June 8, 2017

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After Memorial Day, we did not stop, contrary to the activity on this page.  I appologize for the lack of posts, but the work has not ceased. 

Traveling now and today started with a 3 mile run, work and then I had a little time this afternoon.  I hit 1000 pushups for time

I have done this workout a few times while on the road.  Here is a post about it (click here)

Last time it took me 42:37 by doing sets of 20.  This time, I used a deck of cards and counted out 50 cards.  Each card was a set of 20.  I simply did the 20 and turned a card.  This helped greatly as I didnt even worry about counting the total number, just focused on doing 20 at a time.  This approach is exactly how I get myself through any tough obstacle, whetehr physical or mental.  Break it into manageable chunks and start chipping away.  Before I knew it, I was at 900 and pushed hard to finish strong.  Today, I finished the entire 1000 in 35:47.

I brought a kettlebell with me and plan on a Dan John 500 swing workout as well as just working through some decks of cards with various exercises.  I like to keep it simple when traveling and rarely ever go inside a gym.  If I drive, I usually bring a couple of kettlebells, a sandbag, some bands and mobility tools.  That works for me and leaves me hungry for heavy things when I return.

 

Baseline, Bodyweight tests

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IMG_5777.JPG

RRL Warm up

100 Double Unders for time

:50 for me today

Baseline

Row, 500 m

40 Air Squats

30 Sit-up (abmat)s

20 Push-ups

10 Pull-ups

For time

3:57 me, 3:53 Trevor

Death by Burpees

Complete:

1 burpee 1st minute

2 burpees 2nd minute

3 burpees 3rd minute...

Continue until you can not complete the required number by the end of the minute

19 rounds + 16 burpees

Team workout

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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.  


Legs, Legs, Legs

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Me and my son, Turner, running the Battlefrog, 15K obstacle course

Me and my son, Turner, running the Battlefrog, 15K obstacle course

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Skill: Jump Rope 3 minutes

Core: Situp or pushup progression (whichever needs more work)

3 rounds- 30% of 2 min max + 10, then max for last set

Workout: A.
50 back squats @ 135 lbs

50 situps

50 front squats @ 115 lbs

50 pushups

50 Overhead Squats @ 75lbs

50 push press @ 45 lbs

50 Air Squats

50 Lunges

For time

Workout B.

Still Waters run deep

12 minutes


Post times, reps and/or loads to comments

Sandbag Tailpipe

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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!


Beep Test

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"The cure for everything is saltwater - sweat, tears or the sea."

- Izak Dinesen

Trevor suggested that we do the Beep Test today.  Here is a video demonstrating:

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Skill: Jump Rope 3 minutes

Core: Lying Hip Swing x 30

Workout: A.
Beep Test

Workout B.

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

Start at round 10

 

Post times, reps and/or loads to comments

Ruck PT

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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.

6-11-14

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Nuts to butts! Kokoro 30

Nuts to butts! Kokoro 30

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Skill: Jump Rope 3 minutes

Core: Lying Hip Swing x 30

Workout: A.

2 Min Max Push-up to Army Standard


Workout B. 

2 Min Max Sit-up to Army Standard

Workout C.

Run 5 Miles

or

Row 40 minutes for max meters

Workout D.

Push Press 5-3-1


Post times, reps and/or loads to comments


For Selection, the minimum requirements for the pushups are 55 and the situps 65.  The pushups are no problem, but we are all cutting it close on the situps.  The number seems high to me and I think that ALOT of the 275 people signed up for this event may have trouble with this one event.  Fail it...go home.

I will not fail the situp test, I will make sure of that, but I can easily see how someone might overlook it in favor of alot of rucking or other work and end up in a bad spot.  6 or 7 months of training could easily be thrown away on the second event in the first 15 minutes of Selection and I am sure that it will happen to some people. 

65 situps in 2 minutes at Navy standard is not difficult at all, but the Army requires you to keep your hands locked behind the head which makes for a MUCH more difficult and thus far lower rep count.  65 is pretty tough.

My score today was 96 pushups and 69 situps.  I am focusing on consistently hitting 100 pushups and getting my situp numbers to consistently 80's.  I am planning on getting no-repped despite perfect form (mind games) and I want to make sure that I have plenty of time to get in 65 perfect reps.

My calf is still bothering me a bit and I believe it to be a slight tear in my gastroc.  I had a torn soleus 2 years ago and when I ran on it too early it developed into a serious tear that prevented me from running for 8 weeks.  I can not risk that type of injury so I might even lay off again next week despite REALLY needing and wanting to run.

Mike, Jay, Blythe and I rowed 40 minutes today which was challenging but went by quickly because of the company.  I commented to Cynthia about how lucky I feel to have such an awesome group to support the training and to call friends.  These guys are all super solid individuals.

I am trying to plan a 4 hour workout for Saturday to include full submersion with rucks packed with the Goruck packing list contents.  I want to try to see how much that will all weigh and start to refine our packing and waterproof/draining ability with the rucks.  This is very important and could easily be overlooked.  It will not be overlooked by us!