May 15, 2018

Today, I tried something new with the guys. Over the last 3-4 years, I have started almost every day with the Wim Hot Method.  It is a series of 30-60 deep breaths followed by a complete exhale and a breath hold for as long as possible, followed immediately by a large inhale and another breath hold.  Complete this 3-4 times and then do an additional round of 30 breaths with a large inhale and then as many pushups as possible on a full breath of air.

Over the years I have seen incredible benefits with this when also combined with submersion in ice baths for 10-12 minutes at a time.  

Wim Hof has gained a lot of press recently after appearing on Joe Rogan multiple times, Tim Ferriss, Lewis Howes and many more popular podcast.  His claims of the effectiveness and the ability to influence the autonomic immune system seem outrageous at first, but everything that he does and says is backed by science.  He is a guinea pig that allows himself to be poked and prodded so that science can benefit from his learning and abilities.

Here is the Vice documentary that gained him great attention

In this video he catches Lewis Howes on the technique

And Wim talking to Joe Rogan about what is going on when you breathe this way

So today, I didn't give my guys a choice.  We started with the Wim Hot Method.  Several were trying it for the first time and others were regulars.  

3 rounds of 30 breaths + a final round plus pushups


5 push press at 155 lbs

15 burpees

200 m run

AMRAP 10 min


Mobility- starring the ever famous quad smash, adductor smash and super frog.

Great start to an awesome day

July 1-3, 2017

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



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


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.


May 24, 2017

Wednesday has transformed into run day


Slow 2 mile warm up jog (I focused on only breathing through my nose as encouraged in the book I am reading called The Oxygen Advantage)


Woodhill x 8

Run up and down a hill as fast as you can 8 times.  The gym record is right at 8 minutes.  Mike Drew ran really well.  Almost lapped me.

I have been reading The Oxygen Advantage and trying some of his exercises.  I think that everyone should read this book as he has some interesting ideas all backed by science that I have never really investigated before.  I have enjoyed learning about the relationship between Co2 and o2 and how you can alter that based on the way you breathe resulting in more or less o2 uptake to your blood stream.  Obviously, if we can get more o2 into the blood, we can perform better.  He has some science that is contrary to conventional wisdom, like deep breaths=more o2. 

While reading this book I am trying to figure out how his program can exist with the Wim Hof method within my training.  I believe there is a place for both, but the question is, how do we use them to increase performance substantially?

Here is an article from his website that compares the two methods:

I dont think that I will quit doing either method, because the ancillary benefits to each are so evident within my life.  At the very least, the Wim Hof Method practiced daily has been the most effective meditation tool I have come across.  My mind goes still or wanders to places previously unknown.  Before, I would sit there and start wondering what I was going to have for breakfast or some silly thought like that.  With the breathing method, all thoughts like that vanish and my head is still for a short period of the day.  In Stealing Fire, Kotler gives scientifically backed proof of the incredible benefits of even very brief moments like these found in meditation.  For that reason alone, I would keep doing it regularly, but I know that it has far more benefits.  I can also see how The Oxygen Advantage can also be used to enhance your training both mentally and physically. 

At 48, I am looking for every advantage I can get.  If I can find a technique or training method that helps increase performance 2%, I am interested in learning.  These breathing techniques have definitely helped my physical training and performance, but they have substantial effects on the mental side as well which easily translates to family, work and other relationships. 

I will write more about these two methods as I continue to learn more about them and incorporate them into the training.

Let me know if you have experience with either method, good or bad.

24 degree Ice Bath and The Ghost

This morning we experienced our first significant cold front of the year.  It was 24 degrees.

We did The Ghost:

The Ghost

6 rounds, 1 min per station, of:

Row (calories)


Double Under

Rest 1 min


Then, it was time for an ice bath.  I leave the tub filled so it is exposed to the cold all night.  There was ice on top and a serious bite to the water but I did not take the temp.  Here is a video

Friday June 17, 2016

5 AM

Breakthrough today--

After doing the Wim Hof Breathing method daily since October, I have suspected some performance increases but havent been able to really point my finger to one thing directly benefited from the breathing...until today.

