Thursday and Friday Oct 1,2, 2015

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Thursday

Daniel

50 pullups

run 400

21 Thrusters @ 95 lbs

run 800

21 Thrusters @ 95

run 400

50 pullups

This was a fantastic workout and I was so glad to have Trevor there to push me hard.  I did 50 unbroken pullups and finished just ahead of him.  I led on the run but on the first set of 21 Thrusters, he caught and passed me.  He stayed ahead and even got further ahead on the second set of thrusters.  I caught up a little on the last run and had him in sight.  I did not think there was any way to catch him but gave it all I had and did 30,12,8 sets of pullups to just edge him out.

I relay this story for one reason.  We BOTH set PRs on this workout but a pretty good margin.  Having a great training partner like Trevor is one of the best things for your training.  Because there was a little friendly competition we both pushed harder than we would have without it and both set PRs.  Thank you Trevor.

My time was 14:53 which was about 2:34 faster than the best time I did this one.  Trevor was 1:31 faster.

Today, there was a major storm that changed our plans to our rainy day go to workout.  Today, we added a 15 minute Country Core segment where Rusty brought his country music and we each called out core movements for 15 minutes.  Then we hit our old standby

Standard Deck of Cards

Spades=burpees

clubs=pushups

hearts=situps

diamonds=squats

Jokers= whatever you like

Have a great weekend!

 

Friday Monday and Tuesday Sept 29, 2015

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Sorry I did not post Friday, so here is a catch up:

Friday

Weighted Pullup

3-3-3-3-3

Jerry

Run 1 mile

Row 2000 m

Run 1 Mile

Mike Drew sets the gym record again today on this lung burner 21:03.  If you try this on a track or on flat ground, remember that we are running a hill.

 

Monday

3 Position Clean

1-1-1-1-1

Run 400/KB Swing

2 Man Team

P1 runs 400 while P2 does as many KB Swings as possible with 53 pounds

Alternate until team achieves 300 swings

15:25 with Kyle

 

Today

Primal Bear Complex

2 man team

1 bear complex then switch

Bear = Clean, Front Squat, Push Press, Back Squat, Push Press= 1 rep

AMRAP 20 minutes

Thursday Sept 24, 2015

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Jack Silberman's 30th birthday today and he sets the record for the most difficult birthday workout.  Some may know that we wear the 30 pound weight vest on our birthdays at the RRL no matter what the workout is. 

Jack drew the short stick today as Kalsu rolled around on the calendar.

Kalsu

Complete 100 Thrusters @ 135

At the top of each minute do 5 burpees

Continue until finished

I scaled immediately because I remembered this from last time.  I chose 95 and finished in 17:30.  I will go to 115 from now on.  Trevor completed it at 135 in 24:35 which is an amazing piece of work. 

Great job everyone.  Kalsu is considered by some to be the most difficult CrossFit workout.  One day I will be able to get it at 135!

Also, we distributed our RRL Parking Pass today.  It is not really a parking pass, but it is a cool sticker.  I will send the first 20 people who send me a Self Addressed Stamped Envelope a free one.

7 Minnekahda Place

Chattanooga, TN 37405

The sticker uses this logo on a black background with Gray Letters.  Gus is Black...or maybe it is Bravo

Tuesday Sept 22, 2015

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Fantastic start to this Tuesday!  Great group of guys at the RRL this morning including some new guys.

RRL Warm up

1. Run 400

2. Front Squat 5-5-5-5-5

3. Hang Clean/Burpee

15 Hang Clean @ 135 pounds

15 Burpees

x 3 rounds for time

4. Still Water 6 minutes

 

This is one of my favorite high intensity, short duration workouts.  I first saw this one done by Rich Froning and Dan Bailey who made it up on the spot in Rich's garage.  I made note of it after I saw it reduce those two guys to heaving and spitting on the ground.  I knew it would have a similar effect on my group so I wrote it down and we have made it a benchmark.

Rich and Dan did this one in about 3:15 which is amazing.  My times have dropped from over 6 minutes to the 4:13 that I turned in today which is a PR.

I went unbroken for the first 2 sets and then did 10 reps and had to drop the bar and then finish the remaining 5. 

Progress! 

Monday Sept 21, 2015

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I was in the Bahamas last week.  Got in a Deck of Cards, 50 yard sprint with burpees and jumping jacks on each side for 10 rounds, 5 mile run and 20 sets of 20 pushups and Situps.

