Carry, Run, Press (and puke)

Carry, Run, Press (and puke)

That is Ross Enamait in the video above.  He is a stud.

You would not be reading this blog if I had not found his website in 2003 or early 2004.  I was tired of running marathons and had decided that I had lost an unacceptable amount of muscle and strength.  In search of something else to do to get in shape, I searched jump rope workouts and found www.rosstraining.com.  It was on that day that I realized that I had already trained well in my former wrestling days.  I may not be able to get back on the mat regularly, but I could still train like it. 

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Benchmarks

During the Run Burpee Run on my redneck beach

During the Run Burpee Run on my redneck beach

 

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: 300 Flutters


Workout: A.

4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch

 


Workout B.

Bodyweight Bench Press for Reps


Workout C.

Max Pull ups at Bodyweight + 25#


Workout D.

10 Minute Sandbag Getups @ 60#, for Reps


Workout E.

Still Water


Post times, reps and/or loads to comments

Curtis P


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: 20 sandbag getups at 120 #


Workout: A.
Baseline: Pre-SOP and box breathing, then ROM Drills.

Run 400m,

30x walking lunges with barbell in front rack position,

20x ring rows, 10x toes to bar


Workout B.

Work Capacity: Complete the following for time…

        100x Curtis P’s (75#/55#)
        75x Pull ups
        50x Ring dips
        25x Toes to bar

 


Workout C.

Bench Press 5@75%, 5@85%, 5@90%


Workout D.

Still Water


Post times, reps and/or loads to comments

Death by Pull-ups

RRL Team at the Ragnar Trail.  Good times

RRL Team at the Ragnar Trail.  Good times


Warmup:

Box Breathing 5 minutes


30 overhead squats with PVC


10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: Sandbag Getups.  Max reps in 5 minutes with 60 lb bag


Workout: A.
Bench Press 5-5-5-5


Workout B.

Death By Pull-up
With a continuously running clock perform:
1 Pull-up in the first 1 min, 2 Pull-up in the second 1 min 3 Pull-up in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.


Workout C. Yoga and Gratitude



Post times, reps and/or loads to comments

Sandbag Tailpipe


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: Every Minute on the minute (EMOM) do max reps for 30 seconds of Pushups/Situps

Odd Minutes: Situps

Even Minutes: Pushups

Continue for 12 minutes (6 rounds of each)


Workout: A.
“Tailpipe” – Sandbag style
Partner 1 runs 200m, while Partner 2 Holds the sandbag overhead. P1 and P2 switch roles when P1 returns for the run. Do a total of three sets for time. If the partner holding the sandbag drops it, both partners do 10 burpees for each drop.


Workout B.

“The Bear and the Rabbit” – Sandbag style
Teams of two complete a total of
4 x 200m laps of Farmer Carry (60/30, per hand)
P1 (rabbit) performs 2 Sandbag Farmer Carry while P2 (bear) runs. When P2 catches up to P1 they switch off. P2 picks up where P1 left off. Continue to do this until a total of 4 x 200m laps of Farmer Carries are completed as a team. Make it harder by carrying heavier Sandbags. Do not run with the sandbags. Rule of thumb, if you can run with them, they are not heavy enough.


Workout C.

Still Water/Fish Bowl 10 minutes


Post times, reps and/or loads to comments


Back from my trip to the Florida Keys with the family.  Great trip with nice dolphin on fly and spearfishing for the boys.  My daughter got to swim with the dolphins and we ate some amazing food.  I hurt myself so badly at Chef Michaels in Islamorada and the night before at The Outpost in Marathon that I went on a 24, then 36 hour fast.  I think I ate so much at those dinners that I wasnt even hungry.  I have read that intermittent fasting is good for you...who knows.  I can say that the feeling of being stuffed full is not as good as the feeling of being fasted, to me anyway.

I pulled from the Goruck training page today to do some sandbag work and overhead holds.  I found one that was pretty good.  They took the "Tailpipe" workout from Mark Twight at Gym Jones and put a sandbag twist on it.  We then did a turtle and hare workout which ended up with more running than I thought. 

I am still working to recovery on my calf.  I made it about 100 yards before I felt a painful twinge and stopped immediately.  I rowed the remainder of the workout.

Here are some shots from our recent trip.

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

First dolphin on speargun for Turner

First dolphin on speargun for Turner

First Dolphin on fly for Hayden

First Dolphin on fly for Hayden

First Dolphin on fly for Turner

First Dolphin on fly for Turner

First fish on speargun for Turner

First fish on speargun for Turner

First fish with a speargun for 7 year old Reed

First fish with a speargun for 7 year old Reed

Kids in the water with dolphins 

Kids in the water with dolphins

 

Great family fun!

Great family fun!


SealFit from 12/22/09

"There are no great people in this world, only great challenges which ordinary people rise to meet."

-William Frederick Halsey, Jr.


