Cindy
/On the road in CA, a day off for me.
Back at the RRL,
Cindy
5 Pullups
10 Pushups
15 air squat
AMRAP 20 min
Here are the results
SealFit HQ Visit
/
SealFit HQ Grinder
A work appointment took me to San Diego today. I left a little early and was able to make the trip to Encinitas to make my first visit to SealFit HQ since Kokoro 30. It was great to be there under different circumstances and I was pleased to see Coach John, Coach Lance, Coach David, and Josh from my Kokoro class.
Josh and I were on the mountain together and went through some cool and very difficult experiences together. He was all smiles and looked and sounded as if he was killing it since Kokoro.
Our workout looked like this:
Warm up with various things like inch worms, toy soldiers, squats, etc...
then
8-8-8-8-8
Back Squat at 65%
then
20 Deadlift at 185
400 m run
15 Deadlift at 185
400 m run
10 Deadlift at 185
400 m run
5 Deadlift at 185
400 m run
then 5 hill sprints-run up and walk down
Great day seeing everyone at HQ. Now I am sitting on Mission Bay preparing for my meeting tomorrow. I will use tomorrow as my day off this week. Calf is sore but not injured.
Train hard and post your workout to comments
Sweat
/
Today was a little break from the heavy ruck, which was welcomed by me! There is a big difference between a 40 and a 60 pound ruck. 20 pounds, you say? Yea, 20 pounds, however, the difference that it makes on how I feel after a long effort makes a big difference. I feel good today, mobile and loose. This was a great workout and a good way to loosen up the hip flexors.
It looked like this:
Warm up: 4 Rounds 3x DOT Drill 3x Scotty Bobs @ 25# Instep Stretch
4 Rounds 150x Step-ups @ 40# at Interval based on SESSION 2 step up time. Rest 3 Minutes between efforts
(2) 4 Rounds 10x GHD Situps 10x EO’s 60 Second Farmers Carry @ 55# Dumbbells 15x Hamstring Hell
(3) 2 Rounds 25 Second Jane Fonda 40x Shoulder Hand Job @ 2.5# Foam Roll Legs/Low Back
I was trying to get my 150’s under 6 minutes. I did that on a couple, but was over on a couple also. Either way, I felt pretty good, pushed the pace hard and sweated a TON.
The last 3-4 weeks have been fairly hot but really humid. I do not remember sweating quite this much when preparing for Kokoro, but I probably did. When I say I am sweating alot, I mean it. Everything is soaked completely, like I jumped into a pool. The clothes have to come off before I go upstairs and I hang them on the squat rack. Later, I will return to a big pool of sweat beneath them. My ruck is also drenched and dripping. Crazy. I drank about 180 oz of water this morning without any trouble at all. I felt like I was trying to carry water in a leaky bucket. As fast as I poured it in, it came out.
The feeling of sweating like that is addicting. There is really nothing else like simply sweating a gallon of water in a workout. You feel clean, all impurities purged and you refill with clean cool water. I love that feeling and sometimes long for it in the winter as we workout outside all year round.
Off to California tomorrow for a meeting and a visit to SealFit HQ. Should be fun.
Run/Ruck/Pushup/Situp
/Today looked like this:
AM: Pushup Progression x 4 rounds @ 40% 2 min max emom
Situp Progression x 4 rounds @ 40% 2 min max emom
Run 1.5 miles x 4. 5 min rest between runs. Run at 2 min faster than 5 mile pace
PM:
Ruck 3 miles with 45 pounds < 41 minutes
I did the AM workout plus one of the rucks in the interest of time. I will hit the other two later this afternoon.
If you read this blog daily, you may notice that this looks almost exactly like yesterday's. You are correct. Doing this one two days in a row was challenging both mentally and physically.
Runs
1. 11:30
2: 11:10
3: 11:18
4. 11:23
Ruck
1. 41:13
2.
3.
Thurs today
/I will be gone a couple of days this week so I decided to get Thursday's workout completed today. It was designed as a 2 part workout, 1/2 in the morning and 1/2 in the evening. I chose to do it straight through instead and I picked Thursday's because it looked to be the hardest one.
Pushup Progression x 4 @40% of 2 min max plus 1 final max set emom
Situp Progression x 4 @40% of 2 min max plus 1 final max set emom
Run 1.5 miles at 2 minutes faster than 5 mile pace x 4 rounds
Ruck 60 # at 12:00-13:00 per mile, 2 miles x 4 rounds
This workout took almost 5 hours and was tough. Thanks to Michael, Adam and Mike Drew for being there and pushing the pace hard. You guys are studs.
