Thursday June 9, 2016

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So much to catch up on...

My son Turner graduated high school and to celebrate a tremendous amount of hard work, I took he and his brother, Hayden, to Christmas Island in the S Pacific.  It is easy to get there...just fly to Hawaii, spend the night and then fly 3 more hours toward Fiji to the middle of the ocean and land. 

This place is bonefish central.  It is the single best destination in the world for sight fishing bonefish on the fly.  Simply incredible.  We walked 6 miles of ankle deep water one day catching bonefish the whole way.  Every day was a walking day.  Lots of walking. 

It was a great trip and one that none of us will ever forget.

I managed to stay in reasonably good shape with my trusty deck of cards, 6 mile runs and tons of walking. 

In Hawaii, we climbed 2 volcanos, Diamond Head which was nice, but touristy and a far more intense Koko Head Crater, which was a series of 1654 railroad ties laid straight up a mountain roughly 1 mile long.  No switchbacks here, just straight up. 

I loved Hawaii and will spend more time there eventually.  Lots more hiking and exploring to do there!

Upon returning, I spent Friday in the garage and enjoyed every second with my friends. 

Saturday, we jumped in the car and drove from Chattanooga, TN to Badlands National Park which is about 22 hours.  After touring the park in the morning we hit it hard for the 9 hour drive to Bozeman, MT.  A little walking and some pushups were all I could muster along with extended sessions of the couch stretch to fix the incredibly long sitting spells we have had since leaving for Christmas Island. 

The following day we moved to Gardiner, MT and got my son set up with his summer job in Yellowstone National Park.  I did this when I was 20, he is doing it at 18.  It is an incredible opportunity for any young person to experience our National Parks by working in them for the summer...highly encouraged.

In Gardiner, I found a stairway that went down to the Yellowstone river.  There was an 8 foot platform that was just a few feet from the river.  Snaow melt had the river swollen and running hard.  It was the perfect place to do the Wim Hof Breathing and then hit 2:00 max efforts for Pushups, Situps, Flutter Kicks and Squats x 2 each and then sending my results to Wade in Afghanistan.  

We drove through the park and saw some of our favorite things, including my niece who is also working in the Park this summer. 

Another workout with squats, Lunges and pushups took place on the little river platform and then it was time to go home.  My son is all settled in, and it is time to get back.

2 am, we made it back to Chattanooga and I was up at 5 am in the garage with my friends. 

This morning:

Shoulder Press

3-3-3-3-3

 

Run 400 m

15 GHD situps

AMRAP 15 minutes

 

Ruck 1 mile

45 pounds

AFAP

 

Glad to be back!  Glad I went!

Friday May 20 2016

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Trevor gave it his all on this Kalsu workout.  While I might be able to keep up with him on some workouts Kalsu is NOT one of them.

This is Trevor. 

Trevor gives his 100% in every workout and pushes everyone around him to do the same.  Trevor and I are very close in many workouts.  He is much stronger than me, but I am able to make up for it with some gymnastic movements and running.  This puts us in a photo finish on alot of days.  He always pushes, always.  If I am to stay with him or beat him, I have to push...hard.

Through these daily workouts, we have developed respect, friendship and most importantly trust.  I know he will always be there and I hope he knows the same.

Everyone needs a "Trevor" in their life.  I am a very lucky man that I not only have the real Trevor, but a group of 20-30 other "Trevors" who push me to be better physically, emotionally, spiritually, mentally, and ethically every single day.  Trevor and the rest of my group hold me accountable for the things that I say I am going to do, make sure that I stay humble, prevent me from ever backsliding and make me a better person through their friendship.  This friendship is forged daily through sweat and humor.

Today, I planned to take it kind of easy, but Trevor found a position next to me and pushed me to not only give 100% today, but to set a PR on the workout.  I did get a PR but I still didn't beat Trevor!

