Wednesday Sept 9 2015

LSD today...That is Long Slow Distance not LSD

Run 7.12 miles

4 Bridges run on a beautiful morning...Crossing the TN River 4 times is a great way to start the day

58:23 for me

Others chose a long ruck or a run that challenged their current state.  Maybe that is a 5 miler, or a 3 miler....up to you.

Others stayed back at the garage and did this one

Run 1 mile

Ruck 1 Mile

Row 1 Mile

100 Air Squats

100 Pushups

 

Tuesday Sep 8

Baseline: Pre-SOP and box breathing, then ROM drills. 100x double unders, then 30x KB sumo deadlift high pulls (24kg/16kg). 100m bear crawl.

Strength: Bench Press Work to 1RM

Work Capacity: Complete as many rounds as possible in 12 minutes of…

     12x dips
     12x front squat (95#/65#)
     12x commando pull up

Durability: 10 rounds – 30 second max distance row, 30 seconds rest. 100x 4-count bicycle sit ups, 100x arm haulers.

Labor Day

Baseline: Pre SOP, Box Breathing, Rom Drills,
10 Curtis P’s 45/25#, 10 Man Makers 35/15#,
800m Run, if you have a hill run use it!

Strength: 15 minutes to work to
 1Rm Clean and Jerk

Work Capacity:
Hero WOD: Operation Red Wings
4 Rounds
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run

Durability:  Hill Sprints x 7 on Woodhill Rd

Finisher: 50 Sledge Strikes

Accuracy: Shoot 120 Arrows at varying
distance

Thursday September 3, 2015

Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope, 15x good morning (45#), 2 minutes of jump rope, 15x deadlift (95#).

Strength: Back Squat 5-5-4-3-2-1, then EMOM for 10 rounds do 2x Snatch @65%

Stamina: Chipper, not timed: 40x Bulgarian split squat (95/65), 75x box jump (24in/20in), 800m front rack sandbag carry (80#/60#).

Work Capacity: Complete the following in 10 minutes…

Durability: 100x 4-count flutter kicks, 100x leg levers. Warrior yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

 

The row/burpee portion was great.  I got 62 burpees, Mike did as well and Trey J edged us out at 63.  Good work!

Did the Strength, Work Capacity and Durability this morning.  I am going to hit the rest this afternoon

Wednesday September 2, 2015

Wednesday is the day to go long and we did today.

7.12 mile run on the awesome bridges of our fabulous town. 

It was an amazing scene as the well lit Walnut Street Bridge was bustling with runners, walkers and bicycle riders this morning at 6 am.  I am so glad to see people use the great facilities that we have here.  One of my guys commented "It is like a Sunday afternoon"

For those who are injured or just don't want to run 7 miles,

Long Ruck

or

Row 10,000 m

 

Tuesday Sept 1, 2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 3 rounds – 10x wall ball clean, 10x burpee, 50M bear crawl.

Strength: Dead Lift 5×5, then EMOM 10 rounds 3x WPU @ 75%

Stamina: 4 rounds, not timed: 10x Sumo Dead Lift @ 70%, 2x rope climb, 50m buddy pull with heavy band.

Work Capacity: AMRAP in 20 minutes of…

Durability: Row 1,000m for time (focus on having a negative split on the last 500m).  3 rounds – 20x GHD sit ups, 10x back extensions. Warrior yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Notes: for WC the max rep pull-ups is until you drop off the bar.

 

We did the Stamina and Work Capacity this morning.  Love the Buddy Pulls! 

Being 20 pounds down really helped with the Nicole workout.

I set a PR this morning of 137 reps in 6 rounds.  51, 23, 22, 13, 18, 10.  It felt great.

Baseline, strength and durability will be this afternoon

Monday Aug 31, 2015

RRL Warm up

Baseline: Pre-SOP and box breathing, then ROM drills. 50x double unders, 20x front squats (45#), 50x double unders, 20x push press (45#)

Work Capacity: Complete the following for time…

  •      10-8-6-4-2 reps of: Thrusters @ 135#/95#
  •      50-40-30-20-10 reps of: Double unders
  •      *Perform 10x thrusters, then 50x double unders, 8x thrusters, 40x double unders, etc.

Strength: Bench Press 5×3. Then EMOM for 10 minutes of 2x OHS @ 70%

Stamina: Chipper, not timed: 50x Close Grip Bench Press @ 60%, 50x box jumps (24in/20in), 800m farmers carry (32kg/24kg).

