Step ups and ruck

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AM:

Warm Up

1. 150 step ups x 4

16 inch box, 40 # ruck

Try to get each one under 5:50.  Mike Drew scorched this one with all under 5 minutes and one as low as 4:33

2. Various durability exercises and physical therapy exercises for calf.

 

PM:

3. Ruck 2 miles x 4

60 # ruck before food or water

Keep each interval as fast as possible.  Really they should be around 24-25 minutes.

When I had time to get this workout in, it was 94 degrees.  The heat seriously affected me, but I was conscious of making sure to drink tons of water and take Hammer Endurolytes.  I drank over 12 liters of water during this workout and I have still not had to pee!  At times, I was sweating so profusely that it was as if it were raining. 

I have to admit, I do like the feeling of sweating like that, the problem comes if you cant get more water in as fast as it is going out!  I did my best to drink as much as possible. 

Tough day of training, but the good news is that Allen Bible has my calf feeling damn close to 100%.  Hell YES!

Bench/Pull/Get

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If you spend too much time thinking about a thing, you'll never get it done.

Bruce Lee


Read more at http://www.brainyquote.com/quotes/authors/b/bruce_lee.html#PKlQJ7bhARtCKo0S.99

1. Bench Press

35% of max bodyweight reps every 90 seconds for 5 rounds

 

2. Weighted Pullup @ 25 pounds

100% max reps

rest 2:30

80%

rest 2:00

60%

rest 1:30

40%

rest 1:00

20%

rest :30

20%

 

3. Sandbag Getups (SBGU) 60 pounds

10% max 10 minute score every 90 seconds

 

 

Another Victory

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1. Pushup Progression x 5 rounds + 1 max set @ 35% OF 2 min max score

2. Situp Progression x 5 rounds + 1 max set @ 35% OF 2 min max score

3. 3 x 1.5 mile runs

4. Stretching and foam roll

Calf held up and there was no soreness from rucking yesterday.  Funny injury...just cant quite figure it out.  Oh well, figuring it out is not the most important thing...keeping it healthy is.

As of now, looking good!

 

recovery

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Last week was a tough one for me.  Out of nowhere, I somehow reinjure my calf after a month of hard training.  It wasnt an injury that I could pinpoint when it happened or where, it kind of just started hurting and prevented me from running or rucking.  Very frustrating.

The injury was so frustrating that I decided to go to the Doctor.  I chose a Doctor who helped me get through my torn Soleus a few years ago.  He told me about what I thought he would...strained Gastroc, no need for MRI.  He suggested Physical Therapy, so I called my PT friend Allen Bible.

Allen did some Ultrasound, massage, and gave me some exercises to try.  I have been doing them 2 x day and they have helped, I guess.  I also took 2 days off completely and 5 days off of any rucking or running. 

Today I felt good and thought I would give my ruck schedule a try. 

3 x 3 miles at 45 pounds dry before water

1. 42:52

2. 38:46

3: 40:00

It was 93 degrees, I was in boots and pants.  Even in wrestling practice where the heat was turned up high and we wore plastics, I did not sweat as much as in this workout.  I was soaked, dripping, boots sloshing, but the calf felt great. 

38:46 is as fast as I have ever rucked 45 pounds for 3 miles.  It is amazing how a little victory like that can improve my attitude.  Last week I was down.  I was not able to complete the training that I needed to and it really brought me down.  It was hard to rest when I knew what I needed to do.  There were several moments that I questioned whether or not I could even do Selection at all due to the injury.

Setting a PR brings the spirits up, restores confidence in my conditioning and strength.  I am back to my original confidence.

Now, I just need to figure out how to keep the calf healthy and strong.

4 generations of friendship

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Garrison and Turner.  Turner is not drunk...really....just a bad picture

Garrison and Turner.  Turner is not drunk...really....just a bad picture

“Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.”
― Muhammad Ali

I cant really think of another example of 4 generations of friendship, but I saw it today.  My grandmother's best friend lived across the street from her and they were lifelong friends.  They both had sons (my Dad, Gary's Dad) close in age who were best friends growing up and still remain in contact, they both had sons (me and Gary) who were in the same class at McCallie and became friends.  Today, Gary's son Garrison, came to the garage for a workout.  Garrison is in Turner's class at McCallie making this 4 generations of friendship. The families have moved away from one another, but it is McCallie and fitness that are keeping the relationship alive.  Really cool!

