Wednesday November 25, 2015
/
Short, sprint workouts today
1. Wim Hof Breathing 4 rounds plus 1 round with pushups
2. 3 minute AMRAP- Burpees
3. 4 minute AMRAP- 10 Power Cleans @ 135/ 20 pullups
4. 4 minute AMRAP- 5 Burpees/5 Thrusters @95
Tuesday Nov 24, 2015
/A favorite emerges today. Leap Frog format team workout featuring rows, kb swings and wall balls. I love this format as it is a perfect interval which is intensified by your team mate.
1. Bear Complex 1-1-1-1-1
2. Leap Frog Team Workout
Row 10 calories
15 kb swings
15 wall balls
Partner 1 starts on the row while P2 rests. when 10 calories are completed, P1 calls out to P2 and P2 starts on KB swings. P1 moves to the Wall Balls. Continue moving through the exercises with one person working at a time for 20 minutes
I think we were all going with meters on the rower rather than calories which would explain the higher scores yesterday. Calories would take a little longer. Need to watch that next time.
Monday Nov 23, 2015
/1. WHM Breathing 4 rounds plus pushups
2. RRL Warmup
3. Woodhill x 8 - Run up and down a steep hill 8 times as fast as possible...getting under 8 minutes would be fantastic. Mike Drew and Kim hit 8:15 today...I waddled in at 8:30
4. Weighted Pullup Pyramid1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 As heavy as you can go on each set
Saturday Nov 22, 2015
/
We had a great RRL party last night. Good food and great friends!
It is timely that this party happens right around Thanksgiving. I am thankful and grateful for so many things in my life. I have been truly blessed and I am thankful for big and little things every day...every minute of the day.
One of the things that I am constantly grateful for is the group of people that I surround myself with. The guys of the RRL are some of the finest individuals that I have ever met. Through our training we develop a kinship, trust and a bond that will not be broken. Add humor to the mix and you have the ingredients for great relationships.
I have always liked the quote above by Jim Rohn. I think that it is true, but I also suspect that Jim Rohn didnt have a group like the RRL. Starting my day with you guys is inspiring and it has developed me into a better person.
I also like this quote from Henry Rollins about lifting weights. To me the iron is the iron...but this group is also the iron. 200 pounds is always 200 pounds, but the RRL is the same. When you show up, you are expected to give your best and you are surrounded by others who are giving theirs. If you arent feeling good, you will be brought up by the intensity around you, but excuses arent tolerated by anyone. Either do it or dont. I love that about this group.
Last night we were able to share so many laughs and memories and get to know those closest to each of us. Thank you all for being a part of the RRL.
Friday Nov 20, 2015
/We ended the week with a lung burner
1. WHM breathing4 rounds of 30-40 breaths plus an additional round with max pushups
2. Bravo (Yes, named after my new dog)
100 Burpees
100 Double Unders
Run 800 m
100 Mtn Climbers
100 Pushups
For time
3. Back Squat 5-5-3-3-1-1-1
Update on the WHM Breathing. We have about 5-6 of us giving this a regular try. The workout starts a little earlier, about 5:10 and we go through the breathing exercise plus the pushups before the workout.
My retentions were decent this morning but Matt Greenwell shocked us all when he hit 2 over 3 minutes and then one at 5 minutes. Incredible.
I was interested to see if I would be able to do 100 burpees straight and unbroken again and I could. I, once again, finished so quickly that I thought I miscounted so I threw in another 10 for good measure. I finished in 4:20 and then hit the double unders. The whole workout took me 13:32. I was very pleased.
Thursday Nov 19, 2015
/Great day today
We started the morning off with a small group interested in the weird, heavy breathing that we have been doing. It may look strange to the uninitiated, but there really seems to be something to this breathing method. First, it is the only breathing method that I have tried that I actually enjoy doing. Second, it seems to be having performance increasing results for me. I will stick with it for the full 10 weeks and then determine if it is something that I will leave in the daily training or not.