Durability: Run 3 miles @ moderate pace. 2 rounds – Max sit ups in 2 minutes, 2 minutes rest. Warrior Yoga Hip Mobility Drill. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

 

 

I saved strength and stamina for a lunch workout

Weight Loss Contest Comes To A Close

Post Selection...November.  Definitely heavier than I would like to be despite working out 6 times per week

Post Selection...November.  Definitely heavier than I would like to be despite working out 6 times per week

2 months ago, we decided to throw in $100 and have a winner take all weight loss contest.  I was interested because I gained alot of weight while doing the preparation for and actually doing Goruck Selection.  I read in Get Selected and other books, plus articles on Goruck main page that you should come in heavy and I did.  Rucking large loads over great distances did make me burn a ton of calories but I had no problem replacing them with 2 quarts of Talenti Ice Cream and a massive volume of food.  I did this pretty much every night. 

I ate more last year than I may have ever eaten in my life.  I also trained more than I ever have.  I guess the extended sessions and long miles kept it in check, but I did find myself seeing numbers like 187 on the scale and I was not happy about it.

I played around with dropping some weight and it worked on and off but I was not committed.  The contest gave me some added motivation. 

We had weight loss achievements of 18 pounds, 16 pounds, 10 pounds, 5 pounds and one guy gained 2 pounds.  

Today at 164

Today at 164

I started at 182 pounds on July 1.  Today I weighed in at 167 before the workout, 166 after and 164 after my favorite morning ritual in my private office.  Chris Curtis actually beat me by 1 pound at the start of the workout, but the guys said that the contest was based upon percentage of bodyweight.  They said I won, but I conceeded to Chris who said we should just put the money towards some more equipment.  I'm fine with that.

So how did I lose 18 pounds in 2 months? 

Zone/Paleo/Mike Dolce

I started out with simple 4 block Zone meals and 2 snacks.  I did feel better and my pants became a little looser, but I did not lose a single pound for almost 3 weeks.

I dropped all grains and processed foods while maintaining Zone portions and began to lose weight.  During this time, I read the book, 3 Weeks To Shredded by Mike Dolce.  I liked what Mike had to say and his track record of training fighters to make weight in the UFC was impressive.  Johnny Hendricks, and Ronda Rousey are 2 fighters that I follow and Dolce is their guy.  In the book, he gives the exact plan, exact portions and timing of the weight cut for Thiago Alves, another fighter that I follow. 

Mike's advice is similar to Paleo and Zone but even simpler.  I implemented what he said, incorporated some new foods like the Breakfast Bowl with Oat Bran and enjoyed the food and the results. 

I have never been a big vegetable guy and always felt that my leafy green vegetable intake was far below where it should be.  This was fixed on Fathers Day when my kids and wife gave me a Ninja blender.  I highly recommend this thing.  I thought it would just be a Vitamix knock off, but the more I use it, the more I think that it is actually superior to the Vitamix.  Lots of attachments and options come standard and I have been making a morning post workout shake like this:

4 leaves of Kale

3/4 cup blueberries

Carrots

Brocolli

chia seeds

Ice

water

blend til liquid and drink.

It changes pretty much every day depending on what vegetables we have or are left over but that is the basic idea.  I have eaten or drank more vegetables since Fathers Day than I have in the last year.  I pair that with a few eggs and either drink butter with my coffee for fat or eat some nuts. 

Note: I am a big fan of the Vitamix or Ninja but not of Juicers.  Juicers extract the juice and separate the fiber out of the end product.  This is not good.  The Vitamix or Ninja just chops up the entire food into tiny little pieces.  It is a big difference and I far prefer the entire food over the extracted juice.  Its just like eating a salad, but faster and easier for me.

Other days, I eat Mike Dolce's Breakfast bowl and may have the shake for lunch. 

Dinner was meat and vegetables with a portion of fat pretty much every night.

I like to look at what 20% of effort resulted in 80% of the results.  In this case, what was it that I did that really made a difference?  The answer is preparation. 

I planned what I was going to eat and how much of it.  I took a cooler to Lacrosse Games, when traveling or when fishing and had my food ready.  I planned snacks and had them prepared the night before. 

This is pretty much the difference from what I was doing before, making no progress and actually seeing the weight come off.  When you are not prepared, you settle for what is available and that is usually complete crap, fast food, or what you think might taste good.  If this happens every now and then, no problem.  But when it happens 40% of the time, you wont make progress.  Despite what your mind is telling you, if you are not prepared everyday, the shit food gets in more than 30-40% of the time.  It doesn't seem like it, but if you were to keep a food log it would become obvious. 

