Mon Aug 24, 2015

Back from SealFit Basic Training seminar.  It was really a wonderful experience to be part of so many like minded people getting together to learn, share and grow. 

It was an interesting group comprised of individuals drawn to SealFit from the physical mountain like the Kokoro graduates and others who found their way to Encinitas through the Unbeatable Mind program.  The program went over the SealFit principles of the 5 Mountains that we train every day (Physical, Mental, Emotional, Intuition and Kokoro).  I really enjoyed reconnecting with a few of my Kokoro 30 swim buddies.

Back at the RRL we did this one today:

RRL Warm Up

Warm up Back Squat

Then

Back Squat

5-5-5-5-5

Then

EMOM for 8 minutes

Snatch x 2

Then

Row 1000

50 OHS @ 95 lbs

25 Burpees

For time

Tuesday Aug 18,2015

RRL Warmup

30 Overhead Squats

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars 

Then

GI Jane

100 Burpee Pull-ups  

For time

Monday Aug 17

Mulch Community Service Workout this morning

Indian Run to the nearby school

Move mulch for 30 minutes.  Partner workout:  20 burpees while partner uses rake or pitchfork or wheelbarrow, switch until job is done

Indian run home

Then

5 Sumo Deadlift Highpull

5 burpees

10 min AMRAP

With partner, 2 man teams.  Partner 1 does 5/5 while Partner 2 rests.  Switch and get in as many rounds as possible in 10 minutes.

Josh and I got 22 + 4 SDHP

Michael and Chris got 26 rounds!

Great work everyone.  I am proud of the RRL today

Sunday Aug 16, 2015

Track/Stadium workout

Up every staircase and do 3 burpees.  Go around the stadium like that. 

at one end, do 5 dips

other end, 20 vups

x2 laps

Then

Suicide sprint 50 yards

then

Bear crawl 20 yards/lunge 20 yards for 100 yards

return with Burpee braod jump/sprint

then

teams of 3

run 1 lap while team mates hold plank

then

Lateral burpees over tackling dummies

x3

hops over tackling dummines

x3

Indian run through campus

Make up your own or do this one or make up your own, but go for 1 hour continuous effort.

I wore a 28 lb vest today

Friday Aug 14, 2015

The Quest for the Giant Bluefin Tuna continues!

Great workout today that will certainly help with mental toughness and overall output.

1. Every Minute on the minute (EMOM)

Odd minutes- 12 Wall Balls + 5 Toes to Bar (T2B)

Even Minutes- 12 Kettlebell Swings @ 70 pounds + 5 T2B

14 Minutes

2. 2 mile hill run

Great workout and great format.  The 12+5 was perfect for this.  Both exercises allowed for the reps to be easily completed in the first few minutes but became progressively harder as the workout went on.  It was possible to complete if you were going at max intensity. 

Love this format and I really love the EMOM workouts which are essentially an interval workout

Have a great weekend

Thurs August 13, 2015

RRL Warm up

then

Row 500m x 3

Not for time, just loosen up and row each interval a little faster than the last

3 Handstand Pushups

30 Double Unders

3 Cleans at bodyweight

x 6 rounds

Wednesday August 12, 2015

From Dan Cerillo's CrossFit Bellvue

Run 1 mile

100 Thrusters @ 45 pounds

200 Leg Levers

300 4 count flutter kicks (yes...that is 1200 singles)

Run 1 mile

Mon 8-10-15

I had the opportunity to be an intern coach at SealFit 20x at the SLTC facility this weekend.  Having graduated  SealFit Kokoro 30 and surviving 20 hours in Goruck Selection, this training was not new to me.  However, coaching was different. 

Kokoro changed my life and I learned lessons that I use everyday for success in my business, family and personal relationships.  I learned lessons that didn't really sink in for a year.  I am so grateful for that experience.

The opportunity to be on the other side of the training is one that I enjoy because I learn more as a coach than I did as a student.  Thank you to SealFit, SLTC and the students of this class for letting me be a part of it.  The entire finishing class are studs in my book.  You showed up, overcame your doubt and fear and accomplished 20x more than you believed was possible. 

I lead the group through our Gratitude exercise and Stillwater.  Unfortunately for them, the event was not over and it broke into chaos shortly after.  I recommend slowly coming back to consciousness rather than getting hit with a hose...

Today at the garage:

Back Squat

5-5-5-5-5

Then

5-10-20-10-5

Front Squat @ 95 lbs

Box Jump/Step Ups @ 30"

Sumo Deadlift Highpull @ 95 lbs

5 mile Run

WOD: 5 mile run

Friday

Run 5 miles

We did a familiar and popular course, but chose to run it the reverse way that we normally do it.