5 AM

Wim Hof Breathing

Death By Pullups

then

Death By GHD...starting at 5 reps

The "Death By" format is simple and effective.  Start a clock.  During the first minute, get 1 rep.  2nd minute...2 reps.  3rd minute...3 reps.  Continue like this until you can not keep up with the clock.  It is a great travel strategy as it can be used with any exercise.  All you need is a stopwatch.

I finished 20 rounds and got 18 of the 21st round which was better than I had ever done.  Trevor finished the 21st round and got 16 of the 22nd.  OUTSTANDING!

If you dont have a Trevor in your life...find one.  Find a bunch of them.  Your Trevor doesnt have to be able to Overhead Squat 285 like my Trevor can, but they do need to be able to push you to be your best, do your best and never settle for mediocrity. 

Thursday May 19, 2016

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5 AM

Deadlift

5-5-3-3-1-1-1

then

15 calories Assault Bike

1 Legless Rope Climb

x 4 rounds

 

For the first time ever, I injured my hamstring on a deadlift.  I guess I have heard of others doing it, but I have never felt any sort of twinge in my hamstrings whatsoever on this exercise.  Today, on my final rep, it popped like someone flicked me with their finger on the back of my leg.  I dropped the weight immediately.  It is sore, but should be ok in a couple of days.  I guess I am getting older.

 

 

Tuesday May 17, 2016

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René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

 

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Monday May 16, 2016

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5:02 am

Wim Hof Breathing

4 rounds + pushups (94) 

Then, we have continued to incorporate the hanging and light weight raises for our shoulder health mixed with our standard workout.  I really like the way my shoulders are feeling and others are getting some relief as well.

Bar Hang :30

15-50 front raise with 2.5-5 lbs

GHD 20

Bar Hang :30

15-50 side raise with 2.5-5 lbs

Hip Extension 20

Bar Hang :30

15-50 rear raise with 2.5-5 lbs

The rep scheme and weight depends on the health of your shoulder.  For those with injuries or creaky old shoulders, start with no weight or just a water bottle or something.  The idea is to be able to build to at least 50 reps of each exercise with 5 lbs and then go beyond to 7 or 10.

Then

Overhead Squat 5-5-3-3-1-1-1

then

2 man team

Assault Bike 15 calories

8 single arm Kettlebell snatch (alternating) with 70 lbs

AMREPS 15 minutes

Both partners working at a time...alternating.  If you finish before your partner, simply rest a few seconds.

We did not have enough Assault Bikes so we also used rowers on this one and found that a 10 calorie row was about equal to the 8 snatches.  Trevor and I did the Row/Snatch and it was a great workout.  17 rounds + 4 snatch and 5 calories.

Thursday May 12, 2016

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““The quality of a person’s life is in direct proportion to his commitment to excellence, regardless of his chosen field of endeavor.”
”
— Vince Lombardi

5 am

Bulger

Run 150 m

7 Chest 2 Bar Pullups

7 Front Squats @ 135 lbs

7 Handstand Pushups (HSPU)

x 10 rounds for time

 

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Tuesday May 10, 2016

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5 AM

Small

Row 1000m

50 Box Jumps - or step ups for old guys

50 Burpees

Run 800 m

X 3 rounds for time

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday May 6, 2016

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Today was Wade's last day before shipping off to Afghanistan for a while.  We will miss you Brother!  Be safe.

We said Bon Voyage to Wade and remembered a hero with today's workout:

Hortman

Run 800

80 Air Squats

8 Muscle Ups

AMRAP 45 minutes

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

 

Wednesday May 4, 2016

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Beep Test today

You can search Beep Test in my search bar on this blog and see the other posts for this test.  I really like it as an occasional test and I like it even more when I improve upon my last score...like today.

The search feature brings up these posts

 

It is a simple test using a measured 20 m shuttle run and the same recording each time.  We have used this one each time

Today, I beat my previous score of 11.8 and improved to 11.10.  I think it is possible for me to get 12 rounds, but it was becoming incredibly difficult at 11.10.  I know I had another round or so in me today.  I fell slightly behind in the 10th round but was able to catch up and make it into the 11th.

