February 28, 2017

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The CrossFit Games Open 17.1 left me much more sore than I thought I would be.  My lower back and the outside of my glutes are still barking from that workout.  I tried some cupping on my spinal erectors which really seemed to help.

I figured that we really needed to move these areas and clear out the lactic acid so how better than with a bunch of back squats and running.

Today

Back Squat 5-5-5-5-5

then

Minnekahda Crippler

20 Back squats @ 185

Run 1 mile

20 Back Squats @ 185

I finished in 9:39.  Trevor at 9:01, Kevin at about 9:15.  My previous best was in the high 8s and I felt like I could have gotten there today but lost it a bit on the last 5 back squats and had to regrip the bar by setting it down.

We finished with 10 minutes of gratitude which cleared out some grungy thoughts and made Jody feel like "warm and fluffy laundry"

Mission accomplished!

February 27, 2017

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Replay of March 4, 2016

I loved this workout on that day and I loved it today. 

2 man teams

100 Row Calories

1 calorie = 1 burpee

Distribute as necessary.  We did 25s today.  Michael Miller would row 25 calories and I would do 25 burpees then switch.  5:51

then

2 man teams (same teams)

15 Minute AMRAP

Leap Frog

10 Pullups

5 Hang Cleans @135

10 row calories

TR/MM 15 rounds + 10 pullups

Feb 25, 26, 2017

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We hit 17.1 on Saturday.  Tough workout but i loved it.

I had no idea how I would do on this one.  I finished, but not by much.  19 minutes flat. 

Today, I woke up to a very sore lower back and several of the other guys did as well.  This kind of surprised me because I have not been sore like this in a LONG time.  However, I dont think I have done 150 dumbbell snatches in a while either.

We got together again today and did a 60 lb 5 mile ruck.  This loosened up my back and was a good time.  It was a beautiful day here.

February 24, 2017

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On Fridays, I like to put in a Team workout or at least try to have a little fun.  This, by no means, brings down the intensity.

One format that I like is to grab some gear and create a workout on the spot.

Today we had 11 people show up so we split into teams of 5 and another team of 6.  Teams can be chosen many ways.  Today we split by height just like they do in BUDs.  We had a Smurf team and a regular team.  I also like to pick new guys or guys who are not the best to be Captains.  It is a great way for everyone to learn names and feel like they are a part of the group.

Today we created 5 stations.

1. Yoke Carry down and back

2. Assault bike for 10 calories (about the time it takes to take the Yoke down and back)

3. 8 Toes to Bar

4. 8 KB Swings with 70 lbs

5. 5 Handstand Pushups

x 5 rounds

After you completed the yoke carry, you would move to the back of the line and start the HSPU.  As the person in front of you completed their reps, you would follow. until everyone on the team had done 5 rounds of each exercise.

This one took about 14 minutes and was a great interval workout.

We ended with a 10 minute plank

We will likely take on 17.1 tomorrow or Sunday.  It looks tough.  Damn...did anyone check out Sam Briggs performance last night?  Holy smokes.  She is a machine.

I might like to try this with a 35 and 20 inch box just to see how badly she would beat me at this workout.  She never stopped moving and never slowed down.  Incredible athlete!

If you dont know what I am talking about, check it out here

February 20-21, 2017

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Yesterday, my wife and son were on a college visit and my daughter was also gone.  I was in the house all by myself.  This doesnt happen very often, so I made sure to pick a workout that would be far too loud for a normal 5:30 am workout. 

I settled on an old favorite:

Work to 1 RM Clean and Jerk

then

Death By Clean and Jerk @ 135 lbs

The "Death by" format is easy and can be applied to any exercise.  Set the clock for a long time.  Do one Clean and Jerk the first minute, 2 the second minute, 3........and continue until you can not keep up with the clock.  We do death by burpees, pullups, pushups, back squats at bodyweight, whatever...

Here is a video of former CrossFit Games Champ Miko Salo doing this.  This video was the first time I had seen this workout.

Today, we borrowed one from another CrossFit Games champ...or I should say from THE Champ, Rich Froning.