From this morning...30 lb ruck makes this extra tough

From this morning...30 lb ruck makes this extra tough


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: 10 minute sandbag get-ups with 60 lb bag for max reps


Workout: A.

SealFit Work Capacity from 12/22/09

2000 m Row

Rest 2 mins

30 Hang Power Cleans 95 lbs

30 Pull-ups

30 Kettlebell Swings 53 lbs

30 Burpees

20 Hang Power Cleans

20 Pull-ups

20 Kettlebell Swings 53 lbs

20 Burpees

10 Hang Power Cleans 95 lbs

10 Pull-ups

10 Kettlebell Swings

10 Burpees

For time.  Selection Candidates wear 30 lb ruck throughout entire workout


Workout B.

Still Water Runs Deep


Post times, reps and/or loads to comments

SealFit has been archiving workouts for many years and there is some real gold to be found in their archives.  I ran across this one in my notes and included it today.  It fit with what I was trying to accomplish.  Pile a 30 lb ruck on top and it was perfect.

We had a visitor today who was brought in by a member who has been a little absent.  Good to have both of them today.

 


Ruck PT

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:  Situp progression 30% of 2 min max +5 reps x 3 rounds.  4th round work full minute for max reps


Workout: A.

Bear Crawl down and back ( approx 50 m)

20 burpees

Crab Walk down and back

20 situps

Partner Wheelbarrow down/switch and come back

20 x pick 120 lb sandbag up put it on top of jerk box and push it to the other side.  Partner repeats.

Ruck 400 m with 50 lb ruck and 120 lb sandbag.  Switch as needed

Amrap 25 minutes

Selection candidates wear 50 lb ruck throughout workout.  Never let it touch the ground.  On feet during situps, in front during crab walk.


OR (for those who might not like crawling around on the ground as much as the rest of us)

Cindy

5 pullups

10 pushups

15 squats

AMRAP 20 minutes


Workout B.

Bench 5-5-5-5


Finisher: Blog or "Big Girl" over the shoulder throws.  The Blob which has been renamed "Big Girl" is a big exercise ball that I filled with water.  I think it probably weighs about 150 pounds.  It is a good finisher to take the ball from the ground and go up and over the shoulder.  This ball is also far easier on the driveway than the concrete Atlas stones.

Post times, reps and/or loads to comments


Ruck PT

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady. This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady. 

This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:

Sit-up progression x 5 rounds

Take 30% of your max 2 minute score and hit that number every minute on the minute for 5 minutes.  On the 6th minute, work the entire minute for max reps


Workout: A.

Ruck PT

With a 45 pound ruck or 45 pound sandbag complete the following for time:

50 Walking Lunge Steps

50 Pushups with ruck on

50 Squats

50 Sit-ups

50 Thrusters using the ruck or sandbag

50 Sit-ups

50 Squats

50 Pushups with ruck on

50 Walking Lunge Steps


Workout B.

10 minutes of Gratitude


Post times, reps and/or loads to comments


Happy Birthday Michael Miller!  How did you like the 60 pound ruck? 

By RRL tradition, we wear a weight vest on our birthday, despite the workout.  Sometimes it is no big deal, others make for a birthday that you will not soon forget.  Instead of putting a vest on under the ruck today, Michael decided to bump up the ruck weight from 45 to 60.  This makes a big difference on a workout like this.  Happy 37th!

This one took me 18:14 but I was only using a 45 lb ruck.  I liked it and feel like we definitely need more work on lunges and walking lunges. That is a tough movement, but one we will encounter alot in Selection.

We ended the day with 10 minutes of gratitude meditation.  This is a powerful way to start the day and remain in a state of gratitude.  Focusing on breathing while laying in the dead man pose, we think about everything we are grateful for and then end with clearing our mind of all thought...or at least attempting to.

This is an outstanding practice, highly recommended.

Have a great weekend.

Update: Several guys came over this afternoon so we hit this one again.  I was able to do it in 15:47 with 45 pounds, wet ruck, wet boots.  Good times.

The Road To Goruck Selection

120 lb Goruck Sandbags ready to crush our souls and make us cry "Uncle"

120 lb Goruck Sandbags ready to crush our souls and make us cry "Uncle"

First post today.  I dont know if anyone will read this but I am going to document my progress towards Goruck Selection on this blog. 

Our workout today:

"Feed the Courage Wolf"

Partner workout.  Each man with a 45 lb ruck

Ruck 1 mile together with 120 lb sandbag and rucks, switch as often as needed...sandbag never touches the ground until pushup/situp or 20 burped penalty
250 pushups with ruck on as a team
250 situps as a team…no ruck
50 pull-ups…non working partner holds sandbag while other partner does pullups
Bear crawl the length driveway x4
Ruck 1 mile with 120 lb Sandbag
50 pushups with ruck on
As many sit-ups as possible in the remaining time

70 minute cutoff

This was challenging but probably similar to something we might encounter in Selection.