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.
Back to 45 lbs!
Wow does it feel good!
i am traveling today so was only able to get in one round this morning but will try for the others later.
30:27 this morning. One of my best yet. Lots of running with the ruck, but at 45 pounds it felt pretty good.
This week, I have to travel, so I am mixing up the days a little to try to make sure that I get in all the running and rucking.
Today:
Pushup Progression x 5 rounds @ 40% + 1 final max set
Situp Progression x 5 rounds @ 40% + 1 final max set
Run 1.5 miles x 4
Ruck 2 miles x 5 at 60 pounds dry
Did this one straight through..thanks to Rusty and Ben for coming at 5 am.
pushup progression
40% of 2 min max x 5 rounds plus final max set
situp progression
40% of 2 min max x 5 rounds plus final max set
run 1.5 miles x 4
ruck 3 miles x 4 @45 lbs dry
run times were all around 11:00
ruck times between 38-44 minutes
Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn. It descended the mtn, then came back up again with some very steep ascents. The guide book said there are places whee the grade was 20%. I dont know, but I can tell you it was steep.
this ruck made me realize just how lucky I am to live where I do. We have 100's of miles of trails like this to amazing places! Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there!
4:10:00
65 lbs
Recent 20x class clowning around and having fun towards the end
Today:
10 mile ruck/run at 60 pounds dry (before food and water)
Time hack 2:30:00
Gus and I had a great ruck this morning. Beautiful day and tons of people out exercising and using the Riverwalk. It is so great to meet people while they are exercising. Without exception, everyone greets one another with a smile and "good morning". I am lucky to live here, but there are so many great places in this country. Returning from Encinitas, Coronado and San Diego, I realize that I could easily and comfortably live there as well. Great place!
I came in on the 10 mile ruck at 2:25:30 which was very comfortable. I only ran about 1.5 miles total as I was protecting the calf.
All good.
Post your times
Awesome sunset on Ruck route
Beach training again today.
8 mile ruck @ 60 pounds dry with a 2 hour time hack
I did this on the beach; wet and sandy. It was harder than I thought and I had to run more than I thought I would have. I ended up running alot.
I made it in 1:55:36. With wet sandbags in my ruck, I was carrying 70+#.
Drying out
Clay, Michael and I left the garage at 5 am for a 6 mile time trial with a 60 pound ruck. The goal was to be under 1:30:00.
Yesterday, I drove the course and thought I had it pretty accurate at a 3 mile turnaround point, but today, the phone app I was using measured the distance at 6.53. Michael, using a different one, got 6.25. Either way, it was a little long.
We ran alot more today and I made sure to run all of the downhill portions. Michael left me and finished his 6 in 1:14:00 and the full run in 1:18:00. I finished 6 in 1:17:00 and the full run in 1:24:00. Clay was a bit slower, but still came in under the time cap.
I felt good to know that I can make that time hack if necessarry with a 60 pound pack.
Not everyone wanted to hump 60 pounds for 6 miles so the garage workout looked like this:
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
20 GHD
20 Hip Extension
Workout: A.
Magic 50
5 single arm kettlebell/dumbbell snatch (both arms)
5 single arm kettlebell/dumbbell swings (both arms)
10 burpees
For time
Rx weight is 50 pounds, scale accordingly
Workout B.
1 mile Hill Run
Minnekahda mile
Workout C.
Still Water
Post times, reps and/or loads to comments
Yes, grip strength comes in handy...even in flyfishing
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
700 flutter kicks
Workout: A.
Back Squat
5-3-1-1-1
Workout B.
1 Mile Ruck with 45 #, Selection candidates carry a coupon of choice
25 burpees with ruck
50 Army Situps
100 Squats with ruck
200 m walking lunge with ruck
For time
Workout C.
Yoga and Still Water 12 minutes
Post times, reps and/or loads to comments
Blisters are going to happen as you are getting ready for an event like Selection or Kokoro. They may even happen during the event and even if your feet are hard as stones, you need to be prepared to fix them.
In making my kit I continued to think that I was making it so I could help out a team mate because I don't like thinking negatively. Either way, I will be prepared.
You don't need much to be able to prevent blisters or continue on after some have formed. My kit fits inside an Altoids box.
The contents are:
Leatherman Micra with scissors
Alcohol swabs
Needles
Thread
Moleskin
Duct tape wrapped on a pencil
Band Aids
This stuff easily fits in an Altoids can and can be waterproofed by putting that in a snack sized ziplock.
The whole kit can easily be put in your shirt pocket or in any backpack.
This stuff is what I need, but you may need more or less. The important thing is to have some sort of a kit that you can use to take care of yourself or a team mate. It could be the difference in finishing or not or in extreme cases, life or death.
-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.
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
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.
My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA
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:
Run 400 m
30 pushups
30 situps
Ruck 400 m with 90 pounds
AMRAP 30 min
Workout B.
Front Squat 5-3-1
Post times, reps and/or loads to comments
When preparing for Selection, I feel like we need to be able to do a ton of situps and pushups, run, and ruck. In fact, I am not sure that we can ruck enough in preparation for the event. Today, I created a workout that had us moving for a 30 minute smoke session and incorporated simple movements that I am sure we will be doing plenty of in Selection.
My calf is still bothering me. I felt it a bit on round 3 so I immediately went to the rower instead of rucking or running any further. Laying off running for close to 2 weeks has not solved the injury so I will probably go see Wayne Stephens and see if he can help me.
Planning a workout for this weekend to include lots of water, mud and long rucks is definitely starting to take shape. Greenway Farms may be a good spot for good creek access and plenty of trails. It is also close by which is important.
If you are reading this or coming from the Facebook page or website, please leave a comment so I know that this thing is working properly.
Thanks
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.
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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