That is what worked for me but here is what Chris Curtis said he did when I asked him:

"Portion control, reduced carbs. Carbs stick to me like glue. Ran a lot. I have a hard time with weight if i don't run.
Lets face it, when u start out over weight, common sense goes a long way. A child telling u, u have a belly, will provide good motivation!"

So now what?

I feel good at 164 and feel like it is a sustainable weight for me.  I would like to stay under 165 for a while and see how I feel.  Now that I am here, I can maintain this weight pretty comfortably if I stay prepared, pack food and have snacks ready.  I will also enjoy one day per week of cheat meals where I will truly eat whatever and however much I want.  Stay tuned for pictures of these epic cheat meals.

 

 

 

 

 

The Assessment

Here at the RRL, we try to train the whole athlete; mind and body.  We really strive to be a complete athlete devoid of major weakness, ready to do anything, capable of anything and therefore, more useful to our family, our friends and the world in general.  This seems like a simple task right?  Just stay in shape and you will be ok.

But when we strive to train for this kind of condition, we have to continually train the mind, fuel the body properly and train the body toward the goals of having no glaring weakness.  For this we need to keep a list of standards handy and strive to be up to these standards at all times.

In my opinion, a useful person should be strong, capable of moving large loads over long distances at a moments notice, capable of running quickly for short distances and also capable of running 15 miles at any time without significant issues or injuries.  Additionally, we should not be out of the water for long periods of time and swimming should be a skill that we are comfortable with and ready for at any time. Athletes should be durable, flexible and ready at all times.

There are many standards that we could measure ourselves against, but the one that I have seen that is the closest to what I envision and strive for is the SealFit Assessment.  It looks like this:

This assessment measures strength under the bar, bodyweight strength and endurance, Rucking, Running at all distances, Swimming, and Rowing.  What it doesn't measure is flexibility, mobility, mental toughness or nutritional standards. 

This is an excellent list of standards that is achievable.  Meeting the minimum requirements on this list will not make you a super athlete or even capable of winning a local event, but it will make sure that you are durable, capable and useful. Nothing here is an amazing accomplishment on its own, however, having ALL of these standards makes for a pretty well rounded person. 

So, how do we possibly train for all of these things at the same time?  That can be a difficult question depending on your current condition.  If you are a couch potato, you need to work on all of these things at once. Maybe a distance runner can easily meet all the running standards, but may not be able to backsquat his own body weight.  We have to assess then attack our weakness.

I like to keep this list as a living document and constantly put in challenges as either the days workout or a finisher.  Keep track of each and start completing the blanks on this list.  When complete, you will see where there are glaring weaknesses. 

The trick to improving your scores in certain areas is to put focus and time towards them, but we have to be careful that we do not let the other areas slip.  For example, if you can easily hit all the weight lifting numbers and are close on the bodyweight numbers, but your running and swimming is off the chart horrible, then you obviously need alot of time there.  However, don't spend so much time trying to improve your running and swimming that you leave the others completely. 

In my case, I am close to or exceeding the standards in most categories, but there are still some that I am not happy with or that are far enough below the standard that I see that they need attention.  When I put focus on distance running or making sure that I can ruck 26 miles with load, my weightlifting numbers go down.  They do not have to go down much to fall below standard, so I have to walk a delicate line between too much and not enough. 

I find the search for this balance to be an all consuming passion that actually puts alot of balance in my own life.

This assessment is to be a simple measuring stick as to where you are now.  It will show you your strengths and weaknesses and point you in the direction of better fitness.  Dont forget flexibility, mobility mental training and nutrition as these are all equally important to overall health.

Where do you stand?  How are your numbers? 

