Labor Day

Did this one straight through..thanks to Rusty and Ben for coming at 5 am.

 

pushup progression

40% of 2 min max x 5 rounds plus final max set

 

situp progression

40% of 2 min max x 5 rounds plus final max set

 

run 1.5 miles x 4

 

ruck 3 miles x 4 @45 lbs dry

 

run times were all around 11:00

ruck times between 38-44 minutes

 

Fri PM

Friday afternoon, I hit a 14.7 mile ruck on Raccoon Mtn.  It descended the mtn, then came back up again with some very steep ascents.  The guide book said there are places whee the grade was 20%.  I dont know, but I can tell you it was steep.

 

this ruck made me realize just how lucky I am to live where I do.  We have 100's of miles of trails like this to amazing places!  Thank you to SORBA and the volunteers who built the Live Wire 1, 2 and all the other trails up there! 

 

4:10:00

65 lbs  

 

10 mile Ruck

Recent 20x class clowning around and having fun towards the end

Recent 20x class clowning around and having fun towards the end

“Take pride in yourself. Be your own person. Don’t do things because everyone else does them. Don’t be part of the crowd. Dare to be different. Never be afraid to stand up for what you believe to be right, even when it means standing alone.”
— Jack Lambert

Today:

10 mile ruck/run at 60 pounds dry (before food and water)

Time hack 2:30:00

 

Gus and I had a great ruck this morning.  Beautiful day and tons of people out exercising and using the Riverwalk.  It is so great to meet people while they are exercising.  Without exception, everyone greets one another with a smile and "good morning".  I am lucky to live here, but there are so many great places in this country.  Returning from Encinitas, Coronado and San Diego, I realize that I could easily and comfortably live there as well.  Great place!

I came in on the 10 mile ruck at 2:25:30 which was very comfortable.  I only ran about 1.5 miles total as I was protecting the calf.

All good.

Post your times

 

2 hour cut-off

Awesome sunset on Ruck route

Awesome sunset on Ruck route


 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

Lou Holtz


 


Beach training again today.

8 mile ruck @ 60 pounds dry with a 2 hour time hack

I did this on the beach; wet and sandy.  It was harder than I thought and I had to run more than I thought I would have.  I ended up running alot.

I made it in 1:55:36.  With wet sandbags in my ruck, I was carrying 70+#.

Drying out

Drying out

6 mile heavy ruck

Clay, Michael and I left the garage at 5 am for a 6 mile time trial with a 60 pound ruck.  The goal was to be under 1:30:00. 

Yesterday, I drove the course and thought I had it pretty accurate at a 3 mile turnaround point, but today, the phone app I was using measured the distance at 6.53.  Michael, using a different one, got 6.25.  Either way, it was a little long.

We ran alot more today and I made sure to run all of the downhill portions.  Michael left me and finished his 6 in 1:14:00 and the full run in 1:18:00.  I finished 6 in 1:17:00 and the full run in 1:24:00.  Clay was a bit slower, but still came in under the time cap.

I felt good to know that I can make that time hack if necessarry with a 60 pound pack.


Not everyone wanted to hump 60 pounds for 6 miles so the garage workout looked like this:


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:

300 flutters

20 GHD

20 Hip Extension

 


Workout: A.
Magic 50

5 single arm kettlebell/dumbbell snatch (both arms)

5 single arm kettlebell/dumbbell swings (both arms)

10 burpees

For time

Rx weight is 50 pounds, scale accordingly


Workout B.

1 mile Hill Run

Minnekahda mile


Workout C.

Still Water


Post times, reps and/or loads to comments

Ruck work


Yes, grip strength comes in handy...even in flyfishing

Yes, grip strength comes in handy...even in flyfishing

“Don’t be afraid to fail. Experience is just mistakes you don’t make anymore.”
— Joe Garagiola

 


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:

700 flutter kicks

 


Workout: A.
Back Squat

5-3-1-1-1


Workout B.

1 Mile Ruck with 45 #, Selection candidates carry a coupon of choice

25 burpees with ruck

50 Army Situps

100 Squats with ruck

200 m walking lunge with ruck

For time


Workout C.

Yoga and Still Water 12 minutes



Post times, reps and/or loads to comments

Foot Care Kit

Photo courtesy of  Goruck.   Read their tips on foot care  HERE

Photo courtesy of Goruck.  Read their tips on foot care HERE

Blisters are going to happen as you are getting ready for an event like Selection or Kokoro.  They may even happen during the event and even if your feet are hard as stones, you need to be prepared to fix them.

In making my kit I continued to think that I was making it so I could help out a team mate because I don't like thinking negatively.  Either way, I will be prepared.

You don't need much to be able to prevent blisters or continue on after some have formed.  My kit fits inside an Altoids box.

IMG_4861.jpg

The contents are:

Leatherman Micra with scissors

Alcohol swabs

Needles

Thread

Moleskin

Duct tape wrapped on a pencil

Band Aids

IMG_4862.JPG

This stuff easily fits in an Altoids can and can be waterproofed by putting that in a snack sized ziplock. 

IMG_4863.JPG

The whole kit can easily be put in your shirt pocket or in any backpack. 

This stuff is what I need, but you may need more or less.  The important thing is to have some sort of a kit that you can use to take care of yourself or a team mate.  It could be the difference in finishing or not or in extreme cases, life or death.

SealFit from 12/22/09

"There are no great people in this world, only great challenges which ordinary people rise to meet."

-William Frederick Halsey, Jr.


From this morning...30 lb ruck makes this extra tough

From this morning...30 lb ruck makes this extra tough


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: 10 minute sandbag get-ups with 60 lb bag for max reps


Workout: A.

