Merry Christmas
/Merry Christmas to everyone.
No morning workout tomorrow. 4 pm workout at the RRL tomorrow
Hope to see you there. Bring family or friends in town visiting.
Christmas Eve
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Wet Fellowship and fitness were had this morning during a steady downpour. We did the 12 days of Christmas again this year with some debate as to whether it goes from the bottom to the top or the reverse. Keith came in at 5:30 and did it alone (beast). We started from the top and went through but he did it the opposite way. I think our way was easier. Oh well...
12 days of Christmas
1 Push-up
2 V Situps
3 Box Jump - 20 in.s
4 Pull-ups
5 Air Squats
6 Kettlebell Swings @ 52 pounds
7 Mtn. Climbers
8 Dumbbell Snatches @ 50 pounds
9 Double Unders
10 Thrusters @ 95 pounds
11 Burpees
12 Power Cleans @ 155 pounds
Merry Christmas to everyone. Day off tomorrow then a 4 pm workout on Friday.
Russell x 8
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This is a house on Russell Street. You get an idea of the steepness of the hill from this picture.
Russell x 8 is one of our favorites and one of the simplest workouts anyone could do.
Simply run to the top and back down 8 times for time.
Will Kelley once set a gym record by doing this in 11:05. No one has ever done it faster. I invite anyone to give it a try. Just start at the Stop sign on Barton, run to the top where the pavement was once cut and repaired. It looks like a cannon to me, or a little gun. Anyway, that is the turnaround point.
Today, Mike Drew finished in 11:22 which is blazing fast and Rusty Gray was 12:25. I came in at 13:05.
Anything under 13 is outstanding, under 12 is beast status and if you can get it under 11, I will give you the World Championship Belt to wear around the office for a week.
Christmas workout tomorrow. Looking forward to it!
Festivus-Feats of Strength and the airing of grievances
/In the spirit of Seinfeld, we had out Festivus workout today.
Warm up
Roxanne
Burpee for every "Roxanne", squat for every "light"
Feats of Strength
Pick any 3 and try to pass the benchmark. Do as many as you can this morning
Front Squat 1.5 x bodyweight (BW)
Clean and Jerk 1 x BW
30 Thrusters @ 95 lbs in 1 minute
20 pullups without dropping off bar
17 burpees in 1 minute
55 situps in 2 minutes
35 double unders in 2 minutes
Run Minnekahda Mile > 7:30
Row 500 m > 1:50
100 pushups in 2 minutes
Some of these came off the SealFit assessment. Others were just thrown in today.
After the workout, we aired our grievances around the Festivus pole.
They mostly included alot of various grievances about farting. For everyone's information, there is a suggestion box located at the top of the Oak tree above the driveway. Feel free to put your suggestion in it. While up there, check to see if there are any others in the box.
Cameron
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U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.
RRL Warm Up
Cameron
"Cameron"
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Still Water
8 minutes
Normal Park Stairs
/Check out Matt Beach doing the Normal Park Stairs workout. Congratulations to MIKE DREW for being the first to ever finish this workout in under 25 minutes! 24:53 to be exact!
RRL Warmup
Normal Park Stairs
Run 1 mile to stairs
10 burpees at top
10 clap pushups at bottom
x 3 rounds
Run 1 mile back to RRL
This is a very simple workout. Our gym record for this was shattered today as Mike Drew killed everyone and turned in a 24:53 being the first to ever break 25 minutes on this run. There is really no strategy or technique to this one...just run a mile as fast as you can, run up the stairs and do the burpees, get back down as fast as possible and hit the clap pushups. Do it again 2 more times then run home.
Workouts like these are my absolute favorite. There is nothing better than using a natural feature or man made obstacle and turning it into a benchmark workout. It is easy to do, you have one right next to your house or gym...guaranteed.
We do an obstacle course at Renaissance Park, the stairs at Normal Park, Russel x 8 (which is a steep hill that we simply run up and down 8 times for time), Young x5 with 5 burpees on each end. We may have others, but these are the simplest, require no equipment and are some of the most fun workouts that we do at the RRL.
If you do find something challenging, make sure to write down exactly how you do it and keep time. It will become a benchmark that you can return to over and over.
On another note...my son got his braces off today!
Rankel
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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
RRL Warmup
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Hang clean/burpee/sled push
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RRL Warm up
3 rounds of:
15 Hang Power Cleans, 135 lbs
15 Burpees
4 rounds of:
Sled Push, 315 lbs, 50 m
5 Burpees
1 mile run
5k/Push Press
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Stretching in the Garage post workout
RRL Warmup
Run 5K afap
Push Press
5-5-3-3-3-1-1-1-1-1
Stretch/Yoga/Mobility
Run/Row
/
RRL Warmup
2 Mile Run AFAP
Get 1 mile spilt and 2 mile total time
Row 500
Rest
Row 250
rest
row 100
Max effort rows
Baseline, Bodyweight tests
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RRL Warm up
100 Double Unders for time
:50 for me today
Baseline
Row, 500 m
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 Pull-ups
For time
3:57 me, 3:53 Trevor
Death by Burpees
Complete:
1 burpee 1st minute
2 burpees 2nd minute
3 burpees 3rd minute...
