Mon 8-10-15

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I had the opportunity to be an intern coach at SealFit 20x at the SLTC facility this weekend.  Having graduated  SealFit Kokoro 30 and surviving 20 hours in Goruck Selection, this training was not new to me.  However, coaching was different. 

Kokoro changed my life and I learned lessons that I use everyday for success in my business, family and personal relationships.  I learned lessons that didn't really sink in for a year.  I am so grateful for that experience.

The opportunity to be on the other side of the training is one that I enjoy because I learn more as a coach than I did as a student.  Thank you to SealFit, SLTC and the students of this class for letting me be a part of it.  The entire finishing class are studs in my book.  You showed up, overcame your doubt and fear and accomplished 20x more than you believed was possible. 

I lead the group through our Gratitude exercise and Stillwater.  Unfortunately for them, the event was not over and it broke into chaos shortly after.  I recommend slowly coming back to consciousness rather than getting hit with a hose...

I lead the group through our Gratitude exercise and Stillwater.  Unfortunately for them, the event was not over and it broke into chaos shortly after.  I recommend slowly coming back to consciousness rather than getting hit with a hose...


Today at the garage:

Back Squat

5-5-5-5-5

 

Then

 

5-10-20-10-5

Front Squat @ 95 lbs

Box Jump/Step Ups @ 30"

Sumo Deadlift Highpull @ 95 lbs

 

5 mile Run

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WOD: 5 mile run

WOD: 5 mile run

Friday

Run 5 miles

We did a familiar and popular course, but chose to run it the reverse way that we normally do it.

RRL-up Minnekahda Place-Down Minnekahda Rd-Winding Way-Left on Riverview, Left behind park to Young-Up Young and take right on Mississippi-To old RRL-return same way but pass Winding way, cross Hixson Pike, up Duane, right on Dallas-Back to RRL

 

37:57

Beep Test/Front Squat

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Beep Test today. 

See this post and this one for our previous Beep Tests and a video of how to do it and our exact recording that we listened to.

Very simple...Start a 20 meter shuttle run when the beep sounds.  Turn around and come back on the next beep.  Continue as long as you are able.

Top times were Jimmy and Josh coming in on the first heat in the low 11 to 11.3 and Rusty getting 11.4 and me with 11.8, my new PR.  Mike Drew threw a shoe in the late 10's because of the new super grippy driveway and was out.  It was unfortunate because I think that Mike can get into the 12th round pretty easily.

We did 2 groups.  Group 1 did the Beep Test while Group 2 did

Front Squat 5-4-3-2-1

By the Way, here are some before and after shots of the driveway.

Before

  

 

 

AFTER

 

I added sand to the mix for super grip.  We havent tried Bear Crawls yet or pushing the sled...

I hope it is not too aggressive.  I can promise you that no one is going to slip on this driveway!

7-31-15

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Great one this morning with some new guys at the RRL.  Welcome...hope you return

 

2 workouts...both with the same format.  EMOM  Every Minute on the Minute...even minutes one exercise and odd minutes another.  Both 12 minute running clocks.  Love this format

1. Even minutes- Power Clean + Hang Squat Clean @ 155 lbs x2

  Odd Minutes- 1 Bar Muscle Up + 1 Chest 2 Bar Pullup + 1 Toe to Bar

 

2. Even Minutes- Wall Ball Amrap

  Odd Minutes- 5 burpees

Last minute Max Burpees

 

Have a great weekend!!

7-24 and 7-27-15

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Congratulations to the NEW FITTEST PEOPLE ON THE PLANET:

Ben Smith



Katrin Tanja Davidsdottir

Our workout Friday did not resemble the CrossFit Games.  The amount of volume that these athletes are asked to perform is mindblowing.  The weights are getting heavier and the times are getting faster.

