Another day with the RRLanta in the Florida Keys

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“There is no friend like an old friend who has shared our morning days, no greeting like his welcome, no homage like his praise.

Oliver Wendell Holmes, Sr.”

A text from Chip Lusk came through last night asking if I could work out again this morning.  What a pleasant surprise!

It is so much better and easier to workout with friends rather than to try to go alone.  I would have worked out this morning without Chip, however, getting together with Chip and his Uncle made the start to my day MUCH better.

Since we are still in the heart of a Tropical depression, we decided on a Deck of Cards, one of the best travel workouts.

Chip came up with this one:

Heart=burpees

diamonds=pushups

clubs=v ups

spades=squats

joker=elevated pushups

We then went through a Gratitude Meditation exercise afterward for about 12 minutes and finished the morning off with a nice breakfast and coffee.

 

Old friends and new friends

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This is our best attempt at a triple selfie.  My daughter would be embarrassed.  We are all looking at different cameras,. Great workout nonetheless, and good to have someone like Chip to workout with this morning.

This is our best attempt at a triple selfie.  My daughter would be embarrassed.  We are all looking at different cameras,. Great workout nonetheless, and good to have someone like Chip to workout with this morning.

While working in the Florida Keys, I got a text from my good friend, Chip Lusk.  Chip was an original member of the RRL in Chattanooga and then moved to Atlanta where he set up his own garage gym, RRLanta.  Check out his group on Facebook and in this post.

Chip has a group visiting the resort where I film my television show, Hawks Cay Resort.

I ate dinner with his group last night and then we met at 6 am this morning for a good bodyweight workout followed by some breathing and gratitude exercise.

His Uncle joined us who is managing the construction project at the resort.  Lots of coincidence with him...He bought the house 2 doors down from the one I owned in Key West, knows Chip, knows Chattanooga and now works on Hawks Cay, my second home.  Crazy.

He also is a retired Navy vet and was Force Recon in Vietnam.  The guy is a stud.  67 years old and was hitting this workout with us this morning in the rain:

Jump Squats x 25 reps 

     Burpees x 10 reps 

 

Pushups x 25 reps 

     Burpees x 10 reps 

 

Body Weight Squats x 50 reps 

     Burpees x 10 reps 

 

Mountain Climbers x 50 reps (each leg counts as one rep) 

     Burpees x 10 reps 

 

Lunges Left Leg x 25 reps 

     Burpees x 10 reps 

 

Lunges Right Leg x 25 reps 

     Burpees x 10 reps 

 

High Knees (Running/Sprints in Place) x 50 reps 

     Burpees x 10 reps 

 

V sits x 50 reps 

     Burpees x 10 reps 

 

Jumping Jacks x 50 reps 

     Burpees x 10 reps 

 

Push to Plank x 50 reps 

     Burpees x 10 reps 

I found this one on the internet last night.  It looked pretty good so we gave it a try.  We were in the middle of a Tropical Depression so the swim workout I had planned might not have been the best idea, and running was probably out.  This one was fine...not too hard, but challenging.

 

Work, Work, More work

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Traveling lately and filming the remaining episodes of Saltwater Experience. 

I had 2 of the best days of my fishing and filming career earlier this week as I filmed 2 shows with my boys and one with my daughter.  Doing shows with the kids is the absolute highlight of my year and career.  I love it so much and enjoy spending time with them with or without the cameras.

This time, the weather cooperated and we had outstanding fishing!

Here are some shots from the trip:

Hayden caught this BEAUTIFUL Permit and my BEAUTIFUL wife got a picture of me, Turner, Hayden and Hanna with it!

Hayden caught this BEAUTIFUL Permit and my BEAUTIFUL wife got a picture of me, Turner, Hayden and Hanna with it!

Hanna with her first ever bonefish!!

Hanna with her first ever bonefish!!

We did a snorkel segment on the show.  Hanna and Dad on a beautiful day!

We did a snorkel segment on the show.  Hanna and Dad on a beautiful day!

Turner gets a HUGE Bull Shark

Turner gets a HUGE Bull Shark

Careful!  These guys bite

Careful!  These guys bite


Hayden gets a HUGE Goliath Grouper!

Hayden gets a HUGE Goliath Grouper!

Good thing that Hayden has been lifting weights

Good thing that Hayden has been lifting weights

Then, Redfish and Snook for Turner and Hayden

Then, Redfish and Snook for Turner and Hayden

The ride home with Hayden

The ride home with Hayden

Slick Calm and flying in the Yellowfin 24

Slick Calm and flying in the Yellowfin 24

These will be some of my favorite shows.  We have filmed more than 100 shows now and the ones with my kids are always my favorite.


