Jordan Does SealFit 20x

Jordan Gallup has been coming to the RRL for over 2 years.  He stays in good shape...good enough to take on the SealFit 20x Challenge at the last minute.  I asked Jordan a few questions about his experience and he was nice enough to share some insight.  If you are considering taking your training and your life to the next level, 20x is a great step.

Jordan in the mud pit during the last few hours of SealFit 20x

TR:  Hey Jordan.  I heard you recently did a SealFit 20x Challenge.  What is it?

JG: SealFit 20x Challenge is a 12-14 hour event taught by Former Navy SEALs and SealFit coaches. It's called 20x because it shows you that you can do 20 times more than you think you can.

TR: How did you prepare for it?

JG: I only found out about it a few days before the event and really didn't know what I was getting in to. But I have been doing CrossFit and SealFit workouts for a little over two years now. I also memorized the SEAL Code and Invictus, which saved my team from punishment later.

TR: Were you well prepared?

JG: I think it's impossible to be fully prepared, because when it's 42 degrees out at 6am and smoke grenades, flares, and sirens start going off and you have to fully submerge in an ice bath and go through a muddy trench, it's a lot different from any other CrossFit workout you've ever done.

TR: What did you learn?

JG: I really enjoyed hearing from Coach Brad McLeod during the short classroom session. He went over the SEAL Code and what it means to have a Code for your own life. We also learned the importance of having a "why." Having a "why" helps keep you mentally focused to get through SealFit, but also applies to everyday life to see the bigger picture. "Why" am I doing the 20x Challenge? "Why" am I working at my current job. "Why" am I volunteering at my church? etc.

TR: How did this experience effect you?

JG: It has really helped my normal workouts. I had never worked out for 13+ hours in a row before or anywhere close to that number, so it really puts things into perspective while getting through a tough 45 minute SealFit workout.

Pushing them out under pressure

TR: Any special gear?

JG: I brought all the things that SealFit recommends, such as camo/tactical pants, boots, two white shirts with last name stenciled on front and back, rucksack, etc. I'm on a gluten free diet and was thankful I brought my own snacks for lunch. Apple, orange, banana, and protein bar. I also put on sunscreen at 5:30am because you are not going to be able to do it later.

TR: What advice would you give someone who would like to try a 20x?

JG: "Attention to detail" If they say to stencil your last name in black on the front and back of a white t-shirt, do it. If you are the only one wearing a hat, take it off. Try not to stand out in a bad way.

"Nothing Lasts Forever" Try to make small goals for yourself throughout the day. It's hard not to think about the next 12-14 hours when you first get soaked with ice cold water. You start thinking, "I could get back to the wife and kids before they wake up, have a nice little Saturday, go to Home Depot, maybe Bed, Bath, & Beyond, if we have time." Instead, start thinking, "just get through this evolution, I can do this part." Stop thinking about yourself and look at the people around you going through the same workout you are.

"Never Quit" One evolution had us find a rock of our choice that we were going to hike with. You didn't want to pick a small rock because of the consequences that might come with it, but you didn't want to pick one up that would be impossible to hike with. We were only told, "do not let your rock ever touch the ground." We'd already been hiking the mountain, with our weapon and 35 lb rucksack for over 5 miles, and had no idea how long this part would be. As the rock became harder and harder to carry, I pictured myself carrying my 11 month old daughter, and how I would do anything to keep holding her. Just changing the uncomfortable heavy rock to something that gave me strength, helped me to push through the pain.

Jordan with Brad McLeod and Turner Rowland celebrating a successful finish

TR: How would you describe the overall experience?  Fun or not?

JG: The overall experience was great and I highly recommend it. Fun or not? It was a lot of fun, but it took a little while to figure that out. The more the group of individuals started to become a team, the more fun it became for everyone. You need to be able to have a positive attitude throughout and the more you can smile and encourage your teammates, the better experience you will have.

TR: What did you take from this experience and apply to your daily life?

JG: ”Do Today What Others Won't, Do Tomorrow What Others Can't"
The SEALs use this phrase to apply to going to war and other missions, but I've also applied it personally to my job and my professional future. Whether you are saving your money to buy your dream house or to take your family to DisneyWorld, whether you are spending money to go to a convention to make professional connections, or whether you are getting up at 4:45am to go workout and be a healthier person, the things you do today will affect the things you do in the future.

HOOYAH!

TR: Thanks Jordan...great job!

Matt Ate Chatt, then became Country Strong

Matt Beach, aka “Country Strong”, is an RRL regular, a social media guru and a hometown, Soddy Daisy boy.  I liked Matt as soon as I met him and I have watched him transform mentally and physically since his first visit to the garage.  Every time he tells a story,  I think I like Matt more.

Matt’s road to fitness has not been all sunshine and rainbows, though.  He has had some of the same challenges that we all do; travel, work and family obligations, but he has also had a serious injury.  Matt recovered from a back injury through surgery and is back to completing really, really tough workouts.  

I sat down with Matt to ask him about his journey.

TR:  Tell us about your background and where you were before you started working out with us.
 
MB:  I’m married with two wonderful kids. Hometown is Soddy-Daisy TN. I’m an avid outdoorsman – I’m very passionate about fishing and hunting. Love sports but my favorite was soccer. I started playing when I was 6 and ended when I was 23. During that time I played in several rec leagues, select teams, high school, and college. I weighed 155lbs when I graduated high school and could run like a deer. Mid college I got into weight lifting and was also looking for a way to stop smoking. I quit smoking cold turkey, started eating more which went into lifting more weights and other regiments. When I was 24 I had weighed 225lbs and was in great shape. Was soon married – career took off – tons of travel in the many positions I held – then kids…you could say the stresses of life took its toll on my health and I found myself weighing 265lbs, out of shape, and not feeling good about myself. I had started a blog 2yrs ago that was titled “Matt Eats Chatt” – it was a food blog where I would post all my favorites dishes from restaurants that I had been to within the Chattanooga area – one day I was eating lunch with three of my closest friends. One of those guys I hadn’t seen in a while and he had heard about my food blog. The first words out of his mouth when we met was “Matt Eats Chatt huh…Looks more like Matt Ate Chatt – what happened to you?” I’ve heard that being honest may not get you a lot of friends but it’ll always get you the right ones. Literally after that lunch I went home and knew I had to make a change.
 
Side note – whenever I wore a red shirt of any kind my brother-n-law would yell out “Hey Kool-Aid!” if he saw me out.
 
 
TR:  How did you find out about us?
 
MB:  My across the street neighbor and fellow RRL member…Kevin DiStasio (The Colonel) mentioned the group to me. Prior to deciding a change needed to be made, KD nicknamed me “Country Strong” – I told Kev that I was making a big change in my eating habits and wanted to have a great fitness routine and accountability. He said the RRL was the perfect place.
 
 
TR:  Do you remember the first workout you did with us?   The first week?  First month?
 
MB:  Little over 2yrs ago – on a Saturday afternoon – It was me, Kevin, Dougy Fresh, and Wyatt. I don’t remember the exact count or name of workout but I do know it was the first time I had ever done a burpee, thruster, and a wall ball. That first visit was all I needed. I showed back up that following Monday morning and was addicted. I’ll never forget meeting Clay Watson for the first time – after Mondays workout Clay came up to me and said “The hardest part of doing this is getting up in the mornings and showing up.” He was right! Showing up was the hard part – getting thru the workout is easy when you have a group of guys pushing you along the way.

TR:  What results did you see?
 
