Daily Mental and Physical Training
The Training blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Goruck Selection and CrossFit.
Friday- Assault Day
Warm up
Ski Erg Man Test- Max watts on Ski Erg x 4 attempts. We finally had someone go over 800 watts. Good job Justin. My scores 666, 641, 631, 641
Then
Max effort Assault Bike 1 min x 15 rounds
Rest 90 seconds
During rest work through a descending KB swing ladder. 15, 14, 13, 12....down to 1
Then
Tabata Situps/ Boat during the 10 second rest
Team Day
Why We Train Together As A Team
(From Mark Divine's Unbeatable Mind)
1. Team Drills
As a team do:
10 Burpees
then
10 Situps
This is a drill to enhance teamwork and to realize that slow is smooth and smooth is fast. Reps have to be completed as a team, in unison, or they don't count.
Two Man Teams
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
2 man Team day
Find a partner and then complete the following workouts
1. Row/Burpee
Complete 100 calorie row as a team. For every calorie, do a burpee
Switch any way you like, get the work done.
We did this one by Michael Miller doing 20 calories on the rower as I did 20 burpees and then switched. It worked out well because the reps took just about the same amount of time.
We finished in 6:18
2. 2 Man Team Leap Frog Row/Hang Clean/Pullup
10 calorie Row
10 Hang Clean @ 95 lbs
10 Pullups
Partner 1 begins the workout by rowing 10 calories. Partner 2 is resting and waiting at the Hang Clean station. Upon P1 finishing the 10 cal row he yells his partners name which signals him to start the 10 hang cleans. P1 moves to the pullups and waits for P2 to finish the Hang cleans. Upon finishing the hang cleans P2 yells his partner's name and P1 starts the pullups as P2 moves to the rower. Upon completion, P2 start the row and this continues for 15 minutes. Get in as many reps as possible
I really like this format. This was a new one for us as we have never used these 3 exercises in this format. Any 3 exercises can be used, the trick to coming up with a great workout is to have the reps on each station take about the same amount of time. This one was just about perfect.
I might go to 135 lbs on the hang clean in the future, but I would either drop the reps to 5 or increase the pull up and row calories to 15 to make the stations take about the same amount of time.
Great day! Enjoy the weekend! See the RRL guys at lunch today at Totto on Frasier at 11:45
The gathering in the morning. Checking out the whiteboard
Team Day
Why We Train Together As A Team
(From Mark Divine's Unbeatable Mind)
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
2 Man Team workout today
Row 100 calories as a 2 man team
For every 10 calories, teams have to do 10 burpees.
Switch any way you like
I had to do this without a partner. What I did was:
30 calories/30 burpees
20 calories/20 burpees
I found that this was a fantastic short workout. I think this workout may work better as a single person rather than a team. I plan to incorporate this into so many other things like barbell work and other movements.
The RRL has been going strong for over 8 years now. During that time, many have come and gone...and returned...and gone again. We have developed a strong group, bound by camaraderie forged through sweat and humor.
There is, however, a group of guys who have been here the whole time. This is the OG.
Today, the Old Guard was represented well with the most senior member of the RRL, Matt Greenwell followed closely by Kim Ray, Alan Lebovitz and Will Hunt. Patrick St. Charles rounds out the OG.
My Beyond the Whiteboard account lists 1,650 workouts. These guys have been with me for most of them...never complaining, always pushing hard.
Thank you to the OG for always showing up. Thank you also to the NG who were apparently sleeping in today.
Here's to another 8 years!
RRL Warmup
2 Man Teams
Leapfrog
10 Calorie Row
15 KB Swings @ 53 pounds
15 Wall Balls
AMRAP 20 minutes
This is a great format. Partner 1 starts on row while Partner 2 rests. When 10 calories are completed, partner 2 starts on the KB swings. Partner 1 moves to the wall balls. Only one person works at a time and you leapfrog through 20 minutes like this.
This is a good one, but you could do this with any 3 exercises and 2 man teams.
If you find a magic recipe like this one, let me know
This is a 2 person team workout. Only one person works at a time.
While partner A holds a pullup (chin over the bar), partner B does as many ring dips as possible. When Partner A drops from bar, Partner B stops and they switch. Continue until 75 ring dips are complete.
Squat Cleans are tag team. Do as many as you want and then switch until 20 are complete
Partner A rows as far as possible while Partner B lifts and holds 225 lbs in the air. When the weight drops, rowing stops and partners switch. Continue until 1500 m are complete.
Walking lunge is tag team. Go as far as you want and then switch with your partner until 50 m are complete.
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RRL Warm up
Thruster
5-3-3-1-1
Work up to a 1 rep max
then
Team workout
In teams of 2
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.
I suggest that each team has sidewalk chalk.
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 53 year old Male, Husband, Father of 3, 5'8, 170 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 55
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
LIFE, FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
Logged workouts and results
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