Run/Ruck

Proud of both my boys!  Hayden returns from Trilogy Lacrosse Camp and Turner finishes Navy Sea Cadets Boot Camp as the HONOR CADET!

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“All quitters are good losers.”
— Bob Zuppke”

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Beach training

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

Pushup Progression @ 35% x 4 plus final round amrap

Situp Progression @ 35% x 4 plus final round amrap

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Workout: A.
Run 1.5 miles

x 3

rest 5 minutes between rounds

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Workout B.

Ruck 3 miles @ 45 pounds dry

x 2

5 minutes between rounds

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Back at RRL

Fran

21-15-9

Thrusters 95 lbs

Pullups

Then Run 1 mile afap

Post times, reps and/or loads to comments

Intervals

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"You can't outrun the cheeseburger"

-David Lee Roth

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Warm up B.

2x DOT Drill

8 pushups

10 situps

200 m run

x 3 rounds, not timed

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Skill: Jump Rope 3 minutes

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Workout: A.
Pushup Progression

30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute

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Workout B.

30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute

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Workout C.

Run 1.5 miles

x 2

3 minutes rest between intervals.  Run faster than your 5 mile pace.

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Workout D.

Still Water

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Post times, reps and/or loads to comments

6 mile heavy ruck

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:

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

300 flutters

20 GHD

20 Hip Extension

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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

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Workout B.

1 mile Hill Run

Minnekahda mile

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Workout C.

Still Water

Post times, reps and/or loads to comments

Benchmarks

During the Run Burpee Run on my redneck beach

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 300 Flutters

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Workout: A.

4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch

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Workout B.

Bodyweight Bench Press for Reps

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Workout C.

Max Pull ups at Bodyweight + 25#

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Workout D.

10 Minute Sandbag Getups @ 60#, for Reps

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Workout E.

Still Water

Post times, reps and/or loads to comments

600 Step ups

2 am water fun

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"Weakness of attitude becomes weakness of character."

 

 

Albert Einstein

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

20 GHD

20 Hip Extensions

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Workout: A.
600 Step ups for time

use 16 inch platform and a 40 # ruck

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Workout B.

Still Water

Post times, reps and/or loads to comments

Day 1

Getting closer.  Now the work begins

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“The sacrifices that are necessary to be successful, become easier when one places a goal or objective at a high level.”
— Ara Parseghian

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

2 dot drill

8 pushups

10 situps

200 m run

Instep stretch

x3

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Workout: A.
2 minute Max Pushups

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Workout B.

2 Minute max situps

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Workout C.

5 Mile Run

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PM Session

Workout D.

8 Mile Ruck with 45 pounds before food and water

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Post times, reps and/or loads to comments

SealFit 20x

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:

Saturday Depletion

Trying to keep up with El Toro Blanco with 60+ lbs

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“Difficulties strengthen the mind, as labor does the body.”
― Seneca

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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

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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

Stairs

Dry Falls

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: sit up progression

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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.

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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

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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

Good luck Jimmy.  I know that you will make the absolute most of this move.  Keep in touch; we will all miss you!

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"A friend is one that knows you as you are, understands where you have been, accepts what you have become, and still, gently allows you to grow."

– William Shakespeare

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 5 minute weighted plank

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Workout: A.
1 mile run up steepest hill you can find

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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.

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Workout C.

Still Water

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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!

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Post times, reps and/or loads to comments

Ruck work

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Yes, grip strength comes in handy...even in flyfishing

“Don’t be afraid to fail. Experience is just mistakes you don’t make anymore.”
— Joe Garagiola

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

700 flutter kicks

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Workout: A.
Back Squat

5-3-1-1-1

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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

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Workout C.

Yoga and Still Water 12 minutes

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Post times, reps and/or loads to comments

1000 Pushups-SealFit Challenge

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“Face your deficiencies and acknowledge them. But do not let them master you.”
— Helen Keller”

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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

100 lb dumbbells

You dont often find 100 lb dumbbells at a hotel gym.  I had to find something to do with them.

“What you have, give. Because what you save, you lose forever.”
— Brant Ust”

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout: A.
Beep Test

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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

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Workout C. Travel Workout

Warm up

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65 situps for time

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500 Flutter kicks

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Single arm snatch

5-5-3-3-1-1-1 Each arm

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Magic 50

5 swings/arm

5 Snatches/arm

10 burpees

x 5 rounds for time

Rx weight 45 lbs, but 50 is more fun

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Farmers Carry

Increase weight for 4 sets of 30 yards

80,85, 95, 100 pounds in each hand

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Gratitude 15 minutes

Post times, reps and/or loads to comments

Travel Workouts

Turner on the Monkey Bars at the Battlefrog

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“If you sacrifice early, you’ll win late.”
— Charles Haley

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:500 Flutter Kicks

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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.

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Workout B.

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

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Travel Workout

Standard Deck of Cards

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

Twins

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

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"Victorious warriors win first and then go to war, while defeated warriors go
to war first and then seek to win."
-Sun Tzu

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

500 flutter kicks

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Workout: A.
Run 1 mile as fast as possible

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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

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Workout C.

Gratitude/Breathing 12 minutes

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Post times, reps and/or loads to comments

Books worth reading

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.

RJ

Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

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“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”

— Tecumseh

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

12 minute Amrap

Sandbag Get-ups with 60 # sandbag

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Workout A.

RJ
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

x5 Rounds

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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.

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Post times, reps and/or loads to comments

Grip

Our Mascot and my image of a Courage Wolf. Gus.

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“Man’s greatest moment of happiness is to be tested beyond what he thought might be his breaking point and not fail.”
— Joseph Murphy

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

30 GHD Situps

30 Hip Extensions

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Workout: A.
20 Air Squats

20 Pushups

20 Walking Lunge

x 3 rounds  not timed

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Workout B.

Work to 1 RM Back Squat

no more than 15 minutes

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Workout C.

Run 400 m or Row 500 m

20 Kettlebell Swing @ 53 lbs

15 Pullups

x 5 rounds for time

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Workout D.

Still Water Runs Deep 10 minutes

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PM Session:

Chipper:  15 Back Squat @ 90% 1 RM),

50 x weighted step-ups (65# bar bell),

150 x double unders

Not for time

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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.

Row, Row, Row

Testing out grip strength in the Florida Keys on a Saltwater Experience shoot.

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“Adversity causes some men to break, and others to break records.”
— Unknown”

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

200 flutters

2 min plank

200 flutters

2 min plank

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Workout: A.
Row 15,000 m

or

Run 7.12 miles (4 Bridges route)

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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

Curtis P

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 20 sandbag getups at 120 #

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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

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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

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Workout C.

Bench Press 5@75%, 5@85%, 5@90%

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Workout D.

Still Water

Post times, reps and/or loads to comments