As for Training:

Since Selection, I have been taking some well deserved rest, however, I cant completely rest.  I have been hitting some of my favorite travel workouts while on the road.

Deck of cards

Spades=Burpees

Clubs=Pushups

Hearts=Situps

Diamonds=Squats

Jackie

Row 1000 (There is a rowing machine at Hawks Cay)

50 Thrusters @ 45 lbs

30 Pullups

Magic 50

5 Dumbbell Swings per arm

5 Dumbbell Snatches per arm

10 burpees

x 5 rounds for time

Use a 50 lb dumbbell if you want a great workout.  I did this one today in 6:57

LSD Run.  5 miles

Train hard, work hard, enjoy life.

Back to Training

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Selection is over, I have reflected on the lessons learned and actually have begun to apply them to my everyday life...Success!

Now, it is time to get back to training.  Admittedly, I am returning slowly partly because I am out of town filming my fishing show, Saltwater Experience now, but also because the last several months have wrecked my body.  Intense rucking with 45-150 pounds combined with the 18 hours of Selection has left me moving a little slow. 

My cure has been to drink tons upon tons of water, do Mark Divine's Warrior Yoga twice a day, work on breathing exercises from SealFit and Unbeatable Mind and work on mobility in my injured ankle with help from Kelly Starett's MobilityWod.

All in all, I am feeling great.  Certainly well rested and my mobility is increased.

Yesterday:

Deck of Cards:

Spades=pushups

Clubs=Squats

Hearts=Situps

Diamonds=flutter kicks

Row 2000 m

30 pullups

I told you I was coming back slow!  Give me a little time and I will be back to the SealFit OPWOD soon. 

Today:

Run 3 miles

100 pushups

100 situps

100 squats

 

Setting goals

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One of the major things that I learned by doing Goruck Selection is to be very careful in how and where you set your goals.

When I first began to prepare for Selection, I set a goal that i wanted to be top 10 in the class.  At 46 years old, being top 10 is outstanding and I felt like that goal stretched me, challenged me and pushed me to train harder than just to have a goal of finishing.

I used Unbeatable Mind techniques of breathing and visualization daily to put me in that top 10.  Through research on forums like Professional Soldier, I set my goals for the PT test at numbers that I thought would get me to the top 10 in the class.  Soon, I began to meet those numbers and even exceed them.  On test day, I set PR’s for both the pushups and sit-ups and was among the top few in the class.  The run went well and I smashed the ruck, well under the time hack and in the top 10.

The goal of top ten seemed out of reach at first.  So far out of reach that I just kind of assumed that if I was top ten, I would easily be able to finish the event because top ten seemed to be an even greater goal.

Where we set our goals is where we end up.  SealFit visualization is very powerful, so powerful that you have to really watch what you set your mind on because you will attain it and it might not be what you really wanted.

As I was alone, in the dark, depleted, cramping and struggling to finish carrying my 60 pound pack and 80 pound sandbag the entire length of the unknown distance, a Cadre walked up to me and quietly started talking.  If he had yelled at me, I probably would have picked up the bag and continued, but this guy was smooth and an expert in mind manipulation.  Instead of yelling, he reassured me, complimented me on making it so far and told me it was fine to stop now before I ended up in the hospital.  This was powerful.

He told me that he recognized that I had trained my ass off, but I just didn't train properly for this event.  He was right.  No food for 18 hours of exercise had me dizzy, lightheaded, cramping and physically at the very bottom of the fuel tank.  I had trained without food, but not to this extent.  I succumbed to the realization and withdrew.

On the walk out he was even nicer.  He told me that I should be extremely proud of myself because...I was top ten in Selection.

BOOM.  I wanted to dig a hole and crawl in it.  At that moment I realized that I had been visualizing and training for exactly where I was and that WAS NOT going to get me to my original goal of finishing this event. I had accomplished my goal exactly, but in doing so I had sabotaged my original goal of finishing.  Your mind is a good soldier…it does what it is told.  No more, no less.  Here I was disappointed because I had reached the exact goal I had set for myself.

Dumbfounded, I sat down in the parking lot and wondered how things might have been different if I had set my goal differently.  Yep, I made it to the top ten, but I still did not accomplish my original goal.

Had I set a goal not to be top ten in the class but to be in the top 10% OF THE FINISHERS, things might have been vastly different.

Goal:

I WANT TO BE TOP 10 IN THE CLASS

I WANT TO BE IN THE TOP 10% OF THE FINISHERS

Those goals don't seem all that different from one another to many people, but they are.  In fact, there are galaxies of difference between the two goals.  One says that success is being top 10.  While a good thing to be, you are still not a finisher.  The other says that first you will be a FINISHER (your original goal) and second, that you will exceed that by crushing the event and ending up finishing AND being in the top 10% .