15 Pullups

15 Power Clean @ 95 lbs

15 Box Jumps

x 7 rounds for time

I finished this one in 17:23 and Trevor was out in front of me.  He is very fast on the cleans.

It was great to have another day with my friends in the garage.

Yesterday we finished with 7 minutes of Gratitude exercise which always starts the day and week off on the right foot.

February 19, 2017

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Mike had a suggestion for a hero workout this morning.  He liked Small.

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
And...remembering and honoring the hero:

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.

I only have 1 post for this workout, although it seems like I have done it more than once.  On May 10, 2016 I recorded a 43:44.  Today, I did it in 41:12. That is a measurable difference.  I can contribute it to my diet, weighing in today at 168 pounds, some needed rest over the last couple of weeks and being pushed by my friends.

Great way to start the morning!

Feb 17-18, 2017

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It was so great to be back in the garage with my friends yesterday.  Trevor had a few 5 minute workouts for us:

I drove to Nashville yesterday to watch my son, Hayden, wrestle in the State tournament.  He won his match last night which kept him alive and assured him a place in the State!  His transformation this season has been remarkable.  I LOVED watching him overcome a difficult opponent last night, who had beaten him earlier in the year, and win.  Life lessons.

Turner, my oldest, embarks on a new adventure today as he attends his first Saddle Bronc riding clinic in Montana.  I cant wait to hear how he does as well.

Hanna is also on an adventure as she traveled, by herself, on a plane to visit a friend. 

Im so proud of all my kids which is all the more reason that I need to lead by example and stay in tip top shape both mentally and physically.

My diet is as good as it has been in years and I weighed in on a certified weigh in scale yesterday at 169.  Feeling terrific.

Get after it

Feb 8-16,2017

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I havent posted since February 8 but it is for a good reason. 

Currently, I am shooting my TV show, Saltwater Experience in the Florida Keys.  When I do this, there is virtually no time left over for anything else.  I find it super difficult to get a call in to my wife and kids sometimes before bed.

Despite being busy and running super long days, I did not miss a single day of workouts.  Usually, I will do something before the shoot.  This means a 4:30 am wake up, a quick deck of cards, 500 kettlebell swings, 50 sandbag complexes, or something in the parking lot.  I did bring 205 lbs and a bar, but I cant really be throwing weights around in the middle of a resort at 4:30 in the morning.

The deck of cards is a life saver.  It requires nothing, no thinking, no preparation and it is highly effective.

My day would start like this and by 7;30 most days, 5:45 others, I was in the boat shooting the show.  We fish until 5 or 6 then head back.  There is more work to do at the dock, then clean up, dinner with the crew.  I started something else on this trip which is my new podcast.  After dinner I would hit a 2-3 hour podcast with our guest.  LONG days!

The good news is that I felt fantastic every single day.  My energy levels were very high and I was able to bring enthusiasm and excitment to every show, every interview.  This is because of 2 things. 

First, my training has me in top condition.  This make everything easier.

Second, my diet is on point.  I have completely cut out sugar including fruit sugar, increased my vegetable intake and I have also been taking some vitamins that may be helping.  I take Lysine, Vitamin C, Vitamin D, B Complex, and Alpha Brain.  This seems to be a really good combination for me and I will continue to take them.

Today, I hit a workout that the guys did in the garage.  Im glad I brought a sandbag, because I liked this one and it was ninja quiet:

I really liked this one.  The guys at the garage did it in 16:52.  I only managed 17:26 alone.  I need my guys pushing me. 

Im heading back today and will get to see my son wrestle in the State tournament!

February 4,5, 2017

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Yesterday I tried to get creative and come up with a workout for our friend Kevin.  Kevin has so many things that would justify a workout...maybe his sense of style, maybe his constantly changing haircuts, his wonderful personality, his ability to make jokes about something WAY too soon.  These are all good but I may not be creative enough to come up with something for those. 

I settled on his acting career.  Yep, our own Kevin has a Hollywood acting resume.

He was in 42 which was filmed in Chattanooga so I settled on that for the workout theme.