 

Our workout today:

21-15-9

wall ball

clapping pushups

pullups



Row 500

overhead walking lunge at 60 pounds (sandbag)

x 3


Gratitude 7 minutes

Headed to the Dr this morning to discuss my calf injury and get an MRI.  I am still not recovered and the clock is ticking on Selection.  Maybe he can help me to get healthy.

46 today

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46 today!  Feeling better than I did at 26.

46 today!  Feeling better than I did at 26.

“I am the greatest builder in the world. I am the foundation of every triumph. No matter what your position is, I can better it. My name is enthusiasm.”
— Anonymous

Warm Up

Bench Press- Max reps at bodyweight

Pullups- Max reps with 25 pound vest, any way over the bar (kip or deadhang)

Sandbag Getup- Max reps in 10 Min with 60 pound bag

My bench press went down since last time, from 14 to 10 at 180 pounds.

Pullups went up from 27 to 31

SBGU went down slightly from 103 to 91.  I think I could possibly have miscounted last time...who knows.

10 mile Ruck

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Recent 20x class clowning around and having fun towards the end

Recent 20x class clowning around and having fun towards the end

“Take pride in yourself. Be your own person. Don’t do things because everyone else does them. Don’t be part of the crowd. Dare to be different. Never be afraid to stand up for what you believe to be right, even when it means standing alone.”
— Jack Lambert

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

 

Fight Gone Bad

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A travel day for me so I will have to make up my missed days this weekend.

 

Meanwhile, back at the RRL:

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

This is a great workout and a CrossFit benchmark.  You can see the guys scores on the board.  Post your scores to comments if you try this one on your own.

SealFit HQ Visit

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SealFit HQ Grinder

SealFit HQ Grinder

A work appointment took me to San Diego today.  I left a little early and was able to make the trip to Encinitas to make my first visit to SealFit HQ since Kokoro 30.  It was great to be there under different circumstances and I was pleased to see Coach John, Coach Lance, Coach David, and Josh from my Kokoro class. 

Josh and I were on the mountain together and went through some cool and very difficult experiences together.  He was all smiles and looked and sounded as if he was killing it since Kokoro.

 

Our workout looked like this:

Warm up with various things like inch worms, toy soldiers, squats, etc...

then

8-8-8-8-8

Back Squat at 65%

then

20 Deadlift at 185

400 m run

15 Deadlift at 185

400 m run

10 Deadlift at 185

400 m run

5 Deadlift at 185

400 m run

 

then 5 hill sprints-run up and walk down

 

 

Great day seeing everyone at HQ.  Now I am sitting on Mission Bay preparing for my meeting tomorrow.  I will use tomorrow as my day off this week.  Calf is sore but not injured. 

 

Train hard and post your workout to comments

Sweat

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Today was a little break from the heavy ruck, which was welcomed by me!  There is a big difference between a 40 and a 60 pound ruck.  20 pounds, you say? Yea, 20 pounds, however, the difference that it makes on how I feel after a long effort  makes a big difference.  I feel good today, mobile and loose.  This was a great workout and a good way to loosen up the hip flexors.
It looked like this:


Warm up: 4 Rounds 3x DOT Drill 3x Scotty Bobs @ 25# Instep Stretch


4 Rounds 150x Step-ups @ 40# at Interval based on SESSION 2 step up time. Rest 3 Minutes between efforts

(2) 4 Rounds 10x GHD Situps 10x EO’s 60 Second Farmers Carry @ 55# Dumbbells 15x Hamstring Hell


(3) 2 Rounds 25 Second Jane Fonda 40x Shoulder Hand Job @ 2.5# Foam Roll Legs/Low Back


I was trying to get my 150’s under 6 minutes.  I did that on a couple, but was over on a couple also.  Either way, I felt pretty good, pushed the pace hard and sweated a TON.

The last 3-4 weeks have been fairly hot but really humid.  I do not remember sweating quite this much when preparing for Kokoro, but I probably did.  When I say I am sweating alot, I mean it.  Everything is soaked completely, like I jumped into a pool.  The clothes have to come off before I go upstairs and I hang them on the squat rack.  Later, I will return to a big pool of sweat beneath them.  My ruck is also drenched and dripping.  Crazy.  I drank about 180 oz of water this morning without any trouble at all.  I felt like I was trying to carry water in a leaky bucket.  As fast as I poured it in, it came out.