It was great to get back to the RRL and my friends this morning.  First we did

3 position cleans

1-1-1-1-1

From Ground, From Knee, From Hip

 

We hit one of my absolute favorite formats today.  Leap Frog

2 man teams

Row 10 Calories

15 Kb Swings @ 53 lbs

15 Wall Balls

Partner 1 rows while Partner 2 rests.  When finished with the 10 calories, P1 calls out "Go" and P2 starts the 15 kb swings.  P1 moves to Wall Ball and begins when P2 finishes 15.  Continue to leap frog for 20 minutes for max rounds.

This is excellent interval training with work and rest in even intervals.

Wednesday Sept 9 2015

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LSD today...That is Long Slow Distance not LSD

Run 7.12 miles

4 Bridges run on a beautiful morning...Crossing the TN River 4 times is a great way to start the day

58:23 for me

Others chose a long ruck or a run that challenged their current state.  Maybe that is a 5 miler, or a 3 miler....up to you.

Others stayed back at the garage and did this one

Run 1 mile

Ruck 1 Mile

Row 1 Mile

100 Air Squats

100 Pushups

 

Tuesday Sep 8

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Baseline: Pre-SOP and box breathing, then ROM drills. 100x double unders, then 30x KB sumo deadlift high pulls (24kg/16kg). 100m bear crawl.

Strength: Bench Press Work to 1RM

Work Capacity: Complete as many rounds as possible in 12 minutes of…

     12x dips
     12x front squat (95#/65#)
     12x commando pull up

Durability: 10 rounds – 30 second max distance row, 30 seconds rest. 100x 4-count bicycle sit ups, 100x arm haulers.

Labor Day

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Baseline: Pre SOP, Box Breathing, Rom Drills,
10 Curtis P’s 45/25#, 10 Man Makers 35/15#,
800m Run, if you have a hill run use it!

Strength: 15 minutes to work to
 1Rm Clean and Jerk

Work Capacity:
Hero WOD: Operation Red Wings
4 Rounds
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run

Durability:  Hill Sprints x 7 on Woodhill Rd

Finisher: 50 Sledge Strikes

Accuracy: Shoot 120 Arrows at varying
distance

Thursday September 3, 2015

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Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope, 15x good morning (45#), 2 minutes of jump rope, 15x deadlift (95#).

Strength: Back Squat 5-5-4-3-2-1, then EMOM for 10 rounds do 2x Snatch @65%

Stamina: Chipper, not timed: 40x Bulgarian split squat (95/65), 75x box jump (24in/20in), 800m front rack sandbag carry (80#/60#).

Work Capacity: Complete the following in 10 minutes…

Durability: 100x 4-count flutter kicks, 100x leg levers. Warrior yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

 

The row/burpee portion was great.  I got 62 burpees, Mike did as well and Trey J edged us out at 63.  Good work!

Did the Strength, Work Capacity and Durability this morning.  I am going to hit the rest this afternoon

Wednesday September 2, 2015

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Wednesday is the day to go long and we did today.

7.12 mile run on the awesome bridges of our fabulous town. 

It was an amazing scene as the well lit Walnut Street Bridge was bustling with runners, walkers and bicycle riders this morning at 6 am.  I am so glad to see people use the great facilities that we have here.  One of my guys commented "It is like a Sunday afternoon"

For those who are injured or just don't want to run 7 miles,

Long Ruck

or

Row 10,000 m

 

Tuesday Sept 1, 2015

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Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 3 rounds – 10x wall ball clean, 10x burpee, 50M bear crawl.

Strength: Dead Lift 5×5, then EMOM 10 rounds 3x WPU @ 75%

Stamina: 4 rounds, not timed: 10x Sumo Dead Lift @ 70%, 2x rope climb, 50m buddy pull with heavy band.

Work Capacity: AMRAP in 20 minutes of…

Durability: Row 1,000m for time (focus on having a negative split on the last 500m).  3 rounds – 20x GHD sit ups, 10x back extensions. Warrior yoga drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

Notes: for WC the max rep pull-ups is until you drop off the bar.

 

We did the Stamina and Work Capacity this morning.  Love the Buddy Pulls! 

Being 20 pounds down really helped with the Nicole workout.

I set a PR this morning of 137 reps in 6 rounds.  51, 23, 22, 13, 18, 10.  It felt great.

Baseline, strength and durability will be this afternoon