Step ups
/
“Spectacular achievements are always preceded by unspectacular preparation.”
— Roger Staubach
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Warm up 2
DOT drill x 2
3x Scotty Bob @ 25 lbs
Instep Stretch
x 4 rounds
150 step ups with 40 # ruck ( 16 inch box)
x 3
Time hack- >5:56
1. 5:47
2. 5:49
3. 5:56
Workout: A.
10 T2b
10 EO
60 Sec farmer carry with 55 lb kb each hand
10x Hamstring hell
x 4 rounds
Workout B.
30 sec Jane Fonda
30 Shoulder Hand Job @ 5 lbs
Foam Roll
x 2
Workout D.
Still Water 12 minutes
Post times, reps and/or loads to comments
Front Squat/Push Press
/
Mike and Patrick at the Ragnar Trail
"To succeed in life, you need two things: ignorance and confidence."
Mark Twain
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Workout: A.
Warm Up
Barbell Complex @ 65 lbs (Deadlift, bent over row, hang power clean, front squat, push press, back squat, pushup 6 each=1 round)
Instep stretch
5x pvc dislocates
x 3 rounds
Workout B.
4-4-4-4-4
Front Squat followed immediately by 2 squat jumps
Increase weight each round
Workout C.
4-4-4-4-4
Push Press followed by 2 clap pushups
Workout D.
6 Front Squats @115 lbs
6 Push Press with 35 lbs each hand
x 5 rounds for time
Workout E.
Toe Touch complex
Lat Pec Stretch
Pigeon Stretch
Workout F.
Still Water
Post times, reps and/or loads to comments
Intervals revisited
/Pushup progression x 4 plus max set
Situp progression x4 plus max set
1.5 mile run under 11:15 minutes x3
Ruck 60 lbs + water food 2 miles under 24:11 x 3
This was a very tough workout. Very tough. I was training at the beach for the final day. The weather was hot and humid. Starting at 5:30, I was in a full sweat by the time I got to the situps. Soon, I was dripping water into my boots and they were soaked. I drank 9 bottles of water plus a full Source bladder, recovery drink then coffee after and did not pee until noon.
I made all time hacks except the last two rucks.
Runs
1. 10:16
2. 10:43
3. 11:08
Rucks
1. 24:01
2. 26:23
3. 30:52 (very tough, on beach)
2 hour cut-off
/
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
Run/Ruck
/
Proud of both my boys! Hayden returns from Trilogy Lacrosse Camp and Turner finishes Navy Sea Cadets Boot Camp as the HONOR CADET!
“All quitters are good losers.”
— Bob Zuppke”
Beach training
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
Pushup Progression @ 35% x 4 plus final round amrap
Situp Progression @ 35% x 4 plus final round amrap
Workout: A.
Run 1.5 miles
x 3
rest 5 minutes between rounds
Workout B.
Ruck 3 miles @ 45 pounds dry
x 2
5 minutes between rounds
Back at RRL
Fran
21-15-9
Thrusters 95 lbs
Pullups
Then Run 1 mile afap
Post times, reps and/or loads to comments
Intervals
/
"You can't outrun the cheeseburger"
-David Lee Roth
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Warm up B.
2x DOT Drill
8 pushups
10 situps
200 m run
x 3 rounds, not timed
Skill: Jump Rope 3 minutes
Workout: A.
Pushup Progression
30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute
Workout B.
30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute
Workout C.
Run 1.5 miles
x 2
3 minutes rest between intervals. Run faster than your 5 mile pace.
Workout D.
Still Water
Post times, reps and/or loads to comments
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
Benchmarks
/
During the Run Burpee Run on my redneck beach
"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
Bruce Lee
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
Workout: A.
4 Rounds
3x Pull ups
5x Bench Press (95, 115, 135, 165)
10x Situps
Instep Stretch
Lat + Pec Stretch
Workout B.
Bodyweight Bench Press for Reps
Workout C.
Max Pull ups at Bodyweight + 25#
Workout D.
10 Minute Sandbag Getups @ 60#, for Reps
Workout E.
Still Water
Post times, reps and/or loads to comments
600 Step ups
/
2 am water fun
"Weakness of attitude becomes weakness of character."
Albert Einstein
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
20 GHD
20 Hip Extensions
Workout: A.
600 Step ups for time
use 16 inch platform and a 40 # ruck
Workout B.