In many events, or in school, being top ten is good...really good and will probably get you into the college you want to go to or win an age group medal.  In other events, being top 10 may not get you anything at all, except failure.  Selection is an example but other examples may include the Olympic Trials, BUDs, SFAS, The CrossFit Regionals, The Regional wrestling tournament.  Each of these things requires you to be top 3 or to graduate, to move on.  You could accomplish your goal of setting a world record, but if you finish 4th place…you don’t get to go to the Olympics.  Maybe all 4 of you set a world record, but you will not go to the big show, your original goal.

Be careful how you set your goals.  First set goals to absolutely reach the original mission plan- Go to the Olympics, Graduate BUDs, Finish Selection, Make it to the CrossFit Games.  Set a second goal to exceed that first goal- Go to the Olympics and earn a gold medal in the trials and set a new world record in my event, Graduate BUDs and become a SEAL, Make it to the CrossFit Games and win my Region, Finish Selection and be top 10% of the finishers.

Visualization is powerful and if you are not already using it in your training and daily life, I encourage you to research it and use visualization techniques to reach your goals in fitness, business or life in general.  If you need a source, try www.SealFit.com.

Just be careful where you set your goals because you will probably achieve them and it may not be what you originally wanted.

So many people experience failure but never realize that they are only doing so because they are setting goals improperly…just like I did.  Be specific, be exact and make sure that those goals match the end result that you want.

Rest and recovery

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Huge amounts of calories have been consumed and lots of stretching.  I am feeling pretty good and have returned to normal hydration levels.

After Kokoro I was back in the gym right away.  I think I am going to take about a week off this time and return to some slow movements...slowly.

My right ankle is jacked up a bit so I am working on mobility there, hips, and lower back for now.

Tons of yoga and water while working to build a stronger team with my wife, first and foremost, Children, my business and friends.

Thank you to SO MANY people who have text, emailed, called or otherwise wished me the best.  I appreciate your support.

Lessons Learned-Goruck Selection 015 AAR→

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Lessons Learned-Goruck Selection 015 AAR

Today is Saturday, Oct 11 and it is the morning after Goruck Selection 015.

Out of 278 people who signed up, 162 RSVP'd to show up...out of those, only 82 actually did show up.  There are various reasons for that, namely that the training for an event like this is really hard and injuries do happen.  (Out of our group of 5, only 2 of us showed up injury free to the start) ...

Read More

Taper continued

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The weekend was dedicated to rest.  I did almost nothing physical and took a few naps.

I dont feel as good as if I had worked out hard all weekend but I am hoping that it will pay off.


This morning:

2 min pushups- 75 moved slow and deliberate intentionally

2 min situps- 71 moved about as fast as I could, but that is a long way from the 82 I hit last week.  Not sure why that happened today, but I still feel confident in the ability to hit 65 any time

1 mile hill ruck with 60 lbs- 9:44 felt good.  The hill is steep so I was not able to run the whole thing, but did finish pretty quickly.

21-15-9

Burpee

KB Swing @53 lbs

I bowed out of this one and stretched instead.  Trevor finished this in 3:21.  Pretty strong!

12 minute visualization on Selection


Good day

McCallie Baylor

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We have one of the biggest rivalries in High School sports in my hometown.  McCallie, the school I went to, and Baylor the rival have been bitter rivals for 100 years (I don't really know how long but a long time).

McCallie is an all boys school, 6-12, that is an outstanding school.  Baylor, also an outstanding school, is a former all boys school that went Co-Ed about the time I graduated.  I think that the Co-ed change may have actually made the rivalry more intense because instead of splitting the all girls school also in the area, they kind of became a sister school to McCallie.  Now it is really, McCallie/GPS vs Baylor.

To make things more intense this year, both schools have exceptional teams.  In fact, McCallie just defeated 4 time State Champs, Ensworth (Nashville) 62-34 last weekend to become the number 1 ranked team in Tennessee.  Baylor, also on a roll is number 2.  This is the first time in history that McCallie/Baylor is a 1 v 2 matchup.

Things go crazy this week...literally.  Signs are hanging all over, vandalism of said signs and even campuses also exists, pranks, and more, but the underlying theme of all of this is that there is tremendous school spirit and both sides are proud to be a part of this history. 

Almost every boy with a pickup truck makes a giant flag from a bed sheet and puts it on the trailer hitch of the truck.  Baylor does it too, but not like McCallie.  Sometimes, the kids make the flag with a giant M from a black bedsheet with a giant blue M.  This year, a highly concerned resident posted on facebook that she saw a truck with a flag like this and thought is was a splinter cell of ISIS.  Now that is funny. 

The rivalry extends to every workplace, talk radio, golf courses, bowling alleys, bars, restaurants and yes...even to the garage.