We finished with some core work and mobility.  Great day, awesome weather and better friends!

Thursday April 28, 2016

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So good to be back in the garage this morning with my friends.  While I do love traveling and visiting other gyms, there is no place like the RRL and no group of people that I feel as comfortable around or as supported by.

We hit it hard out of the gate this morning with a Hero Workout called Tommy Mac.  As with all Hero workouts, there is a larger and more meaningful story to the workout. 

Thomas Raymond MacPherson was born on July 20th, 1986 in Long Beach, CA and was killed in action in the Ghazni Province of Afghanistan on October 12th, 2012.

After graduating locally from Los Alamitos High School in 2004, Thomas Raymond Macpherson, 26, enlisted in the United States Army in 2007 and was assigned to the 75th Ranger Regiment, 2nd Battalion, Headquarters and Headquarters Company at Fort Lewis, Washington. He served three years as a Mortarman Team Leader in HHC, and was then assigned to D.Co. (short for Delta Company), where he was a Fire Team Leader with 3rd Platoon. He counted the men of the 2nd Ranger Battalion as true blood brothers. Sgt. Thomas MacPherson was on his fourth deployment to Afghanistan and was previously deployed

The following statement is from Tommy’s former Platoon Leader…

 The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

“Tommy Mac”

2 rounds for time:

12 Burpees
12 Thrusters (115#/75#)
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

I tried something new today and wore a heart rate monitor during the workout.  I wore it throughout the Wim Hof breathing + pushups and then the warmup and workout.  It was interesting to me.  It started out around 50 as I was moving around and stayed around 60 through the breathing and up to 115 while doing the 93 pushups this morning.  It dropped back into the 90's through the warmup and then went to 165 as soon as I started the thrusters.  I got it up to 176 for a few minutes and then was able to drop from 176 to 116 in 2 minutes. 

I decided to check resting heart rate this afternoon and layed down for a few minutes and let my heart rate drop as low as I could get it.  It bottomed out at 43.

I'm not sure what any of this means, but I have used a heart rate monitor to train with before with really good results.  Mark Sisson has some incredibly interesting stuff out right now about heart rate training combined with a ketogenic (or close to it) diet.  Very interesting stuff and I urge you to check it out.  I have been following his Primal plan for 3 weeks now.  The results are good so far. 

 

Travel catch up

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Ice been filming Into the Blue the last week and neglected the blog. Sorry

 

on thecroad, I was able to hit 3 miles/300 push-ups a couple of times, a few decks of cards and also found extra time for the Wim Hof breathing. I really like doing 10 or more rounds but it is tough to find the time. I was able to do this in a 2 hour boat ride. When we stopped, I felt like a million bucks.  

I also went to Mile Zero Crossfitin Key West with my friends Tony and Colleen Murphy. It was great to see them getting excited about Crossfit.  

We did

row 500

15 thruster @95

50 double unders

15 thruster

row 500

15 thruster

50 double unsers

15 thruster

row 500

 

rx+ called for 100 double unders which I chose to do. I liked the workout and the gym.  

 

Yesterday, the guys hit Arnie which is miserable.  

 

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And today, a field trip favorite

 

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Enjoy your week

Wednesday, Thursday April 13,14,2016

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Wednesday

Hold onto your Balls

4 rounds for time of:

Med Ball Run, 20/14 lbs, 400 m

40 Overhead Walking Lunges,

20/14 lbs 20 Wall Balls, 20/14 lbs

25 burpee penalty due immediately if you drop the ball

 

Thursday

Front Squat 5-5-3-3-1-1-1

then

 

2 Man team.  One guy starts on bike while other does swings, switch.  continue...

2x 6:00 AMRAP:

21 Assault Bike (Calories)s

21 Kettlebell Swings, 70 lbs 1

5 Assault Bike (Calories)s

15 Kettlebell Swings, 70 lbs

9 Assault Bike (Calories)s

9 Kettlebell Swings, 70 lbs

Resting 5 mins between each AMRAP.