a regular part of the training.
Today
Front Squat 5-5-3-3-1-1-1
P1 15 cal assault bike
P2 5 burpees alternating with 5 pullups
AMRAP 12 min
Both partners work at the same time on the 2 stations but only switch when both partners finish. Then alternate burpees and pullups as you progress through the 12 min
Thursday
50-40-30-20-10
Med ball squat cleans
Step ups @ 24'“
Wed
Run
Tues
The 300 Workout
25 Pull-ups
50 Deadlifts, 135 lbs
50 Push-ups
50 Box Jumps, 24 in
50 Floor Wipers, 135 lbs
50 Dumbbell Clean & Jerks, 35 lbs
25 Pull-ups
For time
Monday
Row, 2 km
50 Wall Balls, 20 lbs, 10 ft
Row, 1 km
35 Wall Balls, 20 lbs, 10 ft
Row, 500 m
20 Wall Balls, 20 lbs, 10 ft
For time
This month has flown by.
I was on the road in Key West for a while. Back now and ready to hit it really hard.
Today
Warm Up
Wim Hof
Row 2000
50 Wall Balls
Row 1000
35 Wall Balls
Row 500
20 Wall Balls
For time
then
Mobility
Yesterday
30 minutes on Ski Erg for max distance
Travel workouts while I was gone:
I was able to workout with my friends Tony and Colleen Murphy in Key West at Mile Zero Crossfit. Thanks for letting me come in
P1. 500 m row
P2. 10 pullups/10 Push press @ 135 x 2 rounds
x 5 rounds
Row 250
12 Snatch @ 95
AMRAP 8 min
rest 5 min
Row 250
12 Clean and Jerk @ 115
AMRAP 8 min
Also did several decks of cards and core decks of cards, a core workout with my daughter and 1000 pushups one day.
So good to be back in the garage
This morning:
Every 3 mins for 30 mins:
20 Assault Bike Calories
10 Kettlebell Swings, 70 lbs
5 Pull-ups
10 Push-ups
Great format. Had about a minute rest after each round. Alan killed it and finished almost every round in front of me.
Wednesday
30-20-10
Ski, Bike, Row Calories
Amrap 40 min
We were close to finishing so we just did 3 full rounds. 42:25
Tuesday
Weighted Dips
5-5-5-5-5
then
5 rounds for time of:
Row, 500 m
20 Dumbbell Snatches Alternating w 50 lbs
Then
Durante Core
Great start to the week this morning with a great group. Jody, Rusty, Trevor, Josh, Kyle, Turner, Kim, Alan, Michael and I went after a 2 man team leap frog workout. This format is one of my favorites as it is essentially intervals that are determined by your partner.
10 Pullups
10 Assault Bike Cal
10 Abmat situps
AMRAP 20 min
Trevor and Rusty win with 18 + 3 reps. Everyone else close behind.
Pre workout
Weighted dips
5-5-5-5-5
Plans were spoiled with some rain this morning. Instead of the 13.2 CrossFit Games workout that I had planned, the 6 of us made a different workout that could keep us moving and in the garage
Core warmup
20 Grasshoppers
40 bicycles with a pause at the end
20 leg reaches
40 flutters with a pause
x 3 rounds
then
6 stations
Ski Erg
pushups
20 KB Swing
Vup
Assault Bike
Situp
All stations are max reps for the time allotted except the KB swing which is 20. The way this one works is that the KB station determines when everyone switches stations. You can train a large number of people with a small amount of equipment with this type of workout. The determining station could be a 400 m run, 20 kb swings or anything really. It is easy to have 2 teams compete with each other while still using a small amount of equipment.
We went through this for 20 minutes.
Occasionally I like to look back on the Beyondthewhiteboard calendar and find a particular week or day and replicate it to see how I compare to those results. Today, I found an interesting workout that fit with our week. It was November 25, 2015. I replicated that day exactly today.
3 years ago I was able to get 70 reps. Today, 68
3 years ago, 2 rounds + 5 reps. Today 2 rounds + 4 reps
3 years ago, 5 rounds even. Today, 5 rounds + 6 reps
I am constantly trying to improve but as I age, I am also happy to not be losing fitness. In 2 of these workouts I was 1 or 2 reps off my previous best 3 years ago. I surpassed this by 6 reps today.
Lots of work to do…holding steady
1st day back in the garage with my friends and it was a great one
Morrison
50-40-30-20-10
Wall Balls
Step up/Box Jumps 24”
Kettlebell Swings 53 lbs
We had a good group and I was lucky enough to get a spot next to Justin. He killed it. He is so fast and strong on these movements. I finished 24:22 and he was right at 20 minutes.