MB:  The pounds started falling off. I was tracking my calorie intake using an app called MyFitnessPal and not missing one morning (when I wasn’t traveling for work) at the RRL. Even when I traveled I would do one of the many travel workouts that are posted on the Fitness Truth website. By working outside at the RRL – my hotel workouts went outside also. In less than a year I went from being 265lbs to being 215lbs.
 
 
TR:  Why do you think you stuck with coming to the RRL?
 
MB:  The camaraderie  among the men. Everyone always pushing each other to be better…whether it be at the garage our outside of the garage.
 
 
 
TR:  How is what we do different than other stuff you may have tried and not stuck with?
 
MB:  I was trying to do it by myself. Running, lifting weights, Running, and lifting weights in the same route, doing the same range of motions over and over was boring. With the group that we have, the many different styles of workouts, the surprise and anticipation of the Whiteboard (not knowing what the workout is until you show up) makes the RRL great and completely different than anything I have ever done.
 
 
 
TR:  You also had a previous back issue that became a problem.  Tell us about that.
 
MB:  I’ve had several past back problems. I did heavy construction for most of my teen years and into my twenties. Back problems were common. One morning at the RRL I was doing a back squat. It was more weight than I had ever tried and when I went down I broke proper form. When that happen I ended up with a bulging disk in my lower back. Instead of proper rest I kept pushing myself over the next few months….ruck workouts, GORUCK Challenge, a Tough Mudder, and other scheduled workouts and work travel. It came to a point when I couldn’t even sit down for a short period of time without pain.
 
 
 
TR:  What did you do about it?
 
MB:  After several chiropractor visits, yoga, stretching/mobility workouts I finally went and saw a local neurosurgeon. Immediately after seeing the MRI results he requested that I have surgery as soon as possible. A few weeks later I went under the knife and came out with immediate relief.

 
TR:  The other day, you told me that it was exactly 1 year ago that you had surgery.   How did the recovery go?  How do you feel about your strength level/ flexibility and overall health now?
 
 
MB:  Recovery was great, but 5 weeks of doing nothing was hard. The majority of the first two weeks was my laying on my back and only getting up to eat and restroom breaks. The remaining 3 weeks I set a goal of being able to walk 3 to 5 miles every other day. The last week I did a total of 14 miles. The last doctor visit I was giving the green light to get back into my normal workout routine, but he wanted me to be a bit cautious and more alert to what I did. I haven’t had any problems. If anything I feel 10x better. But I am cautious. My work travel has picked up a ton and doing hotel workouts seem to be the norm. Since being back I’ve completed a Triple Murph (with ruck), Run-Burpee-Run, and a Tough Mudder with a 30lb ruck (loaded with beer).
 
 
 
 
TR:  How did you overcome this adversity?
 
 
MB:  My family. My wife and even my children are huge supporters and my biggest motivation. Everything I do I do for them. Living a better life mentally, physically, and spiritually so that I can be a better husband and father for them.
 
Also – if you’ve ever had a “Dicky Do”…then you know that you never want to go back to having that.
 

 
 
TR:  How did you return to regular workouts?
 
MB:  Slow and light weight. That and Jody Bankston with his watchful eye. Jody was there for the first few weeks when I returned and made sure that I wasn’t over doing it. I also did a 100 day mobility challenge using YouTube videos from Kelly Starrett Mobility WOD Channel.
 
 
 
 
TR:  What did your Dr say about returning to full activity?
 
MB:  Be cautious for the first couple of months, listen to your body, and if there was the slightest pinch then he wanted me to back off. Other than that he definitely wanted me to get back to where I was before the surgery. I think he even came to the RRL a week later.
 
 

 
TR:  You have done a lot of events with our group but also outside of it.  Which are your favorite?
 
 
MB:  Hands down the GORUCK Challenge. Team building is huge with this event and doing it with 26 of your friends made it even better. Training for the GORUCK was also a blast. Many early mornings starting at 3am or 4am and creating ruck obstacles within down town Chattanooga was very fun and very tough. I’ve done three Tough Mudder events. The first one was with my wife in Kentucky. It was a great experience but even more so doing the event with her. The other two were in Atlanta and my last one was in Charlotte NC. The Charlotte one was a bit tougher as I did it with a ruck sack filled with 28 cans of beer. I was probably the most popular person on the course (due to the beer) but there wasn’t any other rucks that I saw. The only reason I did it with a ruck was due to the GRC and looking at ways to challenge myself even more during the TM event.
 
I’m looking at doing a Spartan Beast either this year or next. Ultimate goal is to do a Death Race.
 

 
TR:  What does your wife think about your workouts?
 
MB:  She loves it! Its something we have in common and it’s an area that’s helped improved our relationship. When I say improved I mean sex. I’ve increased my stamina by at least 30 seconds. She sees me being more active with the kids and having more energy to do with them which is what it’s all about for me. Being a better family man….and better in the bedroom.
 
 
TR:  Are you preparing for an event now?   Is there something you would like to do in the future?
 
 
MB:  Another GORUCK Challenge. I’ve done Chattanooga but I want to do a different city. I’ve been looking at Charlotte, Jersey, NY City, or Philly. The GRC will be done with a few of my coworkers. They’ve heard me talk about it and now they are wanting to do one. It will be the same coworkers that I talked into doing the Tough Mudder. The Spartan Beast is definitely in my sights. There’s one in October in SC but I’m not sure I can with my current travel schedule. We shall see.

 
 
TR:  Anything else you want to tell us about the group, overcoming adversity, losing weight or events that you have done?
 
MB:  If you’re ever in Chattanooga and want to experience a life changing atmosphere then visit the RRL! The mental toughness that we as a group have achieved together trumps anything I’ve ever been part of and I’m looking forward to the future of living a better life.

Happy 4th of July

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 65 situps

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Workout: A.
 

45 lb Ruck

Start with a circle and everyone call out exercises.  Burpees, situps, planks, turkish getups, etc...

Walk to river, get in, burpees, pushups, smoke session.  Walk across bridge to water stairs.  Pushup every stair.  Various PT making our way back to Ren park.  Bear Crawls rolling downhill, pushups, wheelbarrows. 

2 hours total.

Then breakfast at Blue Plate.  Good fun.

Happy 4th

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Post times, reps and/or loads to comments

Jackie x 3

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RRL Goruck class 404

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 70 situps for time with 2.5 lb weight behind head

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Workout: A.
Jackie x 3

Row 1000m

50 Thrusters at 45 lbs

30 pull-ups

x 3 rounds for time

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Workout B.

Still Water Runs Deep/Fish Bowl/Quiet Time

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Post times, reps and/or loads to comments

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In preparation for Selection, we are moving towards more volume.  Jackie x 3 was a good one for us today.  My total time was 25:30.  This workout accomplished a couple of things.  First and foremost, it was a challenging workout that I could do and not do any harm to my healing calf.  Second, it was light and long in duration, but there were times when you were close to failure.  Third and maybe most important in preparation for an event like Selection, is the mental aspect.  Staring down 3 rounds of 1000 m row, 50 thrusters and 30 pullups is a daunting task.  Its boring, long, intimidating and painful.  Getting through that one is a mental victory.

I found myself getting through this workout by staying right in the moment.  I mean, I focused on small things right in front of me like a set of 5 thrusters rather than looking at 150 thrusters and the rest of the workload. 

If you break anything down into smaller bits, it becomes a possibility.  Looking at the whole often results in failure, submission to groupthink or simply quitting.  This can be applied to any area of your life.

Physical training like this is so important to my life because it constantly reminds me of lessons like this, thereby "sharpening the sword' daily.  When an intimidating or daunting task is set before me in business, personal life or in a workout like this, I am practiced and comfortable in the uncomfortable. 

