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.
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
Our Mascot and my image of a Courage Wolf. Gus.
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
30 GHD Situps
30 Hip Extensions
Workout: A.
20 Air Squats
20 Pushups
20 Walking Lunge
x 3 rounds not timed
Workout B.
Work to 1 RM Back Squat
no more than 15 minutes
Workout C.
Run 400 m or Row 500 m
20 Kettlebell Swing @ 53 lbs
15 Pullups
x 5 rounds for time
Workout D.
Still Water Runs Deep 10 minutes
PM Session:
Chipper: 15 Back Squat @ 90% 1 RM),
50 x weighted step-ups (65# bar bell),
150 x double unders
Not for time
Today's workout was fantastic. Selection will require a ton of grip strength. We will carry stuff, hold stuff pull, push, and everything else imaginable. I have always been a believer in grip strength since being a wrestler. I never use straps in lifting and do some accessory work occasionally like pinch grips holds to increase grip strength. Your grip can never be strong enough.
This workout was grip intensive. I rowed rather than run which made it even more intensive. Good luck with this one if you try it. If so, post times and comments.
Testing out grip strength in the Florida Keys on a Saltwater Experience shoot.
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
200 flutters
2 min plank
200 flutters
2 min plank
Workout: A.
Row 15,000 m
or
Run 7.12 miles (4 Bridges route)
As I am still nursing a healing calf muscle, I laid off the running again today. While I am not running, it is crucial to get some LSD (long slow distance) to increase my overall volume in preparation for Selection. I know that I should be running 10-12 miles today, but if I dont let this calf heal properly, it will be a nagging, frustrating injury that will prevent proper training and probably resurface in Selection.
Believe me, I would rather run 10 miles than do a 15,000 meter row.
At any rate, I gave the guys a choice today and Trevor, Clay and I chose the full 15,000 while Robert and Blythe also stayed back for a long row. Keith, Jay, Will, Justin and Turner ran and the 7.12 mile, 4 bridges course was completed within 1-2 minutes of the 15,000 m row. Interesting.
I rowed 15,000 meters in 1:03:00 and Trevor came in at 1:00:17, Clay 1:06:00. For me, I had a goal of keeping my splits under 2:10 for the entire row. I saw 2:11 a couple of times as I lost concentration but was able to bring it back down. Mostly I was around 2:02 but my overall average split was 2:05.6. I am sure that I could improve on my technique alot.
Sweat index on this one was a 9.7 and I was completely soaked.
Post times, reps and/or loads to comments
RRL Goruck class 404
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 70 situps for time with 2.5 lb weight behind head
Workout: A.
Jackie x 3
Row 1000m
50 Thrusters at 45 lbs
30 pull-ups
x 3 rounds for time
Workout B.
Still Water Runs Deep/Fish Bowl/Quiet Time
Post times, reps and/or loads to comments
In preparation for Selection, we are moving towards more volume. Jackie x 3 was a good one for us today. My total time was 25:30. This workout accomplished a couple of things. First and foremost, it was a challenging workout that I could do and not do any harm to my healing calf. Second, it was light and long in duration, but there were times when you were close to failure. Third and maybe most important in preparation for an event like Selection, is the mental aspect. Staring down 3 rounds of 1000 m row, 50 thrusters and 30 pullups is a daunting task. Its boring, long, intimidating and painful. Getting through that one is a mental victory.
I found myself getting through this workout by staying right in the moment. I mean, I focused on small things right in front of me like a set of 5 thrusters rather than looking at 150 thrusters and the rest of the workload.
If you break anything down into smaller bits, it becomes a possibility. Looking at the whole often results in failure, submission to groupthink or simply quitting. This can be applied to any area of your life.
Physical training like this is so important to my life because it constantly reminds me of lessons like this, thereby "sharpening the sword' daily. When an intimidating or daunting task is set before me in business, personal life or in a workout like this, I am practiced and comfortable in the uncomfortable.
Lately, we have been spending more time on focused quiet time together. This time has helped me far more than the workouts for the body. I find myself more focused, less fatigued and operating in a clear manner throughout my life. We will certainly continue.
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 70 situps for time with 5 lb weight behind head
Workout: A.
Run 5 miles
OR
Workout B.
10,000 m Row
Post times, reps and/or loads to comments
40 minute Row for max distance
9684m for me today
Hayden hits me with a hose during the 1000 burpee/5 mile Run-Burpee-Run workout
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
5 minutes in front leaning rest (plank)
then, immediately 200 flutter kicks
Workout: A.
5 mile run
or
Row 500 m
10 burpees
AMRAP 40 minutes
Workout B.
Bench Press 5-5-5-5-5
Post times, reps and/or loads to comments
I cant let my calf injury hold back the group. We need to be running and the one thing I know with running is that you either use it or lose it.
So, while the guys did a 5 miler, I stayed back and did a 500 m row/10 burpees amrap for 40 minutes.
I am frustrated with the calf injury. Got acupuncture yesterday, but I am just going to have to stay off it. No running or rucking for about 2 weeks. Then, I will move into it very slowly.
Our Selection training has started a while back, but we will be doing an intensive 10 week program that starts at the end of July. I HAVE to be sure that I am 100% healed and ready for the training to begin because there are alot of double days and alot of running and rucking ahead of us.
-William Frederick Halsey, Jr.
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.
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!
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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