The Kevin Distasio 42
42 Hang Power Cleans @135
420 m run
42 kb swings
420 m run
42 sandbag clean and press
420 m run
42 double unders
420 m run
42 burpees
420 m run

Today, I went fishing and then hit a 90 minute Yoga class I found online.  Pretty good

Feb 1,2, 2017

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Pictured above is Kevin, aka The Capn, aka KD, aka Distasio, aka the dude that keeps changing his haircut, aka the dude who really had pretty sweet Lou Diamond Phillips look going (Im talking Young Guns, not Longmire) but cut his hair for more of a Mexican Drug dealer on the streets of Tujuana.  Whatever you want to call him, he is our brother. 

Kevin had a problem the other day which I dont fully understand yet, but it put him in the hospital in ICU for a week.  He is still there.  I have no doubt that Kevin will rebound straight out of this and will be back to sandbagging reps at the RRL way sooner than his Dr will expect.  However, it doesnt hurt to send positive thoughts prayers and love to Kevin and his family.

The guys gave the Capn's salute the other day.  Through your day today, please salute the Capn and ask the man upstairs for whatever help he can offer Kevin and his family.

 

 

I am traveling to Florida on an extended trip.  I will recreate countless travel posts here by just saying that I brought the following with me:

1 barbell

205 lbs of bumpers

1 53 lb kb

1 sandbag

2 bands

1 jumprope

2 lacrosse balls

1 portable pullup bar

I can do just about anything with this gear.  So far I have subsisted on Deck of Cards with kettlebell work for the jokers. 

RRL Book Club

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For the last 6 months several of us have been meeting every 2 weeks to discuss a book that we have chosen to read.  We have read some incredible books and will continue to add to this list.  If you have suggestions, leave them in the comments.

 

Secrets of the Millionaire Mind,  T Harv Ecker

This book is one that absolutely changed my life.  I keep a copy of this in my library and have gone back to it many times.  Rereading it with the group was very helpful and motivated me to make some significant changes, stretch myself financially and continue to follow my plan. 


Relentless, Tim Grover

This book is an in your face look at who you are, where you want to go and why you are either getting there or not.  Tim Grover trained Michael Jordan in his prime and stayed around for 15 years.  He has been the trainer and coach for so many top performers in basketball and learned much from his time with them.  This book is full of lessons, take aways and motivation.  Highly recommended.


The Power of Positive Thinking, Norman Vincent Peale

This is an old school but outstanding book that could easily change the lives of just about anyone who reads it.  I highly recommend this book, especially if you are unfamiliar with the Law of Attraction.


The 10x Rule, Grant Cardone

Want to get motivated to live the best life possible?  Want to supercharge your business, your personal life, relationships...anything?  Grant Cardone is a hustler.  He gets after it and shows you how to get after it too.


Ego is the Enemy, Ryan Holiday

Easily one of the best books I have ever read.  Highly recommended to figure out how to understand the role of Ego in your life. 


The Road Less Traveled, M Scott Peck

We got alot out of this one.  In a strange way, it is similar in message to my favorite book on this list...or any list.  "Self-control is the essence of Peck's brand of self-help. He says: "Without discipline we can solve nothing. With only some discipline we can solve only some problems. With total discipline we can solve all problems." A person who has the ability to delay gratification has the key to psychological maturity, whereas impulsiveness is a mental habit that, in denying opportunities to experience pain, creates neuroses. Most large problems we have are the result of not facing up to earlier, smaller problems, of failing to be 'dedicated to the truth'. The great mistake most people make is believing that problems will go away of their own accord.

This lack of responsibility will damage us in other ways. Our culture puts freedom on a pedestal, yet Peck recalls Eric Fromm's book Escape From Freedom, which looked at people's natural willingness to embrace political authoritarianism. It is referenced to support Peck's belief that, when it comes down to it, we shy from real freedom and responsibility."

That is from a book analysis.  I recommend this book is on your list at some point.



Mindset, Carol Dweck

One of the most powerful books ever written.  Dweck analyzes two mindsets; a Fixed mindset and a Growth mindset.  If you are a parent, this is an absolute must read.