For those who might be interested in this but my have missed an earlier post, here is a Vice documentary on Wim Hof and the method we are currently trying: (if video does not display, please click here)
We had some pretty incredible things happen today with the breathing. Matt Greenwell was able to hold his breath for 3:30. Yep...thats right...3 minutes and 30 seconds. Incredible.
To be clear, he wasn't actually holding his breath as we all did in a swimming pool at some time. Typically holding your breath would mean that you took a big breath in and tried to see how long you could hold with your lungs full of air. In this method, we release all air out of the lungs and simply sit or lay in a relaxed state without breathing. Matt went for 3:30 with no air in the lungs. Others like Josh and Jody were also able to set personal records with 1:45 and 2:45.
We will continue to try this and see where it goes.
Post breathing we hit this workout
Roney
Run 200 m
11 Thrusters @135
Run 200 m
11 Push Press @ 135
Run 200 m
11 Bench Press @ 135
x 4 rounds
Outstanding workout.
I felt a familiar twinge in my back which, after 18 years of doing stuff like this, tells me that any further stress will result in an injury. Ok, I know...I am hard headed. It took me 18 years but I finally learned to appreciate this signal and back off immediately.
I dropped to 95 and finished the workout with no injury.
We had 3 people who went at full Rx today. Michael Miller, Mike Drew and JR. Outstanding effort from these individuals!
Post workout, I am thinking about the journey that I have been on for the last 18 years. I was an athlete in high school who loved to wrestle. I tried all kinds of sports and settled on the one that I enjoyed the most. However, I took small bits and pieces from everything I had done previously. Waterskiing helped wrestling, racquetball offered something, Karate helped tremendously with flexibility. I noticed some small crossover when I was still wrestling, but later I realized that every sport that I tried contributed to my profession as a professional fisherman in some way. I borrowed a little from each sport to be able to survive 300+ days on the water year after year. Who would have thought that I would be a better flycaster because I had learned how to hit a backhand killshot in racquetball?
The breathing that we are doing is really no different than any of these other things that I have tried over the years. Various diets, yoga, marathons, Goruck Selection, Kokoro, swimming, biking running, and on and on... To find your fitness, you have to continually try new things. Keep what works, discard what doesn't. The funny thing is that our fitness is a moving target. As we age, we change and the needs of our bodies change. Sometimes, I have tried something that I saw no value in as a 25 year old that I return to at 47 and receive great performance value from.
This breathing is no different. Maybe it isn't of interest to you now, but possibly could be down the road. I guess what I am trying to say is that we should all keep an open mind and be willing to try new things and add them to our training. However, if you do decide to try something new, go at it seriously, Read as much as you can and give it it's full due. Trying anything once and discarding is probably not going to give you much benefit. Implementing it for a set amount of time and dedicating focus to whatever it is will tell you whether it is right for you. This can be applied to diet, mobility, yoga, nutrition, supplements, breathing, or other treatment.
Hopefully we will all find our own way to take care of our body to get the absolute most we can out of it every day. Through experimentation, an open mind, a thirst for learning and the ability to take what works and throw away what doesn't we will find what works for us as individuals. That is the only thing that matters.
Good luck!
Wed Nov 18,2015
/Another experiment today. We did the Wim Hof Breathing as a group before the workout. We combined 3 rounds with the pushups and everyone saw major gains in their pushups over the benchmark set while fresh and breathing.
After, we ran 5k.
then Split Jerk 1-1-1-1-1-1-1
My time was, again, fast for me. I had 29 results for a 5k on the Whiteboard and upon looking about 12 were from this exact course. I had only run faster than today 2 times since 2011.
The breathing is definitely helping...or something is. The only thing that has really changed is this breathing program. I do feel really good when working out and the major results that I have had recently have been somewhat effortless, honestly.
Who knows...Ill keep doing it and finish the 10 week course and see what happens.