100 Burpees is a very simple workout that takes you into a very dark place.  It is the fastest way to judge your fitness.  You need no equipment, just a watch and 6 feet.

I have done 100 burpees many, many times as a stand alone workout or as a part of a larger workout.  I have done them where I jump onto some sort of platform like a tire or bumper plates, simply clapping overhead or with a weight vest or even a ruck on.  The standard burpee calls for a clap overhead and for a jump that gets both feet off the ground.  You should fully extend your hips as you stand.

With these standards, I have raced the clock and my past performances for 15-20 years.  Never, NEVER have I been able to do 100 consecutive burpees until I started the breathing.  This goes for all the time that I was running a ton and my bodyweight was down close to 140 pounds...Burpees were slow then because I was weak.  Fast forward to the times that I consider myself to be in the best shape of my life; training for SealFit Kokoro and Goruck Selection.  I was strong and much heavier and quite used to a 60 pound ruck sack at all times.  Still, I could not complete 100 burpees consecutively with zero breaks.  All through my 20 year history with the burpee, despite my training, despite my weight, despite my diet, I was not able to do 100 consecutive burpees and maintained about a 5:30 PR on the 100 burpee workout.

After doing the Wim Hof Breathing for about 5 months, I did 100 burpees without a need for a break.  My time was 5:15.  This was an all time PR despite getting older and...conventional wisdom would say, slower. 

Today, I did 6 rounds of the breathing exercise + pushups of a full lung and got 91 pushups.  I did some recovery breathing and then we did the following:

Clean 2-2-1-1-1

100 Burpees for time

2:00 work/2:00 rest on Assault Bike

1:30 Work/1:30 rest Assault Bike

1:00 work/1:00 rest Assault Bike

:30 work/  done


I started the 100 burpee workout with full intention of doing them unbroken.  I never felt like I needed to take a break.  I simply kept doing burpees at a steady pace.  I got to 50 and then 60, 70, 80 and I knew i could finish.  90, and finally 100 in 4:55. 

I am 46 (almost 47 years old) and have been doing this workout for 20 years.  I have seen some 5-10 second PRs, but once i got under 6 minutes, the progress has been virtually stopped.  Today, I cut 40 seconds off my time and never felt like I needed to take a break.  The only thing that has changed is the addition of the breathing.

It is such a great feeling to find something that takes any portion of your training to the next level.  It gives me motivation to continue experimenting and working to find ways to improve in other areas.

If you havent tried this, I believe it is worth a shot.  I dont think that 1-2 days will make a big change, but maybe it would.  Let me know if you try it.

Thursday June 16, 2016

I listened to a new podcast yesterday and really liked it. I had heard Ultra Endurance athlete, Rich Roll as a guest on Joe Rogan's podcast and thought he was a great guest.  I thought I would check out his podcast and I am glad I did.  Rich holds a good interview and lets the guest talk.  I first listened to this one with Shawn Stevenson on Sleep.  It is very good.  Then, I listened to Rich interviewing The Ice Man, Wim Hof.  Check it out here

I have written about Wim Hof quite a bit here and have been doing the daily breathing for about 8 months.  Performance has improved, most notably in my burpees.  I was not able to do 100 burpees in a row despite trying for many years.  After about a month of the daily breathing, I did 100 consecutive burpees and set an all time PR.  Nothing else was different in my schedule, diet, sleep or training.  The only thing I added was the breathing. 

This breathing method has many more benefits than just performance.  If you are interested, check out Wim being interviewed by Rich Roll

or Tim Ferris

Click Here for Tim Ferris Interview

Or Joe Rogan

Click Here for Joe Rogan Interview

Or Ronda Patrick

Click Here for Ronda Patrick Interview

Or Ben Greenfield

Click Here for Ben Greenfield interview


Or this Outside Magazine article

If that is not enough info for you, you can watch this Vice documentary



5 am

Wim Hof Breathing

3 rounds + pushups


1. Run 400

15 Back Squats @185lbs

Run 800

15 Front Squats @ 135

Run 1 mile

15 Overhead squats @ 95

For time




Mon, Tues, Wed, June 15, 2016

Getting back into the swing of things is sometimes difficult.  My lack of posting does not mean that I am not in the garage with my friends...actually, just busy catching up.