Extreme Ownership, Jocko Willink and Leif Babbin

Easily my favorite book that I have read in the last 20 years.  I gave this book to everyone in my office and suggested that they read it because Extreme Ownership is the culture of my company.  If I could only suggest one book, THIS IS IT!  I have read it at least 5 times.


The One Thing, Gary Keller

Super powerful and capable of turning anyone's life into a very successful one.  Follow Gary's advice and watch as your goals become reality.  Gary was probably not an Olympic quality athlete, nor could he pass BUDs but his philosophy is comparable to Jocko Willink and Leif Babbin in Extreme Ownership.  This one should definitely go on top of the list.


On Fire, John O’Leary

John was burned on 100% of his body when he was a small boy.  His life was forever changed.  On Fire is a story of his struggle to regain his life, his independence and achieve great things.  I could never do this book justice in a few lines.  JUST READ IT.

 

January 27, 2017

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One of my favorite and least favorite workouts came around today.

The Chief

3 Power Cleans

6 Pushups

9 Squats

Amrap 3 minutes

Rest 1 minute

x5 rounds

 

This is such a great workout.  The cleans are the hardest for me so I like it that there are only 3.  Then, I feel like I can push hard for 3 minutes when I know there is a minute rest coming up.  There are some times during this workout that I feel like I am in a pretty dark place and may not be able to get out.  With principles learned from SealFit, I just keep picking up that bar and keep doing the next thing.  Soon, you find yourself on the 4th round.

Workouts like this are good microcosms of life.  How many times do you find yourself in a difficult situation, but just keep trying and absolutely never quit and soon, you are on top of it or looking back at a success.

 

January 26, 2017

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2 mile run followed by 8 hill sprints

My calf has been bothering me since my injury 3 weeks ago.  All other activities have been fine with no thought of the calf. 

Today, I thought I would get back to running with a short run and some hill sprints.   At the end of the 2 mile run, I felt a slight twinge in my calf so I stopped and walked.  I ran a couple of hill sprints and then stopped again.

Rusty had a problem with his calf this morning.  Not sure what is going on.

I stopped early enough so that I did not injure myself, but it is still troubling to know that I cant make it through a 3 mile run without issue.

Im going to look into a running coach and different shoes.

January 25, 2017

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We borrowed another from Mayhem and it was a good one

Rusty called it Rhabdo Week at the RRL

Wim Hof Breathing x4 + Pushups

then

20:00 AMRAP:

100 Assault Bike Calories

100 Chest-to-bar Pull-ups

100 Front Squats, 135 lbs

100 Kettlebell Swings, 70 lbs

then

Durante Core

5 rounds of:

10 Hollow Rocks

10 V-ups

10 Tuck Ups

Hollow Hold, 10 secs

Rest 1 min

 

I partnered with Trevor which was a blessing and a curse.  It was a blessing because Trevor is so strong and fit.  We finished the entire first round and won the workout today.  It was a curse because I had to try to keep up with him...which I did not.  He clicked off 30 calories on the bike and I did 20.  For the 100 calories, he probably did 60 and I may have gotten 40.  On the Pullups, my specialty, I held my own and may have even done my 50 a little faster than Trevor but on the Front squat, he smashed 10 and dropped the bar and I did 5.  I thought I could do better on the next set, but 10/5 again.  I did get one set of 10 during the entire 100, but that was it.  Trevor did almost 2x as many Front squats as I did.  I was able to match the Kettlebell swings and we came in at a photo finish to complete 1 full round in 20 minutes.

I love team workouts for 2 reasons.

1. Interval work is good

2. Partnering with someone pushes you to go much harder than you might have without a partner.  Eventhough I was not on Trevor's level on the front squat, he pushed hard to get 10 reps and I pushed hard to get 5 so I wouldn't let him down.  It was effective for both of us. Once the Front squat was complete, I pushed even harder on the swings to pull my weight.  In the end, we were both wiped out...mission accomplished.

Put in some partner work in your program and see what you think.

January 23, 2017

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Storms ripped through Chattanooga last night and the forecast was for more rain this morning.  Since I thought it might be wet, we did a Double Deck of Cards.