Lately, we have been spending more time on focused quiet time together.  This time has helped me far more than the workouts for the body.  I find myself more focused, less fatigued and operating in a clear manner throughout my life.  We will certainly continue.

Wednesday, July 2, 2014

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 70 situps for time with 5 lb weight behind head

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Workout: A.

Run 5 miles

OR

Workout B.

10,000 m Row

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Post times, reps and/or loads to comments

Death by Pull-ups

RRL Team at the Ragnar Trail.  Good times

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Warmup:

Box Breathing 5 minutes

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30 overhead squats with PVC

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10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Sandbag Getups.  Max reps in 5 minutes with 60 lb bag

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Workout: A.
Bench Press 5-5-5-5

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Workout B.

Death By Pull-up
With a continuously running clock perform:
1 Pull-up in the first 1 min, 2 Pull-up in the second 1 min 3 Pull-up in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

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Workout C. Yoga and Gratitude

Post times, reps and/or loads to comments

Legs, Legs, Legs

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Me and my son, Turner, running the Battlefrog, 15K obstacle course

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Situp or pushup progression (whichever needs more work)

3 rounds- 30% of 2 min max + 10, then max for last set

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Workout: A.
50 back squats @ 135 lbs

50 situps

50 front squats @ 115 lbs

50 pushups

50 Overhead Squats @ 75lbs

50 push press @ 45 lbs

50 Air Squats

50 Lunges

For time

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Workout B.

Still Waters run deep

12 minutes

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Post times, reps and/or loads to comments

Sunday row

40 minute Row for max distance

9684m for me today

From Couch to Marathons

Dave Porfiri is a good friend who I met through producing the Fitness Truth show.  Dave is a television producer too and we actually shot a Fitness Truth episode on his first few days at the RRL.  (Watch it HERE)  Since then, Dave has taken off and never looked back.  He has run over 35 races including a life goal of a Marathon and a couple of back to back Tough Mudders.  I caught up with Dave to ask him some questions about how it is all going.

Hey Dave,

How many marathons and other races have you run so far?

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I'VE RUN SIX MARATHONS AND OVER 30 RACES OF SHORTER DISTANCES.

Impressive!, Tell us about your transformation.  Where were you athletically and how did you make the big change?

TWO YEARS AGO I DECIDED TO GET OFF THE COUCH, LARGELY DUE TO YOUR ENCOURAGEMENT. ALTHOUGH I WAS NOT REALLY OVERWEIGHT AT THAT TIME, MY FITNESS WAS SORELY LACKING. FOR SEVERAL YEARS THE ONLY EXERCISE I HAD DONE WAS BRISK WALKING THREE MORNINGS A WEEK. IN RETROSPECT IT WAS PRETTY LAME, BUT I GUESS IT WAS BETTER THAN NOTHING. GETTING INVOLVED WITH THE RRL AND CROSSFIT WAS A MAJOR LIFE CHANGE FOR ME. I DOVE IN HEAD FIRST TO SEE WHAT WOULD HAPPEN AND THE TURNING POINT FOR ME WAS
PARTICIPATING IN MY FIRST ATHLETIC EVENT SINCE MY SCHOOL DAYS. IT WAS A LOCAL OBSTACLE RACE AND CROSSFIT CHALLENGE CALLED THE HELLBENDER. I WAS ON A TEAM WITH TWO OTHER RRL MEMBERS AND I WAS VERY WORRIED ABOUT NOT LETTING THEM DOWN BECAUSE I KNEW THEIR FITNESS WAS SO MUCH BETTER THAN MINE. BUT THEY WERE VERY SUPPORTIVE AND WE ENDED UP COMPLETING THE DAY'S EVENTS IN A RESPECTABLE FASHION. THAT GAVE ME TREMENDOUS CONFIDENCE. ABOUT A MONTH LATER, I RAN MY FIRST 5K RACE AND STILL HAD LINGERING WORRIES ABOUT BEING ABLE TO FINISH IT. I FINISHED IN DECENT TIME AND I HAVEN'T LOOKED BACK SINCE. INCLUDING THE SIX MARATHONS, I'VE RUN OVER 35 RACES SINCE THEN - 5K'S, 8K'S 10K'S, 15K'S, HALF MARATHONS AND OBSTACLE RACES. I'M HAPPY TO SAY THAT I'M AT A POINT NOW WITH ALL THE SHORTER RACES THAT I AM PRETTY MUCH SETTING A NEW PERSONAL RECORD EVERY TIME I RACE.

What was your inspiration?

MY INSPIRATION TO GET OFF THE COUCH WAS MULTI-FACETED. IT REALLY STARTED WITH YOU MAKING THE SIMPLE INVITATION TO JOIN THE RRL. YOU NEVER ONCE MADE ME FEEL UNWORTHY BUT TO THE CONTRARY, YOU CONVINCED ME THAT IF I PUT IN THE TIME, I COULD TRANSFORM MY LIFE. I WAS ALSO INSPIRED BY THE FACT THAT I WANT TO REMAIN VERY ACTIVE AS I AGE. I'M 46 AND HAVE TWO PRE-TEEN DAUGHTERS. I WANT TO BE AROUND FOR THEIR WEDDINGS AND FOR ANY GRANDKIDS THAT COME ALONG. I DON'T WANT TO BE SITTING IN A CHAIR WATCHING TV IN MY 70'S AND 80'S. AT THAT AGE, I STILL WANT TO BE RUNNING, HIKING AND OTHERWISE VERY ACTIVE. BUT IT STARTS NOW. I FEEL LIKE RIGHT NOW EVERYTHING I AM DOING IS LAYING THE FOUNDATION FOR MY HEALTH AND FITNESS FOR THE LAST THIRD OF MY LIFE.  AS FOR ONE LAST THOUGHT ABOUT WHAT HAS INSPIRED ME, I LIKE TO TELL PEOPLE THAT I AM GOING THROUGH A MID-LIFE CRISIS BUT CHANNELING THE ANXIETY IN A POSITIVE DIRECTION. INSTEAD OF HAVING AN AFFAIR OR CHANGING CAREERS, I AM FOCUSING ON BECOMING A LEGITIMATE ATHLETE.

It is easy to say you are going to make a change, easy to start working toward a goal, but in your case, you have committed and surpassed your goals only to make new ones, even more aggressive ones.  What do you attribute this to?

I'M A VERY GOAL-ORIENTED PERSON. ALWAYS HAVE BEEN. I'M HIGHLY MOTIVATED BY SETTING GOALS AND ACHIEVING THEM. I GET BORED VERY EASILY, SO I MUST HAVE GOALS. I STARTED OUT JUST WANTING TO RUN MY FIRST SHORT RACE, BUT OVER TIME THE GOALS EVOLVED INTO WANTING TO RUN FASTER AND TO RUN LONGER RACES. I WILL KEEP DOING WHAT I'M DOING AS LONG AS I KEEP SETTING GOALS AND ACHIEVING THEM. ON THE FLIP SIDE, IT CAN BE VERY DISCOURAGING TO SET A GOAL AND TO FAIL. LUCKILY, THAT HAS NOT HAPPENED A LOT TO ME YET, BUT WHEN IT DOES HAPPEN, I START QUESTIONING MY TRAINING AND MOTIVATION AND I TRY TO ANALYZE WHAT WENT WRONG. IN MOST CASES, I SIMPLY SET A GOAL THAT WAS NOT REALISTIC.

Tell us why you selected a marathon as your goal originally?