Here is a recap:



1.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

5 rounds of:

30 Double Unders

15 Dips

2.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

10 rounds of:

5 Deadlifts, 225 lbs

10 Assault Bike Calories




I borrowed this one from Laird Hamilton,Gabby Reece and Brian MackenzieXPT


LEVEL: Intermediate-Advanced | FOCUS: Functional & Primal Movements | DURATION: 40-50 Minutes


Wim Hof Breathing

3 rounds plus pushups

3 rounds of:
20m Spiderman-Crawl
20m Inch-Worms
15 Pushups (scale to box)
5 Scap Pullups

EMOM (Every Minute on the Minute) alternating movements for 12:00 min:
:20 Max Strict C2B-Pullups (minute 1)
:40m Bear-Crawl-Sprint (minute 2)
Rest with remaining time immediately after

15 Tire-Flips (moderately heavy)
2:00 Max Burpees-with-Jump (scale to step up) to Tire
Rest 2:00

12 Tire-Flips
1:30 Max Burpees-with-Jump-to-Tire
Rest 1:30

9 Tire-Flips
:60 Max Burpees
DONE! Record total burpees.

5x Upward-and-Downward-Dog (pause :05 each position)
Foam-Roll-Hamstrings 2:00 per side
Banded-Bully 2:00 per side



Front Squat
5x2 @ 85 %

Sled Push
Assault Bike Cal 10 cal
SDHP 95    10

AMRAP 12 min

Row 10 cal
T2b 10
Squat clean thruster 5@ 95

AMRAP 12 min



All workouts start with the Wim Hof Method of breathing.  35 breaths in then a max hold after the exhale followed by a hold on a big inhale.  Do this 3 times, then 35 breaths, big inhale and a max set of pushups. 


Friday December 18, 2015

We ease our way into the weekend with some Double Kettlebell situps with 53 pounds in each hand and then Every Minute on the Minute 5 pullups and 5 Dips for 20 minutes. We are all a little sore from this week and some will be running the Lookout Mtn race tomorrow. Easy day. Enjoy your weekend

Posted by Tom Rowland Training on Friday, December 18, 2015

Linda left us all more than a little sore yesterday so I planned a pretty easy day today to get us moving, eliminate lactic acid and get ready for a great weekend. 

Kevin remarked that it seemed like Festivus today with feats of strength and the airing of grievances (Seinfeld).  We did double kettlebell situps with 53 pounds in each hand and some other core work and then hit the workout of the day:

Every Minute on the minute (EMOM) for 20 minutes

5 pullups

5 dips

Some days it is nice to back off the intensity and have a conversational pace.  I had a good time this morning working our way through a relatively simple and easy workout.

Update on Wim Hof breathing:  I have been experiencing a plateau for the last couple of weeks.  When I first started this method, I saw rapid improvement in my breath retentions but soon after they began to drop and eventually simply plateaued until today.  I was getting around 2 minutes for each one but really not getting any further.  Without worrying about the time, I continued along with the program and saw significant success in other areas like my running, several workouts, many PRs and an overall feeling of being less tired and more focused.

Today, my retentions started around the same but on set 2, I went for 2:30.  Again on set 3 and 4 I hit 2:30 and on set 5 went to 2:40.  This was exciting to me because it is the first time I have seen improvement in 5 or 6 weeks.  Some of us are seeing times of 5 minutes or more on the breath retention with lungs completely empty but I have just not gotten there yet.  Today gave me hope that I will continue to improve and may be able to make it to 3 minutes or longer.

Many people have communicated by email with me about the Wim Hof Method.  If you are trying this, I am very interested in your results.  Leave a comment or email me at and let me know what kind of results you are experiencing.


