Daily Mental and Physical Training
Daily Functional Fitness Workouts with Tom Rowland: Garage Gym, Outdoor Training, CrossFit & SEALFIT Programming
Join professional fisherman and TV host Tom Rowland as he shares daily driveway and garage gym workouts inspired by SEALFIT, GORUCK, CrossFit, and tactical athlete training. Real-world functional fitness for busy dads, weekend warriors, and outdoor athletes. Daily strength, conditioning, and mental toughness workouts you can do at home with minimal equipment.
This video was created at the Southeast Lineman Training Center in Trenton Ga. This is an amazing facility that may hold some future events as well.
There is a second 20x happening here on August 8. If you are interested in attending (which I highly recommend) email Davidpowell@lineworker.com
Enjoy this video:
Trying to keep up with El Toro Blanco with 60+ lbs
Saturdays are great for longer than average workouts designed to leave you depleted. We seek the depletion state because we will experience it soon enough. Having been there before, repeatedly, makes us comfortable on the edge. If you hit the wall for the first time when it counts, you are in for big problems.
Finding or creating workouts that may be harder than anything we will encounter in the real event is the goal. I have never done Selection before and never served in the military so I am only able to guess at the difficulty of the tasks assigned. I know they will be challenging, no matter who you are.
Kokoro is the only real experience that i can draw from. Because of my preparation, there were really no tasks, by themselves, that were more difficult than anything I did in preparation. In fact, most were not as hard as what we do here, but close. The difference was that these difficult tasks went on and on, in very uncomfortable conditions for 50 hours. There were many times that a weak mind could have been convinced to quit. The well prepared, the ones who had been to the edge repeatedly made it.
So today, I put together a workout that I thought might take us to that edge. We also included full submerssion water dunks and rolling in sand a few times during the workout. It took a full 3 hours to complete and recover. I borrowed this one from SealFit's Monster Mash and then added a ruck.
Baseline:
Pre SOP Box Breathing, Rom,
3 Rounds
10x Dislocates,
15X Toes To Bar,
20 Thrusters 45/35#,
1 Min Handstand Hold
then
Work Capacity:
Super Glen
1 Mile Run
30 Clean and Jerks 135/95#
800 M Buddy Carry
10X Rope Climbs Lean and Rest if you are waiting for a Rope.
800m Partner Farmer Carry 53/35#
100 Burpees
1 Mile Run
for time
then, with 10 minutes rest
Ruck 5k with 60+ lbs
The Super Glenn took me 62 minutes and the ruck another 53 minutes. I was hoping to get in under 50 minutes on the ruck. I have alot of work to do there.
If you try this one, make sure to hydrate well before after and during.
Thanks to Clay, Will and Matt "Country Strong" for doing this one with me
Dry Falls
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
Workout: A.
Normal Park Stairs Run
For Time:
1 mi Run
Run (stairs)
10 Burpees (top)
10 Push-up (clapping)s (bottom)
X3 rounds 1 mi Run Post total time.
Workout B.
Travel workout A.
Run 2 miles
Travel Workout B.
Ruck hills for 3 hours, get in every creek or under every waterfall. Test out the new drain holes in ruck
A few days with my wife in NC is a welcome change. There are tons of hills, amazing trails, waterfalls everywhere, good food and good time with her away from home and the kids. It is rare so we will enjoy every minute.
I ran 2 miles this morning which is the farthest I have attempted since my calf injury. I felt great but it is probably wise to continue to go easy through the weekend.
Post times, reps and/or loads to comments
Good luck Jimmy. I know that you will make the absolute most of this move. Keep in touch; we will all miss you!
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 5 minute weighted plank
Workout: A.
1 mile run up steepest hill you can find
Workout B.
Omar
For time:
10 Thrusters, 95/65 lbs
15 Burpee (Bar Facing)s
20 Thrusters, 95/65 lbs
25 Burpee (Bar Facing)s
30 Thrusters, 95/65 lbs
35 Burpee (Bar Facing)s
For time
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Workout C.
