July 8, 2017

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Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 

I really liked this workout and loved the format.  I went hard on the burpees but could have done a few more.  At about 70, I stopped and rested.  I ended with 102 burpees, 5 +9 on Dead/box, 25 TGU, 5 rounds on Snatch/Pushup, 66 Calories on row= 342 total reps.

I could definitely do better on this one, maybe a few reps on burpees, a few more on Dead/box but there is significant room for improvement on the TGU and the Snatch/Pushup.  The row could be improved as well.

July 7, 2017

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Pat

  • 6 Rounds for Time
  • 25 Pull-Ups
  • 50 ft Front-Rack Lunges (75/55 lb)
  • 25 Push-Ups
  • 50 ft Front-Rack Lunges (75/55 lb)
  •  
  • All while wearing a Weight Vest (20/14 lb)

This was a great workout except that I did not see the part about doing it in a 20 lb vest.  I will have to do this one again at full Rx.  It took me 19:40 without a vest.  I will return to this one. RIP Pat.

Additionally, I finished up the morning with some quiet time while focusing on breathing in a 5/5/10/5 cadence of box breathing.  That is 5 seconds inhale/5 second hold/10 seconds exhale/5 second hold x 12 minutes. 

July 6, 2017

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Reggie found a good one for us this morning. 

The Hateful 8

8 Pushups

8 GHD

8 Air Squats

8 Pullups

8 Deadlift @95

8 Hang Cleans @ 95

8 Shoulder 2 Overhead @ 95

8 row calories

x 8 rounds for time

We started with some team ab and core work and went straight into this one.  27:52 for me

Here is some Motivation, but if you are reading this...you probably dont need any.  By the way...motivation is crap and follow through is EVERYTHING.

The man speaking on this video is none other than David Goggins.  If you dont know David, and you are reading this, I am surprised.  Do yourself a favor and listen to Impact Theory with him as a guest or Rich Roll's podcast with David.  He is without a doubt one of the most mentally tough people on the earth.  Combine that with a physical toughness to rival anyone who has ever lived and you get Goggins.  His words are powerful.

July 4-5, 2017

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We left town to visit some family at a lake property on the 4th of July.

My son, Hayden, and I did a deck of cards with a nice 800m swim for each Joker.

Burpees, Pushups, Situps, Squats and swimming.  Then, we ate the traditional July 4 feast of BBQ and even some banana pudding.

Good fun.

Today, we returned home and will get something in this afternoon.  Maybe a trail run at Stringer's ridge once I pick up Gus from the kennel.

One good listen from over the weekend was Joe Rogan's podcast with Guy Ritchie.  I have almost finished it, but I really enjoyed the beginning of the podcast when Guy Ritchie was discussing storytelling, how the wear a suit and Extreme Ownership.  Seriously one of the best of Rogan's podcasts of all time in my opinion.  Also, you learn that Guy Ritchie is a black belt in Gracie Jiu Jitsu.  Definitely recommended.

July 1-3, 2017

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Saturday July 1

Run 3.5 miles on Stringer's Ridge.  I ran the Blue trail and I finished in 36:43.  It is so great to have these trails so close to the house.

After the run, I spent some time on Mobility and then Ice bath 10 minutes

 

Sunday

Wim Hof start to the day

I felt like I could maybe do a bit better on the trail so I went back for another try.  I ran the Blue Trail again and did finish a little better.  34:15

Back home, I tried the following workout that I got from @preparetoperform and @iamunscared from @powerspeedendurance

Workout:

A. 5/5/10/5 (inhale/hold/exhale/hold x 10

B. Right into 1 minute of full nasal inhale, half nasal exhale (think "let the breath go, dont force exhale"

Full exhale and hold for 30 seconds

C. 6/6/12/6 x 10

D. Right into 1 minute of full nasal inhale, half nasal exhale then full exhale and :30 hold

E. 3 minutes up to collar bones in ice bath

F. 5 minutes alternating pushups and squats.  Full breath at top, full exhale on bottom.  1 minute each and then switch

After this, I did some more mobility work.

I liked this format and workout.  It is a workout...just a different kind of workout.  At the end, I was relaxed, focused and fresh.

 

June 30, 2017

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Yesterday was Mike Drew's final workout at the RRL.

We were all sad to see him go, but happy to have had the opportunity to have a friend and training partner like Mike in our lives.  I do not feel like we are saying goodbye, more like see you soon. 

So this morning, I was right.  There was Mike again for his last last day.  It seems that the weather did not allow the movers to come on schedule so we got to see him one more time.  Rusty was out of town and was sorry he missed it, so I made my best artist rendering of him and included him in the shot.  I thought it turned out pretty good.  Kind of like Napolean Dynamite's picture he drew of the girl in his class.

Mike's ACTUAL final workout at the RRL

Today we were slightly restricted due to the rain...however, Wade says "If it aint rainin' you aint trainin'".  We were only restricted by our own lack of desire to get out in the rain and train hard.  We did the following:

Tabata Assault Bike measuring total calories for the 8 rounds

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

Tabata Assault Bike for calories again

We only have 4 Assault Bikes so some did Tabata Ski Erg and we pulled in one rower.