I'VE ALWAYS BEEN FASCINATED WITH THE MARATHON EVERY SINCE I WAS A KID GROWING UP IN MIAMI. IN 1981, MY MOM TOOK ME TO SEE THE ORANGE BOWL MARATHON. I STILL REMEMBER HOW SURREAL IT WAS GETTING UP BEFORE DAWN AND SEEING ALL THESE PEOPLE LINING UP ON THE STARTING LINE. I ACTUALLY MADE A LITTLE SUPER-8 MOVIE ABOUT THE RACE AND MY MOM DROVE ME AROUND TO DIFFERENT VANTAGE POINTS SO WE COULD TRACK THE PROGRESS OF THE WHOLE RACE. AT ONE POINT WE ACTUALLY DROVE ON THE STREET BEHIND THE LEAD RUNNER'S POLICE ESCORT AND I GOT SHOTS HANGING OUT THE WINDOW! ANYWAY, THAT EXPERIENCE WAS ALWAYS IN THE BACK OF MY MIND AND OVER THE YEARS I THOUGHT ONE DAY IT MIGHT BE COOL TO TRY RUNNING A MARATHON BUT I NEVER REALLY CONSIDERED MYSELF WORTHY. AT ONE POINT IN THE MID-90'S WHEN I WAS LIVING IN LOS ANGELES, A FRIEND OF MINE STARTED TRAINING FOR A MARATHON AND INVITED ME TO GO TO SOME OF HIS SPEED WORKOUTS. I TRIED THAT A FEW TIMES BUT I QUICKLY GOT BORED. AT THAT TIME IN MY LIFE I WAS MUCH MORE INTERESTED IN HIKING AND BACKPACKING OUT IN THE WILDERNESS AND THAT ACTUALLY KEPT ME PRETTY FIT. I DIDN'T REALLY HAVE THE TIME TO DEDICATE TO RUNNING. FLASH FORWARD TWENTY YEARS AND I FELT I WAS FINALLY AT A GOOD POINT IN MY LIFE TO MAKE THE KIND OF TIME INVESTMENT REQUIRED FOR PROPER MARATHON TRAINING. I HAVE TO SAY I DIDN'T SET OUT WITH THE MARATHON AS A GOAL INITIALLY BUT RATHER FOCUSED ON SHORTER RACES. ONE BY ONE, AS I RAN THOSE SHORTER RACES, MY CONFIDENCE AND FITNESS INCREASED TO THE POINT THAT I WAS READY TO TACKLE A MARATHON. THE TURNING POINT WAS MEMORIAL DAY OF LAST YEAR WHEN I COMPLETED MY FIRST HALF MARATHON. I WAS ABLE TO FINISH THAT WITHOUT STOPPING AND THAT GAVE ME THE FINAL MOTIVATION I NEEDED TO FOCUS ON A MARATHON.

What additional training did you do while working toward the first marathon?

LOTS OF CROSS FIT AND DEDICATED OLYMPIC WEIGHTLIFTING TRAINING WITH A LOCAL STRENGTH COACH. ON SATURDAYS, I PARTICIPATED IN GROUP RUNS WITH THE LOCAL TRACK CLUB. THERE'S A GUY THERE, BILL BROCK, WHO HAS BEEN VERY ENCOURAGING. HE ALONG WITH YOU AND STEVE FAUER, MY STRENGTH COACH, HAVE SEVERAL THINGS IN COMMON. YOU ARE ALL NON-JUDGMENTAL AND MATTER-OF-FACT ABOUT WHAT I NEED TO DO TO ACHIEVE MY GOALS. ALSO, YOU ARE ALL GOOD AT JUST GIVING LITTLE NODS OF ENCOURAGEMENT ALONG THE WAY. THAT IS THE KEY FOR ME. JUST TO HAVE SOMEONE TELL YOU 'YES, YOU CAN DO IT' IS GREAT MOTIVATION.  I DON'T KNOW IF I WOULD HAVE EVEN ATTEMPTED THE FIRST MARATHON WITHOUT THE CONTINUING ENCOURAGEMENT OF YOU GUYS AND MY FELLOW ATHLETES. LATELY, I'VE ALSO GOTTEN TO KNOW A LOCAL RETIRED HIGH SCHOOL TRACK COACH, VAN TOWNSEND, AND HE TOO HAS BEEN A GREAT INSPIRATION AS I WORK ON IMPROVING MY TIME AND MY RUNNING FORM. WHEN I GO TO HIS SPEED WORKOUTS, I AM DEFINITELY THE SLOWEST PERSON THERE AND MOST OF THE OTHER RUNNERS ARE HALF MY AGE, BUT VAN DOESN'T TREAT ME ANY DIFFERENTLY. IN HIS EYES, I'M AN ATHLETE WORKING ON A PERSONAL GOAL AND I'M NO LESS IMPORTANT THAN THE FASTER PEOPLE THERE,  AND THAT REALLY MEANS A LOT TO ME.

What are your new fitness goals?

RIGHT NOW I AM VERY FOCUSED ON IMPROVING MY MARATHON TIME. THERE ARE GUYS MUCH OLDER THAN ME RUNNING FASTER MARATHONS, SO I KNOW ITS IN MY REACH TO GET THERE. I ALSO LOVE OBSTACLE RACES. I JUST DID TWO TOUGH MUDDERS ON BACK TO BACK WEEKENDS AND I WANT TO TRY ALL THE OTHER ONES OUT THERE. THOSE ARE APPEALING BECAUSE THEY ARE OBVIOUSLY MUCH MORE ABOUT TOTAL BODY FITNESS AND I DON'T WANT TO BECOME TOO ONE DIMENSIONAL. THE STEREOTYPE OF THE DISTANCE RUNNER IS A VERY THIN, ALMOST SICKLY LOOKING PERSON. I DON'T WANT TO BE THAT AND THAT IS WHY I CONTINUE TO BE RELIGIOUS ABOUT WEIGHT TRAINING. LUCKILY, MY STRENGTH COACH IS CUSTOMIZING MY TRAINING SO THAT I CONTINUE TO GAIN POWER, SPEED AND STRENGTH, BUT I DON'T BULK UP TOO MUCH. I LOVE CROSSFIT TOO AND WANT TO CONTINUE WITH THAT BUT IT HAS BECOME A HUGH CHALLENGE FOR ME TO CONTINUE THAT WITH THE SAME INTENSITY I HAD INITIALLY WHILE ALSO RUNNING HIGH MILEAGE WEEKS. I HAVE LEARNED MORE AND MORE THAT REST AND RECOVERY IS ABSOLUTELY CRITICAL FOR ME. I USED TO FEEL GUILTY ABOUT TAKING A DAY OFF, BUT NOW I AM THE OPPOSITE. I'VE BECOME VERY GOOD AT READING MY BODY AND I JUST KNOW WHEN I NEED TO TAKE A DAY OR TWO OFF.  I COME BACK STRONGER AND BETTER THAN BEFORE WHEN I DO THAT. WHEN I DON'T LISTEN TO MY BODY AND PUSH TOO HARD, I SOMETIMES GET SICK OR REALIZE THAT WHAT I'M DOING IS COUNTER-PRODUCTIVE AND I'M NOT MAKING ANY PROGRESS.

What advice do you have for someone that is in a similar situation to you before you made the transition?

LOOK FOR INSPIRATION AND LATCH ONTO IT. IF IT IS NOT COMING FROM WITHIN, THAN LOOK FOR EXTERNAL INSPIRATION. DO IT FOR YOUR KIDS OR YOUR SPOUSE. KNOW THAT YOUR DAY-TO-DAY QUALITY OF LIFE WILL IMPROVE IMMENSELY IF YOU COMMIT TO FITNESS, NOT TO MENTION THAT YOU WILL GAIN CONFIDENCE. IN AN EVER AND FAST-CHANGING WORLD, CONFIDENCE CAN BE IN SHORT SUPPLY. WE ARE ALL BOMBARDED WITH CHALLENGES IN OUR LIVES AND WE CAN ALL USE ALL THE SELF-CONFIDENCE WE CAN MUSTER TO GET THROUGH THE DAY-TO-DAY GRIND.