SealFit Work Capacity from 12/22/09

2000 m Row

Rest 2 mins

30 Hang Power Cleans 95 lbs

30 Pull-ups

30 Kettlebell Swings 53 lbs

30 Burpees

20 Hang Power Cleans

20 Pull-ups

20 Kettlebell Swings 53 lbs

20 Burpees

10 Hang Power Cleans 95 lbs

10 Pull-ups

10 Kettlebell Swings

10 Burpees

For time.  Selection Candidates wear 30 lb ruck throughout entire workout


Workout B.

Still Water Runs Deep


Post times, reps and/or loads to comments

SealFit has been archiving workouts for many years and there is some real gold to be found in their archives.  I ran across this one in my notes and included it today.  It fit with what I was trying to accomplish.  Pile a 30 lb ruck on top and it was perfect.

We had a visitor today who was brought in by a member who has been a little absent.  Good to have both of them today.

 


Ruck PT

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:  Situp progression 30% of 2 min max +5 reps x 3 rounds.  4th round work full minute for max reps


Workout: A.

Bear Crawl down and back ( approx 50 m)

20 burpees

Crab Walk down and back

20 situps

Partner Wheelbarrow down/switch and come back

20 x pick 120 lb sandbag up put it on top of jerk box and push it to the other side.  Partner repeats.

Ruck 400 m with 50 lb ruck and 120 lb sandbag.  Switch as needed

Amrap 25 minutes

Selection candidates wear 50 lb ruck throughout workout.  Never let it touch the ground.  On feet during situps, in front during crab walk.


OR (for those who might not like crawling around on the ground as much as the rest of us)

Cindy

5 pullups

10 pushups

15 squats

AMRAP 20 minutes


Workout B.

Bench 5-5-5-5


Finisher: Blog or "Big Girl" over the shoulder throws.  The Blob which has been renamed "Big Girl" is a big exercise ball that I filled with water.  I think it probably weighs about 150 pounds.  It is a good finisher to take the ball from the ground and go up and over the shoulder.  This ball is also far easier on the driveway than the concrete Atlas stones.

Post times, reps and/or loads to comments


Ruck PT

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady.   This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady. 

This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:

Sit-up progression x 5 rounds

Take 30% of your max 2 minute score and hit that number every minute on the minute for 5 minutes.  On the 6th minute, work the entire minute for max reps


Workout: A.

Ruck PT

With a 45 pound ruck or 45 pound sandbag complete the following for time:

50 Walking Lunge Steps

50 Pushups with ruck on

50 Squats

50 Sit-ups

50 Thrusters using the ruck or sandbag

50 Sit-ups

50 Squats

50 Pushups with ruck on

50 Walking Lunge Steps


Workout B.

10 minutes of Gratitude


Post times, reps and/or loads to comments


Happy Birthday Michael Miller!  How did you like the 60 pound ruck? 

By RRL tradition, we wear a weight vest on our birthday, despite the workout.  Sometimes it is no big deal, others make for a birthday that you will not soon forget.  Instead of putting a vest on under the ruck today, Michael decided to bump up the ruck weight from 45 to 60.  This makes a big difference on a workout like this.  Happy 37th!

This one took me 18:14 but I was only using a 45 lb ruck.  I liked it and feel like we definitely need more work on lunges and walking lunges. That is a tough movement, but one we will encounter alot in Selection.

We ended the day with 10 minutes of gratitude meditation.  This is a powerful way to start the day and remain in a state of gratitude.  Focusing on breathing while laying in the dead man pose, we think about everything we are grateful for and then end with clearing our mind of all thought...or at least attempting to.

This is an outstanding practice, highly recommended.

Have a great weekend.

Update: Several guys came over this afternoon so we hit this one again.  I was able to do it in 15:47 with 45 pounds, wet ruck, wet boots.  Good times.

Run/Ruck

My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA

My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: Lying Hip Swing x 30


Workout A:

Run 400 m

30 pushups

30 situps

Ruck 400 m with 90 pounds

AMRAP 30 min


 

Workout B. 

Front Squat 5-3-1


Post times, reps and/or loads to comments


When preparing for Selection, I feel like we need to be able to do a ton of situps and pushups, run, and ruck.  In fact, I am not sure that we can ruck enough in preparation for the event.  Today, I created a workout that had us moving for a 30 minute smoke session and incorporated simple movements that I am sure we will be doing plenty of in Selection.

My calf is still bothering me.  I felt it a bit on round 3 so I immediately went to the rower instead of rucking or running any further.  Laying off running for close to 2 weeks has not solved the injury so I will probably go see Wayne Stephens and see if he can help me. 

Planning a workout for this weekend to include lots of water, mud and long rucks is definitely starting to take shape.  Greenway Farms may be a good spot for good creek access and plenty of trails.  It is also close by which is important.

If you are reading this or coming from the Facebook page or website, please leave a comment so I know that this thing is working properly.

Thanks


The Road To Goruck Selection

120 lb Goruck Sandbags ready to crush our souls and make us cry "Uncle"

120 lb Goruck Sandbags ready to crush our souls and make us cry "Uncle"

First post today.  I dont know if anyone will read this but I am going to document my progress towards Goruck Selection on this blog. 

Our workout today:

"Feed the Courage Wolf"

Partner workout.  Each man with a 45 lb ruck

Ruck 1 mile together with 120 lb sandbag and rucks, switch as often as needed...sandbag never touches the ground until pushup/situp or 20 burped penalty
250 pushups with ruck on as a team
250 situps as a team…no ruck
50 pull-ups…non working partner holds sandbag while other partner does pullups
Bear crawl the length driveway x4
Ruck 1 mile with 120 lb Sandbag
50 pushups with ruck on
As many sit-ups as possible in the remaining time

70 minute cutoff

This was challenging but probably similar to something we might encounter in Selection.