April 16, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

If you are following the #TRPFitnesschallenge then today is 16 burpees, Wim Hof Breathing x4 + pushups and a 1:00 cold shower


I saved this workout from Tim Kennedy.

Kick in the dick: 2 mile run for time (13:34) -Break- 10 Burpees 10 Body weight getups 10 Swings 48k KB 100m Shuttle run X10 (26:12) #fitness #training #homeworkout #sweat #corona #quarantine #socialdistancing

18.9k Likes, 209 Comments - Tim Kennedy (@timkennedymma) on Instagram: "Kick in the dick: 2 mile run for time (13:34) -Break- 10 Burpees 10 Body weight getups 10 Swings..."


We did this one this morning.

Kick in the Dick

Run 2 miles

Rest 5 minutes

10 burpees

10 reverse burpees (Tim calls these bodyweight get ups - stand tall, lay down on your back, get up to standing tall again)

10 Russian KB Swings (to eye level) @ 70 lbs

100 m shuttle run

My total time was 44:52. My 2 miles was 15:00, then 20 min rest and the 10 rounds was 24:52

Eventhough this is a long one, I liked it much better than yesterday!

Weigh in: 178

April 15, 2020

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Perhaps my least favorite workout of the year

Pike : 27 mins 8 secs | Not Rx'd

5 rounds of:

20 Thrusters, 75 lbs

10 Ring Dip (Strict)s

20 Push-ups

10 Strict Handstand Push-ups

Bear Crawl, 50 m

Not sure why this one was so unpleasant for me today. I like all the movements but for some reason, my shoulders fatigued badly today and I was doing single HSPU and struggling all around.

Glad it is over

April 13, 2020

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“Doubt kills more dreams than failure ever will”
— Suzy Kassem - Writer-Poet-Philosopher

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.


  1. For time:

    20 Burpees 10 AbMat Sit-ups 19 Burpees 10 AbMat Sit-ups 18 Burpees 10 AbMat Sit-ups 17 Burpees 10 AbMat Sit-ups 16 Burpees 10 AbMat Sit-ups 15 Burpees 10 AbMat Sit-ups 14 Burpees 10 AbMat Sit-ups 13 Burpees 10 AbMat Sit-ups 12 Burpees 10 AbMat Sit-ups 11 Burpees 10 AbMat Sit-ups 10 Burpees 10 AbMat Sit-ups 9 Burpees 10 AbMat Sit-ups 8 Burpees 10 AbMat Sit-ups 7 Burpees 10 AbMat Sit-ups 6 Burpees 10 AbMat Sit-ups 5 Burpees 10 AbMat Sit-ups 4 Burpees 10 AbMat Sit-ups 3 Burpees 10 AbMat Sit-ups 2 Burpees 10 AbMat Sit-ups 1 Burpee 10 AbMat Sit-ups


This one is from Gregor Gillespie again. 20-1 Burpees with 10 Situps in between each set.

My time : 19:26

His time: 19:10


April 10, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Michael Lebovitz wanted to do this one

  1. For time:

    50 Air Squats 10 Burpees 40 AbMat Sit-ups 10 Burpees 30 Alternating Lunges 10 Burpees 20 Kettlebell Swings 10 Burpees Bear Crawl, 10 m 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Alternating Lunges 10 Burpees 40 AbMat Sit-ups 10 Burpees 50 Air Squats

    For Michael

April 9, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. For time:

    Run, 1 mi

    50 Sandbag Clean & Jerks, 45 lbs

    50 Push-ups

    50 GHD Sit-ups

    50 Overhead Squats, 45 lbs

Good one!

April 8, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Great way to start a Wednesday!

Eventhough I have a little delayed onset muscle soreness from Monday’s Situps and core, I broke through that lactic acid buildup this morning and got everything moving nicely.

We started with a lung burner

  1. 50 pullups

    50 Wall Balls

    Do this as fast as you can any way you want. I did 45 pullups, then 5 then 30/10/10 wall balls for a time of 3:29

Then, after a little rest, we partnered up, Corona style, and did the next one. Corona style means we used our new protocols of keeping 10-20 feet between us and not sharing any equipment. Also, no actual tag as we did previously on the Tag Team part.

2.2 man team -300 swings/400 m runs

complete 300 kettlebell swings as fast as possible. While 1 pattern swings, the other runs 400 meters. Switch as many times as necessary to get 300 swings. Time is when the 300 swings are complete.

If you are in the #trpfitnesschallenge for this month, today is 8 burpees, 3 rounds of Wim Hof Breathing and :30 cold shower

April 7, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

We hit up a good one this morning that we have done 2-3 times before

20 of each:

Thrusters

SDHP

Push Jerk

OHS

Front Squat

Each of these at 95 lbs. Here is the twist…4 burpees at the start of every minute

I set a PR today 6:41. The gym record is 6:26 set by Trevor

Then Fire and Ice later

April 6, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Maintaining the 100 Burpee Challenge : 6 Burpees today

I thought I would accept a challenge from Gregor Gillespie, #thebestwrestlerinMMA. Gregor is an NCAA National Champion and UFC Fighter who has been on the podcast before because his other hashtag is #bestfishermaninMMA.