Friday August 28,2015

The gathering in the morning.  Checking out the whiteboard

The gathering in the morning.  Checking out the whiteboard

Team Day

Why We Train Together As A Team

(From Mark Divine's Unbeatable Mind)

Team training builds Kokoro because:
•    
We hold ourselves to a higher standard when training with others
•    
Our teammates also hold us accountable
•    
We are motivated by the mighty effort of our teammates and want to match it
•    
We are encouraged to push harder and succeed by our teammates
•    
We are empowered when we take our minds off our own petty issues, helping our team succeed instead
•    
We are reminded of our own faults and limitations when we see our teammates struggle and fail. Then when we struggle and fail we do not shy from receiving help
•    
A team’s Kokoro, or Team Spirit, will buoy our own personal spirit. We draw strength and courage from a team firing on all cylinders

 

 

Today's Workout

Box Breathing together

12 cycles

 

Two Man Team

2 minutes on, 1 minute off

KB Swings 53 pounds

Dips

Sandbag getups 60 pounds

Row for calories

Sandbag lunge steps 60 pounds

Situps

 

Teams work together to come up with the best way to get alot of work done in 2 minutes.  Teams do not have to distribute the work evenly.  Keep track of reps at each station with chalk on the ground.  then, add together for total score

Mike Drew and Card Steel win todays workout...excellent.

 

Finisher

6 minutes of Stillwater

Clear your mind

Discussion of the Big 4 (Breath Control, Positivity, Visualization, Goal Setting)

Have a great weekend

Quote of the day

Why do we train so hard, every day?

 

Mark Divine writes about this often as it is an integral part of the SealFit philosophy:

 

Humans need their bodies to operate at peak capacity. It affects everything else in our lives. When we are physically strong, we are “healthy” inside, we are mentally alert and more connected spiritually. In essence we are happier people and more useful to others. We are productive and don’t expect to be taken care of. We contribute more than we take. We serve and love. Everyone seeks this at some level, but most are held down by a system that encourages and rewards mediocrity. Disciplined physical training can set us free from this downward spiral. We don’t need to be an elite athlete or Navy SEAL. No we just need the right attitude and to sharpen our sword daily. We must train for life.

Outstanding!  If you dont know the Unbeatable Mind Program, seek it out and find it.  Some of the best stuff I have ever read.

Mon Aug 24, 2015

Back from SealFit Basic Training seminar.  It was really a wonderful experience to be part of so many like minded people getting together to learn, share and grow. 

It was an interesting group comprised of individuals drawn to SealFit from the physical mountain like the Kokoro graduates and others who found their way to Encinitas through the Unbeatable Mind program.  The program went over the SealFit principles of the 5 Mountains that we train every day (Physical, Mental, Emotional, Intuition and Kokoro).  I really enjoyed reconnecting with a few of my Kokoro 30 swim buddies.

Back at the RRL we did this one today:

RRL Warm Up

Warm up Back Squat

Then

Back Squat

5-5-5-5-5

Then

EMOM for 8 minutes

Snatch x 2

Then

Row 1000

50 OHS @ 95 lbs

25 Burpees

For time

Monday Aug 17

Mulch Community Service Workout this morning

Indian Run to the nearby school

Move mulch for 30 minutes.  Partner workout:  20 burpees while partner uses rake or pitchfork or wheelbarrow, switch until job is done

Indian run home

Then

5 Sumo Deadlift Highpull

5 burpees

10 min AMRAP

With partner, 2 man teams.  Partner 1 does 5/5 while Partner 2 rests.  Switch and get in as many rounds as possible in 10 minutes.

Josh and I got 22 + 4 SDHP

Michael and Chris got 26 rounds!

Great work everyone.  I am proud of the RRL today

Sunday Aug 16, 2015

Track/Stadium workout

Up every staircase and do 3 burpees.  Go around the stadium like that. 

at one end, do 5 dips

other end, 20 vups

x2 laps

 

Then

Suicide sprint 50 yards

then

Bear crawl 20 yards/lunge 20 yards for 100 yards

return with Burpee braod jump/sprint

then

teams of 3

run 1 lap while team mates hold plank

then

Lateral burpees over tackling dummies

x3

hops over tackling dummines

x3

Indian run through campus

 

Make up your own or do this one or make up your own, but go for 1 hour continuous effort.

I wore a 28 lb vest today

Friday Aug 14, 2015

The Quest for the Giant Bluefin Tuna continues!

Great workout today that will certainly help with mental toughness and overall output.

1. Every Minute on the minute (EMOM)

Odd minutes- 12 Wall Balls + 5 Toes to Bar (T2B)

Even Minutes- 12 Kettlebell Swings @ 70 pounds + 5 T2B

14 Minutes

 

2. 2 mile hill run

 

Great workout and great format.  The 12+5 was perfect for this.  Both exercises allowed for the reps to be easily completed in the first few minutes but became progressively harder as the workout went on.  It was possible to complete if you were going at max intensity. 

Love this format and I really love the EMOM workouts which are essentially an interval workout

Have a great weekend