The feeling of sweating like that is addicting.  There is really nothing else like simply sweating a gallon of water in a workout.  You feel clean, all impurities purged and you refill with clean cool water.  I love that feeling and sometimes long for it in the winter as we workout outside all year round.

Off to California tomorrow for a meeting and a visit to SealFit HQ.  Should be fun.

Run/Ruck/Pushup/Situp

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Today looked like this:

AM: Pushup Progression x 4 rounds @ 40% 2 min max emom

Situp Progression x 4 rounds @ 40% 2 min max emom

Run 1.5 miles x 4.  5 min rest between runs.  Run at 2 min faster than 5 mile pace

 

PM:

Ruck 3 miles with 45 pounds < 41 minutes

 

I did the AM workout plus one of the rucks in the interest of time.  I will hit the other two later this afternoon.

 

If you read this blog daily, you may notice that this looks almost exactly like yesterday's.  You are correct.  Doing this one two days in a row was challenging both mentally and physically.

Runs

1. 11:30

2: 11:10

3: 11:18

4. 11:23

Ruck

1. 41:13

2.

3.

 

 

Thurs today

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I will be gone a couple of days this week so I decided to get Thursday's workout completed today.  It was designed as a 2 part workout, 1/2 in the morning and 1/2 in the evening.  I chose to do it straight through instead and I picked Thursday's because it looked to be the hardest one.

 

Pushup Progression x 4 @40% of 2 min max plus 1 final max set emom

Situp Progression x 4 @40% of 2 min max plus 1 final max set emom

Run 1.5 miles at 2 minutes faster than 5 mile pace x 4 rounds

Ruck 60 # at 12:00-13:00 per mile, 2 miles x 4 rounds

 

This workout took almost 5 hours and was tough.  Thanks to Michael, Adam and Mike Drew for being there and pushing the pace hard.  You guys are studs.

Step ups

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IMG_0010.jpg

“Spectacular achievements are always preceded by unspectacular preparation.”
— Roger Staubach

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Warm up 2

DOT drill x 2

3x Scotty Bob @ 25 lbs

Instep Stretch

x 4 rounds

150 step ups with 40 # ruck ( 16 inch box)

x 3

Time hack- >5:56

1. 5:47

2. 5:49

3. 5:56

Workout: A.
10 T2b

10 EO

60 Sec farmer carry with 55 lb kb each hand

10x Hamstring hell

x 4 rounds

Workout B.

30 sec Jane Fonda

30 Shoulder Hand Job @ 5 lbs

Foam Roll

x 2

Workout D.

Still Water 12 minutes


Post times, reps and/or loads to comments

Front Squat/Push Press

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Mike and Patrick at the Ragnar Trail

Mike and Patrick at the Ragnar Trail

 

"To succeed in life, you need two things: ignorance and confidence."

Mark Twain

 

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Skill: Jump Rope 3 minutes

Workout: A.
Warm Up

Barbell Complex @ 65 lbs (Deadlift, bent over row, hang power clean, front squat, push press, back squat, pushup 6 each=1 round)

Instep stretch

5x pvc dislocates

x 3 rounds

Workout B.

4-4-4-4-4

Front Squat followed immediately by 2 squat jumps

Increase weight each round

Workout C.

4-4-4-4-4

Push Press followed by 2 clap pushups

Workout D.

6 Front Squats @115 lbs

6 Push Press with 35 lbs each hand

x 5 rounds for time

Workout E.

Toe Touch complex

Lat Pec Stretch

Pigeon Stretch

Workout F.

Still Water


Post times, reps and/or loads to comments

Intervals revisited

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Pushup progression x 4 plus max set

Situp progression x4 plus max set

1.5 mile run under 11:15  minutes x3

Ruck 60 lbs + water food 2 miles under 24:11 x 3

 

This was a very tough workout.  Very tough.  I was training at the beach for the final day.  The weather was hot and humid.  Starting at 5:30, I was in a full sweat by the time I got to the situps.  Soon, I was dripping water into my boots and they were soaked.  I drank 9 bottles of water plus a full Source bladder, recovery drink then coffee after and did not pee until noon.

I made all time hacks except the last two rucks.

 

Runs

1. 10:16

2. 10:43

3. 11:08

 

Rucks

1. 24:01

2. 26:23

3. 30:52 (very tough, on beach) 

2 hour cut-off

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Awesome sunset on Ruck route

Awesome sunset on Ruck route

 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

Lou Holtz


 

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

Drying out