EMOM KB Swings/Burpees

100 Kettlebells swings @ 53 lbs

Every Minute on the Minute (EMOM) do 5 burpees

Most guys finished this under 6 minutes

I am nursing a little injury from yesterday's deadlifts so I rowed 2000 m.  I expect to be back to 100% on Monday for Mike Drews birthday

After the KB workout, we gathered in a circle and each called out core exercises until we had gone all the way around.  The reps were kept to around 25 for each.

Have a good weekend everyone

2 Minute intervals

Two minute max efforts followed by a slightly longer, heavier one

2 minute max double unders

rest

2 minutes max wall balls

rest

5 deadlifts @ 275

10 burpees

For time

Kent Hartman

Often forgotten, Kent Hartman loop is an RRL Benchmark and a fantastic field trip.

It is simple...run up the steepest hill in Chattanooga and follow the hill down a much more moderate but still aggressive hill.  Do this 5 times as fast as possible.

We looked up the gym record which is 10:15 held by none other than the Celtic Nightmare, Will Kelley.  That is a pretty damn good time...try it.

Today, Mike Drew finished somewhere in the top of the 10's, Alan at 11:15, me at 11:27 and the finishers continued at about that pace.  Doug "The Snowman" came in hot with Trevor on his tail sprinting to the finish and even throwing a few elbows.  It was a terrific effort and one we should all try to replicate daily.  Good job

Good group of dudes.   Excellent effort all around.  I am extremely fortunate to have such a group around me daily.  Thank you to everyone who makes up the RRL

Sweat Index 9.1

Today we welcomed back Mike Drew from his vacation and also Gus from the early days of the RRL.  Both were greeted with a tough one that we did almost the exact same day last year.

100 Curtis P @75 pounds

75 Pullups

50 Ring Dips

25 Toes to Bar

For time

This one had a sweat index of 9.1 which means that we were completely soaked like we jumped in the pool.  Our shoes, however, remained pretty dry.  Rusty wins the award...he might have been at a 9.5.

This was from a hose, but this would be a 10 on the sweat index.  We will get there!

4th of July Run with the Dogs

I hope everyone had a great Holiday.  We are certainly fortunate to live in this wonderful country!  I give thanks everyday and hope that you do as well.

A rainy weekend was kind of slow and relaxing around here, but I did find time to get the dogs out running

Run 5k

With dogs if possible

Also, update on the weight loss contest...

I have lost 9 pounds since the start and almost 1/2 way to my goal of 20 pounds down by August 31.  I may have betrayed my advantage in the contest by putting my progress up, but I dont actually think 20 pounds will win.

I have returned to the Zone and have lost the weight fairly quickly lately, but there was about 2 weeks where my pants may have been a little looser, but the scale showed no difference.  Now I am losing a pound every other day or so.

I also got a Ninja blender for Fathers Day which has been great fro making whole food vegetable drinks from Kale, Broccoli, Carrots, Berries and  other fruit.  I dont mind eating vegetables, but it has been really hard for me to be able to get enough Kale to satisfy my carbohydrate requirements.  Throwing a bunch in a blender with some blueberries, ice and a little water makes 2 glasses of the entire food, not juiced.  I can get this down quickly and it actually doesnt taste bad at all. 

I also made almond butter with the Ninja...pretty good!  There is a small Nutri Ninja thing that is perfect for making Butter Coffee as well.  Kim told me about the Ninja.  About 1/2 price of the Vitamix and from what I have seen it is just as good and has way more attachments.  Check it out if you are into it. 

I find myself consuming about 10,000 x more raw green leafy vegetables as I did before I had the Ninja.  Everything I read says that is what the body needs.  It has helped to decrease my flour intake by allowing me to get a much faster carbohydrate drink made entirely of vegetables and fruit.

