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. 

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

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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!


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

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Wednesday Oct 7, 2015
5k + Sandbags
Thruster/Run



Thruster/Run

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Wet but warm this morning.  Matt Lawson hits the last few Thrusters.

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

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Thruster/Run
Thruster/Run
Run/Thruster
Team workout
Jackie x 3

Winter is here!

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Ok, it wasnt quite this cold...but it felt like it

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

Carry, Run, Press (and puke)

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Carry, Run, Press (and puke)

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 More

Mid-life crisis channeled to Ironman

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Mid-life crisis channeled to Ironman

Alan Lebovitz is one of my oldest and dearest friends.  We went to Bright School together, played sports and went waterskiing as kids.  Alan has always been a terrific athlete and when I moved back to Chattanooga, Alan became a regular early on at the garage.  This year he has entered his midlife crisis and instead of buying a Porsche, he decided to do an Ironman.  While the garage is simply not the same without his everyday presence, I am very proud of Alan and wish him the very best in his Ironman.  Alan has gone "Lone Wolf" on us and is training for this race alone, sometimes waking up super early to get in long bike rides and still have time for his family. 

Read More