Good work to everyone
Oct 18
This was a great format. I really liked it and I think I could create many others like it with this format and different exercises.
So one round, followed by 2 rounds followed by 3 rounds. Even thought the distance and reps shrink, the 2nd round was toughest as we did the most HPC.
I felt like I did pretty well on it. Kyle was right behind me at Rx.
Today was a day designed to ease into the weekend. It has been a tough week of training and I was sore and somewhat tired. I wanted to move today and clear some of the soreness but not go too crazy. I went back to a partner workout from a few years ago.
2 man team. Only one person works at a time.
For 2 minutes, complete as many reps as possible. Use strategy to see how your team can be the most efficient. For Alan and me, we switched at 10 swings, 5 dips, 10 sbgu, 10 row, 10 lunge and 10 situp.
Once you have worked for 2 minutes on the first exercise, then write your score down and rest 1 minute before starting next one.
Here are our scores from today
With a rare rain storm this morning at our training time, I decided to stay dry and get on the Assault Bike. Once the workout started, we all wished we were running in the rain.
Assault Bike
1:30 max effort followed by 1:30 rest
x 10 rounds
I was getting between 20-25 calories each time with a high of 31 for the first one. Alan and Michael maintained 450 watts each time which had them around 30 calories for each round.
Good one to start this rainy morning
I have been on a shoot for Into the Blue in the Florida Keys until yesterday
The guys have been killing it in the garage while I am gone. I managed to get in a workout everyday while I was gone. Some of the highlights include:
Deck of Cards
Deck of cards using only core exercises
5 miles 500 pushups
25 sets of 50 flutter kicks/25 sets of 20 pushups
Run 5 miles in the Florida Mid Day sun
Yesterday was Alan’s Birthday and he wanted to do his favorite workout
Jelly Legs
20 burpees/1 Squat
19 burpees/2 squats
18 burpees/3 squats…
all the way to 1 burpee/20 squats
Alan did this in a 20 lb vest as tradition requires
I finished slightly behind Josh at 19:42 which is 20 seconds off my best time ever
Today, we went back to the weights
Jack
10 Push Press at 115
10 KB Swing at 53
10 Box Jump/Step Up at 24”
AMRAP 20 min
I looked on the whiteboard and saw that my previous score was 8 rounds even. I cruised past 8 rounds easily while I was trying to keep up with Justin. Justin finished with 13+ rounds! I got 11 rounds + 8 push press and was astonished. How could I beat my time so badly? Was I sick, injured? A closer look showed me why
ok, that makes WAY more sense. A 20 lb vest + Murph and Coe before doing this workout would easily cut 3 + rounds off. Maybe I should have done better today!
Its been a little busy at work, but I am really trying to write here every day. I am doing so much writing and producing new content on my business pages, that it has been hard to even get the workout down on this page. Sorry about that.
Check out www.saltwaterexperience.com or www.tomrowlandpodcast.com to see all the new shows, articles, and podcasts that are going up each week.
As for the workout, nothing has slowed down. As work gets crazy or stressful, my peace is found in long runs, long walks, and close to death workouts. Funny how it makes me feel so much better…immediately.
Oct 2
For time:
20 Deadlifts, 225 lbs
40 Wall Balls, 20 lbs, 10 ft
20 Hang Power Cleans, 135 lbs
40 Wall Balls, 20 lbs, 10 ft
20 Push Press, 135 lbs
40 Wall Balls, 20 lbs, 10 ft
Oct 3
We did community service work this morning in lieu of the workout. However, it was a workout.
Redistribute a mountain of mulch at a local school. As much work as possible in 1:15:00. We did this at 5 am. It was fun
Oct 4
Feeling tight and sore, we did Yoga and mobility today
Julia Jarvis lead us through the Yoga portion with significant time spent on hips and hamstrings
Then, Shoulder openers, banded couch stretch, calves and Frog.
Oct 5
Deck of Cards at the beach
Burpees, Situps, Squats, Pushups, Jokers=run
Oct 6
Deck of cards
Oct 7
Rest
Oct 8 today
Row, 500 m
-- then --
3 rounds of:
Run, 200 m
10 Pull-ups
50 Double Unders
-- then --
10 Clean & Jerks, 135 lbs
Trevor beat me pretty badly on the rower, then I caught up and passed him on the DU but did not get enough of a lead as he caught me and passed me on the CJ. Good fun this morning
Went to a Games workout today
14.4
AMReps in 14 mins:
60 Row (calories)s
50 Toes-to-bars
40 Wall Balls, 20 lbs, 10 ft
30 Cleans, 135 lbs
20 Muscle-ups
I have a score of 182 on this one which means I finished the cleans and got 2 Muscle ups before time ran out. I looked through my notes and thought I would try to break things up a little and see if I was able to do better. I did, in fact make a difference in my performance by breaking things into more manageable chunks.