We started with the Original Deck of Cards which is a travel favorite:

All Black cards = Burpees

All Red Cards = Pushups

Face Cards= 10

Aces = 11

Today, the Jokers had no value since we did a double deck

Deck #2 was Standard deck of Cards

Spades= Burpees

Clubs = Pushups

Diamonds = Squats

Hearts = Situps

No Jokers today

By my count we did 285 pushups, 285 burpees, 95 squats, 95 situps. 

Great way to start the day!

January 18,19,20, 2017

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I have not posted in a few days because I have been on a mission to restore the sight of my son Turner.

A few years ago, we noticed that Turner's eyesight had become a little worse.  We got him new contacts only to find that a couple of months after that, he needed another pair.  We all chalked that up to possibly not getting an accurate eye exam and thought that everything would be ok.  A few months later, his eyesight was worse.  We continued this for a few visits until our Dr said that he thought something was out of the ordinary and sent us to a specialist. 

After a few exams, we learned that Turner had something called Keratoconus which is a degenerative eye disease that can cause complete blindness.  The common belief was that there was no cure and only a cornea transplant would restore any opportunity to see properly.

Keratoconus takes the normal, healthy cornea from a basketball shape to more of a football shape.  This makes it increasingly difficult to fit contacts or glasses and the vision continues to degrade over time. 

Olympic Bobsled driver Steven Holcomb had Keratoconus and was legally blind forcing him into retirement before meeting a Dr who would literally change his life and after returning to the sport would win an Olympic Gold Medal.  Steven's story was told in his book, But Now I Can See. 

In researching Keratoconus, I heard about Steven, bought the book and read it.  I was amazed by his story and had great hope that I could one day get my son to see the Dr who had restored Steven's vision. 

For the last 3 days, we have been meeting with Dr Brian Boxer Wachler in Beverly Hills, CA.  The first day, Turner was measured in many different tests and determined to be an excellent candidate for 3 procedures. 

Dr Brian would place tiny plastic inserts in his eyes that are the equivalent of braces for the Keratoconus.  These support the eye shape and keep it more like a basketball. 

The second procedure was done in his left eye (the one that Keratoconus has progressed further) and is a laser heat therapy which helps to reshape the cornea.

Lastly, he received possibly the most important procedure which is the Holcomb C3R.  Instead of a cornea transplant, Dr Brian Boxer Wachler invented a procedure that has a 99.3 % success rate and a 1 day recovery rather than a massively risky 12 month recovery process from a transplant.  Dr Brian found that a Riboflavin vitamin mixture painted on the eye and then exposed to a special light would strengthen the fibers of the cornea to the point of eliminating Keratoconus completely. 

Turner had all 3 procedures done.  He experienced mild discomfort when we returned home but then felt fine.  He had to wear some swim goggles to sleep in and sunglasses outside, but otherwise, he has already resumed normal activity and says that his vision is much better up close.  As I look across the table, I am watching him read and study normally.

The goal of this procedure was not to improve eyesight uncorrected but rather to stop the further degradation of vision and shape his eyes to fit contacts better, resulting in better vision. 

There is another surgery that we will consider which places a lens inside the eye and can fully restore vision.  We cant consider this for another 6 months but certainly will when the time comes.

I asked Brian if he would like to be a guest on Saltwater Experience with Steven Holcomb and Turner and he said he would love to.  I am super excited about the opportunity to film with these guys.

The Holcomb C3R was a revolutionary procedure but was not accepted at first.  Dr Brian showed amazing courage and determination to continue to fight for this procedure.  I am so happy he did.

Here is a TED Talk that Dr Brian Boxer Wachler gave.  I really appreciate his story and the courage that he has exhibited in continuing to fight for his procedure that ultimately has helped my son.  I am so grateful and thankful to have the opportunity to get Turner to Dr Brian.  I am thankful for his intelligence, of course, but there are many smart people in this world.  There possibly could be others who have creatively solved problems but may not have had the courage to coninue the fight for many years until their solution became mainstream.  Dr Brian Boxer Wachler is a man who has demonstrated the courage to defend his solution in tough times.  Thank you Dr.