Stand by
Tuesday Nov 16, 2015
/
1. Deadlift 3-3-3-3-3
2. 12 Kettlebell swings @ 70 lbs
40 double unders
x 5 rounds
3. Wim Hof Method Breathing x 3 rounds
for those who want to try it
The breathing was good this morning but it was the first time that I have done it right after a workout. My breath hold times were FAR lower than when I am rested. Today, after the workout I was getting 30-50 seconds while I am usually easily able to get 1:50-2:25.
I have also found that doing it on an empty stomach is also a big difference.
I want to try this with the group again before the workout tomorrow.
Everyone get your max pushups benchmark.
Monday November 16, 2015
/Great start to today!
Weighted Pullup
5-3-1
30 lb weight vest plus 25 lb dumbell- plus 35-plus 35
Then
This is the way it seemed today. Grasshoppers making more grasshoppers. Tons of grasshoppers!
200 Runs, 0 m
100 Grasshoppers
100 Double Unders
400 Runs, 0 m
75 Grasshoppers
75 Double Unders
800 Runs, 0 m
50 Grasshoppers
50 Double Unders
1600 Runs, 0 m
25 Grasshoppers
25 Double Unders
Friday 13th November 2015
/This Friday the 13th is certainly not bad luck for me. I just ran the fastest Minnekahda 5 miler since I moved back to Chattanooga.
I once ran the Disney Marathon in 3:13:00 which is a 7 minute 21 second pace for all 26.2 miles. I worked very hard, for years to get to that speed and basically gave up all strength training and also weighed in at 135 pounds. I never thought that I would see that kind of speed again as I have gotten much stronger and bigger over the years and just kind of accepted that loss of speed may be a sacrifice for being much stronger and heavier.
Last year, I was running and rucking a ton in preparation for the Goruck Selection event and felt like I was in pretty good shape but I was struggling to run a 7:30 pace for 5 miles.
Today, I ran a 35:22 for 5 miles which includes a very big hill. This is a 7:04 pace which really surprised me. I had to check the clock twice and then make sure that I was reading it correctly.
When I recorded my score, I had set an all time PR on this run by 3:47. I was also surprised to see that I was within 30-40 seconds of the all time gym record on this run. I had killed this run today.
What happened? Not sure...
I weighed 187 earlier this year and prompted by the weight loss competition that we had, I got down to 164 momentarily but went back up to 175. I contacted Mike Dolce of The Dolce Diet and had him write a plan for me and I love the way I am feeling on it. My weight has dropped to 169 and holding pretty steady.
Losing 18 pounds will certainly make you run faster, but there is something else happening as well.
I am on the 3rd week of the Wim Hof Method for breathing and I really think that it is affecting my performance. I have had 2 instances of setting lifetime PR's on cardio events that have just come out of nowhere. First, I did 100 burpees unbroken in the mid 4's. I was so surprised that I just glanced at the clock and thought that I had miscounted...I did 10 more and finished 110 in 5:02. I have never come close to this time. It really surprised me and left me wondering if the breathing had anything to do with the PR.
After today, I am pretty sure that the breathing and cold showers have helped to unlock some potential that I didnt know that I had. If this is true, then the WHM could be a huge advantage to competitive athletes.
I know that Wim is working personally with Allistar Overeem, MMA fighter, right now. I will be interested to see what his results are.
The breathing exercises are very enjoyable to me and I do look forward to them every day. I will continue to do them and hopefully make a connection with performance increases,
Thursday Nov 12, 2015
/3 position Clean (Hip, Knee, Ground)
1-1-1-1-1-1-1
Then
Row 300
20 Wall Balls
10 Pullups
x 3 rounds
Then
Last man planking
(Circle up...one guy does one pushup, then clockwise, everyone does one. When you are waiting for your turn, you hold a plank. Then everyone does 2, then 3...until only 1 remains.)