I rowed 60 as fast as possible, then did sets of 10 on T2B, then 20, 10, 10 on Wall Balls and 5,5,5,5,3,2,3,2 on Cleans. At this point I had almost a minute and a half left to do 3 muscle ups to beat my previous score. I was smoked and made 3-4 attempts and failed on all of them.
So, while I did improve my performance on the bulk of the workout, I still came up short of my previous score. In this one, those muscle ups are incredibly important as a lot of people can do the workout but have never done a muscle up. Others, like me will fail. Getting 1 muscle up can move you up the leaderboard 1000 places, easy. Not today
We finished with 10 minutes of Gratitude which is a great way to start a MONDAY.
Go get it!
Lots to catch up on today. I have been in Venice, LA all week. It was pretty busy so I neglected to post here, but I was active…every day.
On Sunday, I left and drove 8 hours to Venice. In that time I had an opportunity to finish a book I have been interested in reading. Endure by Alex Hutchinson. It is about the elastic limits of Human performance. Particularly interested in endurance and running, Alex goes deep on the limits or perceived limits that we impose on ourselves and what is being done to try and break through those limits. Using lots of studies and science, Alex does a great job with this book. Particularly interesting to me were the chapters on nutrition, hydration and how our mind works. Highly recommended if you are into this stuff.
Workouts:
Monday
Deck of Cards- My go to on trips like this. Pushups, Burpees, Squats and Situps with 100 Double Unders for each Joker. I can be done in 20 min. Finished with Durante Core x 5
Tuesday
Deck of cards - A twist to this one. I brought a kettlebell. Pushups for Clubs, Kettlebell single arm snatches for Spades, Side squats for Diamonds, Hearts were flutter kicks x 5
Wednesday
Again with the deck of cards - I did KB Swings for clubs, KB Snatch for spades, Burpees for Hearts and Squats for Diamonds. 100 Double Unders for jokers. This one was tough
Thursday
I only had a very short window on this day.
21-15-9
Kettlebells swings
Burpees
finish with Durante Core
Friday
Run 5 miles
finish with 200 pushups
I drove home and listened to Joe Rogan with my friend BioLayne, Layne Norton on his show. This was a very good podcast that discussed Keto vs higher carb diets. Lots of great information
I brought back roughly 200 lbs of fresh, organic, line caught, perfectly treated swordfish, yellowfin tuna, snapper, cob and mahi. I had it all vacuum sealed professionally and it is in the freezer. Im set for a couple of months!
Back in the garage tomorrow morning.
I pulled a gem from the archive today
From Ross Enamait
Interval Challenge
12 Burpees
24 Pushups
36 Squats
Run 400
x 4
We did this one on the hill today instead of the track. I will say that accounts for the 1:47 that I was slower than last time. 16:18 today
Ill be filming Into the Blue in LA next week. I will plan on taking some gear and doing workouts everyday. Maybe I can come up with some good travel ones
Have a good weekend!
This has been a weird week. On my first back squat on Monday, I felt something in my back. I stopped immediately, but the damage was done. It was significant, but I did get on it quickly. I got in the ice immediately which helped. I followed that with a very hot shower. I felt pretty decent at that point but made the mistake of hanging from a bar, stretching and rolling. It was too early and I really aggravated it.
Acupuncture followed and then just laying on my back. then more ice and more heat.
The next day I started in the ice then super hot shower and I could tell a 95% improvement. I took it easy all day with no more stretching, no sitting and just moving gently.
In the afternoon I tried some assault bike which felt good and some Ski erg which was also good. I did 30-20-10 of both of those with calories and felt pretty good. I finished off with some ice and heat.
Wednesday I avoided the 5 mile run that others did and I did 30-20-20 calories on Assault, Ski and Row with a 1 min plank at the end. I did that am rap for 35 minutes. It felt good
Today, the workout was 3 partner workouts
P1 Bar hang, P2 max pushup. Amrap 8 min, switch when someone comes off bar. Score = total pushups
P1 15 burpees, P2 Max cal assault or row, switch when done w burpees. Score = total calories
P1 run 400, P2 Max squats. Switch when return from run. Score = max squats
Good one!
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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