Turner

Great to be back in the Garage:

Turner

1 mile run

1000m row

100 Burpees

For time

Then, 280 pound tire carry

6 mile run on the road

Our last day in Richmond, VA today and I hit a 6 mile run around the area of the hotel.  There are some great looking areas here and I would have liked to have run in the historic areas, but I went for quick and easy.  It was easy, but not quick.  My 49 minute time reminds me that I am getting slower. 

However, my switch to the new Saucony shoes has proven to be an excellent choice.  No calf issue whatsoever!  That is amazing to me.  A simple change of shoes can be the difference between running well or running at all.

Meanwhile, back at the garage:

5k Elizabeth

For Time:

5 km Run

21 Power Cleans 135 lbs

21 Ring Dips

15 Power Cleans 135 lbs

15 Ring Dips

9 Power Cleans 135 lbs

9 Ring Dips

Post total time.

Log Result

Previous: 32 mins 27 secs | Rx'd - over 3 years ago

Time Trials

Run 1 mi TT

Run 1 mi This is an all out effort for time.

Log Result

Previous: 7 mins 27 secs | Not Rx'd - 7 months ago

View Gym Results (0)

Run 200 m TT

Run 200 m This is an all out effort for time.

Log Result

Previous: 32 secs | Rx'd - over 4 years ago

View Gym Results (0)

Run 400 m TT

Run 400 m This is an all out effort for time.

Log Result

Previous: 1 min 24 secs | Rx'd - over 2 years ago

View Gym Results (0)

21-15-9: Handstand Push-ups and Pull-ups

21-15-9 reps, for time of: Handstand Push-up Pull-up

Log Result

View Gym Results (0)

Burpees : 50 Reps for Time

For time: 50 Burpees

Log Result

Previous: 2 mins 12 secs | Rx'd - 7 months ago

View Gym Results (0)

Travel and back at the Garage

I am at the Brine National Lacrosse Championships to watch my son compete at a new level of competition.  Yesterday's practice was exciting and the facility here in Richmond, VA was amazing.  12 turf fields all lined beautifully hosted boys and girls from all over the country.

While traveling, I make it a point to wake up at the same time that I do back home (5:02 am) and workout.  This keeps me on a regular schedule and helps to deal with the travel.  Most times I am not able to get the same intensity of a workout as I would at the RRL but I can usually get in something pretty good.  Today, I simply hit a deck of cards

Hearts=situps

Diamonds=Squats

Clubs=Pushups

Spades=Burpees

Joker 1= 1/2 mile run

Joker 2=3 minute plank

Joker 3=1/2 mile run

Back at the Garage:

AMReps 2 mins: Double Unders

As many reps as possible in 2 mins of: Double Under

Log Result

Previous: 169 reps | Rx'd - 7 months ago

View Gym Results (0)

Every 1:30 for 12 mins: Chest-to-bar Pull-ups and Burpees

Every 1:30 for 12 mins do: 10 Chest-to-bar Pull-ups 10 Burpees

Log Result

View Gym Results (0)

AMRAP 12 mins: Curtis Ps and Farmers Walk (Kettlebell)s

Complete as many rounds as possible in 12 mins of: 10 Curtis Ps, 135 lbs Farmers Walk (Kettlebell), 145 lbs, 25 m

Carry (2) 2 pood kettlebells

Log Result

View Gym Results (1)

Good work Boys!!

Turner

Workouts named after any of my kids are tough and memorable benchmarks that we return to occasionally.  

Today we see Turner: 

run 1 mile

row 2000 m

100 burpees

for time

3 events that are short enough for a max effort without pacing too much stacked on top of one another.  

This one is fun... 

Angie

Great bodyweight workout this morning.

Angie is a CrossFit Benchmark Girl workout and we have not done it in 3 years.

100 Pullups

100 Pushups

100 Situps

100 Squats

For time

You can do this partitioned or non-partitioned.  Rx is non partitioned and is definitely slower.

Today we sent straight through non partitioned and it was just as painful as I remembered.

Russell x 8 Again

We revisited an old friend today.  Russell has been a part of the RRL since the beginning and stirs several emotions when you see it on the board. 

