Rusty Turns 50

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No better way to bring in your 50th year than with a Ruck, a pair of Depends, an Old Man Strong Tshirt a giant balloon, 2 dogs, a crazy, creepy clown, Murph and a few of your best friends.

This is just what we did this morning at 5 am to celebrate Rusty's 50th birthday. 

Good times

Murph

Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

For time.  Wear a 20 lb ruck or vest if you have it...or a clown mask

 

 

Sunday Trail Run and Mike's Bday

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At the RRL, we celebrate birthdays by wearing the 30 lb vest during the workout.  It is a great way to feel really old and slow.

Today, Mike Drew celebrated his birthday and brought his son Nate with him.  We met in the garage, did a little core work and hit the road for a field trip. 

Parking on Kent Street, we paired Kent Hartman with Ren Park for a long running and bodyweight workout.  Mike, of course, did this with the vest. 

Doug brought 2 friends from GetBuilt to join us today.  Glad to have them as they provided some great competition on the runs.

You can see more about Kent Hartman Here

And Ren Park Here

Happy Birthday Mike!  So glad to have you as a friend.

Time: 46:30

 

Yesterday, I hit the Stringer's Ridge Blue Trail.  I took my phone this time and was surprised that it was exactly 3 miles.  For reference...here is a map:

I would love to add more distance to this run.  If anyone knows how long it would be if you added all the extra loops, please leave it in comments or shoot me an email.  Thanks.

For those who dont know this run, it is in the middle of town and is an outstanding trail for running or biking.  I highly recommend it for hiking, running or biking and it is a great place to take a kid or a beginner.  We are extremely lucky to have this resource so close to town.

Trevor and Jody's Birthday workout

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Trevor passed through town for 1 day before heading to Japan for 3 weeks.  Jody made his anticipated return today.

Both guys were greeted by 20 dudes ready to go this morning.  It was a little chilly, but the camaraderie made it tolerable.  I understand that we will see single digits this week.  I hope we continue to have 20 + every morning.

Trevor and Jody Birthday Workout

Run, 400 m

10 Overhead Squats, 115 lbs

Run, 800 m

20 Barbell Lunges, 115 lbs

Run, 800 m

10 Curtis Ps, 115 lbs

Run, 400 m

20 Ground To Overheads, 115 lbs

For time

When returning from a layoff or coming to the garage for the first time, I give this advice:  Go easy...do 1/2 of what everyone else is doing. 

To see any results and TO ENJOY THE PROCESS, it is crucial that you do something every day.  Coming to the gym and killing yourself only to be too sore to return the next day is not only painful, it is ineffective.  Go light, come often.

I think it can be summarized with the following:

1. Consistency- come every day

2. Accuracy- after you have achieved consistency and you are on a schedule to come every day or 3 days a week, focus on accuracy next.  This means doing all the movements with the full range of motion.  Go all the way down on the squats and pushups, get the chin all the way over the bar on the pullups...etc.  Don't worry so much about the weight or number of reps.  Range of motion is the most important at this stage.

3. Intensity- After you are consistently coming and have made a commitment to continue, you then focused on accuracy of movement.  Once these two are achieved, it is then time to focus on intensity.  Put more weight on the bar as long as your form is perfect. When it breaks down, peel the weight off the bar.  Poor reps with more weight is not good or impressive.  Focus on solid reps.  Increase weight when you are ready.  Focus on speed of quality movement and working to Rx.  Go at your own pace, but when intensity is increased and #1 and #2 are still being achieved, you will see big results.

Consistency, Accuracy, Intensity...The recipe for success.

Turner's birthday/CrossFit Games 11.5/Shoulder Press

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Happy Birthday Turner!

17 years ago today, Cynthia and I became parents.  Turner Rowland was brought into this world at a whopping 9 lbs 1 oz.  He has had a big smile that pretty much remained the same from the time he was a little kid to last year when he got his first car.  I am so proud of him and extremely proud and happy to be his Dad.  Since he is our first, we are learning every day on how to be a good parent.  It is a constant process of improvement.  I hope that Turner has patience with us as we do with him.  I love you Turner!  Happy Birthday!

Shoulder Press

Work to 1RM

175 for me today which is a new PR!

CrossFit Games 11.5

20:00 AMRAP:

5 Power Cleans, 145 lbs

10 Toes To Bars

15 Wall Balls,

20 lbs, 10 ft

I got  8 rounds + 5 Cleans + 10 Toes to Bar + 10 wall balls (with a bathroom stop in the middle).  Trevor cleared 10 rounds today which is exceptional!  Great job Trevor!

I did this workout back in 2011 in the CrossFit Games Open as a project for the CrossFit Journal.  I traveled with Jessica Pamanian and we went from Key West to New York competing in the Open workouts.  In 2011, I did 8+5+10+6.  Today was an improvement especially considering the bathroom stop in the middle. 

See the full Journal article here

Or watch the video below

As with parenting and virtually everything else, fitness is a constant process of improvement.  It is crucially important to document your journey of fitness so that you can clearly see what is working and what is not not working.  If you are seeing constant improvement and feeling stronger and better then you are doing it right.  If you are seeing a decline or not feeling good, then something needs to be adjusted. 

Despite what so many of the "fitness experts" tell you, there is not just one way that works for everyone.  In fact, it is my opinion that there is no one way and that each individual needs to find what works for them, fits into the structure of their life and truly makes them happy.  Finding enjoyment in fitness is one of the most important things that will fuel your success. 

For me, the camaraderie of the group is what fuels the success and consistency.  I like lifting weights and doing SealFit workouts, but honestly, we could be doing thousands of other things and achieving some pretty good results as long as we were doing it together. 

Today, we had a large group which consisted of a couple of old regulars who have not been back in a while.  It was so good to see them both back in the group this morning.  I hope that we will see them regularly again this winter.

I was happy to see that my score on this workout increased and that I felt good doing it.  Additionally, I set a PR at Shoulder Press today.  I feel great, and I am stronger than I have ever been at 46 years of age.

More CrossFit workouts:

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