ALSO, JUST MAKING A COMMITMENT TO A PARTICULAR RACE IS A GREAT MOTIVATOR. ONCE I DECIDED I WAS GOING TO RUN MY FIRST 5K, I HAD SOMETHING TO TRAIN FOR THAT WAS CONCRETE. FOR ME, TRAINING FOR THE SAKE OF TRAINING IS VERY HARD. WHEN I'M TRAINING, I WANT TO BE THINKING ABOUT WHAT MY NEXT SPECIFIC GOAL IS. IT COULD BE TO TRY SOMETHING NEW, LIKE A NEW OBSTACLE RACE OR TO IMPROVE MY TIME ON MY NEXT 10K.

What have you learned about gear, shoes, pre and post race diet, training…etc?

I'M STILL LEARNING A LOT ABOUT THESE THINGS AND IT IS CLEAR THAT THERE IS NO CONSENSUS. THERE'S A LOT OF MARKETING HYPE OUT THERE AND IT CAN BE VERY FRUSTRATING TO SORT THROUGH ALL THE BS AND FIND OUT WHAT THE TRUE SCIENCE IS. SO, I READ A TON AND TRY TO ARM MYSELF WITH AS MUCH INFORMATION FROM AS MANY DIFFERENT SOURCES AS POSSIBLE. I'M WEARY OF 'DRINKING THE KOOL-AID' OF ONE PARTICULAR PHILOSOPHY TO THE DETRIMENT OF ALL OTHER OPTIONS. I THINK THERE IS SOMETHING POSITIVE YOU CAN TAKE FROM JUST ABOUT ANY DIET OR TRAINING PHILOSOPHY. RIGHT NOW, MY DIET IS CARB-HEAVY BECAUSE OF ALL THE RUNNING I'M DOING. I REALIZE THAT IS A NO-NO IN SOME CIRCLES, BUT IT WORKS FOR ME AND I'VE MANAGED TO LOSE SOME WEIGHT IN THE LAST SIX MONTHS. I'M BIG ON POST-WORKOUT RECOVERY DRINKS WITH CARBS AND PROTEIN. I'VE FOUND THAT WHEN I DON'T DO THAT, I'M DEFINITELY MORE SORE THAN USUAL THE NEXT DAY. PRE-RACE AND DURING RACE NUTRITION IS SOMETHING I'M STILL EXPERIMENTING WITH. I DON'T THINK I'VE FOUND THE BEST STRATEGY FOR ME. I HIT THE WALL HARD EVERY TIME IN MY MARATHON RUNNING, EVEN WHEN TAKING GEL PACKS WHILE RUNNING. I HAVE BEEN TRAINING ON AN EMPTY STOMACH ON PURPOSE, EVEN ON MY LONG RUN DAYS. I HAVE BEEN DOING THIS TO TRY TO TRAIN MY BODY TO BE MORE EFFICIENT AT BURNING FAT, BUT NOW I'M BEGINNING TO THINK THAT I NEED TO DO THE LONGER RUNS WITH SOME KIND OF PRE-RUN NUTRITION AS WELL AS NUTRITION DURING THE RUN ITSELF. I'VE RECENTLY READ ON SOME BLOGS THAT THE STOMACH WILL SHUT DOWN IN A LONG RUN TO HELP THE BODY FOCUS ON THE RUN ITSELF, MAKING GEL PACKS USELESS. THIS PROBABLY EXPLAINS WHY THEY HAVEN'T REALLY WORKED FOR ME. BUT SUPPOSEDLY, THAT CAN CHANGE BY TRAINING WITH THE GEL PACKS. SO THAT IS SOMETHING I'M PROBABLY GOING TO EXPERIMENT WITH.  FOR ALL THE RACE DISTANCES, I'VE BEEN MAKING GREAT SPEED GAINS LATELY EXCEPT FOR THE MARATHON BECAUSE OF THE GLYCOGEN DEPLETION PROBLEM.

AS FOR GEAR, I'M RUNNING WITH ZERO DROP ALTRA SHOES. INITIALLY, THEY CAUSED ME A LOT OF ANKLE PAIN, BUT THANKFULLY THAT HAS GRADUALLY SUBSIDED. I WORE OUT THE FIRST PAIR AND AM JUST BREAKING IN A NEW PAIR. THEY ARE DEFINITELY NOT CUSHY SOFT SHOES. YOU DEFINITELY FEEL EVERY POUNDING STEP WHEN YOU RUN IN THEM, BUT I BELIEVE THERE IS A LOT OF SOUNDNESS IN THE PHILOSOPHY BEHIND THE SHOES. AS FOR OTHER RUNNING GEAR,  I WAS WEARING COMPRESSION SHORTS BUT STOPPED DOING THAT IN THE LAST SEVERAL MONTHS. I'M NOT SURE WHY, BUT I JUST PREFER RUNNING IN STANDARD RUNNING SHORTS AND I DEFINITELY DON'T THINK MY SPEED HAS SUFFERED.

What injuries, if any, have you encountered?

THANKFULLY NONE AND I ATTRIBUTE THAT MAINLY TO THE STRENGTH TRAINING THAT I HAVE BEEN VERY CONSISTENTLY DOING FOR TWO YEARS. YOU CAN'T BEAT THE FLEXIBILITY AND MUSCLE DENSITY THAT YOU DEVELOP IN A WELL-RUN OLYMPIC STRENGTH TRAINING PROGRAM. ABOUT SIX MONTHS AGO, I  BRUISED MY SHIN ON A FAILED BOX JUMP DURING A CROSSFIT WORKOUT. I WENT TO THE ER BECAUSE I FEARED THAT I MIGHT HAVE GOTTEN A STRESS FRACTURE. WHEN THEY X-RAYED ME, THE ER DOC TOLD ME THAT HE WAS AMAZED AT MY BONE DENSITY AND THAT HE HAD NEVER SEEN ANYONE MY AGE WITH SUCH STRONG BONES. TO ME, THAT WAS A BIG ENDORSEMENT TO CONTINUE WITH THE WEIGHT TRAINING.

I THINK IT WOULD BE VERY DISCOURAGING IF I GOT HURT. I'VE BEEN SICK A FEW TIMES (USUALLY WHEN I'VE STRAINED MY IMMUNE SYSTEM TO ITS LIMITS BY OVER-DOING IT) AND THAT WAS BAD ENOUGH. THERE'S NOTHING MORE FRUSTRATING FOR ME THAN TO BE CONSTRAINED FROM WORKING OUT FOR LONGER THAN TWO DAYS. WHEN I HAVE TO WAIT A WEEK OR MORE TO RECOVER FROM AN ILLNESS, IT IS AGONY FOR ME.

How did you overcome these injuries?

BOUNCING BACK FROM ILLNESS IS ALWAYS A BUMMER BECAUSE I DEFINITELY LOSE CARDIO FITNESS AND HAVE TO WORK REALLY HARD TO GET IT BACK. NOT SO BAD WITH STRENGTH FITNESS THOUGH.

What advice do you give someone getting ready to run their first marathon?