We did this workout this morning trying to beat his time of 36:49

3 exercises: Situps, Pushups and Pullups.

100 Situps, 100 Pushups, 50 Pullups

90 Situps, 90 Pushups, 45 Pullups

80 Situps, 80 Pushups, 40 Pullups

…continue to drop 10 on Situps and Pushups and 5 on Pullups until you get to the last set of 10/10/5

It is 10 sets. MY TIME: 44:36

April 3, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Power Clean 5-4-3-2-1

  2. Rope Climb work

  3. 100 Double Unders (sub 500 m row if needed)

    The, in the remaining time

    5 Power Clean @ 135

    2 Rope Climbs

    AMRAP 15 min

    Alternate long rope climb with short rope climb every other round

  4. Core Finish

Rusty Michael and me kept 10 feet between us at all times. Good start to the day

April 1, 2020

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No workout today…April fools…OF course there was a workout today

Crossfit benchmark Nasty Girls was on tap today

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Nasty Girls

    50 air squats

    7 Muscle Ups

    10 Hang Power Cleans at 135 lbs

    x 3 rounds

The last time I did this was in 2012. It took me 20 minutes. I did ring MU then and I did decide to do bar MU today. I am better at bar MU than rings so that is part of the difference in times, however I beat my previous time by 11 minutes. Today 9:02 with bar MU and I feel I could get that time down in the 8 minutes

I felt good about this time. I got out to a good lead by doing the first round unbroken but Rusty caught up, passed me and beat me by a minute. Good work Rusty.

I felt good about this improvement and want to try again in the next month or so with rings.

April 2, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.



I issued a challenge last night to try and beat our gym record of 36:12 held by Alan Lebovitz since 2012.

We had a great showing

Alan Lebovitz, Jody Bankston, Keith Gray, Rusty Gray, David Elliott, Michael Miller, Kim Ray, Kyle Haren, Will Kelley, PSC, Chris Curtis, Tom Rowland

The record fell and the grand prize of 1 roll of toilet paper (we will look back on this and laugh, but this is during the Coronavirus Pandemic and toilet paper is worth more than gold right now) was passed from Alan to Will graciously.

Will beat Alan’s previous time from 36:12 to a new record of 34:18. Outstanding work. I came in second with a 38:12 only because Patrick had an emergency poop attack conveniently next to the construction site that had a portable potty. That slowed him down enough to allow me to pass him and stay far enough ahead that he couldn’t catch up. I was pretty happy with the 38:12 which is only 1 minute off my best time ever on this course which was 37:12 in 2011. Now, 9 years later I am still competitive to that time and actually think I could beat it.

Patrick passed a defiant Alan and then Michael Miller came in next.

Everyone else was fairly close together and Dave Elliott furiously crossed the finish and then sprinted back to get his water bottle and jacket up the street.

We got some pictures in the park to remember this great day. I wore my Coronavirus protection suit. THisis just a prototype but I think millions of people will be wearing these next week.

Congratulations to Will Kelley on an amazing performance and congratulations to everyone who showed up today! Thanks! I needed the camaraderie at this tough time for everyone.


March 31, 2020

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Happy Birthday to Will Hunt!

Sugarhill Gang Radio was playing all morning as we celebrated the fact that little Will Hunt has made it 49 years! It seems like yesterday that we were eating powdered Jello at the City/County Swim Meet.

It was raining so we decided to move Murph to another day. Will wore the new vest for Jody’s Mom and we hit a Deck of Cards doing our best to practice social distancing.

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Deck of Cards - Burpees, Pushups, Squats, Situps, with 8 Jokers. Each joker = 200 Flutter kicks

Good way to start this Tuesday

In attendance:

Turner Rowland, Alan Lebovitz, Justin Arnold, Rusty Gray, Jody Bankston, Will Hunt, Tom Rowland

March 30, 2020

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RRL Warmup

Wim Hof Method x 4 + Pushups 1

0 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions

3 minutes of Jump Rope.

Crossover Symmetry. Address any issues with foam roll, mobility tools.

Warm up movements for today.

In Attendance:

Michael Miller, Alan Lebovitz, Payton, Keith Gray, Jim Levine, Josh Cash, Robert Fisher, Jody Bankston, Kim Ray, Tom Rowland

  1. Jerry

    Run 1 Mile

    Row 2000m

    Run 1 mile

  2. Core Blaster - Strict Toes 2 bar x5 each side x 3 sets, 100 Grasshoppers, 50 Chinnies, 20 leg raises, 10 Giant flutters

Great day today! We revisited a benchmark called Jerry. Mike Drew has the record on this one at 21:03 with a 21:05 previous to that. I thought Josh* could beat it and he almost did but came up short at 21:43. I had a surprisingly good run today finishing the first mile in 6:31 and the entire workout in 22:05.