Bench press is an unusual lift for us and it showed today.  If you don't use it, you lose it.  I have lost it and so have others.  Michael suffered a tear of some sort on the last rep.  He said it felt like someone punched him.  I know that feeling as that was the same description that I gave after I tore my Soleus.  When that muscle popped, it felt as if someone hit me with a baseball bat in the back of the leg.  I thought it was so weird because it felt so much like impact from outside to inside rather than something tearing within my body.  I have torn the soleus on both legs multiple times now and always dread the 6-8 weeks that i am not able to run.  I have taken that time to get better at pullups, pushups, core, burpees, rowing, Assault Bike and other things that do not affect the calf.  When that muscle is injured, it is amazing how many activities rely on the calf for effective movement or lifting.

Hopefully Michael will recover quickly.  All the best Michael.  Take care of that injury and be patient.

June 27, 2017

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We brought a classic back from the archives.  The Interval Challenge is a workout created by Ross Enamait and I used to put this one in the mix quite often.  We lost our privileges at the track that was close to my old house, so track workouts like this kind of took a back seat.  However, I now have a school a few hundred yards away that has a beautiful 200 m track. 

This morning we did an indian run to the track then hit the Interval challenge

12 burpees

24 pushups

36 squats

Run 400 m

x 4 rounds for time

Matt G finished this with the top time of 13:45. 

 

June 15, 2017

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Friday- Assault Day

Warm up

Ski Erg Man Test- Max watts on Ski Erg x 4 attempts.  We finally had someone go over 800 watts.  Good job Justin.  My scores 666, 641, 631, 641

Then

Max effort Assault Bike 1 min x 15 rounds

Rest 90 seconds

During rest work through a descending KB swing ladder.  15, 14, 13, 12....down to 1

Then

Tabata Situps/ Boat during the 10 second rest

June 14, 2017

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Today

1.5 mile repeats with the following goals

1. < 11:10

2. < 10:50

3. < 10:30

My splits were 10:35, 10:41, 10:41.  There is some work to do.  

Alan Lebovitz and Kevin Milz ran great today.  Kevin is super fast and can help us all become better runners.

Yesterday, after the workout, I took a step and a shock of pain ran through my lower back.  This was not during the workout at all, but several hours after the workout and only while walking up the stairs.

Today, I warmed up gently and avoided things that seemed to aggravate the injury.  GHDs were not a good movement this morning.  Back extensions were fine.  Jump rope was subbed by Assault Bike and I decided to give running a shot.

On the first run I almost stopped and turned around only 100 m into the run.  At 400 m I was certain that I was not going to continue.  At 800 m, I started to feel a little better, but I was still running awkwardly.  By the end of my first 1.5 miles, I felt much better and now my back feels as if I visited a chiropractor.  

I have experienced this many times with various injuries or tight joints.  Sometimes exercising through an injury is not the right thing to do but other times it is the best thing to do.  At 48 years old, I am, unfortunately,  an expert on this.  Expertise comes from both experience that results in success and failure.  When you fail, learn from your mistakes and figure out how to turn those failures into success.  As an aging athlete, my desire to train is stronger now than at any time of my life but sometimes I ask too much of my body or do not give it enough time to recover.

It is our responsibility to learn as much as we can about how to treat ourselves.  The internet has made this incredibly easy by giving people like Kelly Starett a platform where we can all benefit from his expertise.  The process of becoming an expert on your own body is seeking out the best information possible, trial and error and documenting the successes and failures so they can be replicated or avoided.

If you dont know Kelly Starrett or his work, visitwww.mobilitywod.com

There are many more resources available to you to keep you flexible, healthy and progressing, the key is to find what works for you and use it.

Train hard!

June 13, 2017

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Tiff

In 25 mins do:

Run, 1.5 mi

then in the remaining time, AMRAP of:

11 Chest-to-bar Pull-ups

7 Hang Squat Cleans, 155/105 lbs

7 Push Press, 155/105 lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

155 is pretty heavy for me so I stuck to the weight but did regular Hang Cleans, not squat cleans.  Very slow but tough workout

June 12, 2017

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Back home and back at it.  Lots of work was done on the road, but nothing compares to the intensity at the garage.

Sunday-Get out of the car after a LOOOOOOOOONG drive

20 Assault calories

20 Reverse Hyper

20 Squats

20 GHD

20 Back Ext

x 5 rounds

 

Today:

Help Byron move and run Hell Hill

Tomorrow

Tiff

In 25 mins do:

Run, 1.5 mi then in the remaining time,

AMRAP of:

11 Chest-to-bar Pull-ups

7 Hang Squat Cleans, 155/105 lbs

7 Push Press, 155/105 lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

June 8, 2017

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After Memorial Day, we did not stop, contrary to the activity on this page.  I appologize for the lack of posts, but the work has not ceased. 

Traveling now and today started with a 3 mile run, work and then I had a little time this afternoon.  I hit 1000 pushups for time

I have done this workout a few times while on the road.  Here is a post about it (click here)

Last time it took me 42:37 by doing sets of 20.  This time, I used a deck of cards and counted out 50 cards.  Each card was a set of 20.  I simply did the 20 and turned a card.  This helped greatly as I didnt even worry about counting the total number, just focused on doing 20 at a time.  This approach is exactly how I get myself through any tough obstacle, whetehr physical or mental.  Break it into manageable chunks and start chipping away.  Before I knew it, I was at 900 and pushed hard to finish strong.  Today, I finished the entire 1000 in 35:47.

I brought a kettlebell with me and plan on a Dan John 500 swing workout as well as just working through some decks of cards with various exercises.  I like to keep it simple when traveling and rarely ever go inside a gym.  If I drive, I usually bring a couple of kettlebells, a sandbag, some bands and mobility tools.  That works for me and leaves me hungry for heavy things when I return.