RUN A TRIAL MARATHON FIRST. IF YOUR GOAL IS A JANUARY MARATHON, RUN ONE IN OCTOBER AS A TEST. I THINK THERE IS A LOT OF VALUE TO DEMYSTIFYING THE MARATHON. THERE IS A LOT OF SPECTACLE WITH ALL THE PEOPLE INVOLVED AND IT CAN REALLY CONTRIBUTE TO PRE-RACE JITTERS. IF YOU DO A TRIAL MARATHON BEFORE YOUR "REAL" ONE, YOU CAN ELIMINATE A LOT OF THOSE QUESTIONS YOU HAVE ABOUT WHAT THE RACE WILL BE LIKE.  YOU DON'T HAVE TO FINISH IT. JUST RUN ONE TO SEE HOW YOU DO IN RACE DAY CONDITIONS. IF YOU FINISH IT, SO MUCH THE BETTER. THAT IS ESSENTIALLY WHAT I DID. I HAD THE GOAL OF A JANUARY RACE AND DECIDED ON A WHIM TO RUN ONE IN OCTOBER JUST TO SEE HOW I WAS PROGRESSING IN MY TRAINING. AT THAT POINT, MY LONGEST RUN HAD ONLY BEEN 18 MILES.  I WOULD HAVE BEEN HAPPY TO HAVE RUN AS FAR AS I COULD DURING THE RACE AND DROP OUT, BUT I JUST KEPT GRINDING AWAY AND I WAS ABLE TO FINISH IT. IT WAS A SLOW TIME TO BE SURE, BUT IT GAVE ME A TREMENDOUS CONFIDENCE BOOST, SO MUCH SO THAT I DECIDED TO RUN ANOTHER RACE THE NEXT MONTH AND IN THAT ONE, I WAS ABLE TO IMPROVE MY TIME BY TEN MINUTES. THE THIRD ONE I RAN WAS THE "REAL" ONE I HAD BEEN TRAINING FOR ALL ALONG AND I WAS ABLE TO IMPROVE MY TIME BY ANOTHER 30 MINUTES! SO, IT WAS DEFINITELY NOT A CONVENTIONAL MARATHON TRAINING STRATEGY, BUT FOR ME, IT WORKED.

Have you done any other events recently?
What did you think about it?

I JUST FINISHED TWO TOUGH MUDDERS IN EIGHT DAYS - NOT SOMETHING I RECOMMEND FOR ANYONE. I'M REALLY SORE RIGHT NOW AND HAVE SCRAPES AND BRUISERS EVERYWHERE, BUT IT WAS FUN AND CRAZY. THE RUNNING PART OF THE MUDDER IS PROBABLY THE EASIEST THING FOR ME OBVIOUSLY - ITS TEN MILES. THE BIGGER CHALLENGE WERE THE THINGS THAT REQUIRE UPPER BODY STRENGTH - THE MONKEY BARS, THE WALL CLIMBS, HAND WALKS, ETC. I WAS ABLE TO CONQUER EVERY OBSTACLE HOWEVER, THANKS AGAIN TO MY CONTINUING OLYMPIC STRENGTH TRAINING. TWO YEARS AGO, I NEVER COULD HAVE ATTEMPTED ANYTHING LIKE A TOUGH MUDDER.  NOW HONESTLY, IT WASN'T THAT PHYSICALLY CHALLENGING - MORE OF A MENTAL CHALLENGE THAN ANYTHING ELSE. WHEN YOU HAVE TO DO OBSTACLES CALLED "THE ARCTIC ENEMA," "ELECTROSHOCK THERAPY," AND "FIRE IN YOUR HOLE," IT CAN BE A LITTLE INTIMIDATING. BUT IN RETROSPECT, NO OFFENSE TO MUDDERS OUT THERE, A MARATHON IS A LOT HARDER.

What are you training for now?

AFTER I REST A FEW DAYS, I'LL GET BACK INTO THE GRIND OF MY TWENTY WEEK MARATHON TRAINING PROGRAM THAT I'M CURRENTLY DOING. MY NEXT MARATHON WILL BE IN OCTOBER AND I HAVE A SPECIFIC TIME GOAL. BETWEEN NOW AND THEN, I'M GOING TO CONTINUE TO RUN AS MANY SHORTER RACES I CAN. I'LL PROBABLY END UP RUNNING 3-4 5K'S, A COUPLE OF 10K'S, MAYBE ONE HALF AND AN OBSTACLE RACE.

Thanks Dave!  Great story!

SealFit from the archives

Goruck is in Chattanooga tonight.  Good luck to all that are participating!

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

120 pushups for time

120 situps for time Army standard

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Workout: A.
Back Squat 5-5-5-5

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Workout B.

SealFit Work Capacity from the archives

Complete the following for time:

60x KB swing (53#/35#)
60x calories on rower
50x KB swing (53#/35#)
50x calories on rower
40x KB swing (53#/35#)
40x calories on rower

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Workout C.

Still Waters Run Deep or Fish Bowl

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Good workout this morning!  Back Squats started light and went to 245 for me because of my calf injury.  I just stayed a little light and did not feel any strain.

The Row/KB workout was not as bad as it looked on the board.  Ended with a 12 minute Still Water.  Clear head...ready to roll

PM Workout:

Warm up:

General warm up

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30 minutes of PT.  Everyone got in a circle and called out exercises and numbers for 30 minutes.  Selection Candidates wore 30 lb ruck.

Pushups, pullups, situps, burpees, bear crawls, crab walks, wall balls, monkey bars, air squats, tabata squats, Russian twists and flutter kicks.

Post workout:

Guys hung out, drank a beer and laughed.  Great way to end the week and start the weekend!

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Post times, reps and/or loads to comments

6-26-14

Hayden hits me with a hose during the 1000 burpee/5 mile Run-Burpee-Run workout

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

5 minutes in front leaning rest (plank)

then, immediately 200 flutter kicks

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Workout: A.
5 mile run

or

Row 500 m

10 burpees

AMRAP 40 minutes

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Workout B.

Bench Press 5-5-5-5-5

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Post times, reps and/or loads to comments

I cant let my calf injury hold back the group.  We need to be running and the one thing I know with running is that you either use it or lose it. 

So, while the guys did a 5 miler, I stayed back and did a 500 m row/10 burpees amrap for 40 minutes. 

I am frustrated with the calf injury.  Got acupuncture yesterday, but I am just going to have to stay off it.  No running or rucking for about 2 weeks.  Then, I will move into it very slowly. 

Our Selection training has started a while back, but we will be doing an intensive 10 week program that starts at the end of July.  I HAVE to be sure that I am 100% healed and ready for the training to begin because there are alot of double days and alot of running and rucking ahead of us.

Sandbag Tailpipe

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Every Minute on the minute (EMOM) do max reps for 30 seconds of Pushups/Situps

Odd Minutes: Situps

Even Minutes: Pushups

Continue for 12 minutes (6 rounds of each)

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Workout: A.
“Tailpipe” – Sandbag style
Partner 1 runs 200m, while Partner 2 Holds the sandbag overhead. P1 and P2 switch roles when P1 returns for the run. Do a total of three sets for time. If the partner holding the sandbag drops it, both partners do 10 burpees for each drop.

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Workout B.

“The Bear and the Rabbit” – Sandbag style
Teams of two complete a total of
4 x 200m laps of Farmer Carry (60/30, per hand)
P1 (rabbit) performs 2 Sandbag Farmer Carry while P2 (bear) runs. When P2 catches up to P1 they switch off. P2 picks up where P1 left off. Continue to do this until a total of 4 x 200m laps of Farmer Carries are completed as a team. Make it harder by carrying heavier Sandbags. Do not run with the sandbags. Rule of thumb, if you can run with them, they are not heavy enough.

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Workout C.