I won this morning at 17. Great effort from everyone. Thanks Trevor for pushing!
Wednesday November 11, 2015
/Good way to start Veterans Day!
Thank you to all who served!
Row 500
then
12 wall balls
12 toes to bar
x5 rounds for time
then
50 GHD situps for time
Tuesday Nov 10,2015
/Trevor decided to challenge us a little today.
DT
5 rounds of:
12 Deadlifts, 155 lbs
9 Hang Power Cleans, 155 lbs
6 Push Jerks, 155 lbs
Then
Jeremy
21-15-9 reps of:
Overhead Squat, 95 lbs
Burpee
I love the RRL for so many reasons, but one of the main ones is that no one complains...they just do the work, we all do. Trevor put 2 Hero workouts on the board and everyone did them...both.
DT is my nemesis. I find it increasingly harder every time. I started with 155 but dropped to 135 because I felt a slight twinge in my lower back. I still finished in 11:35 today. Trevor was much faster with the full 155 lbs, but still not as fast as Ben Smith in this year's CrossFit Games.
The athletes did a Heavy DT which is the same workout as we did, but with 205 lbs rather than 155. Ben Smith finished in 7:55 beating the entire field. Matt Fraser, an olympic weightlifter, finished 8:35 and was the closest to Smith.
If you ever want to see, first hand, how impressive the CrossFit Games athletes really are, simply try DT in your driveway. I think I would have to go to 95 lbs to be able to finish this workout in the 7:55 time that Ben Smith finished with 205 lbs. This is one of the most incredible performances I have seen in the Games. Good job Ben Smith, congratulations Champ.
Back at the RRL Nov 9, 2015
/I returned early and I am so glad to get back and see all the guys again. There is no way that I can get as intense of workouts by myself in a hotel fitness center or in a public park. The group brings energy, strength and competition. I am so thankful to have such a great group of people around me.
Today it was raining heavily in the morning so I changed the workout to this:
Front Squat
5-5-3-3-1-1-1
115,135,155,175,195,225,245
then
100 burpees for time
I did these unbroken, which is the very first time in my life that I have ever been able to get anywhere near this feat. The only thing that is different in my program is the Wim Hoff Breathing. If this gives me this kind of performance increase then I will be doing it for the rest of my life. I did the burpees somewhere in the 4's. I was so surprised that I did not get an exact time, but thought that I miscounted and did 10 more. I finished 110 in 5:04. I am still completely blown away and feeling like I must have miscounted. Mike and Rusty were also right there and each set a PR too. Must have been something in the air.
Then
30 Sandbag Getups AHAP
I used a 120 pound bag and it was tough.
Nov 5 2015
/At RRL Today
On the road I tried to replicate this one that the guys did at the RRL
I did not have a sandbag so I used 2 25 lb Dumbbells
I was sweating my ass off. Great way to start the day
23:14
Wim Hof breathing is going really well. I really like doing it and it is almost addictive.
I did 94 push-ups today while holding my breath after 4 rounds of breathing. I can't believe that I can do more with this method than with regular breathing!
Nov 3 and 4, 2015
/Yesterday on the road
Deck of Cards
Today at a new hotel:
30 Handstand Pushups
then
3 rounds of:
5 Man Makers @ 45 each hand
30 Situps
90 Double Unders
Then
30 Handstand Pushups
21:15...This one was harder than I thought. The last HSPU were tough
At RRL
On track
Run 100m
Run 200m
Run 400m
Run 800m
Run 1 mile
Each for time
Nov 2, 2015
/At RRL
On Road in Venice, LA
Running Tadpole
Monday Oct 26, 2015
/At RRL it was a rainy day and Wade's Birthday so they hit a
Rainy Day Deck of Cards--Wade enjoyed the vest
On the road, I found enough equipment to do
Erin
15 split cleans with 2 40 lb dumbbells
21 pullups
x 5 rounds
12:28
Then I did 3 rounds of the Wim Hof breathing method. What a great way to start the day. Now on the road to N Florida to film my Bass show.