1. Cool!  Field Trip

2. Shit

Russell is a short, steep hill that we run 8 times for time.  The all time record was set by Will Kelley at 11:05.  Several of us have gone under the impressive benchmark of 12 minutes but the majority of the pack comes in between 12:30 and 13:30.  I came in at 12:37 today but missed the turnaround point on the first lap by about 20-30 feet.  We turn around at a patch of concrete that looks like a little cannon, or a gun...or you can imagine what others think it may look like.  Either way, some road work had been done on a similar patch of concrete which made me think that was our gun.  Nope...so maybe I was 12:50 today.

It was really hot today.  Even at 6 am it was over 73 degrees.

It is super simple as most really good workouts are.  Simply run up the hill 8 times.

Compare to the last time we did this here

Daniel

Sweat index today...7.  One of the Kardashians stopped by for Still Water

Always good when you leave a puddle when doing Still Water

Sweat Angels after Still Water

RRL Warmup followed by:

Daniel

50 Pull-ups

Run, 400 m

21 Thrusters, 95 lbs

Run, 800 m

21 Thrusters, 95 lbs

Run, 400 m

50 Pull-ups

For Time

Then, Still Water Gratefulness exercise, 9 minutes.

I was slower today than previous efforts.  I had posted a 15:37 a few years ago, but today I did 17:27.

I was happy with my first set of 50 unbroken pullups (kipping) but the run was pretty slow after.  My thrusters were 11/5/5, then 11/5/3/2, and then last set of pullups were 20/10/5/5/5/3/2

There is definitely a love/hate relationship with this workout.  I love the pullups but have trouble with the thrusters.  The run is the run and certainly tough on our giant hill.

But lets not forget why this workout is named Daniel:

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Thank you for your service, Mr Crabtree.

Normal Park Stairs

Run 1 mile

10 burpees at the top of stairs

10 clap pushups at the bottom of stairs

x 3 rounds

Run 1 mile

It was hot and our times were slow.  I chose to take both Gus and Bravo for this one.  Gus, of course, was perfect, but Bravo... well...

Let's just say that he thought he was a sled dog for a while.  Puppies, like all of us, have alot to learn.  He will get there.

5k

5 K Run

Make it really fun, like I did, and run it in 92 degrees!

Kokoro Prep

AJ Hickey or 037 doing overhead work in Selection.  037 was one of the most badass people I have ever met in my life.  He was the strongest candidate but was medically dropped as one of only 2 remaining.  037 suffered serious kidney issues but has since recovered.

Matt Lawson is headed to Kokoro in Oct so I thought I would design a little prep workout for him today.  One of the worst things I encountered in both Selection and Kokoro were overhead ruck or sandbag holds. They are tough and can break you when simply standing with the bag overhead, but they are made far worse when asked to maintain an overhead hold in a deep squat.

Our workout was really very simple but looked more complicated on the board:

Run 400 round 1, 800 round 2, and 400 round 3

After running, Complete:

16 Burpees

8 kettlebell swings at 70 pounds

4 straight bar muscle ups

2 Turkish Getups at 70 pounds

1 double rope climb with no legs (this is a 15 foot climb with one rope in each hand)

x3 rounds

"Rest" exactly 2 minutes between rounds by maintaining a 45 pound sandbag in the overhead position on round 1, in full squat on round 2 and in overhead position on round 3.

Many, including myself, found it to be difficult to maintain the overhead position for the whole 2 minutes so we did an accumulated 2 minute hold, counting only the time the bag was held in an overhead position with arms locked out.

For Matt Lawson, he incurred an additional 10 burpee penalty for every time the bag touched his head.  Ouch.

At one time, I rated workouts in the summer with a sweat index.  I cant remember exactly what the standards were, but a 10 was completely soaking shoes and socks, like we had jumped in a pool and a 1 was a small ring around the collar.  I give this one about a 7.  Pretty good, completely covered, all clothes soaked but shoes and socks not completely drenched and I could not ring out my shirt.

