January 23, 2018

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Excellent start to the day today!

Alternating OTM x 10 (5 Rounds)
Even Minutes – 14/10 Calorie Assault Bike
Odd Minutes – 5 Overhead Squats

then

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row

Post times

I finished this one in 8:41 and we set the standard of the pushups to be touching our chest to an abmat which is shorter than the closed fist in which the Navy uses. 

January 22, 2018

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It was Justin's 40th Birthday this morning so he strapped on the 20 lb vest

I searched the archives for a 40th birthday.  The closest I could find was Will Kelley's 41st birthday.  It has been some time since we did this one, so we dialed back all reps to 40 and hit it.

There was a great turnout and the weather was nice and warm for a pleasant change.

Happy Birthday Justin!

We have done this workout 9 times and my results are all over the board.  The first time was August 19, 2009 on my 40th birthday which was before the tradition of weighted vests on your birthday started.  I did it in 22:38.  It has been done on other people's birthdays without a vest but also on my own birthday again with increased weights of a 20 lb vest, 70 lb kettlebell, and 75 lb thruster.  This one took 41:55. 

January 17, 18, 2018

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A massive cold front came through town and dropped the temperatures to single digits.  A few inches of snow came with it overnight making the roads a little slick.

In a moment of weakness, I started wondering who might show up on a morning like this.  All the guys from the Mountain areas were likely out, it was a Wednesday which is usually run day and we have a lighter crowd traditionally.  Who would come?  I sent a text to a few of the guys who live close by and got negative responses.  Then, it happened...

I sent out an email saying that for the first time in the history of the RRL we would cancel the morning workout for any reason.  This time it was weather. 

I slept in and it felt wonderful.

Around 10:30 am, emails started flying around about breaking an 11 year streak of never cancelling a workout.  Jody suggested a 4 pm workout to keep the streak alive and we had a good turnout.  Kevin, Jody, David, Michael, Matt G, and I did a rowing workout that was a lung burner.

So, I guess we still haven't cancelled a workout, only postponed.

 

Today, it was 16 degrees but we had an awesome showing.  Justin brought a friend, Wade brought a friend and Matt Greenwell was back for day 2 in a row.  So many of the regulars were there today getting this day off to an amazing start.

Also, Justin is the KING of the Assault Bike.  Byron, if you are reading, you better keep up the intensity because Justin is coming for you.

Today:

"CHAINSMOKER"

5 Rounds, starting every 4:00:
10 CTB Pull-Ups
18 DB Snatches (50/35)
15/12 Calorie Assault Bike

If we are using an Airdyne today, complete 21/15 calories.
If we do not have access to a bike, complete on the rower for equal calories (15/12).

Rounds start on the 0:00, 4:00, 8:00, 12:00, and 16:00.
After completing the work inside the round, time remaining before the next interval is rest.
Score today will be our *slowest* round of all five.

Januray 16, 2018

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Wim Hof

Crossover Symetry

Warm up

6 Rounds of a 1:00 Window:
12 GHD Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.

Score is your *lowest* round of kipping handstand pushups across all rounds.

then

5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.

Set two cones 10 Meters apart from each other for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together

January 15, 2018

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Wim Hof

Warm up

Crossover Symetry

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

5 min rest

On the Minute x 9:
“X” Thrusters (95/65)
“X” CTB Pull-Ups
“X” Barbell-Facing Burpees

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions

 

I chose 5 reps and was finishing around :45 seconds for the first 7 rounds.  8 and 9 were closer to :50 seconds

January 10, 11, 2018

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Jan 10, 2018

 

Thursday January 11

BURPEE BOX JUMP OVERS

AMRAP 2:30: Burpee Box Jump Overs
 – Rest 1:00 – 
AMRAP 1:30: Burpee Box Jump Overs
 – Rest 1:00 –  
AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

3 Rounds:
Minutes 0-2 – 26 Alternating DB Snatches (50/35)
Minutes 2-4 – 30 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest

Score today will be total bar muscle-ups completed across all three rounds. There is no additional rest between rounds aside from the final minute (5-6) that must be a rest period. Athletes are allowed to take as many attempts on the pull-up bar as they would like for the bar muscle-ups. They do not need to be unbroken. If we are still training towards our first bar muscle-up, today would be a good day for 1:00 of CTB Pull-Ups.

Happy Birthday Jody

January 9, 2018

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Wim Hof Breathing

Crossover Symetry

Warm up

12 minutes Front Squat/ Back Squat

Odd Minutes 3 Front Squat

Even Minutes 6 Back Squats

 

“Three Wheels” Part #1
AMRAP 3:00
10/7 Calorie Assault Bike
12 Power Cleans (135/95)

Rest 3:00

“Three Wheels” Part #2
AMRAP 3:00
10/7 Calorie Assault Bike
8 Power Cleans (175/115)

Rest 3:00

“Three Wheels” Part #3
AMRAP 3:00
10/7 Calorie Assault Bike
4 Power Cleans (205/135)

January 8, 2018

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Icy conditions kept everyone but Reggie at home.  Thank you Reggie for coming!

Wim Hof Breathing

Warmup

Crossover Symetry

Dirty 30 from Comptrain

"DIRTY 30"

For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Took me 16:59

 

January 1, 2018

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Hard to believe that I just wrote 2018 in the date line.

We started this year out right with a good one in 18 degrees.

Frogman's New Year

100 Dead Hang Pullups

250 Pushups

500 Abmat Situps

Run 3 miles

It was very cold but Reggie, Young Braswell (6th grade), Wade, Lee, Miles, Jody, Kyle, Rusty, and me...(then Will Hunt later) braved the 18 degree weather and hit this one. 

We had plenty of time to be staring at the sky as we progressed through the 500 situps.  Rusty spotted not 1 but 2 bald eagles circling the driveway.  They came very close, within 200 feet and made a couple of circles right before Sweet Home Alabama played on the stereo.  Wade was dressed head to toe in official Marine sweats and the American flag was standing straight out in the wind.  It was a VERY American scene and a great way to start 2018, surrounded by friends pushing me to get better, thankful for where we live, grateful for my health and happy to be celebrating the health of my body by doing a tough workout like this one.

I hope everyone has a great 2018.  Start it off right.  Finish strong