Still Water
We had to say a temporary goodbye to our good friend Jimmy this morning. With a great opportunity, Jimmy and his family are moving for a year.
I have known Jimmy for 40 years and I feel lucky to call him a friend. He was once my assistant as projectionist in 5th grade. Since then, Jimmy has been both an assistant and a mentor, a leader and a follower. He is a true friend and we will all miss him very much.
Cheers Jimmy!
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
SealFit offers monthly challenges that we like to schedule. These are both physically and mentally challenging.
I have selected 12 challenges to be a part of our training for Selection. Yesterday was the first one.
1000 pushups for time
This took Michael Miller 65 minutes to complete. he was the first one of us to go. The first one to try a workout or challenge has no goal in mind, rather just to complete. The next few to go have a major advantage and can target a certain time.
I was able to finish 1000 pushups in 42:37 by doing sets of 20 for the entire 1000.
Future challenges include:
• 1,000 sit-ups
• 1,000 pull-ups
-All night ruck with PT throughout. The worst things we can think of.
• 1 mile walking lunge wearing a 45 pound ruck
-1 mile burpee broad jump with ruck
-1 mile low crawl with ruck
-Run Burpee Run with ruck
-Quad Murph with ruck
Stay tuned for results
Give them a try and post results to comments
You dont often find 100 lb dumbbells at a hotel gym. I had to find something to do with them.
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
Workout C. Travel Workout
Warm up
65 situps for time
500 Flutter kicks
Single arm snatch
5-5-3-3-1-1-1 Each arm
Magic 50
5 swings/arm
5 Snatches/arm
10 burpees
x 5 rounds for time
Rx weight 45 lbs, but 50 is more fun
Farmers Carry
Increase weight for 4 sets of 30 yards
80,85, 95, 100 pounds in each hand
Gratitude 15 minutes
Post times, reps and/or loads to comments
Turner on the Monkey Bars at the Battlefrog
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:500 Flutter Kicks
Workout: A.
5 rounds for time of: Overhead Walking Lunge, 45/35 lb barbell, 50 ft 21 Burpees Let trailing knee gently kiss the ground on each lunge.
Workout B.
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Travel Workout
For Time:
Go through entire deck of cards
Aces= 11
Face cards= 10
Push-up - Clubs
Burpee - Spades
Sit-up - Hearts
Air Squat- Diamonds
Joker= 200m swim
Post total time.
Post times, reps and/or loads to comments
One of the most fun workouts ever! Jody freaks out in the ice water and makes one of the funniest noises I have ever heard
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
500 flutter kicks
Workout: A.
Run 1 mile as fast as possible
Workout B.
Work Capacity: “Twins”
Complete 2 rounds, of each couplet, for time of:
1) -750m row
-20x handstand push up
2) -20x thruster (115#/75#)
-20x L-pull ups
For time
Workout C.
Gratitude/Breathing 12 minutes
Post times, reps and/or loads to comments
I just finished this one:
With Selection coming up fast, I have been searching out books on mental toughness, mental preparation and mental training. This was a great one.
I listened to this one while driving mostly but also on a long row. It was full of stories from Olympic champions and other athletes that could help any athlete, regardless of level. I fully intend on getting my kids to listen to this book as well.
With some books, the narrator can enhance or spoil, entirely, the experience for you. The narrator in this audio did a great job and carried the story nicely.
I think that listening to one or 2 chapters at a time is probably the best way to fully digest the information rather than doing a marathon session. Tons of great quotes are littered through this book and there are take away lessons for just about anyone; athlete or not.
I particularly liked the section on injuries and setbacks as I am going through one of my own currently. So many amazing stories were recounted of athletes experiencing serious injury at their peak, but staying mentally strong and coming back 4 years later to win a gold medal. These athletes used a disadvantage and made it an advantage, which has always been something that I encourage and have experienced in my own life. Combined with extreme patience, they were able to make their dream a reality.
