May 18, 2020

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. 2 Man Team Workout

   Run 400

   150 pullups

   Partner A starts on pullups bar and does as many as possible while B runs 400m. Switch when B returns. Go until team reaches 150 pullups

2. Bear Complex 2 man team - 7 Min AMRAP

   2 man team. Switch after each complex. Originally we had this at 155. Went to 135 today. Got 23 reps with Justin

3. Core circle - 12 min

May 15, 2020

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. Man Test - Ski Erg Max Watts - 3 tries

2. Man Test - Row Max Watts - 3 tries

3. Man Test - Bike Max Watts - 3 tries

4. 280 lb tire carry for distance

5. 50 burpees - AFAP

Only Robert Fisher and me this morning. Eva ran them off I guess.

May 14, 2020

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. Eva

   Eva : 41 mins 14 secs | Rx'd 2 mins 19 secs

   5 rounds of:

   Run, 800 m

   30 Kettlebell Swings, 2 pood

   30 Pull-ups

This is a very tough workout. Glad it’s over. The 70 lb kb swings are tough going fully overhead. Then combined with the running and pullups this makes for a tough one. I did beat my score of when I was training for Selection though so Ill take it. 41:14 today

May 13, 2020

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. Front Squat 5-5-5-5-5

2. Fight Gone Bad

Wall Ball

SDHP

Box Jump

Push Press

Row calories

1 min per station - 3 rounds

Fight Gone Bad is a benchmark workout and certainly a favorite. I enjoy the 1 min rounds and the strategy to try to get a better score. Over the years I have tried different strategies which some have worked and some have not. Starting with the Push Press is definitely the best strategy so far. The push press is the shortest range of motion of all the exercises so starting there means you have the best chance to score big on the first exercise of the first round. I did that today, getting 60. It had an effect on the rest of the workout though. While 60 is good, I was wiped out and my wall balls suffered, but probably not so much that it wasn’t a good idea to go hard like that right out of the gate.

I got my best score today at 385. Some may say that you should always start with the Wall Balls and that may be true but when you have 9 people doing it, you start where you can. Today, that was on the PP.

I felt good getting that score though. Mission accomplished. This workout is supposed to leave you flattened and it did just that. The light weights short times and exercises means that you should be going at 98% the whole 17 minutes. I did just that.

Good way to start a Wednesday. Eva tomorrow. Get ready!

May 12, 2020

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. Deadlift 5-4-3-2-1

2. Acid Bath - From Dubai CrossFit Sanctional

   500 m Ski

   500m Row

   .5 mile Bike

3. 5 Deadlifts @275

   10 Burpees

   x 5 rounds

Good day today. I wanted to go short and intense today and that is what we got. Acid Bath is a tough one. I finished in 5:15. Mathew Nuar 5:02 and Justin 4:53 to take the event win. We pulled the ski ergs outside and had the ski bike and row very close together for minimum transition.

Since having a twinge of pain in my hamstring I decided to drop the weight to 225 on the dead and go conservative. I finished in 4:32 with a previous rx time of 4:53. I will have to come back to this one at Rx and see how I can do.

May 10, 2020

Run with Hanna.

3.5 miles - Walnut-Vet-market-walnut

We ran slow but Im getting some mileage back

May 8, 2020

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. 3 rounds for time of:

   15 Sit-up (standard)s, 45 lbs

   Plank Hold, 30 secs

   10 Good Mornings, 45 lbs

2. For time: Run, 1 mi

2 Rope Climbs

100 Push-ups

2 Rope Climbs

75 Kettlebell Swings, 55 lbs

2 Rope Climbs

50 Sit-up (standard)s

2 Rope Climbs

25 Ring Dips

2 Rope Climbs

3. 10 Min Handstand Walk practice

May 7 2020

Ren Park is a benchmark workout that I made up in 2008 when I first moved to Chattanooga. It is a small park that has a rough square outline. Within the park I found a few things that we could do for a workout. It has stayed the same since day one and we have 17 results although we have done it many more times than that.

In attendance today: Jody, Kim, Rusty, Alan, Keith, Mathew Nuar, Brandon, Tom Rowland

For a complete description click here
Here is a brief description

For time:

24 Push-ups at first corner

Crossovers on pier

10 Burpees at end of pier

24 Push-ups in second corner

24 Box Jump 24 in.s on picnic tables

24 Push-ups in 3rd corner

100m Burpee Broad Jump across bridge

24 Push-ups on 4th corner

50 Body Rows on railing by stairs

Go down stairs and come up big steps anyway possible

100m Bear Crawl up hill X2

Second round- All reps by 1/2

12 Push-ups

Crossovers

5 Burpees

Crossovers

12 Push-ups

12 Box Jump 24 in.s on tables

12 Push-ups

100m Burpee Broad Jump across bridege. Take 2 steps after hop

12 Push-ups

25 Body Rows

Go down stairs and up big stairs

100m Bear Crawl up hill

Done!