Friday, Saturday, Sunday + Kokoro, Wim Hof and more
/Lots going on this week. Our brother Matt Lawson has tackled SealFit Kokoro this weekend and I have been trying to get any info on how he is doing. This picture was posted by SealFit on the late afternoon of Day 2.
Matt looks strong. Believe me...they did not look this clean for very long. He is probably feeling so good in this picture. After 30+ hours of beatdown, surf torture, cold, and tons of running, they just got a few precious minutes to shed the wet, sandy, dirty pants, boots and shirt and put on a fresh pair of shorts and t shirt. I remember this feeling. It was amazing. While clean and fresh now...it wont last long. Stick with it Matt...today is the end. You can do anything.
On that note...I listened to a podcast recently that really got me thinking. I am a big fan of Joe Rogan's podcast and particularly like the ones discussing health. He recently had Wim Hof on the podcast and I believe it is my favorite to date. Not only is he doing cool and amazing stuff in laboratories, but he has done all kinds of stuff previously thought impossible like climbing Everest in nothing but a pair of shorts, Running a Marathonabove the Artic Circle in nothing but shorts, run a marathon in the desert without drinking any water, records set for ice immersion, and so many more things thought to be not only impossible but suicide. I will not do it justice by trying to describe it in detail, so check it out on Itunes and look up Wim Hof and the work he is doing. Kelly Starett said that he thought Wim Hof's work was some of the most important work being done in the world today.
That may not be enough to get you to listen or watch the documentary, so my meager layman's description of this work is that Wim Hof uses cold water immersion combined with breathing techniques and commitment to make changes within his body. What changes? Well, he can definitely stay warm without clothes on in extreme situations for much longer than anyone thought possible, how about being able to control your hormone production at will, boost your immune system at will, create more adrenaline while laying in bed than someone getting ready to bungee jump for the first time! Sounds crazy, right... Before you dismiss him as a cult leader, crazy or a charlatan, take the time to see how he has invited science to study him and his methods. Scientists have undeniable research showing that his methods are doing what was considered impossible not only on himself but on others that he has trained with 100% accuracy.
Wim Hof was just on Joe Rogan, then on Rhonda Patrick's podcast and most recently on Oprah. I have played around with his breathing exercises and have seen and felt results. There is no doubt that I will do much more study into how to actually do the Wim Hof Method and try to incorporate it into our training, or at least my own. Does anyone out there have any experience with The Wim Hof Method? Please leave a comment. What do you guys think of this? Possible? Would you investigate? Just interested in your thoughts.
Here is a link to listen to the Joe Rogan Podcast featuring Wim Hof
Here is another link for him with Rhonda Patrick
Click here for Rhonda Patrick/Wim Hof
And finally, if listening isnt your thing, check out the Vice documentary on him by clicking here
Sorry for being inconsistent...work calls. Here are the latest workouts:
Friday at RRL
Great workout chosen for the Garage today. I wish I had a 135 lb bar!
On the road:
8 mile run
Saturday
Day off at RRL
On the Road:
Jackie
Row 1000 m
50 Thrusters with 45 lb bar (I had to use 25 lb dumbbells in each hand)
30 pullups
For time
Sunday:
on the road
8 mile run
Monday, Tuesday, Wednesday , Thursday Oct 22, 2015
/Sometimes it is tough for me to write everyday while traveling and this week is no exception. Shooting in the Florida Keys this week
Monday
RRL
On the road, I was not able to get in a workout so Monday will be a day off for me this week
Tuesday
RRL
On the road, 8 mile run across Long Key Bridge against a 25 mph wind...just like the hills at home.
Wednesday
RRL
Travel workout
Deck of Cards
Thursday
RRL
Travel workout
10 pullups
10 pushups
x 10 rounds
then
Run 400 m
Stretch and get to work
