Oct 5, 2023
/My new schedule has me working out M-W taking Thursday off then Friday and Saturday and taking Sunday off.
Today is off but not totally.
Stretching, Ice bath, sauna, more stretching.
Daily Mental and Physical Training
The Training blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Goruck Selection and CrossFit.
My new schedule has me working out M-W taking Thursday off then Friday and Saturday and taking Sunday off.
Today is off but not totally.
Stretching, Ice bath, sauna, more stretching.
More heavy training today.
Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m
Clean Warm up: 2 Rounds
Clean Grip RDL (Above Knee): 5 reps
Power Clean from Knees: 5 reps
Front Squat with :01 Pause: 5 reps
Front Rack Dips: 5 reps
Push Jerks: 5 reps
Lifting:
DB Hang Squat Cleans:
3x6 at RPE 6
(Notes: This is a primer to get the body through the clean with an unstable load)
Tall Cleans:
5x3
(Notes: Start very light and build through the 5 sets. Looking for precision, not heavy here. https://youtu.be/X9ckJS9LSug)
Cleans:
2x2 at 70%
2x2 at 75%
1x2 at 80%
(Notes: Singles only)
Sprint Finisher:
7x10s Echo Bike Sprint
:30s rest
Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility
Lifting:
Front Squats:
5x7 at RPE 6.5 or 65%
(Notes: Control the eccentric, slight pause at the bottom of each squat)
Accessory:
4 Rounds
10/10 DB Bulgarian Split Squats 35s/20s
10/10 Elevated Single Leg Glute Bridge (20" Box)
10/10 Pistol Squats
Rest :90s between sets
Metcon: 4 Sets
AMRAP 5:00
5 Thrusters 115#
7 Muscle Ups (ODD Rounds BMU, Even Rounds RMU)
9 Cal Ski Erg
Rest 5:00 Between Sets
Just got back from an elk hunting trip. Tons of walking up hills with a pack which was good for cardio.
Back to the grind of trying to make the CrossFit Games in my age group.
Session 1: Warm up: 3 way banded lat stretch, chest stretch, tricep stretch, DB/KB: 5 each - good mornings, front squats, strict press, RDL
Warm up:
3 Rounds
15 Cal Row
10 Air Squats
5 Box Jumps
10 Single-leg KB RDL (light KB)
Lifting:
Back Squat: 5x7 - 65% or RPE 6.5 (Notes: Before your squats... load up the bar to 100% of your 1RM and complete 3x :25s back rack holds, rest as needed between sets. On the sets of squats, control the eccentric, slight pause at the bottom of each squat)
Strict Press: 5x7 - 60% or RPE 6
Accessory:
3 Rounds
10/10 Single Arm DB Front Squat (Heavy)
15 DB Push Press (Unbroken with Moderate Weight)
75' HS Walk
Rest: :90s
Session 2: Warm up: Crossover symmetry, hip halo, ankle/hip mobility, 3 way lat stretch
Warm up:
3 rounds
2 Wall Walks
20 Double unders
Metcon:
10-8-6-4-2
Wall Walks
20-40-60-80-100
Double Unders
Sprint Work
10 Rounds
Every 2:00
8 Cal Echo Bike
8 Bar Facing Burpees
Session 1: Warm up: pigeon stretch, hamstring stretch, calf stretch, 5 of each with empty barbell: good mornings, elbow rotations, back squats, strict press, RDL, front squats
Endurance:
4 Rounds
500m Row
20 Toes to Bar
Rest 2:00 between round
Rest 5:00
4 Rounds
600m Run
20 Chest to bars
Rest 2:00 between rounds
Total time 44:05
Session 2: Warm up: crossover symmetry, hip halo, tricep stretch, lat stretch
Empty barbell: Clean Grip RDL (Above Knee): 5 reps, Power Clean from Knees: 5 reps, Front Squat with :01 Pause: 5 reps, Front Rack Dips: 5 reps, Push Jerks: 5 reps
Snatch Warm up: 2 Rounds
Snatch Grip RDL: 5 reps
Muscle Snatch: 5 reps
Power Snatch from Knee: 5 reps
Bottom Snatch Press: 5 reps
Overhead Squat: 5 reps
Lifting:
Single Arm DB Overhead Squats:
3x8 per arm RPE 7
Snatch Balance:
3x3 at 70% or RPE 7 (Notes: Focus on fast lockout)
Snatch Pull:
5x3 at 80% or RPE 8 (Notes: Focus on precise positioning)
Snatch:
2x2 at 70%
2x2 at 75%
1x2 at 80%
(Notes: Singles only)
Snatch Grip RDL:
5x5 at 70% or RPE 7
(Notes: Slow and controlled eccentric with a slight puase at the end range... base 70% on your 1RM Snatch NOT your 1RM Deadlift)
For Quality
50-40-30-20-10 - GHD Sit ups
10-20-30-40-50 - Banded Good Mornings
Good day today. Slightly lighter in anticipation of the upcoming Wodapalooza qualifiers.
Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m
Swim Session:
5 Rounds:
50m Max Effort Swim
1:00 Rest
Rest 5:00
1k Swim
Ski Session - if unable to swim:
5 Rounds
250m Max Effort Ski
Rest 1:00
Rest 5:00
2.5k Ski at Moderate Pace
Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility
Lifting:
Deadlift
5x5 - Heavy (4 second descent on last rep)
Metcon: 4 rounds
4:00 AMRAP
100m Run
5 Tuck Jumps
9 DB Squat Cleans - 50s
6 DB/KB Push up to Bent over Row
Rest 2:00 between rounds
Hiring the Coach was a great move. I don’t know if it is sustainable, but I am putting in more time than ever…including Selection training.
I have tried to qualify for 3 events now.
The Masters Online Collective - I did qualify for this one in 6th place but will not compete in the real event as it is in conflict with my elk hunt
The Legends - I also qualified for this one in 16th place and may compete in the real one in Dec in Arizona. They take the top 25
The Wodapalooza - Currently in 8th place after 3 events…2 more to go. The only take the top 5
The extra work has helped significantly. What does the extra work look like? Here is a sample day:
Session 1: Warm up: Crossover symmetry, hip halo, 3 way banded lat stretch, chest stretch, tricep stretch, Barbell: 5 each - good mornings, elbow rotations, back squats, strict press, RDL, Front squats
Lifting:
Snatch Balance:
80%: 3,3 reps
85%: 3,3,3 reps
2 Overhead Squats (from Rack) + 1 Snatch:
73%: 3,3,3 reps
78%: 3,3,3 reps
(Take the bar from the rack and complete 2 overhead squats, drop the bar, complete your snatch and re-rack)
Back Squat:
85%: 4,4,4,4,4 reps (slow controlled eccentric, :01 second pause)
Sprint Finisher: 7 Rounds
10 second Echo Bike Sprint OR Ski Erg Sprint
30 second Rest
Accessory (optional):
4 Rounds
10 Back Extensions: (1 second pause at the top)
:35s Double KB Front Rack wall Sit (moderate weight)
10/10 KB Gorilla Rows (moderate weight)
Session 2: Warmup: Crossover Symmetry, hip halo, Lat stretch, Chest stretch
Gymnastics: 12:00 EMOM
Min 1: 3 Wall Walks
Min 2: 50' HS Walk
Min 3: Rest
Metcon: For Time (20:00 Time cap)
40 Cal Row
30 Toes to bar
12 Sandbag over the shoulder cleans - 125#
40 Box Step overs - 35# DB
12 Sandbag over the shoulder cleans
30 Toes to bar
40 Cal Row
Accessory (optional)
10 Rounds
10 cal C2 Bike - Damper 10
10 V-Ups OR GHD sit ups
I have been really taking care of my body with proper supplementation and a good bit of extra food. Im at about 3000+ calories right now which does have me a bit heavier than I might like, but the performance is good and my energy levels are ok.
LMNT has been crucial to this whole process and I have really embraced what sodium can do for performance. I am taking it pre workout mixed with Beta Alanine and then again through the day due to the excessive sweat from these workouts, plus the sauna sessions I am doing.
I have a code if you want to get some: CLICK HERE for a free sample pack of every flavor they offer which is a $20 value
Later this week, Wodapalooza will drop their last 2 workouts which I will do before going elk hunting next week.
After a good holiday we are back to the regular schedule.
Our workout today called for something that I have been doing since about 2008. A 2000 m Row time trial. At 54, a PR means so much to me. I set an ALL TIME PR! Just barely but I came in under my previous best ever. My new PR is 7:25.7
This means that I am still improving at 54 years old! Things are going well, diet is on point, cardio is excellent and strength is right up there at the best ever. Im super excited!