Friday Nov 20, 2015

We ended the week with a lung burner

1. WHM breathing4 rounds of 30-40 breaths plus an additional round with max pushups

2. Bravo (Yes, named after my new dog)

100 Burpees

100 Double Unders

Run 800 m

100 Mtn Climbers

100 Pushups

For time

3. Back Squat 5-5-3-3-1-1-1

Update on the WHM Breathing.  We have about 5-6 of us giving this a regular try.  The workout starts a little earlier, about 5:10 and we go through the breathing exercise plus the pushups before the workout. 

My retentions were decent this morning but Matt Greenwell shocked us all when he hit 2 over 3 minutes and then one at 5 minutes.  Incredible.

I was interested to see if I would be able to do 100 burpees straight and unbroken again and I could.  I, once again, finished so quickly that I thought I miscounted so I threw in another 10 for good measure.  I finished in 4:20 and then hit the double unders.  The whole workout took me 13:32.  I was very pleased.


Thursday Nov 19, 2015

Great day today

We started the morning off with a small group interested in the weird, heavy breathing that we have been doing.  It may look strange to the uninitiated, but there really seems to be something to this breathing method. First, it is the only breathing method that I have tried that I actually enjoy doing.  Second, it seems to be having performance increasing results for me.  I will stick with it for the full 10 weeks and then determine if it is something that I will leave in the daily training or not. 

For those who might be interested in this but my have missed an earlier post, here is a Vice documentary on Wim Hof and the method we are currently trying:   (if video does not display, please click here)

We had some pretty incredible things happen today with the breathing.  Matt Greenwell was able to hold his breath for 3:30.  Yep...thats right...3 minutes and 30 seconds.  Incredible. 

To be clear, he wasn't actually holding his breath as we all did in a swimming pool at some time.  Typically holding your breath would mean that you took a big breath in and tried to see how long you could hold with your lungs full of air.  In this method, we release all air out of the lungs and simply sit or lay in a relaxed state without breathing.  Matt went for 3:30 with no air in the lungs.  Others like Josh and Jody were also able to set personal records with 1:45 and 2:45. 

We will continue to try this and see where it goes.

Post breathing we hit this workout


Run 200 m

11 Thrusters @135

Run 200 m

11 Push Press @ 135

Run 200 m

11 Bench Press @ 135

x 4 rounds

Outstanding workout. 

I felt a familiar twinge in my back which, after 18 years of doing stuff like this, tells me that any further stress will result in an injury.  Ok, I know...I am hard headed.  It took me 18 years but I finally learned to appreciate this signal and back off immediately.

I dropped to 95 and finished the workout with no injury. 

We had 3 people who went at full Rx today.  Michael Miller, Mike Drew and JR.  Outstanding effort from these individuals!

Post workout, I am thinking about the journey that I have been on for the last 18 years.  I was an athlete in high school who loved to wrestle.  I tried all kinds of sports and settled on the one that I enjoyed the most.  However, I took small bits and pieces from everything I had done previously.  Waterskiing helped wrestling, racquetball offered something, Karate helped tremendously with flexibility.  I noticed some small crossover when I was still wrestling, but later I realized that every sport that I tried contributed to my profession as a professional fisherman in some way.  I borrowed a little from each sport to be able to survive 300+ days on the water year after year.  Who would have thought that I would be a better flycaster because I had learned how to hit a backhand killshot in racquetball? 

The breathing that we are doing is really no different than any of these other things that I have tried over the years.  Various diets, yoga, marathons, Goruck Selection, Kokoro, swimming, biking running, and on and on...  To find your fitness, you have to continually try new things.  Keep what works, discard what doesn't.  The funny thing is that our fitness is a moving target.  As we age, we change and the needs of our bodies change.  Sometimes, I have tried something that I saw no value in as a 25 year old that I return to at 47 and receive great performance value from. 

This breathing is no different.  Maybe it isn't of interest to you now, but possibly could be down the road.  I guess what I am trying to say is that we should all keep an open mind and be willing to try new things and add them to our training.  However, if you do decide to try something new, go at it seriously,  Read as much as you can and give it it's full due.  Trying anything once and discarding is probably not going to give you much benefit.  Implementing it for a set amount of time and dedicating focus to whatever it is will tell you whether it is right for you.  This can be applied to diet, mobility, yoga, nutrition, supplements, breathing, or other treatment.

