Oct 31, 2016

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Happy Halloween

Sorry for the lack of posts lately, but I am back on it.

The weather is so nice right now that I decided we had to do a workout by the river this morning.  I went to the Chattanooga Riverfront yesterday and created a workout around the big concrete stairs.

The area looks like this

We went to the stairs marked by the red arrows.  The workout looked like this:

Round 1:

Start at the concrete by the river and at the sound of the starting gun, run to the top of the stairs and back to the concrete as fast as possible.

Round 2:

Run back to the stairs and box jump (leave from 2 feet and land on 2 feet up to the top of the stairs and back down, then run to the concrete

Round 3:

Run to the stairs and box jump from 2 feet and do 1 burpee on the first step.  Jump to the second step and do 2 burpees.  Jump to the 3rd step and do 3 burpees...continue to the top or the 12th step, then jump down to the 11th step and do 11, then 10, then 9...back to 1.  Then run back to the concrete

Round 4:

Run to the top of the stairs and back to the concrete as fast as possible.

 

Record time.

TR 12:18

October 9 and 10, 2016

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Sunday October 9, 2016

Great day with my friends...

8:30 am

Mike D, PSC, Jody, and Matt G hit a SealFit Opwod

Warm up

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack.

Work Capacity:

400m Run
10 Overhead Squats 115/75#
800m Run
20 Alt Walking Lunge w/bar on Back rack
800m Run
10 Curtis P’s
400m Run
20 Ground to Overhead

then...

Ice bath

 

Today

Warm Up

then

21-15-9

Sumo Deadlift Highpull @95

OHS @95

rest

 

21-15-9

Hang Power Clean @135

Pullup

Then

Ice bath

 

Rusty Turns 50

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No better way to bring in your 50th year than with a Ruck, a pair of Depends, an Old Man Strong Tshirt a giant balloon, 2 dogs, a crazy, creepy clown, Murph and a few of your best friends.

This is just what we did this morning at 5 am to celebrate Rusty's 50th birthday. 

Good times

Murph

Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

For time.  Wear a 20 lb ruck or vest if you have it...or a clown mask

 

 

October 4,2016

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Day started with a good breath session. Whmx3 +pushups

 

rrl warmup

then  

daniel

50 pullups

run 400

21 thrusters @95

run 800

21 thrusters @95

run 400

50 pull-ups  

for time

Trevor did so well on this one. He went unbroken on the entire workout right up to his 46th pull-up on the last set. With this pace he set a new gym record at 13:36 which is incredible to me.  

I came in around my normal time at 16:02 which is not far off my best.  

 

Great job job to everyone  

Sept 11, 2016

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A friend is one with whom you are comfortable, to whom you are loyal, through whom you are blessed, and for whom you are grateful.
William Arthur Ward

Sunday long effort today

We met at the Baylor track and Mike put together a 90 minute workout combining the track, stairs and field.  By request, I brought our 2 Rogue small sleds with a 25 lb weight for each.  The workout looked like this:

Run on track to the first set of stairs, run up and down, continue on and run every stair in the stadium up and down and make your way around the track back to the starting point where we pulled the sled down 50 yards and back, then did 25 yards of walking lunges and one 25 yard bear crawl.  We continued this for 90 minutes.

This was a fantastic workout that helped to prepare me for the Upchuck 50 k and also just to get a longer, slower pace workout in for the week.

Kudos to:

Mike D

Lisa D

Chris R

Rusty G

Doug "The Snowman" F

Jody "Bolt" B

and Reggie V

September 9, 2016

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“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”

— Tecumseh

 

5:15 am

WHM Breathing x 3 + pushups

RRL Warmup

Build to 1 Rm Clean and Jerk

2 Man Tag Team Partner workout

Run 200 m + 1 Rope Climb

200 KB Swings with 70 lb Gorilla Bell

The way this one works is one partner(P1) starts on the run while the other (P2) swings the KB as many times as he can before P1 returns from the run and completes 1 rope climb.  The partners tag out and continue the running total of KB swings.  P2 takes off on the run and P1 starts swinging.  Continue like this until 200 KB swings are completed by the team.

Good times this morning.  Great group and a fantastic way to start the day and end the week.

September 8, 2016

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“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones, though, because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority.  A day doesn’t go by when I don’t accomplish something in my family life or my profession, because those two things are my top priorities.”

-Dan Gable

RRL Warmup

Then

Bench Press 5-5-3-3-1-1-1

Then

Row 5000 with a goal of 20 minutes

or Run 5k