Today,
Back Squat
1x10 @ 168.15lb
1x8 @ 182.9 b
1x6 @ 197.65lb
1x6 @ 209.45lb
1x6 @ 224.2lb
Front Squat
1x5 @ 150.01b
1x5 @ 175.Olb
2x5 @ 187.5lb
Bench Press
1x10 @ 100.Olb
1x8 @ 116.0 b
1x6 @ 130.Olb
2x4 @ 140.Olb
then
Back Squat
1x10 @ 168.15lb
1x8 @ 182.9 b
1x6 @ 197.65lb
1x6 @ 209.45lb
1x6 @ 224.2lb
Front Squat
1x5 @ 150.01b
1x5 @ 175.Olb
2x5 @ 187.5lb
Bench Press
1x10 @ 100.Olb
1x8 @ 116.0 b
1x6 @ 130.Olb
2x4 @ 140.Olb
then
Dumbbell Coffin Press
4×12
EZ Bar Skull Crusher
4×8
3X
15/15 Weighted Russian Twist
20 Slow Knee Tuck
*Rest as needed between rounds.
Yesterday was a good workout with the group that started at a leisurely 8 am. We had, Ben and Jaqueline, Mathew and his 3 kids, Robert, Rusty and me + Moose. Ellie is on injured reserve due to a cut paw.
It was a good one yesterday starting with strict press 5,5,5,5
then
Ski, Sandbag clean and then ski in remaining time 2/2/2/2 with 1 min off
Then some core movements to finish it off
Today
Squat snatch - which was a power snatch for me 5.5.5
Overhead Squat which I subbed for backwards sled pulls due to right knee
then 6 pullups, 500 m on ski, 10 Sandbag Cleans x 4 rounds
then
400 m run x 6. - I only did 4 but had no discomfort or injury! Ya!
Good day today!
Travel has been occupying my time lately. A trip to Auburn for my daughter, then Alaska then right to SC. I have not been posting here but I have been able to maintain fitness to a reasonable level as well as staying on my eating plan.
After all the travel I weighed in at 175 which was only up 4 pounds from where I left. I felt pretty good about that. I did a deck of cards (at least) every day while gone which isn’t enough to achieve elite fitness, but it is enough to maintain a level. Mostly, it allows me to keep moving and get a little sweat going anywhere, at anytime with no equipment.
Back in the garage today we did
Back Squat
5,5,5,5,5 135-195
then Bench Press
3x 12 light weight
Then
Metcon
2 rounds Cindy
5 Sandbag cleans
Max cal on Ski Erg in remaining time
2:30 on/1:30 off x 6 rounds
then
30 Bicycles
15/15 side plank hip touches
20 candlestick toe touches
Alan brought a new guy, Ben. Welcome. Alan, Josh, Steen +June, Will Ensign, Mathew Nuar, Me + Moose
It must be close to the first day of school because we had quite a reunion today!
Steen + June return from Wyoming, Will Ensign returns, Card Steel on his 2nd day of the return, then the regulars, Mathew, Jody, Jim, Rusty + Ellie and Me + Moose enjoyed a great workout while we celebrated the career of Olivia Newton John RIP.
With Grease soundtrack playing loud, we did this
Back Squat 5,4,3,3
Bench Press 3,3,3,3,max reps at light weight
then
Metcon
25 ft Front Rack Walking Lunge
8 bar facing Burpees
25 ft front rack walking lunge
8 bar facing burpees
8 Bar muscleups
x 4 rounds
It called for 115/85 but I scaled this back to 55 due to the hip injury from falling off the pullups bar 2 weeks ago today. Its getting better but that is a tough movement right now.
Then
Cardio finisher
1:00 on/1:00 off x 10 rounds
10 cal bike sprint then finish the minute at 1 mile pace.
Great start to the day.
Ethan Suplee on the podcast today!
Summer must be close to being over. Card Steel returns today with Kyle, March, Jody, Kim, Rusty +Ellie and Me + Moose
It was all bike all day to start the week
Warm up
easy 1 min
:30 Hard
:30 standing sprint
x 3
Then
30 minutes
Bike 40 calories -then standing sprint for 10 calories
Repeat for 30 minutes
then
EMOM 12 min
20-30 second L sit or Tuck
:40 Left plank
:40 Right Plank
Mathew showed up at 4:30 am, then it was Rusty, Jimmy and me for the rest of the workout.
Today
Overhead squat
5,5,4,3,5
Pocket snatch + low hang snatch
2+1 x 3, 1+1, 1+1 x 2
Snatch Pull
3,3,3
Then
Run
300 slow
300 fast
:30 break
x5
then
Metcon
Wall Ball 12
Bike 12 cal
x 10 rounds
Mid week awesomeness started at 4:30 am.
Mathew Nuar was here at 4:30 and I got downstairs shortly after.