RRL-up Minnekahda Place-Down Minnekahda Rd-Winding Way-Left on Riverview, Left behind park to Young-Up Young and take right on Mississippi-To old RRL-return same way but pass Winding way, cross Hixson Pike, up Duane, right on Dallas-Back to RRL

37:57

Ethan Reeves

Tough one this morning

Ethan Reeves

10 Cleans @ bodyweight

10 pushups

complete one set every 2 minutes.  Rest is determined by how quickly you can complete set.

I started at 175, had to drop to 155 then ended at 135.  One day I will be able to complete this at full bodyweight.

8-5-15 Rahoi

Here is a guy doing Rahoi in his backyard.  He gets 8 rounds + 13 reps which is good.  I got 7+22

Thruster

10-5-4-3-2-1

weights

95-115-135-155-165-165

then

Rahoi

12 Box Jumps @ 24 in

6 Thrusters @ 95 lbs

6 Bar Facing Burpees

AMRAP 12 min

Beep Test/Front Squat

Beep Test today. 

See this post and this one for our previous Beep Tests and a video of how to do it and our exact recording that we listened to.

Very simple...Start a 20 meter shuttle run when the beep sounds.  Turn around and come back on the next beep.  Continue as long as you are able.

Top times were Jimmy and Josh coming in on the first heat in the low 11 to 11.3 and Rusty getting 11.4 and me with 11.8, my new PR.  Mike Drew threw a shoe in the late 10's because of the new super grippy driveway and was out.  It was unfortunate because I think that Mike can get into the 12th round pretty easily.

We did 2 groups.  Group 1 did the Beep Test while Group 2 did

Front Squat 5-4-3-2-1

By the Way, here are some before and after shots of the driveway.

Before

AFTER

I added sand to the mix for super grip.  We havent tried Bear Crawls yet or pushing the sled...

I hope it is not too aggressive.  I can promise you that no one is going to slip on this driveway!

8-3-15

Monday morning Grinder

Run 400 m

25 pullups

x 6 rounds

For Time

My time was 17:00 even

8-2-15

Sunday active recovery

Run 3 0r 5 miles

No clock, just run slow and get in the miles

Hydrate extremely well

Work on mobility

7-31-15

Great one this morning with some new guys at the RRL.  Welcome...hope you return

2 workouts...both with the same format.  EMOM  Every Minute on the Minute...even minutes one exercise and odd minutes another.  Both 12 minute running clocks.  Love this format

1. Even minutes- Power Clean + Hang Squat Clean @ 155 lbs x2

  Odd Minutes- 1 Bar Muscle Up + 1 Chest 2 Bar Pullup + 1 Toe to Bar

2. Even Minutes- Wall Ball Amrap

  Odd Minutes- 5 burpees

Last minute Max Burpees

Have a great weekend!!

7-30-15

Nothing like squatting in red skinny jeans...Trey is one of a kind

Looking forward to being back in the Garage tomorrow.

In my absence, the guys did this:

6 RFT:

6 rounds for time of:

Run, 400 m

25 Burpees

Bench Press

5-5-5-5-5

Rusty's Alternative

This morning, while I was out of town fishing, Rusty came up with an alternative workout 

That looks fun, but not as much fun as this

Or this

Or this

Back in the garage on Friday morning. See you then 

5 mile run 7-29-15

5 mile run on the hills of n Chattanooga 

for time...of course

The Chief

One of my favorites this morning

The Chief

3 power cleans @ 135 lbs

6 pushups

9 squats

amrap 3 minutes

x5 rounds

rest 1 minute between rounds

sweat index 9.8 this morning. Awesome ... Love it!!

7-24 and 7-27-15

Congratulations to the NEW FITTEST PEOPLE ON THE PLANET:

Ben Smith

Katrin Tanja Davidsdottir

Our workout Friday did not resemble the CrossFit Games.  The amount of volume that these athletes are asked to perform is mindblowing.  The weights are getting heavier and the times are getting faster.

Here is ours from Friday:

SealFit Monster Mash

For time:

50 Sandbag Box Step Ups, 60 lbs, 20 in

10 Sandbag Get Ups,

60 lbs Sandbag Run, 60 lbs,

200 m 20 Sandbag Clean and Squats, 60 lbs

Sandbag Run, 60 lbs, 400 m

20 Back Squats, 60 lbs

Sandbag Run, 60 lbs, 200 m

10 Sandbag Get Ups, 60 lbs,

20 in 50 Sandbag Box Step Ups, 60 lbs, 20 in

Great workout.  Sweat index: 9.7

Then after a weekend of rest and driveway repair:

Run 400 m

15 Kettlebell Swings @ 70 pounds

15 Push Pres @ 115 pounds

x 3 rounds