Still Water/Fish Bowl 10 minutes

Post times, reps and/or loads to comments

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Back from my trip to the Florida Keys with the family.  Great trip with nice dolphin on fly and spearfishing for the boys.  My daughter got to swim with the dolphins and we ate some amazing food.  I hurt myself so badly at Chef Michaels in Islamorada and the night before at The Outpost in Marathon that I went on a 24, then 36 hour fast.  I think I ate so much at those dinners that I wasnt even hungry.  I have read that intermittent fasting is good for you...who knows.  I can say that the feeling of being stuffed full is not as good as the feeling of being fasted, to me anyway.

I pulled from the Goruck training page today to do some sandbag work and overhead holds.  I found one that was pretty good.  They took the "Tailpipe" workout from Mark Twight at Gym Jones and put a sandbag twist on it.  We then did a turtle and hare workout which ended up with more running than I thought. 

I am still working to recovery on my calf.  I made it about 100 yards before I felt a painful twinge and stopped immediately.  I rowed the remainder of the workout.

Here are some shots from our recent trip.

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

First dolphin on speargun for Turner

First Dolphin on fly for Hayden

First Dolphin on fly for Turner

First fish on speargun for Turner

First fish with a speargun for 7 year old Reed

Kids in the water with dolphins

Great family fun!

Tuesday, June 24, 2014

"Do not let what you cannot do interfere with what you can do."

John Wooden

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: situp progression x 5 rounds

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Workout: A.

21-15-9 reps, for time of:

Pull-up

Ring Dip

Burpee

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Workout B.

Every 1 min for 10 mins do:

3 Power Snatches, 135/95 lbs

6 Toes-to-bars

9 Box Jumps, 24/20 in

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Post times, reps and/or loads to comments

Beep Test

"The cure for everything is saltwater - sweat, tears or the sea."

- Izak Dinesen

Trevor suggested that we do the Beep Test today.  Here is a video demonstrating:

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout: A.
Beep Test

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Workout B.

Death By Push-up
With a continuously running clock perform:
1 Push-up in the first 1 min, 2 Push-ups in the second 1 min 3 Push-ups in the third 1 min ... Continuing this for as long as you are able. Use as many sets each minute as needed.

Start at round 10

Post times, reps and/or loads to comments

Foot Care Kit

Photo courtesy of Goruck.  Read their tips on foot care HERE

Blisters are going to happen as you are getting ready for an event like Selection or Kokoro.  They may even happen during the event and even if your feet are hard as stones, you need to be prepared to fix them.

In making my kit I continued to think that I was making it so I could help out a team mate because I don't like thinking negatively.  Either way, I will be prepared.

You don't need much to be able to prevent blisters or continue on after some have formed.  My kit fits inside an Altoids box.

The contents are:

Leatherman Micra with scissors

Alcohol swabs

Needles

Thread

Moleskin

Duct tape wrapped on a pencil

Band Aids

This stuff easily fits in an Altoids can and can be waterproofed by putting that in a snack sized ziplock. 

The whole kit can easily be put in your shirt pocket or in any backpack. 

This stuff is what I need, but you may need more or less.  The important thing is to have some sort of a kit that you can use to take care of yourself or a team mate.  It could be the difference in finishing or not or in extreme cases, life or death.

Goruck Selection? SealFit Kokoro?

I received this email today and thought that others might have the same question

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Tom:
 
Love your website, check it every day and incorporate a part of your daily wod to add to my daily wod each morning. What is the “Selection” that you keep referencing? I am 43 and will 44 in September, I am wrestling mentally with attempting the Sealfit 20X challenge in September. Haven’t signed up for it yet but am moving closer every day. What is your experience with it?
 
Layne

and his follow up:

Thanks, and yes. On the other issue, I have been doing crossfit for over a year, am respectable in my performance at the box (not going to become master qualified at this point) but want to push myself a bit. Is the 20X challenge that opportunity? Have you completed it or Kokoro?
 
LCJ

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My son, Turner 16, during his SealFit 20x

SealFit Kokoro?  SealFit 20x?  Goruck Selection?  Goruck HCL? Death Race? Leadville? Tough Mudder?  Spartan Beast?  What the hell are you talking about?

I guess this world of events that try to kill you may not be in everyone's vocabulary.  I had no idea what any of these things were just over two years ago.  So when I talk about these events on this blog, some people may not know what in the world I am talking about.

Layne's email was a reminder of this and I hope that others who are interested but don't understand something I talk about here will simply send an email.  I will do my best to explain.

As for Layne, he is 44 and doing well in CrossFit but looking for a bigger challenge to celebrate his birthday.  Well, there are some great challenges out there.  Here are some explanations and suggestions of things that are currently on my radar:

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Log PT in the surf at SealFit Kokoro 30

SealFit

SealFit is run by CEO and founder, Mark Divine, former Navy Seal.  He has created an amazing training program that incorporates the 5 mountains of development (Physical, Mental, Emotional, Awareness, Kokoro) and is the finest all around program I have ever seen.  He has a training center in Encinitas, CA and runs academies and events from there as well as in remote locations.

Academies: SealFit offers 3 Academies

SEALFIT Fundamental Academy

This is a 3-day SEALFIT Academy that focuses on the fundamentals of the SEALFIT physical training model and Unbeatable Mind principles. The event is available only as a live-in option at SEALFIT HQ. One can attend as an individual by enrolling in a public event through the SEALFIT.com web site, or you can contact us to customize a private event for your corporate team. There are no physical pre- requisites for this event. Read More

SEALFIT Comprehensive

Not for the faint of heart, the Comprehensive Academy stretches you far beyond your current levels of performance and success. This is deep, immersive training into SEAL philosophy and 20x principle, helping you tap into deep inner power that can forever transform your life. Read More

SEALFIT Immersion

The 3 Week SOF Immersion Academy could be just what you’re looking for. Based on THE original program Coach Divine designed for Special Operations candidates in 2007, it is the longest, most in-depth SEAL program currently offered to civilian trainees.

http://sealfit.com/sealfit-academies/ 

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SealFit also trains the mind with Unbeatable Mind

http://sealfit.com/unbeatable-mind-events/

The Unbeatable Mind program is fantastic.  I am an Unbeatable Mind Member and work on it every day.

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SealFit also offers 2 signature events

20x is designed to teach you that you are capable of 20x more than you currently believe.  It works...trust me.

http://sealfit.com/sealfit-events/20x-challenge/

Then, there is Kokoro, a 50 hour event.

From Sealfit.com

SEALFIT Kokoro Camp is, quite simply, the world’s premier training camp for forging mental toughness, modeled after the US Navy SEAL Hell Week. Yes, it is brutal. No, it’s not for everyone. You may not qualify, or make it through the training. Yet, if you’re ready for this challenge… - See more at: http://sealfit.com/sealfit-events/sealfit-kokoro-camp/#sthash.XcmOalkG.dpuf

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I am a proud graduate of SealFit Kokoro class 30.  I highly recommend this and all other events SealFIt offers, but I do not suggest that you take Kokoro lightly.  Train for it specifically and plan no less than 4 months on top of your lifetime best physical fitness level to be ready for this.  Repeat...no joke.

Further, I recommend the SealFit program and Unbeatable Mind for everyday training and a way of life.  They are far more than just a challenging event.  Mark Divine and the elite staff can show you how to challenge yourself and grow daily in all 5 areas of focus.

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Our Team in Goruck class 404

Goruck

Goruck is an organization founded and run by Green Beret Jason McCarthy.  I love Goruck events!  They have several events that stair-step in difficulty culminating in the ultimate, 48 hour Goruck Selection.

These descriptions come directly from the Goruck.com website

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Goruck Light is an introduction to the team-based training found in Special Operations. It is also much less grueling than our original event, the GORUCK Challenge. Your class will consist of up to 30 participants (aka members of your new GORUCK family). One Cadre, an experienced member of Special Operations, will teach leadership as your class overcomes adversity to become a team. Team being a very important word. GORUCK Light is a team event, never a race. 

