September 14, 2020

Mathew Nuar’s Birthday

Mathew wore Jody’s Mom’s vest and beat us all to the stairs. Impressive. We caught him on the burpees and pushups on the darkest day I can ever remember doing the stairs. Compound that with it being overgrown and there was at least 1-2 minutes lost due to darkness and trees.

I finished in 3rd 31:36. Alan wins with 30:32 and Jim Levine 2nd in 31:10. Good group today. Some were wondering about the record with a vest. I did not find any results for that but did find this day where everyone was pretty fast including Mike Drew for the record. Kim Ray 2nd and my PR.

I felt pretty slow today, kind of like I was wearing a vest. I guess I am as my weight is higher than I would like. Im sitting at about 187 while I do my best at 174 or so. I am only 13 lbs over! That is almost a vest.

June 10, 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. ALT EMOM 9 min

   Ring Hold :30

   Bar Hang :30

   Handstand Hold :30

2. Deadlift warmup

3. Alt EMOM 10 min

   15 Row Cal

   Deadlift 5-4-3-2-1 pick load

I went 225/275/295/295/295

18 row cals would be pretty challenging, 20 a real test

4. Ski Erg 1000m - 3:56

June 9, 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. 30 min ALT EMOM

   15 Row Cal

   min 1-10 - 15 Burpees

   Min 10-20 - 15 Situps

   Min 20-30 - 15 Dips

Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row

June 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. Sled Push/Burpee

   315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough

2. 100 Swings @53 EMOM 5 burpees - New PR today 4:35

3. Alt EMOM

   15 cal ski

   15 pullups

   10 min

Good day of short workouts

Welcome back Card Steele and Will Ensign!

June 5, 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 Core Day

100 Flutters

100 situps

100 Flutters

100 grasshoppers

100 Flutters

100 heel touches

100 Flutters

100 Prone swimmers

20 cal ski

20 hollow rocks

20 cal ski

20 vups

20 cal ski

20 josh plank

20 cal ski

20 T2B

20 Ski Cal

20 GHD

20 Ski Cal 

20 Back Ext

June 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.

1. 20 Wall Walks

2. 65 Burpees

3. Max Handstand walk

4. Hanna

   10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.

   10 clap pushups

   x 10 rounds - 15:03

Tough!

June 3, 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. Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after

2. 7-77

   77 bodyweight back squats stopping EMOM for 7 pushups

   7:26

3. Gratitude

Good to have Matt Greenwell back for his birthday

June 2, 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. Ethan Reeves

   10 power cleans at bodyweight

   10 pushups

   Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets

This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.

135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time

June 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.

1. Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61

2. 30 pullups/30 toes 2 bar AFAP 2:22 for me

3. Multistage Beep Test

We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!

I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.

I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10

We always use this video

May 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.

1. Warm up movements and learn Devils Press

2. Complete as many rounds as possible in 16 mins of:

   40 Alternating Dumbbell Snatches, 50/35 lbs

   40 Pull-ups

   30 Dumbbell Burpees, 50/35 lbs

   30 Chest-to-bar Pull-ups

   20 Devil Press, 50/35 lbs

   20 Bar Muscle-ups

   This is the WZA Indy Qualifier #2. I did 168 reps or got to the muscle ups and did 8 last time. Today, I beat that score and go 11 muscle ups for a score of 171. RING THAT BELL!

Some MU practice and handstand walks after the workout

May28, 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. Roxane Burpees x 2 - Burpee on every Roxanne- Squat on every “light”

2. Every 1 min for 18 mins, alternating between:

   10 Ski Erg Calories

   20 Tire Sledgehammers

   5 Clean & Jerks, 135 lbs

   This was not that hard. Next time Ill do 10 CJ, 15 Cal, 20 sledge

3. Clean and Jerk 1-1-1-1-1-1-1. Got to 205 today

Good day but not that hard today.

May 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. Push Press 5-5-3-3-1-1-1 (95-115-135-155-175-195-195)

2. Heavy Short Jack

   10 Push Press @ 155

   10 KB Swings @ 70

   10 Box Jump @ 24

   x3

   Set an all time PR today. 5:35

   Many PRs have been coming lately. Feeling good

May 26, 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. Mikko Triangle

   Ski Cal

   Row Cal

   Assault Bike Cal

   Rest

   1 min each station…like FGB. Clock never stops

May 23, 2020

Today is our Memorial Day Workout

Triple Murph

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

X 3

1st weight vest/partitioned

2nd no vest/non partitioned

3rd no vest partitioned

I did this in 128 minutes today. Very tough workout, but it felt better than last time

May 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.

1. Taper towards Triple Murph - Kind of an easy day today

2. 5 rounds Cindy, not timed. Vest optional

3. 50 Cal Ski - 2:49

4. 51 burpees afap 2:06

5. Durante Core

6. Stretch

May 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.

1. 3 rounds, 1 min per station, of:

   Burpee

   Power Snatch, 75/55 lbs

   Box Jump, 24/20 in

   Thruster, 75/55 lbs

   Chest-to-bar Pull-up

   Rest 1 min

   Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

I scored 253

May 19, 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. Max watts on Ski - 3 tries - My max today, 624

2. 25 burpees as fast as possible - My time :55

3. Bubbles

   Run 1 mile

   25 Burpee Pullups

   Row 750m

   Run 1 mile

   Mathew Nuar with his first win today and the Minnekahda course record - 19:14

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