Here is ours from Friday:

SealFit Monster Mash

For time:

50 Sandbag Box Step Ups, 60 lbs, 20 in

10 Sandbag Get Ups,

60 lbs Sandbag Run, 60 lbs,

200 m 20 Sandbag Clean and Squats, 60 lbs

Sandbag Run, 60 lbs, 400 m

20 Back Squats, 60 lbs

Sandbag Run, 60 lbs, 200 m

10 Sandbag Get Ups, 60 lbs,

20 in 50 Sandbag Box Step Ups, 60 lbs, 20 in

 

Great workout.  Sweat index: 9.7

Then after a weekend of rest and driveway repair:

Run 400 m

15 Kettlebell Swings @ 70 pounds

15 Push Pres @ 115 pounds

x 3 rounds

The Road to The Bluefin

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In the wee hours of the night at Goruck Selection right next to the only guy who made it, 025

In the wee hours of the night at Goruck Selection right next to the only guy who made it, 025

I never really stop training, but I do find different goals to train for.  The last 2 years have been spent training for SealFit Kokoro 30 which I completed and then Goruck Selection.  I made it to the top 10 but did not finish the event.  You can read about it online and see that 278 people signed up but only one finished.  It was brutal to say the least and definitely the very finest ass kicking I have ever received in my life. 20 hours in, my body and mind betrayed me and I withdrew.

Now, I have a new goal of catching a 1000 pound Bluefin Tuna on Stand-up gear.  For those who only read this blog for workout stuff, it might not be clear that this goal is aggressive.  I have caught a 1000 pound Hammerhead Shark before, but a tuna is a different story.  They are fast, really fast and powerful. 

Me with a Hammerhead Shark that measured 13.5 feet long.  It is estimated at between 800-1000 pounds, depending on what it has in it's stomach.

Me with a Hammerhead Shark that measured 13.5 feet long.  It is estimated at between 800-1000 pounds, depending on what it has in it's stomach.

I expect to be in a half squat for hours and I think that the entire experience will be grip and shoulder intensive.  It would not be uncommon to be in the harness for 6-12 hours.

My workout wont change drastically from where it is today, but I will incorporate more front and back squat work and squat holds on the wall.  I will definitely be doing alot of Farmer's Carries and grip work.

Today, our workout looked like this:

RRL Warmup

then

SealFit Barbell Complex 75,85,95,105

(Barbell Complex looks like this: 6 reps of each of these exercises in order, without putting the bar down...Deadlift, Bent Over Row, Power Clean, Front Squat, Back Squat.  We will do one complex at each weight listed)

Then

SealFit Draconian

10 Power Cleans @ 135 lbs

Row 100 meters

9 Power Cleans @ 135 lbs

Row 100 meters

8 Power Cleans @ 135 lbs

Row 100 meters

7 Power Cleans @ 135 lbs

Row 100 meters

6 Power Cleans @ 135 lbs

Row 100 meters

5 Power Cleans @ 135 lbs

Row 100 meters

4 Power Cleans @ 135 lbs

Row 100 meters

3Power Cleans @ 135 lbs

Row 100 meters

2 Power Cleans @ 135 lbs

Row 100 meters

1 Power Cleans @ 135 lbs

Row 100 meters


It was hot today and the sweat index was a 9.7 which means that our shoes were soaked and everything else was as if we jumped in the pool.

Sunday Trail Run and Mike's Bday

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At the RRL, we celebrate birthdays by wearing the 30 lb vest during the workout.  It is a great way to feel really old and slow.

Today, Mike Drew celebrated his birthday and brought his son Nate with him.  We met in the garage, did a little core work and hit the road for a field trip. 

Parking on Kent Street, we paired Kent Hartman with Ren Park for a long running and bodyweight workout.  Mike, of course, did this with the vest. 

Doug brought 2 friends from GetBuilt to join us today.  Glad to have them as they provided some great competition on the runs.

You can see more about Kent Hartman Here

And Ren Park Here

Happy Birthday Mike!  So glad to have you as a friend.

Time: 46:30

 

Yesterday, I hit the Stringer's Ridge Blue Trail.  I took my phone this time and was surprised that it was exactly 3 miles.  For reference...here is a map:

I would love to add more distance to this run.  If anyone knows how long it would be if you added all the extra loops, please leave it in comments or shoot me an email.  Thanks.

For those who dont know this run, it is in the middle of town and is an outstanding trail for running or biking.  I highly recommend it for hiking, running or biking and it is a great place to take a kid or a beginner.  We are extremely lucky to have this resource so close to town.