Still Water
Post times, reps and/or loads to comments
Day 1
/
Getting closer. Now the work begins
“The sacrifices that are necessary to be successful, become easier when one places a goal or objective at a high level.”
— Ara Parseghian
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core:
2 dot drill
8 pushups
10 situps
200 m run
Instep stretch
x3
Workout: A.
2 minute Max Pushups
Workout B.
2 Minute max situps
Workout C.
5 Mile Run
PM Session
Workout D.
8 Mile Ruck with 45 pounds before food and water
Post times, reps and/or loads to comments
SealFit 20x
/This video was created at the Southeast Lineman Training Center in Trenton Ga. This is an amazing facility that may hold some future events as well.
There is a second 20x happening here on August 8. If you are interested in attending (which I highly recommend) email Davidpowell@lineworker.com
Enjoy this video:
Saturday Depletion
/
Trying to keep up with El Toro Blanco with 60+ lbs
“Difficulties strengthen the mind, as labor does the body.”
― Seneca
Saturdays are great for longer than average workouts designed to leave you depleted. We seek the depletion state because we will experience it soon enough. Having been there before, repeatedly, makes us comfortable on the edge. If you hit the wall for the first time when it counts, you are in for big problems.
Finding or creating workouts that may be harder than anything we will encounter in the real event is the goal. I have never done Selection before and never served in the military so I am only able to guess at the difficulty of the tasks assigned. I know they will be challenging, no matter who you are.
Kokoro is the only real experience that i can draw from. Because of my preparation, there were really no tasks, by themselves, that were more difficult than anything I did in preparation. In fact, most were not as hard as what we do here, but close. The difference was that these difficult tasks went on and on, in very uncomfortable conditions for 50 hours. There were many times that a weak mind could have been convinced to quit. The well prepared, the ones who had been to the edge repeatedly made it.
So today, I put together a workout that I thought might take us to that edge. We also included full submerssion water dunks and rolling in sand a few times during the workout. It took a full 3 hours to complete and recover. I borrowed this one from SealFit's Monster Mash and then added a ruck.
Baseline:
Pre SOP Box Breathing, Rom,
3 Rounds
10x Dislocates,
15X Toes To Bar,
20 Thrusters 45/35#,
1 Min Handstand Hold
then
Work Capacity:
Super Glen
1 Mile Run
30 Clean and Jerks 135/95#
800 M Buddy Carry
10X Rope Climbs Lean and Rest if you are waiting for a Rope.
800m Partner Farmer Carry 53/35#
100 Burpees
1 Mile Run
for time
then, with 10 minutes rest
Ruck 5k with 60+ lbs
The Super Glenn took me 62 minutes and the ruck another 53 minutes. I was hoping to get in under 50 minutes on the ruck. I have alot of work to do there.
If you try this one, make sure to hydrate well before after and during.
Thanks to Clay, Will and Matt "Country Strong" for doing this one with me
Manion
/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 x 4 rounds
Workout: A.
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Workout B.
Still Water
Post times, reps and/or loads to comments
Mtn Rucking
/Back at the RRL, the guys hit our normal warm up and then the benchmark CrossFit workout, Cindy.
Cindy
5 pullups
10 pushups
15 squats
amrap 20 minutes
on the road, I ran 2 miles this morning, hit situp, pushup and squat 2 minute max efforts.
later in the day, I had the pleasure of rucking 60# up Chimney Top and Rock Mountains in North Carolina. The trail was very steep and I was sweating so much that my hat brim was continuously dripping.
It took me 50 minutes to climb Chimney Top but less than 20 back down. Then 20 more minutes to get up Rock Mtn and only 10 back down. Excellent 100 minute workout.
It was beautiful.
Stairs
/
Dry Falls
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
Workout: A.
Normal Park Stairs Run
For Time:
1 mi Run
Run (stairs)
10 Burpees (top)
10 Push-up (clapping)s (bottom)
X3 rounds 1 mi Run Post total time.
Workout B.
Travel workout A.
Run 2 miles
Travel Workout B.
Ruck hills for 3 hours, get in every creek or under every waterfall. Test out the new drain holes in ruck
A few days with my wife in NC is a welcome change. There are tons of hills, amazing trails, waterfalls everywhere, good food and good time with her away from home and the kids. It is rare so we will enjoy every minute.
I ran 2 miles this morning which is the farthest I have attempted since my calf injury. I felt great but it is probably wise to continue to go easy through the weekend.
Post times, reps and/or loads to comments
