16 mile sweat fest

Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Traveling...

did a 16 mile ruck with 70 pounds in the Florida Keys heat and humidity.  I know I have been saying this alot lately, but I seriously do not think that I have ever sweated this much!  I filled my 3 Liter bladder 2 x, had a liter before leaving, then had another liter after.  I really felt like it was coming out of me faster than it was going in.

This was challenging.  I started late afternoon because I thought I might actually die in the 94 degree heat.  Probably pretty smart on my part.  The whole workout took me around 3:45:00.  I say around 3:45 because my phone died and I dont know the exact time, but I feel good that it was under 4:00:00.  I ran alot, although my running pace with a 70 pound ruck is slow it is still faster than my walking pace. 

The Florida Keys are lined with power poles so it was real easy to run one, walk one.  I did that through the majority of the run.  However, around mile 14, it got real and got very difficult to run.  I was ready to put the pack down, but I pressed on and through and made it back to the room to drink some more water.  I was actually a little concerned about Hyponatremia since I did not have my Hammer Endurolytes.  That is scary stuff and several young football players have died recently.  I just kept drinking small sips.  It was pouring out of me faster than I was putting it in.  I felt fine throughout, but did feel cold when I got back and took a shower.  That was kind of weird, but it passed.

This was good training because I watched the sun go down, then the mosquitos came out...and when they came out...they really came out.  Good training!

I have to get in 5 x 2 miles at some point over the next couple of days to complete this week fully.  It will be quite a challenge with my work schedule, but I will do everything I can to get it in.

Run/Ruck

This week, I have to travel, so I am mixing up the days a little to try to make sure that I get in all the running and rucking.

Today:

Pushup Progression x 5 rounds @ 40% + 1 final max set

Situp Progression x 5 rounds @ 40% + 1 final max set

Run 1.5 miles x 4

Ruck 2 miles x 5 at 60 pounds dry

Step ups

1. Warm up

2. 150 Step ups with 40 pounds to 16 inches x 5 rounds

3. 10 T2B/15 EO/20 Hamstring Hell/75 sec farmer carry x 4 rounds

4. Jane Fonda/Shoulder Hand Job

Step ups 5:28, 5:30, 5:31, 5:44, 6:20

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

Fri PM

Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn.  It descended the mtn, then came back up again with some very steep ascents.  The guide book said there are places whee the grade was 20%.  I dont know, but I can tell you it was steep.

this ruck made me realize just how lucky I am to live where I do.  We have 100's of miles of trails like this to amazing places!  Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there! 

4:10:00

65 lbs  

Strength

“When you see a successful individual, a champion, you can be very sure that you are looking at an individual who pays great attention to the perfection of minor details.”
— John Wooden

1. Warm up

Barbell Complex x 6 @ 65 pounds

Instep Stretch

x 3 rounds

2. Back Squat

4-4-4-4-4-4

Increase every round

Do 2 broad jumps after each set

3. Mr Spectacular (double KB clean, walk out to pushup position, 1 pushup, walk back to stand)

4-4-4-4-4-4

Increase weight each round

1 burpee after each set

4. Work Capacity

5 Back Squats @ 135 lbs

5 burpees

x 6 rounds

5. Stretch

Squat stretch

pigeon

x 3 rounds

6. still water

Run day

1. Pushup progression

35% of 2 min max reps (35)

x 5 rounds + final max set

2. Situp progression

35% of 2 min max reps (24)

x 5 rounds + final max set

3. Run 1.5 miles

x 4 rounds

Try to get all rounds under 10:30

4. Stretch

5. Still Water

Step ups and ruck

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

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

Bruce Lee

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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

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

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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

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

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

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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!

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Our workout today:

21-15-9

wall ball

clapping pushups

pullups

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Row 500

overhead walking lunge at 60 pounds (sandbag)

x 3

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Gratitude 7 minutes

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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.

600 Step ups

Simple workout today:

600 Step ups with 40 pound ruck to a 16 inch box

for time

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Still Water 12 minutes

The last time I tried this workout I did it in 25:26, this time, 26:15.  Mike Drew completed it under 22 minutes.  That is incredible to me.  Good job

46 today

46 today!  Feeling better than I did at 26.

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“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

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Warm Up

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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

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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.

Test Day

AM:

2 Min Pushup Max-55 minimum

2 Min situp max- 65 minimum

5 mile run-40 min max

PM:

10 mile ruck @ 45 pounds dry

10 mile Ruck

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

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.

Cindy

On the road in CA, a day off for me.

Back at the RRL,

Cindy

5 Pullups

10 Pushups

15 air squat

AMRAP 20 min

Here are the results

SealFit HQ Visit

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

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.