These stories provide motivation and inspiration to anyone experiencing any kind of obstacles in their lives or striving to reach a goal.
The one big takeaway for me in this book was something that the author went back to continually. If you can see or admire greatness in someone else, you are only able to do that if you, too, have some of that same trait within yourself. Interesting...
If you like these kind of books, check this one out.
Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
12 minute Amrap
Sandbag Get-ups with 60 # sandbag
Workout A.
RJ
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
x5 Rounds
CrossFit and SealFit both honor fallen heroes by naming workouts after them. Usually, these workouts are longer in duration than most and often very difficult. I am looking for longer duration workouts and the Hero workouts are often perfect for our training.
While I enjoy a difficult workout, it is also important to take a moment to reflect on the the purpose of naming a workout after someone who has given their life for the rest of us. It is important that we give these workouts our best effort and to not forget their meaning.
Today's workout is called RJ and it is accompanied by the following description on the CrossFit website. Hooyah! to RJ and his family.
Robert Cottle | Age 45
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Post times, reps and/or loads to comments
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
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 20 sandbag getups at 120 #
Workout: A.
Baseline: Pre-SOP and box breathing, then ROM Drills.
Run 400m,
30x walking lunges with barbell in front rack position,
20x ring rows, 10x toes to bar
Workout B.
Work Capacity: Complete the following for time…
100x Curtis P’s (75#/55#)
75x Pull ups
50x Ring dips
25x Toes to bar
Workout C.
Bench Press 5@75%, 5@85%, 5@90%
Workout D.
Still Water
Post times, reps and/or loads to comments
Kenneth Leverich at SealFit Kokoro 30. Kenny just placed 1st in the S Cal region beating Dan Bailey and Josh Bridges. We wish him all the best in his quest for the CrossFit Games title. Kenny is a beast both mentally and physically
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: 2 minute situp test
Workout: A.
Baseline:
Pre-SOP and box breathing, then ROM drills.
Row 250m
20x 2-arm KB front squat
Row 250m
20x goblet squat
Workout B.
Strength:
Front squat – 10 rounds, every 60 seconds, perform 3x front squat. Start at a moderate weight and increase weight by feel. Reps should be fast and explosive.
Workout C.
Work Capacity:
In 10 minutes, perform:
-2,000m row
-Max rep GHD sit ups
Workout D.
Mental:
Gratitude 14 minutes
Workout E.
PM Session
Stamina:
Chipper, not timed: 100m front rack walking lunge (95#/65#),
50x handstand push up,
3 minute weighted plank (45#/25#).
Post times, reps and/or loads to comments
Good workout today!
Great to see Caleb and Robert come back and some of the new guys starting a regular routine.
Matt Beach, aka “Country Strong”, is an RRL regular, a social media guru and a hometown, Soddy Daisy boy. I liked Matt as soon as I met him and I have watched him transform mentally and physically since his first visit to the garage. Every time he tells a story, I think I like Matt more.
Matt’s road to fitness has not been all sunshine and rainbows, though. He has had some of the same challenges that we all do; travel, work and family obligations, but he has also had a serious injury. Matt recovered from a back injury through surgery and is back to completing really, really tough workouts.
I sat down with Matt to ask him about his journey.
TR: Tell us about your background and where you were before you started working out with us.