Mathew, Kyle, March, Jim, Rusty + Ellie, Me + Moose today
Front Squat 5,4,3,2,1 165-230
Above knee pause power clean
2,2,2,2,2,1,1
Power Clean + Jerk
2=1 x 3, 1 + 1 x3
Pocket Snatch
3,3,3,2,2,2 102-115
Then
20 Min AMRAP
20 Ski
20 GHD
10/10 Goblet Lunge
50 Double Unders
Then
Stretch finisher
I felt a good bit better today. It has been exactly a week since I fell off the pullups bar and finally, I am able to do a few things that my body wasn’t allowing until now. I hope this means that I am close to getting back to 100%.
I was surprised to be able to front squat the empty bar today because any sort of squat has been out of the question, so there is some improvement there.
Then, I thought that a GHD would not be a good movement at all but I was able to do them.
Double unders were very tough 2 days ago but today I was able to get 50 unbroken.
I am certainly not 100% but making progress. A bruise finally showed up on my hip after 5 days which seems like there is some changes and maybe healing going on.
Take home value… Don’t fall off the pullups bar…it is not good…Busting your ass (literally) hurts and sets back training significantly.
The band is back together again! Jimmy is back! Alan rejoins the group after a vacation along with Mathew, Justin, Rusty + Ellie and Me + Moose
Today called for
Squat Clean + Split Jerk
2+1 X 3 @ 193
1+1 x @ @200
Then
Deadlift 5,5,5,5,max reps 251, 268, 284, 268, 215
I did not do any of this lifting today due to the injury.
Then
12 Min EMOM
12 cal row
10 OHS - I subbed 15 regular bodyweight squats and felt good that I could do them
+
12 min EMOM
14/11 Fan Bike
100” Sandbag Carry - 150/100 lbs - I subbed handstand walk
+
12 min Emom
14/11 Cal Ski
15 Ring Dips
Then, Shoot some arrows
Great start to the first Monday in August with Kyle, Rusty + Ellie and Me + Moose
Kyle and Rusty were having knee issues and I am still recovering from my fall off the pullup bar last week.
We changed up the program slightly today to allow for us to all train together and get in some work despite our injuries.
I feel very strongly that training should continue when injured. Of course, you have to be smart about it but I do not think that inactivity is beneficial to healing or to the mental state around an injury.
If you break your arm you may not be able to do many things like pullups of cleans, but does a broken arm mean that you couldn’t run or ride a bike? Could you do a squat, a sit up, some flutter kicks? The answer is obviously yes.
When I get injured I immediately start to think about the things that I can still do. Torn calf muscle means I shouldn’t run for 8 weeks…Im going to get really good at pullups in those 8 weeks. Hurt shoulder? Bodyweight squats, core work, running and bike. There is always something you can do.
Staying on the path helps the mental game more than the physical, probably. When injured, it is easy to get down and when we feel down often we resort to things that are not healthy. More drinking than usual, binge eating, not sleeping as much. When we stay on the path and never miss a day, it is easier to stay on the eating plan, continue a consistent sleep schedule, stretch, sauna, and feel good on a daily basis despite the injury.
So, to avoid those pitfalls, we have to alter our training sometimes and get in what we can.
Today we changed up the program a bit and got a good one, got the blood flowing and a good sweat.
Every 4 minutes x 5 rounds
25 cal bike
25 pushups
then
1 minute plank
100 flutters
x 5
Less volume than the program called for but we got it done!
Yesterday was a great day right up to the last 1 second of the workout. Ill explain
We started with Strict Press @ 120
Then 2x that number at 100 lbs
then
2,2,2,2 minutes on/rest 1 minute
12 Dumbbells bench press 50s
12 cal row
Max GHD in remaining time
I got 19,20,21,22
then
Row
1000 @ 1:53
rest 1 min
1000 @ 1:53
rest 1 min
1000 @ 1:53
rest 1 min
500 @ 1:50
Then
I decided that w would do a finisher to prep for my goal of being able to do 54 kipping pullups on my birthday in August. My record is 53. I videoed the attempt just in case I made it and I wouldn’t have to do it again.
I felt ready and went for it. I did 50 unbroken kipping Butterly pullups and then felt my grip weakening. I readjusted and did 2 more kipping pullups. I had miscounted (after video review) and thought I was on 53 with only one more for the record. I went for it despite my grip being weak.
I pulled hard and my hands slipped off the bar and I went down extremely hard and landed on my left hip. I was very lucky that I did not hit my head at all. Regardless, it was a very hard fall and I had a tough time getting up.
Yesterday was spent with an ice pack and some advil. It was one of the least productive days I can remember.
Today was better and I was not going to let that injury sideline me for complete inactivity.
I was thinking…What can I do rather than thinking of all the things that I am unable to do in this condition.
