SealFit Monday

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“Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions, they become habits.

Watch your habits; they become character.

Watch your character; it becomes your destiny.”

SealFit Monday

Work Capacity: Complete the following for time…

        Run 1 mile
        75x KB swings (53#/35#)
        Row 1,000m
        60x wallball (20#/14#)
        Run 1 mile
        45x pull ups


Strength: Power clean – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge, 10x slasher (16kg/12kg), 5x Romanian deadlift (135#/95#). SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

PM:

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then complete 30-20-10 reps of front squats, lunges, push ups.

Stamina: 4 rounds, not timed: 10x power clean @ 95#-135#/115#-155#, 20x KB sumo deadlift high pull (70#/53#), 25m crab walk.

 

Back in the RRL

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Super excited to get back into the RRL tomorrow and hit this workout


Workout A.

Sled Pull

Sled Push

1 Round

Workout B.

Teams of 4

Work Capacity: In teams of 4, complete the following for time:

150x wallball shots (20#/14#)
100x power clean (135#/95#)
50x muscle up
Strength: Back squat: 10 rounds – Every 60 seconds, perform: 2x back squat, use same weight across the 10 sets. Choose a weight that is challenging but you can move with speed.

Workout C.

Durability: 3 rounds, not timed – 30 second L-sit hold, 10x medball GHD sit ups, 10x reverse hyper (heavy). SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. 

 

Lessons Learned-Goruck Selection 015 AAR→

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Lessons Learned-Goruck Selection 015 AAR

Today is Saturday, Oct 11 and it is the morning after Goruck Selection 015.

Out of 278 people who signed up, 162 RSVP'd to show up...out of those, only 82 actually did show up.  There are various reasons for that, namely that the training for an event like this is really hard and injuries do happen.  (Out of our group of 5, only 2 of us showed up injury free to the start) ...

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Run/Ruck

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1. Pushup Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

2. Situp Progression

5 rounds at 35% of 2 Min Max plus 1 final set

 

3. 3 x 1.5 mile run

 

4. (PM) 3 x 3 mile ruck at 45 pounds

 

I did the pushups at 30 for all 6 rounds, situps at 26.  I was not able to complete all 6 rounds at 26.  One round I only got 12. 

Runs went well today despite the 18 mile ruck yesterday.  10:31, 10:37, 11:14

I will ruck either at lunch or tonight.  20 miler tomorrow.

18 miles/60 pounds

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18 mile ruck at 60 pounds dry.

 

I carried 6 liters of water with me and started around 65 pounds.  I finished at 59...cant let that happen again!

 

This one took me 4:29:00 and I realized I was going to miss the cutoff with 1 mile left.  I ran the last mile and barely made it.  It was a tough distance, but made easier by our fall-like weather.  73 degrees is a LONG way from 93 degrees.  I have not had to pee during a ruck in the last 10 weeks, but today, I had to pee 5 times!  The cooler weather was nice and I was not sweating that much. 

I hope that this time is decent...I really have no way of knowing. 

600 again

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600 step ups with 40 pounds to 16 inch box

 

or

 

Front Squat 5-5-3-3-1-1-1

then

15 Hang Power Clean @ 135

15 burpees

x 3 rounds

 

or, be like Mike Drew and go under 20 minutes on the step ups (new record) and then hit the power clean/burpee workout

Great job Mike!

 

My time was 25:52 on the step ups. 
The first time I tried this workout I did it in 25:26, last time, 26:15. 

Consistent but not really improving.  I felt really good, but just old and slow I guess.

16 mile sweat fest

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Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Sweat-fest 2014.  I drank all this, plus another 2 liters during the 16+ miler, crazy amount of sweat!

Traveling...

did a 16 mile ruck with 70 pounds in the Florida Keys heat and humidity.  I know I have been saying this alot lately, but I seriously do not think that I have ever sweated this much!  I filled my 3 Liter bladder 2 x, had a liter before leaving, then had another liter after.  I really felt like it was coming out of me faster than it was going in.