For a change, I wore a 20 lb vest. I stayed in front for a while but Kim and Rusty caught up and passed me. I learned two things today. Brandon is incredible at Bear Crawls and Mathew Nuar does crossovers like a Gazelle.

May 6, 2020

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.

Looking for something different, I went back to 2011 and checked out some of the workouts we were doing then. I settled on a SealFit workout and we just redid the workout that we did on April 5, 2011.

Whenever I do this, I never really know what to expect. Will I be able to do what I did 9 years ago? Will I be slower? OR will I be faster?

Lately, I have been setting PRs almost every day. I think that there is a combination of the hard training with Comptrain Masters that we did last summer and into the Fall. I put on muscle and also some fat. I definitely got stronger but didn’t notice any big performance increases until we did this weight loss contest. Eventhough I finished 3rd, I lost 12 pounds and made some big jumps in performance.

Weighing in at 180 today, I am down from 191 and feeling pretty good. Id like to be at 170 and feel like I would really see some big improvements but Ill take what is happening now.

In 2011 I completed this same workout in 14:27. Today, 13:49. That feels pretty good!

Here it is:

1. The Frog Complex 75-105

   This is not a timed workout.

   The Frog Complex is almost the same as the Bear complex. Squat Clean Thruster to back squat to Thruster = 1 rep. Do 6 reps at each weight 75,85,95,105

2. Sealfit Barbers work capacity : 13 mins 49 secs | Rx'd 38 secs

   For Time:

   21 Power Cleans 105 lbs

   21 Pull-ups

   15 Power Cleans 105 lbs

   15 Pull-ups 9 Power Cleans 105 lbs

   9 Pull-ups

   Run 800

   9 Push Jerks

   9 Knees-to-elbows

   15 Push Jerks

   15 Knees-to-elbows

   21 Push Jerks

   21 Knees-to-elbows

   Post total time.

May 5, 2020

Hard rain came through last night soaking the ropes. Today was supposed to be a rope climb workout so I switched it to Friday and we did Friday’s today.

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. The Outlaw Way 120430 Conditioning

   For Time:

   30 24 in Burpee Box Jump Overs

   30 Toes-to-Bars

   30 Push Jerks 135 lbs

   1000 m Row

2. The Outlaw Way 120507 Conditioning b

   Every minute on the minute (EMOM) for 5 minutes

   12 (kipping) HSPU.

   Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

3. Core circle 12 minutes

4. Handstand walk practice - 12 minutes

May 4, 2020

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.

Went back to a classic today.

Normal Park Stairs

then-

Run 1 mile to Stairs

10 burpees at top

10 clap pushups at bottom

x 3

Then-

Run 1 mile home

May 1, 2020

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.

New guy joined up today. Matthew, brought by Keith.

1 Hang Squat Clean 5-4-3-2-1

2. 15 hang cleans/15 burpees x 3

3. 5 x 100 runs

This was a workout that I first saw invented on the spot when in Rich Fronings garage in 2010 with Dan Bailey. Filming Fitness Truth, I watched those 2 guy do this workout and each of them was completely spent at the end. I knew that this one was worth remembering. We have done it 12 times and toady was my all time PR. I was able to go unbroken for the whole thing.

3 RFT: Hang Power Cleans and Burpees : 4 mins 2 secs | Rx'd 47 secs

3 rounds of: 15 Hang Power Cleans, 135 lbs 15 Burpees

April 29, 2020

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 have had longer efforts so far this week. Today is short, fast and heavy

1. Push Press 5-3-1-1-1

2. Sled push/5 burpees x 4 rounds

3. Leap Frog Format

   10 burpees

   10 KB snatch @ 70 lbs

   10 wall balls

   Amrap 10 min

Teamed with Brandon Clift. No rest

Robert, Rusty, Jody, Brandon and me. Steen stopped by to borrow some weights

April 28, 2020

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. Clean 5-4-3-2-1

2. Hammer

   WORKOUT LEVEL

   94

   Hammer : 10 mins 1 sec | (1 min 13 secs), (1 min 20 secs), (2 mins 1 sec), (2 mins 39 secs), and (2 mins 48 secs) | Rx'd 3 mins 17 secs | Rx'd

   5 rounds, each round for time, of:

   5 Power Cleans, 135 lbs

   10 Front Squats, 135 lbs

   5 Jerks, 135 lbs

   20 Pull-ups

   Resting 1:30 between each round.