Continue until you can not complete the required number by the end of the minute
19 rounds + 16 burpees
Cindy
/
RRL Warmup
Cindy
5 pullups
10 pushups
15 squats
AMRAP 20 minutes
27 + 1 pullup for me. Keith KILLED it and got a PR with 27 + 5+ 1 Great job Keith!
Still Water
Meditation 8 minutes
Turner's birthday/CrossFit Games 11.5/Shoulder Press
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Happy Birthday Turner!
17 years ago today, Cynthia and I became parents. Turner Rowland was brought into this world at a whopping 9 lbs 1 oz. He has had a big smile that pretty much remained the same from the time he was a little kid to last year when he got his first car. I am so proud of him and extremely proud and happy to be his Dad. Since he is our first, we are learning every day on how to be a good parent. It is a constant process of improvement. I hope that Turner has patience with us as we do with him. I love you Turner! Happy Birthday!
Shoulder Press
Work to 1RM
175 for me today which is a new PR!
CrossFit Games 11.5
20:00 AMRAP:
5 Power Cleans, 145 lbs
10 Toes To Bars
15 Wall Balls,
20 lbs, 10 ft
I got 8 rounds + 5 Cleans + 10 Toes to Bar + 10 wall balls (with a bathroom stop in the middle). Trevor cleared 10 rounds today which is exceptional! Great job Trevor!
I did this workout back in 2011 in the CrossFit Games Open as a project for the CrossFit Journal. I traveled with Jessica Pamanian and we went from Key West to New York competing in the Open workouts. In 2011, I did 8+5+10+6. Today was an improvement especially considering the bathroom stop in the middle.
See the full Journal article here
Or watch the video below
As with parenting and virtually everything else, fitness is a constant process of improvement. It is crucially important to document your journey of fitness so that you can clearly see what is working and what is not not working. If you are seeing constant improvement and feeling stronger and better then you are doing it right. If you are seeing a decline or not feeling good, then something needs to be adjusted.
Despite what so many of the "fitness experts" tell you, there is not just one way that works for everyone. In fact, it is my opinion that there is no one way and that each individual needs to find what works for them, fits into the structure of their life and truly makes them happy. Finding enjoyment in fitness is one of the most important things that will fuel your success.
For me, the camaraderie of the group is what fuels the success and consistency. I like lifting weights and doing SealFit workouts, but honestly, we could be doing thousands of other things and achieving some pretty good results as long as we were doing it together.
Today, we had a large group which consisted of a couple of old regulars who have not been back in a while. It was so good to see them both back in the group this morning. I hope that we will see them regularly again this winter.
I was happy to see that my score on this workout increased and that I felt good doing it. Additionally, I set a PR at Shoulder Press today. I feel great, and I am stronger than I have ever been at 46 years of age.
More CrossFit workouts:
Featured
Pullups/Cleans/RDL
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Brandon Phillips (BP) visits the RRL
RRL Warmup
Max set kipping pullups
Clean pull +Full Clean
work to 1RM then back down
Today 95,115,135,155,175,195,195,175,155,135,115,95
Front Squat @ 85% max
2-2-2-2
Romanian Deadlift @ 225
5-5-5-5
My Courage Dog...Gus
RRL Warmup
Behind the neck Push Press + Behind the Neck Jerk
1-1-1-1-1 Work to 1RM
FT: 1000 m, Push-ups and Snatches : 10 mins 31 secs | Rx'd
Run, 1000 m
100 Push-ups
10 Snatches, 135 lbs
10k run
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RRL Warmup
30 Overhead Squats
10 Push-ups
10 Ring Dips
10 Pull-ups
5 Muscle Ups
Jump Rope (Singles), 3 mins
20 GHD Sit-ups
20 Hip Extensions
20 Toes To Bars
10K Run
For time
Stretch/Yoga
More Running Workouts
Featured
SealFit Kokoro Decision
/SealFit Kokoro Decision
Looking through the old blog, I came across this post. Recently, I have received many emails regarding SealFit Kokoro from people who are either considering doing it or are already signed up. For that reason, I am going to publish this post again on this newer blog. There is nothing all that special about it except that it captures the excitement and nervousness that I had when I decided to sign up, alone, for SealFit Kokoro. This decision turned out to be an excellent choice for me.
Maybe this post will help others who are struggling with making a choice to challenge themselves. My advice: DO IT!
Originally published in July 2013
SealFit has had my interest for around 3 years. Over that time, I have considered going to the Kokoro camp and also tried to arrange a 20x challenge in Chattanooga for me and all my friends. For lots of reasons and conflicts, I have not been able to make this happen.
On Thursday, I was talking to my wife about our fall break plans. Our 3 children go to 2 different schools and their fall breaks overlap but are not the same. While discussing the plans I noticed that there was also a gap where nothing was scheduled on Oct 26-27. These were the camp dates.