This was challenging.  I started late afternoon because I thought I might actually die in the 94 degree heat.  Probably pretty smart on my part.  The whole workout took me around 3:45:00.  I say around 3:45 because my phone died and I dont know the exact time, but I feel good that it was under 4:00:00.  I ran alot, although my running pace with a 70 pound ruck is slow it is still faster than my walking pace. 

The Florida Keys are lined with power poles so it was real easy to run one, walk one.  I did that through the majority of the run.  However, around mile 14, it got real and got very difficult to run.  I was ready to put the pack down, but I pressed on and through and made it back to the room to drink some more water.  I was actually a little concerned about Hyponatremia since I did not have my Hammer Endurolytes.  That is scary stuff and several young football players have died recently.  I just kept drinking small sips.  It was pouring out of me faster than I was putting it in.  I felt fine throughout, but did feel cold when I got back and took a shower.  That was kind of weird, but it passed.

This was good training because I watched the sun go down, then the mosquitos came out...and when they came out...they really came out.  Good training!

I have to get in 5 x 2 miles at some point over the next couple of days to complete this week fully.  It will be quite a challenge with my work schedule, but I will do everything I can to get it in.

 

Labor Day

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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

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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  

 

recovery

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Last week was a tough one for me.  Out of nowhere, I somehow reinjure my calf after a month of hard training.  It wasnt an injury that I could pinpoint when it happened or where, it kind of just started hurting and prevented me from running or rucking.  Very frustrating.

The injury was so frustrating that I decided to go to the Doctor.  I chose a Doctor who helped me get through my torn Soleus a few years ago.  He told me about what I thought he would...strained Gastroc, no need for MRI.  He suggested Physical Therapy, so I called my PT friend Allen Bible.

Allen did some Ultrasound, massage, and gave me some exercises to try.  I have been doing them 2 x day and they have helped, I guess.  I also took 2 days off completely and 5 days off of any rucking or running. 

Today I felt good and thought I would give my ruck schedule a try. 

3 x 3 miles at 45 pounds dry before water

1. 42:52

2. 38:46

3: 40:00

It was 93 degrees, I was in boots and pants.  Even in wrestling practice where the heat was turned up high and we wore plastics, I did not sweat as much as in this workout.  I was soaked, dripping, boots sloshing, but the calf felt great. 

38:46 is as fast as I have ever rucked 45 pounds for 3 miles.  It is amazing how a little victory like that can improve my attitude.  Last week I was down.  I was not able to complete the training that I needed to and it really brought me down.  It was hard to rest when I knew what I needed to do.  There were several moments that I questioned whether or not I could even do Selection at all due to the injury.

Setting a PR brings the spirits up, restores confidence in my conditioning and strength.  I am back to my original confidence.

Now, I just need to figure out how to keep the calf healthy and strong.

4 generations of friendship

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Garrison and Turner.  Turner is not drunk...really....just a bad picture

Garrison and Turner.  Turner is not drunk...really....just a bad picture

“Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.”
― Muhammad Ali

I cant really think of another example of 4 generations of friendship, but I saw it today.  My grandmother's best friend lived across the street from her and they were lifelong friends.  They both had sons (my Dad, Gary's Dad) close in age who were best friends growing up and still remain in contact, they both had sons (me and Gary) who were in the same class at McCallie and became friends.  Today, Gary's son Garrison, came to the garage for a workout.  Garrison is in Turner's class at McCallie making this 4 generations of friendship. The families have moved away from one another, but it is McCallie and fitness that are keeping the relationship alive.  Really cool!

 

Our workout today:

21-15-9

wall ball

clapping pushups

pullups



Row 500

overhead walking lunge at 60 pounds (sandbag)

x 3


Gratitude 7 minutes

Headed to the Dr this morning to discuss my calf injury and get an MRI.  I am still not recovered and the clock is ticking on Selection.  Maybe he can help me to get healthy.

Fight Gone Bad

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A travel day for me so I will have to make up my missed days this weekend.

 

Meanwhile, back at the RRL:

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

This is a great workout and a CrossFit benchmark.  You can see the guys scores on the board.  Post your scores to comments if you try this one on your own.