MB: I’m married with two wonderful kids. Hometown is Soddy-Daisy TN. I’m an avid outdoorsman – I’m very passionate about fishing and hunting. Love sports but my favorite was soccer. I started playing when I was 6 and ended when I was 23. During that time I played in several rec leagues, select teams, high school, and college. I weighed 155lbs when I graduated high school and could run like a deer. Mid college I got into weight lifting and was also looking for a way to stop smoking. I quit smoking cold turkey, started eating more which went into lifting more weights and other regiments. When I was 24 I had weighed 225lbs and was in great shape. Was soon married – career took off – tons of travel in the many positions I held – then kids…you could say the stresses of life took its toll on my health and I found myself weighing 265lbs, out of shape, and not feeling good about myself. I had started a blog 2yrs ago that was titled “Matt Eats Chatt” – it was a food blog where I would post all my favorites dishes from restaurants that I had been to within the Chattanooga area – one day I was eating lunch with three of my closest friends. One of those guys I hadn’t seen in a while and he had heard about my food blog. The first words out of his mouth when we met was “Matt Eats Chatt huh…Looks more like Matt Ate Chatt – what happened to you?” I’ve heard that being honest may not get you a lot of friends but it’ll always get you the right ones. Literally after that lunch I went home and knew I had to make a change.
Side note – whenever I wore a red shirt of any kind my brother-n-law would yell out “Hey Kool-Aid!” if he saw me out.
TR: How did you find out about us?
MB: My across the street neighbor and fellow RRL member…Kevin DiStasio (The Colonel) mentioned the group to me. Prior to deciding a change needed to be made, KD nicknamed me “Country Strong” – I told Kev that I was making a big change in my eating habits and wanted to have a great fitness routine and accountability. He said the RRL was the perfect place.
TR: Do you remember the first workout you did with us? The first week? First month?
MB: Little over 2yrs ago – on a Saturday afternoon – It was me, Kevin, Dougy Fresh, and Wyatt. I don’t remember the exact count or name of workout but I do know it was the first time I had ever done a burpee, thruster, and a wall ball. That first visit was all I needed. I showed back up that following Monday morning and was addicted. I’ll never forget meeting Clay Watson for the first time – after Mondays workout Clay came up to me and said “The hardest part of doing this is getting up in the mornings and showing up.” He was right! Showing up was the hard part – getting thru the workout is easy when you have a group of guys pushing you along the way.
TR: What results did you see?
MB: The pounds started falling off. I was tracking my calorie intake using an app called MyFitnessPal and not missing one morning (when I wasn’t traveling for work) at the RRL. Even when I traveled I would do one of the many travel workouts that are posted on the Fitness Truth website. By working outside at the RRL – my hotel workouts went outside also. In less than a year I went from being 265lbs to being 215lbs.
TR: Why do you think you stuck with coming to the RRL?
MB: The camaraderie among the men. Everyone always pushing each other to be better…whether it be at the garage our outside of the garage.
TR: How is what we do different than other stuff you may have tried and not stuck with?
MB: I was trying to do it by myself. Running, lifting weights, Running, and lifting weights in the same route, doing the same range of motions over and over was boring. With the group that we have, the many different styles of workouts, the surprise and anticipation of the Whiteboard (not knowing what the workout is until you show up) makes the RRL great and completely different than anything I have ever done.
TR: You also had a previous back issue that became a problem. Tell us about that.
MB: I’ve had several past back problems. I did heavy construction for most of my teen years and into my twenties. Back problems were common. One morning at the RRL I was doing a back squat. It was more weight than I had ever tried and when I went down I broke proper form. When that happen I ended up with a bulging disk in my lower back. Instead of proper rest I kept pushing myself over the next few months….ruck workouts, GORUCK Challenge, a Tough Mudder, and other scheduled workouts and work travel. It came to a point when I couldn’t even sit down for a short period of time without pain.
TR: What did you do about it?
MB: After several chiropractor visits, yoga, stretching/mobility workouts I finally went and saw a local neurosurgeon. Immediately after seeing the MRI results he requested that I have surgery as soon as possible. A few weeks later I went under the knife and came out with immediate relief.
TR: The other day, you told me that it was exactly 1 year ago that you had surgery. How did the recovery go? How do you feel about your strength level/ flexibility and overall health now?
