Wednesday Oct 7, 2015
/Run 6.5 miles
50:29 for me and Mike Drew...with Gus and Bravo too
5k + Sandbags
/Going to be COLD tomorrow! Fire barrel and sideline heater comes out
Run 5k
Run 400m with 45 lb sanddbag
20 Overhead walking lunge steps with sandbag
Thruster/Run
/RRL Warmup
15 Thrusters @ 135
Run 200 m
20 Thrusters @ 95
Run 400 m
30 Thrusters @ 65
Run 800m
For time
Great to have so many people at the RRL. The New Year has brought back some old friends.
Tomorrow is supposed to be very cold. The fire barrel comes out!
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.
HSPU/Swings/Run
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Distasio is trying to be mediocre in 2 continents. Good luck in Italy, Kevin...we miss you.
Back Squat
5-3-1
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Handstand Push Ups
x3 rounds for time
Still Water 8 minutes
Russell x 8
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This is a house on Russell Street. You get an idea of the steepness of the hill from this picture.
Russell x 8 is one of our favorites and one of the simplest workouts anyone could do.
Simply run to the top and back down 8 times for time.
Will Kelley once set a gym record by doing this in 11:05. No one has ever done it faster. I invite anyone to give it a try. Just start at the Stop sign on Barton, run to the top where the pavement was once cut and repaired. It looks like a cannon to me, or a little gun. Anyway, that is the turnaround point.
Today, Mike Drew finished in 11:22 which is blazing fast and Rusty Gray was 12:25. I came in at 13:05.
Anything under 13 is outstanding, under 12 is beast status and if you can get it under 11, I will give you the World Championship Belt to wear around the office for a week.
Christmas workout tomorrow. Looking forward to it!
Normal Park Stairs
/Check out Matt Beach doing the Normal Park Stairs workout. Congratulations to MIKE DREW for being the first to ever finish this workout in under 25 minutes! 24:53 to be exact!
RRL Warmup
Normal Park Stairs
Run 1 mile to stairs
10 burpees at top
10 clap pushups at bottom
x 3 rounds
Run 1 mile back to RRL
This is a very simple workout. Our gym record for this was shattered today as Mike Drew killed everyone and turned in a 24:53 being the first to ever break 25 minutes on this run. There is really no strategy or technique to this one...just run a mile as fast as you can, run up the stairs and do the burpees, get back down as fast as possible and hit the clap pushups. Do it again 2 more times then run home.
Workouts like these are my absolute favorite. There is nothing better than using a natural feature or man made obstacle and turning it into a benchmark workout. It is easy to do, you have one right next to your house or gym...guaranteed.
We do an obstacle course at Renaissance Park, the stairs at Normal Park, Russel x 8 (which is a steep hill that we simply run up and down 8 times for time), Young x5 with 5 burpees on each end. We may have others, but these are the simplest, require no equipment and are some of the most fun workouts that we do at the RRL.
If you do find something challenging, make sure to write down exactly how you do it and keep time. It will become a benchmark that you can return to over and over.
On another note...my son got his braces off today!
5k/Push Press
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Stretching in the Garage post workout
RRL Warmup
Run 5K afap
Push Press
5-5-3-3-3-1-1-1-1-1
Stretch/Yoga/Mobility
Run/Row
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RRL Warmup
2 Mile Run AFAP
Get 1 mile spilt and 2 mile total time
Row 500
Rest
Row 250
rest
row 100
Max effort rows
My Courage Dog...Gus
RRL Warmup
Behind the neck Push Press + Behind the Neck Jerk
1-1-1-1-1 Work to 1RM
FT: 1000 m, Push-ups and Snatches : 10 mins 31 secs | Rx'd
Run, 1000 m
100 Push-ups
10 Snatches, 135 lbs
10k run
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RRL Warmup
30 Overhead Squats
10 Push-ups
10 Ring Dips
10 Pull-ups
5 Muscle Ups
Jump Rope (Singles), 3 mins
20 GHD Sit-ups
20 Hip Extensions
20 Toes To Bars
10K Run
For time
Stretch/Yoga
More Running Workouts
Featured
Thruster/Run
/Wet but warm this morning. Matt Lawson hits the last few Thrusters.
RRL Warmup
30 Overhead Squats
10 Push-ups
10 Ring Dips
10 Pull-ups
5 Muscle Ups
Jump Rope (Singles), 3 mins
20 GHD Sit-ups
20 Hip Extensions
20 Toes To Bars
Warm Up #2
30 Air Squats
20 wall balls
10 Push Press 95-135 lbs
10 Thruster 65-135 lbs
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
Stretch/Yoga
Related
Featured
Run 7 miles
/
Run 7 miles
Our route takes us across Veterans Bridge, Market Street Bridge, Walnut street Bridge and back across Veterans
Winter is here!
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Ok, it wasnt quite this cold...but it felt like it
Winter is here. I am not ready for it.
Summer went by too fast and I traveled almost all of the fall.
Today, it was 25 degrees as we took off on our 5 mile run. The wind was blowing and it was cold.
Despite the cold, I had a nice run with Mike Drew. It was faster than conversational pace, however, we managed to catch up between my labored breathing.
We ran 37:30 on our big hill course which is 2:30 faster than last time. It felt pretty good so I have to keep it up and run more. My running was really good again before Selection and I do not want to lose it.
Happy Winter everyone
Run/Thruster
/Push Press
3-3-3-3-3
AMRAP 12 mins: 200 m and Thrusters
Complete as many rounds as possible in 12 mins of:
Run, 200 m
12 Thrusters, 115/75 lbs
Still Water Runs Deep
6 minutes
Team workout
/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.
Carry, Run, Press (and puke)
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That is Ross Enamait in the video above. He is a stud.
You would not be reading this blog if I had not found his website in 2003 or early 2004. I was tired of running marathons and had decided that I had lost an unacceptable amount of muscle and strength. In search of something else to do to get in shape, I searched jump rope workouts and found www.rosstraining.com. It was on that day that I realized that I had already trained well in my former wrestling days. I may not be able to get back on the mat regularly, but I could still train like it.
Read More5k
/RRL Warm Up
30 Overhead Squats, PVC
10 Push-ups
10 Ring Dips
10 Pull-ups
5 Muscle Ups
Jump Rope (Singles), 3 mins
20 GHD Sit-ups
20 Hip Extensions
20 Toes To Bars
Run 5k
Labor Day
/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
Grip
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Our Mascot and my image of a Courage Wolf. Gus.
“Man’s greatest moment of happiness is to be tested beyond what he thought might be his breaking point and not fail.”
— Joseph Murphy
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.