Mr Joshua

One of the hardest workouts that we do and, in my opinion, one of the hardest in the Hero lineup is one called Mr Joshua.  It is a Hero workout which means that it is in memorial to a fallen hero.  In this case:

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Hero workouts create a mix of emotions.  I feel good honoring a fallen hero through my physical exertion, however, it makes it very clear to me that our freedom and the lifestyle we have here in the USA comes at a price.  Putting a name and a face on that stirs some emotions.  I am thankful for freedom and those who put themselves in harms way to preserve and protect all of us at home doing trivial stuff like working out in our garage.  Be thankful for what you have and those who have done their part to provide it for you. 

The workout looks like this:

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Justin was the only one who did this at 250 lbs, AND he had a patient consultation DURING the workout...STUD!

I peeled it back to 215 and took it rather slowly this morning.  Yesterday, I aggravated my calf so I was taking precautions to keep from injuring it further.

There is nothing wrong with scaling back a workout, especially if it is obviously over your current fitness or strength level.  As we age, we have to train smarter rather than just training harder.  I know that is cliche, but it is a cliche that makes a ton of sense.  Everything we do in pursuit of fitness and health should not harm us.  If we hurt our back or something, our training will suffer.  If you are trying to get stronger or increase volume, do so slowly and be patient.  You will get there.

5 miler

nice sunset with 2 brothers climbing a tree.  Hawks Cay Resort.  Florida Keys

Run 5 miles

We did ours on big hills

39:09

Fran

After resting through the weekend while watching Hayden play Lacrosse I put Fran on the board for this morning.  Few workouts make my stomach turn like Fran.  It is a simple workout, but because the weight is light and the reps relatively short, it allows for max effort throughout the entire workout.

I looked through my results last night and saw that my first Fran was around 7 minutes.  I fairly quickly dropped that time with better kipping pullups and I got stronger in the squat.  Eventually I hit a 2:58 but have never been able to repeat that time.  I have finished in 3:12, 3:15, 3:17, 3:19 and today, 3:31.  In training for Kokoro and Selection, I would do a long ruck in pants and boots then hit Fran after a 12-15 miler to finish in about 8 minutes.  I have not had a rested attempt in quite sometime.

Some guys tried this workout for the first time today and others revisited it.  We had Chris Curtis return to us this morning and Jody brought his daughter, May, who is getting ready to take her test for Black Belt.  Good luck May!

My feeling on warmup is that the longer the workout is going to be, the shorter the warmup needs to be.  Workouts like Murph or even Triple Murph have sort of a warm up built in and you move slower for a much longer period of time.

A workout like Fran which will require maximum effort for a short period actually requires a much longer and more intense warm up.  So today we started like this

RRL Warm Up

10 pushup, 10 situp, 10 pullup, 10 burpees

30 OHS with PVC pipe

Jump Rope 3 minutes

20 GHD Situps

20 Back Extensions

20 Toes 2 Bar

20 Windshield Wipers

20 LHS

Wall Ball/ Strict Pullup

5/1, 6/2, 7/3, 8/4, 9/5, 10/6

Thruster

5-4-3-2-1

65, 95, 115, 135, 155

Fran

21-15-9

Thruster 95 lbs

Pullup

3:31

Yesterday PM and Today AM

Will H, Mike D, Doug F, PSC, and me hit up a late afternoon workout yesterday that looked like this:

Metcon (AMRAP – Rounds and Reps)

7min Amrap

7 Clean and Jerks (155/105)

42 Double Unders

Metcon (Time)

Then

7 min Time Cap:

21-15-9

OHS (135/95)

Cal Row

This morning we did this one:

4 rounds for time of:

Sandbag Carry, 40/20 lbs, 100 m

10 Power Cleans, 135/95 lbs

25 Overhead Walking Lunges, 45/25 lbs

10 Power Cleans, 135/95 lbs

Sprint, 200 m

Good workouts!