The Chief

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RRL Warmup then

The Chief

5x 3:00 AMRAP:

3 Power Cleans, 135 lbs

6 Push-ups

9 Air Squats

Resting 1 min in between each AMRAP.

This is a great workout.  It is challenging to match your first round score through all 5 rounds.  I did 6 full rounds on the first one and 5 full rounds on all the rest.  I was able to squeeze in 1 power clean on the final round.

Give this one a try...good one

Back in the garage

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This morning was the first day since Thursday that I have been back in the garage.  As I reported yesterday, a serious bout of the flu had me completely out of commission until Wednesday afternoon and I continued to rally yesterday.

It felt so good to get moving again and to laugh with my friends.

Today:

Push Press

5-3-3-1-1-1

 

Magic 50

5 single arm dumbbell swings/each arm

5 single arm dumbbell snatches/each arm

10 burpees

x 5 rounds

 

I usually do this workout with a 50 pound dumbbell but considering that I have basically not moved in a week, I thought it might be wise to try today with a 25.  It felt like what Rich Froning probably feels like when doing 95 lb thrusters or 75 pound snatches.  Man...that must be awesome.

The 25 lb dumbbell was perfect for me this morning.  Just got my body moving and moved through the workout getting everything working again.

I will do the 15.1 workout on Sunday or Monday as I continue to rally from this down time.

Single Digit Club: Back Squat/Jeremy

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Temperature was 8 degrees this morning when Kim, Steen, Alan, Card, Mike and Matt came through the open door of the garage this morning.  We needed to keep moving so we blew through the workout as water spilled on the floor of the garage quickly turned to ice even indoors.

By the end, I was warm and moving pretty well, however, my toes were starting to get cold.  I only wore an Under Armour Cold gear compression shirt, sweatshirt, hat, and light tights.  I was dressed pretty well as long as I was moving.

More people entered the single digit club today...good work.

RRL Warm up

1. Back Squat 5-5-3-3-1-1-1

2. Jeremy

21-15-9

Overhead Squat @ 95 lbs

burpee

 

Row 10k

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Danger, Danger, Danger...Roads in terrible condition.  All schools closed.  Persons should remain indoors and off the roads due to icy and slick road conditions.

That was the alert I heard last night.  However, this morning...no snow, no ice, no slick conditions.

We had 7 people show up despite the horrendous road conditions and we decided on a long effort today. 

1. Row 10K or 45 minutes

Great times with a great group

Return

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Rich and Richard Black with my snook from a Gheenoe in the No Motor Zone in the Everglades National Park.  Tons of Crocs up here too.

Rich and Richard Black with my snook from a Gheenoe in the No Motor Zone in the Everglades National Park.  Tons of Crocs up here too.

For the last 2 weeks I have been fishing.  If some don't know, I am a professional fisherman and television producer within the fishing industry. 

This trip started with a writers conference and ended with an Into the Blue shoot.  I am returning now for three events that can not be missed:

1. The Father/Daughter Dance

2. The Regional Wrestling Tournament for Turner

3. The announcement for the Varsity Lacrosse Team

I am also very excited to return to the garage and start training hard again.  I have been taking some time off and healing up a bit.  I am not sure that I ever fully recovered from Goruck Selection.  Now I am rested, ready to go and feeling great.

See you in the garage

Soreness everywhere

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Tuesday's workout left everyone sore and yesterday made it worse.

I dont like to program where people are simply too sore to enjoy the week or to make improvements.  That SOF workout was a killer.

Today, I thought about the few things that were not hurting and developed a way to move our bodies and try to eliminate the soreness while allowing some rest on the legs.

RRL Warmup

20 GHD

20 Back Extension

20 Toes to Bar

200 flutter kicks

Then

50 GHD situps for time  1:58 for me

Max Pullups in a single set  50 for me

800 m with the most weight you can or want to carry

Finish with Stretching and humor

On another note, I had a fantastic day with my Dad yesterday.  We went to a place we have been going for 20 years and the ducks were flying.  My new shotgun was awesome...Super Black Eagle 2! 

Overall, it really didnt matter if the ducks flew or if I pulled the trigger.  I got to experience a sunrise with my Dad and a major bonus was to see Gus make 6 retrieves at 60-80 yards perfectly.

Great day!

I got Gus a new tree stand for the swamp because the water is too deep for him.  We tried it out in the yard. 


SOF Wod

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I pulled from the SealFit SOF workouts today.  I was in the mood for a long grind full of bodyweight work.  I found what I was looking for:

Complete as many rounds as possible in 30 minutes of the following…

50m Weighted walking lunge (use any weight you have access to) We mostly used 45-60 pound sandbags

20x push ups

20x 4-count flutter kicks

*At the 15 and 30 minute mark, stop what you are doing and run 800m or row 60 calories

This one was simply a grind.  Good mental toughness training as it was quite boring as well.    I would definitely say that this one will definitely not go on the list of favorites or even one that I might return to, however, the work was valuable and was reminiscent of a Goruck event, 20 x or Kokoro.  Just endless, mundane, routine bodyweight and ruck work designed to grind you physically and mentally. 

Master WOD 7

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Master WOD 7

Row 1K.

With remaining time, AMRAP

7 pull-ups and 7 push presses from behind the neck.

RX'd weights

Age Men Women 40-44 115# 75# 45-49 105# 65# 50-54 95# 55# 55-59 85# 45# 60+ 75# 35#

We did this workout on March 8, 2011 and filmed an episode of Fitness Truth.  It was a good one and we had a good turnout that day.

Today, we also had a terrific turn out and were able to try to replicate or improve upon our previous results.

I did 118 reps in 2011 and 127 today with 115 pounds in both workouts.

I was happy with this result, but as I looked at the whiteboard and at the video, I saw that so many of the guys who were at the workout in 2011 had just killed their results today.  It is one thing to see my own constant improvement and to get some satisfaction from that, but when everyone is improving over time, that is when I receive the most satisfaction.