In our group we have a number of Baylor alumni and parents but maybe a slightly higher number of McCallie alumni and parents.  Today, I put together a workout to polish for Selection and also have some fun. 

With a front from Canada to Mexico on top of us, we experienced heavy rain this morning which was kind of fun.  The workout was:

Run 400 m

55 Pushups

Run 400 m

65 situps

x 3 rounds for time

I felt great!  No ruck, no boots, no pants.  I flew through the runs and made sure my nose was to the floor on the pushups and that my situps were solid.  We took the top 3 times for each team and decided a winner. 

This time it was McCallie by a landslide!  Lets hope that the game will have the same outcome. 

Oh, by the way, this thing goes in long streaks of winning or losing.  McCallie had a 10 year run before Baylor beat us and then continued their streak for the last 7 years.  This year, the game returns to McCallie for the first time in 25 years or so...needless to say, it is a big, big deal around here. 

Good luck to both teams and I hope that no one is injured.  With such an emotional game, it could go either way.

 

Bench/Pullup/SBGU

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"The successful person has the habit of doing the things failures don't like to do. They don't like doing them either necessarily. But their disliking is subordinated to the strength of their purpose. They have a burning yes that makes it possible to say no to other things.
An independent will power to do things when you don't want to do them"

Warm up:
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)

10x Situps
Instep Stretch Lat + Pec Stretch

Training:
(1) 5 Rounds - Every 90 Seconds
40% of Max Bodyweight Bench Press, then Max Bodyweight Bench Press in 60 Seconds

(2) Perform the following weighted pull ups (25#) 100% max reps Pull-ups Rest 2:30 sec

80% max Reps Pull-ups Rest 2 min.
60% max Reps Pull-ups Rest 1:30 sec.

40% max Reps Pull-ups Rest 60 sec.
40% max Reps Pull-ups Rest 30 sec.

20% max Reps Pull-ups

(3) 8 Rounds - Every 90 seconds, 10% of max reps SBGU (round up) + 1 rep

 

Magic 20 miler

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Since I will be traveling next week, I had to get in the 20 miler early.  I packed 68 pounds with water.  63 without.

For some reason, I was having a pretty hard time around mile 12.5-16.  Something happened and I was able to rally and get a second wind.  My time was very bad though and I am concerned.  In order to hit sub 15 min miles, I have to run...alot.  I did not do that today and came in at 5:22:27.  My splits just kept getting slower through the whole ruck.  The weight felt really heavy and I just felt slow.  I only stopped to pee 2 times and to refill my water once.  Other than that, I was moving the entire time.

 

 

Run/Ruck

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1. Pushup Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

2. Situp Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

3. 3 x 1.5 mile run

 

4. (PM) 3 x 3 mile ruck at 45 pounds

 

I did the pushups at 30 for all 6 rounds, situps at 26.  I was not able to complete all 6 rounds at 26.  One round I only got 12. 

Runs went well today despite the 18 mile ruck yesterday.  10:31, 10:37, 11:14

I will ruck either at lunch or tonight.  20 miler tomorrow.

18 miles/60 pounds

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18 mile ruck at 60 pounds dry.

 

I carried 6 liters of water with me and started around 65 pounds.  I finished at 59...cant let that happen again!

 

This one took me 4:29:00 and I realized I was going to miss the cutoff with 1 mile left.  I ran the last mile and barely made it.  It was a tough distance, but made easier by our fall-like weather.  73 degrees is a LONG way from 93 degrees.  I have not had to pee during a ruck in the last 10 weeks, but today, I had to pee 5 times!  The cooler weather was nice and I was not sweating that much. 

I hope that this time is decent...I really have no way of knowing. 

Full Fitness Test-Goruck Selection

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2 min pushups

2 min situps

5 mile run

12 mile ruck with 45 lbs dry

 

This was good for me.  I learned alot.

Pushups: 85

Situps: 75

5 mile run: Actually 5.48 miles in 39:32 so easily under the time standard

12 mile ruck: 2:57:59

I felt fine before and during.  No nutritional issues on empty.  I had a hot spot on my right toe that was a little concerning, but no big deal.  After, I was tired...very tired this afternoon.

600 again

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600 step ups with 40 pounds to 16 inch box

 

or

 

Front Squat 5-5-3-3-1-1-1

then

15 Hang Power Clean @ 135

15 burpees

x 3 rounds

 

or, be like Mike Drew and go under 20 minutes on the step ups (new record) and then hit the power clean/burpee workout

Great job Mike!

 

My time was 25:52 on the step ups. 
The first time I tried this workout I did it in 25:26, last time, 26:15. 

Consistent but not really improving.  I felt really good, but just old and slow I guess.