I let the guys do the prescribed workout today which included Overhead squats, 800 m running intervals and a bike, dumbbell, bar muscle up workout…none of which seemed like something I could do in this condition.
I went through my stretching routine and felt like I could do most things that did not require any squatting or movement of the hip. During the stretch, I do 50 pushups and they felt pretty good and didnt aggravate the area that I hurt yesterday too bad.
I decided on 20 pushups a minute every minute for 50 minutes which is 1000.
No problem and it felt good to get the blood flowing and some sweat.
My back is feeling better than yesterday for sure. I am so thankful and grateful that I did not hit my head and thanks to March who was there immediately to see if I was ok.
More ice today and Ill be 90% by tomorrow.
Lesson learned was …when the grip fails…STOP DOING PULLUPS. This could have been pretty bad and I feel like I escaped with a painful but not serious injury.
Awesome Tuesday morning with Jose, Mathew, Rusty + Ellie, and Me + Moose
Sleep: only woke up once, 7 hours
Weight 173.6
Great workout this morning that started with a pretty thorough weight session
Front Squat
6,6,3,3 @ 165, 175, 205, 215
Power Clean with pause above knee
3x2 @ 145
Power Clean + Power Jerk
3 (3+1), 2+1, 2(1+1) @ 155-180
Power Snatch 3x2, 1x2, 2x1 @ 120-135
Then
6 x (2:30 work/ 1:30 rest)
20 Wall Ball @ 20 lbs
15 Muscle Snatch @ 65
Max cal Bike in remaining time
My scores were 13, 13, 13, 12, 10, 9
Then
Shoot 20 arrows at various distances
Monday mornings at the RRL are a favorite. Most people dread Monday but I look at it as a fresh start to the week and I look forward to the training after 2 days of recovery. This morning, Mathew was already 1/2 way through his workout when I go tin the garage a little before 5 am. Then, only Rusty and Kim showed up today. Ellie and Moose had a real good time this morning chasing each other and playing.
Today we started with:
Split Jerk
4,4,4,3,2,2,2
Then
28 Minute EMOM
Row 12
1 Round DT
Bike 11
Rest
1 Round DT = 12 deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead
Then
Bar hang - Accumulate 3 minutes
Great start to the week!
Weekends are for recovery for me.
Extra sleep and extra stretching and recovery
Joe Hippensteel is my stretching coach and his program Ultimate Human Performance has been more impactful to my progress over the last year than anything else. Yep…more impactful than the weights, than the rowing, running, swimming, ski erg, bike…you name it.
It is due to this program that I have been able to double down in other areas and increase my durability to train harder than ever. It is literally the fountain of youth.
I did a full session of 2 minutes on/2 minutes off through the entire program. This is about a 2 hour session. On regular weekdays I will go through the entire program daily but I can spend more time on it on the weekends and spend more time in each position. The result is feeling like a million bucks.
I follow this with a few sessions of Fire and Ice which is where I will sit in the ice for
10 minutes then go directly to a 200+ degree sauna for 20 min
5 min/15 min
1 min/ 10 min
This is one of my favorite things to do but it takes time that I may not have during the week.
Ill make sure to follow my nutrition plan as well with no cheat days since March. This has me in a place that I am very happy with. 170 lbs, knees feeling great, sleep is on point, supplements seem to be helping in many areas. My performance in the gym is outstanding and Im still setting PRs at 53 years old in strength, stamina, speed and gymnastics.
Great start to day 2 of Icast with a new deck of cards
Push-ups
Flutter kicks x 2
Arm haulers
Mtn climbers x2
Joker 1 run
Joker 2 max burpees 3 min
Amazing start to the week
Kyle, Josh, Alan, Rusty + Ellie, Me + Moose
This one looked easy on paper…
Front squat 8,8,5,5 @ 155, 165, 175, 175
then
Power Clean + Split Jerk 5 ( 2+1) 145-165
then
EMOM 9
1-3 2 Pocket Power Snatch 95-105
4-6 2 High Hang Snatch 105-115
7-9 Power Snatch 135
Then
8 x 1 min on 1 min off
35 double unders
Max Fan bike cal in remaining time
My score was 118 for the whole workout
Then
Tabata Hollow Rocks
8 x 20 seconds on 10 seconds off
Stats:
Great sleep over the weekend
Weight: 170
Nutrition: Shake + Vitamins + Alpha Brain
Coffee: Chemex
Long drive today to Orlando
Tomorrow and the rest of the week will be on the road. If you are in Orlando and want to workout Ill post the details here or on @tom_rowland Instagram
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 53 year old Male, Husband, Father of 3, 5'8, 170 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 53
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
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