4-5 Hours, 7-10 Miles
Average Pass Rate: 99%

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Goruck Challenge is a team event, never a race. Think of it as a slice of Special Operations training where - from start to finish -- a Special Operations Cadre challenges, teaches, and inspires your small team to do more than you ever thought possible. Leadership is taught and teamwork is demanded on missions spanning the best of your city. The hardest part? Signing up.

8-10 Hours, 15-20 Miles
Average Pass Rate: 94%

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The intent of the Goruck Heavy is to build better Americans, 24 hours at a time. Through the GORUCK Heavy, participants learn a different side of themselves from lessons learned from the Cadre. These lessons learned are either from the different backgrounds each Cadre has in their respective military or civilian careers and sharing experiences from overseas conducting kinetic and non-kinetic operations. These lessons learned are then applied in a 24 or more hour class through different events in a practical setting through shared misery, pushing each participant past their perceived mental, physical, and psychological breaking points.

The GORUCK Heavy is designed around six key objectives:

1. GR Heavy will be the ultimate team event.
2. Conduct leadership under very stressful conditions.
3. Theme is built around AMERICA and why we are the greatest country in the world.
4. This is a GORUCK Selection prep course.
5. Earn your “individual” patch.
6. Heighten each participant’s sense of accomplishment.

24+ Hours, 40+ Miles
Average Pass Rate: 50%

Goruck HCL There is not an official page for this but HCL stands for Heavy, Challenge, Light.  Yes, people sign up for all 3 and do them consecutively.  Seem like the hardest thing ever?  Well they have another...

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Goruck Selection

48+ Hours. Selection is an individual event. Our Cadre will enforce a standard adopted from our roots in Special Forces Assessment and Selection. Those participants who do not meet the standard at any point will be performance dropped at our discretion. Selection begins with a gear inspection and PT test.

Is This For You?

Probably not. Selection is not for everyone.

48+ Hours, 80+ Miles
Average Pass Rate: < 10%

Here is another 3rd party article about Selection.  http://alldayruckoff.com/training/goruck/selection/

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Death Race

(description from the Death Race website)

The Death Race is the ultimate challenge, designed to present you with the unexpected and the completely insane! Nothing else on earth will challenge you like The Death Race, both mentally and physically.

Every Death Race is it’s own uniquely brutal challenge, no two races are alike. The race, created by Ultra athletes Joe Desena and Andy Weinberg, was developed as a way for athletes to test themselves both mentally and physically. The Death Races take place in the unexpectedly challenging terrain of the Green Mountains in and around Pittsfield, Vermont and have lasted over 70 hours. We provide no support. We don’t tell you when it starts. We don’t tell you when it ends. We don’t tell you what it will entail. We want you to fail and encourage you to quit at any time.

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As if one Death Race wasn't enough, they now have several to choose from:

Summer

Winter

Team

Mexico

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They also have training camps which look fun in some sort of demented way

Training Camp

The Death Race has an affiliation with Spartan Race which offer a difficult but far less intense series of races called Spartan races.  They are obstacle races that range between 3-12 miles.

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As you can see there are plenty of challenges out there.  These are, of course, in addition to an ultra marathon, Ironman, Obstacle Races or something like the Western States 100, or worse...the Leadville 100.  If you want a challenge, they are out there...just don't kill yourself.

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My take on all of these things

I am all for them if they help you to grow as a person.  Of the events listed, I have only done the SealFit Kokoro camp, Goruck Challenge and am currently a SealFit and Unbeatable Mind member.  The entire philosophy of SeaFit is to grow and to reach new levels of performance both mentally and physically.  It is an overwhelmingly positive experience.

Goruck is also an overwhelmingly positive experience designed to build better Americans and teach you about leadership and team work.  I love these aspects about both Goruck and SealFit.  Selection, however, is a different animal altogether.  It is not a team event and they seem rather proud of the 10% pass rate.  We will see how that one goes.  That is what I am currently training for.

I don't know enough about the others to have an opinion.  I can tell you that I am drawn to the challenge and I think that doing Kokoro, Selection and a Death Race would put me in a pretty elite little group.  I am getting WAY ahead of myself...only 1/3 the way there and Selection is not something that you look past...or really even anything that you look forward to.

I like it that there are goals out there beyond where I am currently and I am sure that there are other events that i don't even know about that are equally as challenging as some of these.  If you know of any, put them in the comments.

So, to answer your question, Layne, I strongly encourage you to do the 20x.  I watched my 16 year old son go through it and it is no joke either.  He was transformed into a man in 12 hours.  The effect was not fleeting, but permanent.  Every 16 year old should be required to do a 20x.  You will grow, you will develop and they will challenge you.  Sign up, make sure you are in shape and can exceed the standards easily and be prepared to give it your absolute best throughout the entire event and you will do just fine. 

Anyone out there preparing for any of these events?  Alumni of any?

Sprints

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout: A.

Sprint, 200 m Rest 1 min

x 8 rounds

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Workout B.

Every 2 mins for 10 mins do:

Burpee Box Jump Over, 30 in, 1 min Rest 1 min

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Post times, reps and/or loads to comments

SealFit from 12/22/09

"There are no great people in this world, only great challenges which ordinary people rise to meet."

-William Frederick Halsey, Jr.

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From this morning...30 lb ruck makes this extra tough

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: 10 minute sandbag get-ups with 60 lb bag for max reps

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Workout: A.

SealFit Work Capacity from 12/22/09

2000 m Row

Rest 2 mins

30 Hang Power Cleans 95 lbs

30 Pull-ups

30 Kettlebell Swings 53 lbs

30 Burpees

20 Hang Power Cleans

20 Pull-ups

20 Kettlebell Swings 53 lbs

20 Burpees

10 Hang Power Cleans 95 lbs

10 Pull-ups

10 Kettlebell Swings

10 Burpees

For time.  Selection Candidates wear 30 lb ruck throughout entire workout

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Workout B.

Still Water Runs Deep

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Post times, reps and/or loads to comments

SealFit has been archiving workouts for many years and there is some real gold to be found in their archives.  I ran across this one in my notes and included it today.  It fit with what I was trying to accomplish.  Pile a 30 lb ruck on top and it was perfect.

We had a visitor today who was brought in by a member who has been a little absent.  Good to have both of them today.

Ruck PT

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:  Situp progression 30% of 2 min max +5 reps x 3 rounds.  4th round work full minute for max reps

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Workout: A.

Bear Crawl down and back ( approx 50 m)

20 burpees

Crab Walk down and back

20 situps

Partner Wheelbarrow down/switch and come back

20 x pick 120 lb sandbag up put it on top of jerk box and push it to the other side.  Partner repeats.

Ruck 400 m with 50 lb ruck and 120 lb sandbag.  Switch as needed

Amrap 25 minutes

Selection candidates wear 50 lb ruck throughout workout.  Never let it touch the ground.  On feet during situps, in front during crab walk.

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OR (for those who might not like crawling around on the ground as much as the rest of us)

Cindy

5 pullups

10 pushups

15 squats

AMRAP 20 minutes

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Workout B.

Bench 5-5-5-5

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Finisher: Blog or "Big Girl" over the shoulder throws.  The Blob which has been renamed "Big Girl" is a big exercise ball that I filled with water.  I think it probably weighs about 150 pounds.  It is a good finisher to take the ball from the ground and go up and over the shoulder.  This ball is also far easier on the driveway than the concrete Atlas stones.

Post times, reps and/or loads to comments

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