Hopefully we will all find our own way to take care of our body to get the absolute most we can out of it every day.  Through experimentation, an open mind, a thirst for learning and the ability to take what works and throw away what doesn't we will find what works for us as individuals.  That is the only thing that matters.

Good luck!

Wed Nov 18,2015

Another experiment today.  We did the Wim Hof Breathing as a group before the workout.  We combined 3 rounds with the pushups and everyone saw major gains in their pushups over the benchmark set while fresh and breathing.


After, we ran 5k.

then Split Jerk 1-1-1-1-1-1-1

My time was, again, fast for me.  I had 29 results for a 5k on the Whiteboard and upon looking about 12 were from this exact course.  I had only run faster than today 2 times since 2011.

The breathing is definitely helping...or something is.  The only thing that has really changed is this breathing program.  I do feel really good when working out and the major results that I have had recently have been somewhat effortless, honestly. 

Who knows...Ill keep doing it and finish the 10 week course and see what happens. 


Stand by

Tuesday Nov 16, 2015


1. Deadlift 3-3-3-3-3

2. 12 Kettlebell swings @ 70 lbs

    40 double unders

     x 5 rounds

3. Wim Hof Method Breathing x 3 rounds

for those who want to try it


The breathing was good this morning but it was the first time that I have done it right after a workout.  My breath hold times were FAR lower than when I am rested.  Today, after the workout I was getting 30-50 seconds while I am usually easily able to get 1:50-2:25. 

I have also found that doing it on an empty stomach is also a big difference.

I want to try this with the group again before the workout tomorrow.

Everyone get your max pushups benchmark.

Friday 13th November 2015

This Friday the 13th is certainly not bad luck for me.  I just ran the fastest Minnekahda 5 miler since I moved back to Chattanooga. 

I once ran the Disney Marathon in 3:13:00 which is a 7 minute 21 second pace for all 26.2 miles.  I worked very hard, for years to get to that speed and basically gave up all strength training and also weighed in at 135 pounds.  I never thought that I would see that kind of speed again as I have gotten much stronger and bigger over the years and just kind of accepted that loss of speed may be a sacrifice for being much stronger and heavier. 

Last year, I was running and rucking a ton in preparation for the Goruck Selection event and felt like I was in pretty good shape but I was struggling to run a 7:30 pace for 5 miles.

Today, I ran a 35:22 for 5 miles which includes a very big hill.  This is a 7:04 pace which really surprised me.  I had to check the clock twice and then make sure that I was reading it correctly.

When I recorded my score, I had set an all time PR on this run by 3:47.  I was also surprised to see that I was within 30-40 seconds of the all time gym record on this run.  I had killed this run today.

What happened?  Not sure...

I weighed 187 earlier this year and prompted by the weight loss competition that we had, I got down to 164 momentarily but went back up to 175.  I contacted Mike Dolce of The Dolce Diet and had him write a plan for me and I love the way I am feeling on it.  My weight has dropped to 169 and holding pretty steady. 

Losing 18 pounds will certainly make you run faster, but there is something else happening as well. 

I am on the 3rd week of the Wim Hof Method for breathing and I really think that it is affecting my performance.  I have had 2 instances of setting lifetime PR's on cardio events that have just come out of nowhere.  First, I did 100 burpees unbroken in the mid 4's.  I was so surprised that I just glanced at the clock and thought that I had miscounted...I did 10 more and finished 110 in 5:02.  I have never come close to this time.  It really surprised me and left me wondering if the breathing had anything to do with the PR.

After today, I am pretty sure that the breathing and cold showers have helped to unlock some potential that I didnt know that I had.  If this is true, then the WHM could be a huge advantage to competitive athletes.

I know that Wim is working personally with Allistar Overeem, MMA fighter, right now.  I will be interested to see what his results are.