Great group of guys today. It is so nice to see some of the guys who haven’t been here in a while return. Keith Gray, Michael Miller. Hopefully more will return. We still miss Mike Drew!

March 27, 2020

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After a good week of a variety of workouts, it was time for a series of short bursts today. The workout may look easy, but in my mind, this is one of the most uncomfortable things we do. Each of these short bursts takes you to the Dark Place.

Warm up:

Foam Roll/Mobility 30 OHS PVC 10 pushups 10 squats 10 burpees 10 pullups 20 GHD Situps 20 Hip Extensions on GHD 20 Reverse Hyper 3:00 Jump Rope

Wim Hof x4 + pushups

  1. 50 Cal Assault Bike for time

  2. Sled Push/Burpee - Push the sled with 315 pounds 50 meters (down and back) then do 5 burpees. Repeat 4 times for time

  3. Run 800 m

  4. 3 Minute AMRAP - Burpees

My times were 1. 2:23 2. 2:55 3. 3:43 4. 66 Burpees

Congrats to Rusty who got a homemade haircut today before the workout and then finished the 3000 pullup challenge this morning!

We are instituting the new Corona Protocol with the bikes spread apart, everyone spread apart and then complete wipe down and spray down with bleach solution post workout


March 26, 2020

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After a long layoff I am going to attempt to make regular contributions here.

Today, we went to the Aquarium for a Field Trip. The Aquarium workout is a favorite and a benchmark. The workout description can be found here

Josh Cash smashed the previous record set by Mike Drew of 30:30. No one has been able to break 30 minutes. Today, Josh came in at 29:05 according to Jody who was there when he came across the line. The official clock was locked in my truck. I finished and ran to the truck had a little difficulty opening the door with gloves and when I saw the clock it was 30:58. I figure it took me 10-15 seconds to get to the clock after crossing the line so Ill go with a 30:50. Josh was there much earlier than me because he was out of sight.

This record does have to have an * beside it. The river was so high that it came up to the bottom of the steps so we were unable to run down to the gate.

Josh will have to try this one again on lower river levels and see if he can beat Mike Drew

Sept 4, 2019

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My workouts have not slowed in the least, but my workout tracking has been suffering on this blog. I started following Ben Bergeron’s Comptrain Masters program and he delivers those workouts on an app called SugarWOD. It has been much easier to enter the results there. However, I want to resume posts here and I am going to try to.

I have been doing the Wodapalooza online qualifier. I was in 17th after the first 2 workouts and then dropped to 31st after the 3rd and 4th. I have to do really well on the ones this weekend to try to climb up the leaderboard to the top 15. Id really like to compete in that event!

Today

Block Clean Pull

3 Sets of 3 

Set 1: 60% 
Set 2: 65% 
Set 3: 70%

Block Clean High Pull

3 Sets of 3

All Sets: 65%

Block Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50% 
Set 2: 53% 
Set 3: 56% 
Set 4: 59% 
Set 5: 62% 
Sets 6-8: 65%



"Fish Out of Water"

For Time:
2K Row

Directly into...

10 Rounds:
2 Power Cleans (175/115)
4 Bar-Facing Burpees
12 Air Squats

Scoring: Time

Mobility/Gratitude exercise

July23, 2019

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Nice warm up to start the day with a little gymnastic practice

  1. Not for Time:
    1:00 Light Bike + 60% Max Ring Muscle-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 50% Max Ring Muscle-Ups
    1:00 Light Bike + 6 Strict Ring Dips
    1:00 Light Bike + 40% Max Ring Muscle-Ups
    1:00 Light Bike + 3 Strict Ring Dips

    Or...

    Not for Time:
    1:00 Light Bike + 12 Strict Pull-Ups
    1:00 Light Bike + 12 Strict Ring Dips
    1:00 Light Bike + 9 Strict Pull-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 6 Strict Pull-Ups
    1:00 Light Bike + 6 Strict Ring Dips

  2. 5 Sets of the Complex:
    1 Hang Clean Pull
    1 Hang Power Clean
    1 Clean Pull
    1 Power Clean

    Set #1 - 60% of 1RM Power Clean
    Set #2 - 64% of 1RM Power Clean
    Sets #3+4+5 - 68% of 1RM Power Clean

  3. For Time, with a 9:00 Time Cap:
    50 Power Cleans
    *On the Minute - 5 Toes to Bar
    Barbell - 135/95 lb, 61/43 kg

    The workout starts with 5 Toes to Bar.

  4. 21-18-15-12:
    Ski Erg Calories
    GHD Sit-Ups