Hammer is always tough. I realize that last time I dropped the weight to 95 for this one. This made me feel good today when I was able to complete it at 135. First 2 rounds unbroken, then 5 cleans + 9 front squats before dropping then the last 2 sets were 4/1+ 9/5

Justin killed it.

Justin, Jody, Rusty, Alan, Keith, Tom Rowland, Kyle Haren in attendance

April 27, 2020

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. Deadlift 5-4-3-2-1

2. Rankel : 6 rounds + 6 Deadlifts + 7 Burpee Pull-ups + 8 Kettlebell Swings | Rx'd -0.05 rounds

   20:00 AMRAP:

   6 Deadlifts, 225 lbs

   7 Burpee Pull-ups

   10 Kettlebell Swings, 2 pood

   Run, 200 m

Good day today…as places are opening up and COVID-19 protocols are relaxing a bit, more people returned today. Glad to see it. Kim, Jody, Alan, Justin, Kyle, Robert, me…

Good start to what will be a great week!

April 24, 2020

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.

Rain stopped just in time for the workout as planned today

First, I had to give Rusty a haircut…seriously

Then…

FT: Rows and GHD Sit-ups : 20 mins 29 secs | Rx'd 1 min 11 secs

Row, 500 m

50 GHD Sit-ups

Row, 1000 m

30 GHD Sit-ups

Row, 2000 m

20 GHD Sit-ups

For time

I made sure to breathe nasal only on last set which was pretty hard for me, especially on GHD.

Then…

Finisher

Double 70 lb Farmers Carry for time - 2:10

80 lb sandbag hold for time - Bear Hug - 3:30

April 23, 2020

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.

Heavy rain today so we decided to forego the planned workout and go with 40 minutes of Calisthenics

We formed a circle and called out exercises in reps that ranged from 10-50 to = 600 reps for the workout

Many varieties of pushups, Situps, leg lifts, cups, squats, burpees, grasshoppers, Mtn climbers, lunge jumps, banded good mornings and even a few pullups as the rain stopped for a few minutes.

Good times with good company

April 22, 2020

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. warm up for today

2. Chipper: 1 mi, Toes-to-bars, Weighted Sit-ups and 6 more : 38 mins 19 secs | Rx'd 4 mins 24 secs

   Run, 1 mi

   30 Toes-to-bars

   50 Weighted Sit-ups, 10 lbs

   Ruck, 100 lbs, 800 m

   50 Push-ups, 45 lbs

   50 Walking Lunges, 45 lbs

   400 m 100 lbs Ruck, 145 lbs,

   20 Burpees, 45 lbs

   20 Weighted Step-ups

Previous time

Today’s Time 38:26

I felt good this morning and was surprised to have beaten my time in 2014 when I was training for Selection. I spent 14 months getting ready for that event and wore a 45-90 lb ruck in all workouts leading up to it and trained in boots and pants. To even come close to any of those scores today is very exciting for me.

There is a possibility that we had a ruck and a 60 lb bag for the walking lunges in the original workout but today it was just the ruck. That could be the difference, but still, to be in the neighborhood of what I was doing back then is great. Everything else was the same.

22 Burpees for today’s challenge combined with the Wim Hof Breathing and a cold shower

April 21, 2020

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.

Back to some 2014 programming to test our fitness today

1. Single arm KB clean and press 5-4-3-2-1

2. 2014 Masters Qualifier Event 3 : 12 mins 36 secs | Rx'd 1 min 53 secs

   3 rounds of:

   50 Row (calories)s

   15 Handstand Push-ups

   50 Double Unders

   x3 rounds

I went unbroken on this one this morning and beat my previous time by almost 2 minutes. I might have gone to the Games in 2014 if I could have performed like this. I credit a boost in performance lately to losing 15 pounds. I am at 178 and would like to be at 170 for best performance.

April 20, 2020

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.

20 Burpees to stay up to date on the challenge. Don’t forget the 3 rounds of Wim Hof Breathing + Pushups

It was a somewhat sad day to have to say good bye to Wade. This isn’t a permanent goodbye, but it will be for the summer. Ill miss Wade. Solid dude who has never complained one time, about anything. That is a very good quality in a training partner. Probably helps that hw is a retired 20 year Marine. We will miss you Wade!

Lots of rain today. I had planned on an outdoor Hero workout but we decided to keep it inside

Simple one today but good for a longer effort

Ski

Bike

Row

12 minutes each for max total calories