I asked my wife if it would be ok if I went and she said yes, my kids thought it would be cool and all of the sudden I had the green light to go do something that had been a dream of mine.
Excitement, motivation and fear all were experienced at once as I completed the online application and hit the submit button. I was in now, no turning back.
The website has alot of good information. I reviewed the gear list and then the minimum physical standards which are listed here:
“We have published updated Kokoro Camp Standards to help you understand just what you are getting into when you start your training for Kokoro. We don’t want there to be any confusion as to what we are doing here. This is not a “SEAL experience” alone…it is an event unlike any other that will test you to your core. We want to prevent injuries as well as people holding their team back. The work-load at Kokoro camp was described by an Iron Man athlete as “3 back to back Iron Men races, without rest.” Prepare well.
Prerequisites for a graduate certificate will be tested within the first few hours of the camp. They include:
50 push ups (40 for women) in 2 minutes, 50 sit-ups in 2 minutes and 50 air squats in 2 minutes, with 2 minutes rest in between each.
10 dead hang pullups for men, 6 women
1 mile run in boots and utility pants on road in 9:30
Body Armor (aka Murph) with 20# pack (15# for women): 1 hour and 10 minutes minimum
Endurance standards to guide your preparation (not tested for performance, but completion):
10 mile run in less than 1:20
20 mile ruck hike with load in less than 6 hours
Two event failure (PFT/Murph) will result in drop from course and refusal to perform any event will be considered a non verbal drop. Note we highly recommend that you ramp up your endurance and stamina training. A standard CrossFit or SOF Prep training regimen will not suffice. You should run a marathon or half Iron Man and spend considerable time rucking with load. Please contact us if you are not clear about the physical demands of this program. Should you fail to meet the standards and are rolled you will receive a certification of attendance, not a Certificate of Graduation with accompanying SEALFIT Black Shirt. You will be invited to train with your new knowledge and come back to challenge Kokoro Camp again in the future.
Black Shirt graduates have the potential to pursue intern positions and the SEALFIT Mastery program, as outlined on our web site.
Good luck! – Coach Divine”
I am capable of all the physical standards at present, but I know I have ALOT of work to do before Oct 26, particularly in the rucking area. I felt as though I did not prepare enough for the Goruck and told myself that I would spend ALOT more time under load preparing for the next event. My running is not up to par either and I need to increase my mileage greatly and be confident running 12-15 miles without problem.
My plan is to continue my morning workouts with the guys 5 days a week, but also throw in additional work in the day of 10 mile rucks, 10 mile runs, lots of plank work, weighted dead hang pullups, sled pulls, hill sprints and lots of walking lunges. I plan to do all of this in boots and tactical pants to break in both and get used to moving in pants and boots.
I signed up through a link of Brad Mcleod’s www.sealgrinderpt.com site which included free coaching from Brad up to the event. I need all the help I can get, so I immediately sent Brad an email to which he responded right away. Brad suggested that I send him my benchmarks and also my time from a 1 mile sled pull.
I will track my training here and on the facebook page, but since I am just now catching up, here is what I have done since making this decision:
Wednesday
Determined that I could do this and got green light from my family
Thursday
Jerry workout in pants and boots
5×10 pullups deadhang
Reviewed and completed pushup, pullup, squat standards
Made the decision and signed up online
Friday morning
Hotshot 19 workout in pants and boots 39:24
9 mile ruck with 30 pound pack 3:00:00
10 set of 10 weighted pullups
50 pushups in 1 minute x 3
Saturday
Sled pull 1 mile afap with Rogue Dog Sled and 1 45 pound plate 16:02
3×10 weighted deadhang pullups 30 pounds
3×10 deadhang pullups unweighted
Swimming and breath holding practice with my kids in the pool
Featured
Thruster/Run
/Wet but warm this morning. Matt Lawson hits the last few Thrusters.
RRL Warmup
30 Overhead Squats
10 Push-ups
10 Ring Dips
10 Pull-ups
5 Muscle Ups
Jump Rope (Singles), 3 mins
20 GHD Sit-ups
20 Hip Extensions
20 Toes To Bars
Warm Up #2
30 Air Squats
20 wall balls
10 Push Press 95-135 lbs
10 Thruster 65-135 lbs
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
Stretch/Yoga
Related
Featured
Back at it
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In my opinion, 100 burpees for time is one of the best workouts to gauge fitness and to quickly assess your own fitness level. We do this workout, or variations, 3 different ways and each will have a different result. First is simply to do 100 burpees, jump off the ground and clap, second is to have a uniform platform to jump onto for each rep. We choose 2 45 lb plates. The third way to keep the workouts uniform so you can compare results, is to have a uniform distance to jump up to like in the Crossfit games. This distance is 6 inches above your standing reach. It is less important which of these you choose as your workout as it is to make sure that you put in your notes which result goes with which standard.
Read More
Big lifting day with 4,900 lbs across squats, snatches, and jerks, followed by 12 minutes of Rahoi intensity. This log details reps, rounds, and results with a focus on high performance.