The breathing exercises are very enjoyable to me and I do look forward to them every day.  I will continue to do them and hopefully make a connection with performance increases,

Nov 5 2015

At RRL Today



On the road I tried to replicate this one that the guys did at the RRL


I did not have a sandbag so I used 2 25 lb Dumbbells  

I was sweating my ass off. Great way to start the day


Wim Hof breathing is going really well. I really like doing it and it is almost addictive.  

I did 94 push-ups today while holding my breath after 4 rounds of breathing. I can't believe that I can do more with this method than with regular breathing! 



Monday Oct 26, 2015

At RRL it was a rainy day and Wade's Birthday so they hit a

Rainy Day Deck of Cards--Wade enjoyed the vest


On the road, I found enough equipment to do


15 split cleans with 2 40 lb dumbbells

21 pullups

x 5 rounds


Then I did 3 rounds of the Wim Hof breathing method.  What a great way to start the day.  Now on the road to N Florida to film my Bass show.



Friday, Saturday, Sunday + Kokoro, Wim Hof and more

Lots going on this week.  Our brother Matt Lawson has tackled SealFit Kokoro this weekend and I have been trying to get any info on how he is doing.  This picture was posted by SealFit on the late afternoon of Day 2.


Matt looks strong.  Believe me...they did not look this clean for very long.  He is probably feeling so good in this picture.  After 30+ hours of beatdown, surf torture, cold, and tons of running, they just got a few precious minutes to shed the wet, sandy, dirty pants, boots and shirt and put on a fresh pair of shorts and t shirt.  I remember this feeling.  It was amazing.  While clean and fresh wont last long.  Stick with it is the end.  You can do anything.

On that note...I listened to a podcast recently that really got me thinking.  I am a big fan of Joe Rogan's podcast and particularly like the ones discussing health.  He recently had Wim Hof on the podcast and I believe it is my favorite to date.  Not only is he doing cool and amazing stuff in laboratories, but he has done all kinds of stuff previously thought impossible like climbing Everest in nothing but a pair of shorts, Running a Marathonabove the Artic Circle in nothing but shorts, run a marathon in the desert without drinking any water, records set for ice immersion, and so many more things thought to be not only impossible but suicide.  I will not do it justice by trying to describe it in detail, so check it out on Itunes and look up Wim Hof and the work he is doing.  Kelly Starett said that he thought Wim Hof's work was some of the most important work being done in the world today. 

That may not be enough to get you to listen or watch the documentary, so my meager layman's description of this work is that Wim Hof uses cold water immersion combined with breathing techniques and commitment to make changes within his body.  What changes?  Well, he can definitely stay warm without clothes on in extreme situations for much longer than anyone thought possible, how about being able to control your hormone production at will, boost your immune system at will, create more adrenaline while laying in bed than someone getting ready to bungee jump for the first time!  Sounds crazy, right... Before you dismiss him as a cult leader, crazy or a charlatan, take the time to see how he has invited science to study him and his methods.  Scientists have undeniable research showing that his methods are doing what was considered impossible not only on himself but on others that he has trained with 100% accuracy.  

Wim Hof was just on Joe Rogan, then on Rhonda Patrick's podcast and most recently on Oprah.  I have played around with his breathing exercises and have seen and felt results.  There is no doubt that I will do much more study into how to actually do the Wim Hof Method and try to incorporate it into our training, or at least my own.  Does anyone out there have any experience with The Wim Hof Method?  Please leave a comment.  What do you guys think of this?  Possible?  Would you investigate?  Just interested in your thoughts.

Here is a link to listen to the Joe Rogan Podcast featuring Wim Hof

Click here for JRE/Wim Hof

Here is another link for him with Rhonda Patrick

Click here for Rhonda Patrick/Wim Hof

And finally, if listening isnt your thing, check out the Vice documentary on him by clicking here



Sorry for being calls.  Here are the latest workouts:

Friday at RRL

Great workout chosen for the Garage today.  I wish I had a 135 lb bar!

On the road:

8 mile run


Day off at RRL

On the Road:


Row 1000 m

50 Thrusters with 45 lb bar (I had to use 25 lb dumbbells in each hand)

30 pullups

For time


on the road

8 mile run