MB: Recovery was great, but 5 weeks of doing nothing was hard. The majority of the first two weeks was my laying on my back and only getting up to eat and restroom breaks. The remaining 3 weeks I set a goal of being able to walk 3 to 5 miles every other day. The last week I did a total of 14 miles. The last doctor visit I was giving the green light to get back into my normal workout routine, but he wanted me to be a bit cautious and more alert to what I did. I haven’t had any problems. If anything I feel 10x better. But I am cautious. My work travel has picked up a ton and doing hotel workouts seem to be the norm. Since being back I’ve completed a Triple Murph (with ruck), Run-Burpee-Run, and a Tough Mudder with a 30lb ruck (loaded with beer).
TR: How did you overcome this adversity?
MB: My family. My wife and even my children are huge supporters and my biggest motivation. Everything I do I do for them. Living a better life mentally, physically, and spiritually so that I can be a better husband and father for them.
Also – if you’ve ever had a “Dicky Do”…then you know that you never want to go back to having that.
TR: How did you return to regular workouts?
MB: Slow and light weight. That and Jody Bankston with his watchful eye. Jody was there for the first few weeks when I returned and made sure that I wasn’t over doing it. I also did a 100 day mobility challenge using YouTube videos from Kelly Starrett Mobility WOD Channel.
TR: What did your Dr say about returning to full activity?
MB: Be cautious for the first couple of months, listen to your body, and if there was the slightest pinch then he wanted me to back off. Other than that he definitely wanted me to get back to where I was before the surgery. I think he even came to the RRL a week later.
TR: You have done a lot of events with our group but also outside of it. Which are your favorite?
MB: Hands down the GORUCK Challenge. Team building is huge with this event and doing it with 26 of your friends made it even better. Training for the GORUCK was also a blast. Many early mornings starting at 3am or 4am and creating ruck obstacles within down town Chattanooga was very fun and very tough. I’ve done three Tough Mudder events. The first one was with my wife in Kentucky. It was a great experience but even more so doing the event with her. The other two were in Atlanta and my last one was in Charlotte NC. The Charlotte one was a bit tougher as I did it with a ruck sack filled with 28 cans of beer. I was probably the most popular person on the course (due to the beer) but there wasn’t any other rucks that I saw. The only reason I did it with a ruck was due to the GRC and looking at ways to challenge myself even more during the TM event.
I’m looking at doing a Spartan Beast either this year or next. Ultimate goal is to do a Death Race.
TR: What does your wife think about your workouts?
MB: She loves it! Its something we have in common and it’s an area that’s helped improved our relationship. When I say improved I mean sex. I’ve increased my stamina by at least 30 seconds. She sees me being more active with the kids and having more energy to do with them which is what it’s all about for me. Being a better family man….and better in the bedroom.
TR: Are you preparing for an event now? Is there something you would like to do in the future?
MB: Another GORUCK Challenge. I’ve done Chattanooga but I want to do a different city. I’ve been looking at Charlotte, Jersey, NY City, or Philly. The GRC will be done with a few of my coworkers. They’ve heard me talk about it and now they are wanting to do one. It will be the same coworkers that I talked into doing the Tough Mudder. The Spartan Beast is definitely in my sights. There’s one in October in SC but I’m not sure I can with my current travel schedule. We shall see.
TR: Anything else you want to tell us about the group, overcoming adversity, losing weight or events that you have done?
MB: If you’re ever in Chattanooga and want to experience a life changing atmosphere then visit the RRL! The mental toughness that we as a group have achieved together trumps anything I’ve ever been part of and I’m looking forward to the future of living a better life.
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
RRL Team at the Ragnar Trail. Good times
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: Sandbag Getups. Max reps in 5 minutes with 60 lb bag
Workout: A.
Bench Press 5-5-5-5
Workout B.
Death By Pull-up
With a continuously running clock perform:
1 Pull-up in the first 1 min, 2 Pull-up in the second 1 min 3 Pull-up in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.
Workout C. Yoga and Gratitude
Post times, reps and/or loads to comments
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
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: 57 year old Male, Husband, Father of 3, Grandfather of 1, 5'8, 180 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: 57
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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