Turner
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Great to be back in the Garage:
Turner
1 mile run
1000m row
100 Burpees
For time
Then, 280 pound tire carry
6 mile run on the road
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Our last day in Richmond, VA today and I hit a 6 mile run around the area of the hotel. There are some great looking areas here and I would have liked to have run in the historic areas, but I went for quick and easy. It was easy, but not quick. My 49 minute time reminds me that I am getting slower.
However, my switch to the new Saucony shoes has proven to be an excellent choice. No calf issue whatsoever! That is amazing to me. A simple change of shoes can be the difference between running well or running at all.
Meanwhile, back at the garage:
For Time:
5 km Run
21 Power Cleans 135 lbs
21 Ring Dips
15 Power Cleans 135 lbs
15 Ring Dips
9 Power Cleans 135 lbs
9 Ring Dips
Post total time.
Previous: 32 mins 27 secs | Rx'd - over 3 years ago
Time Trials
/Run 1 mi This is an all out effort for time.
Previous: 7 mins 27 secs | Not Rx'd - 7 months ago
View Gym Results (0)
Run 200 m This is an all out effort for time.
Previous: 32 secs | Rx'd - over 4 years ago
View Gym Results (0)
Run 400 m This is an all out effort for time.
Previous: 1 min 24 secs | Rx'd - over 2 years ago
View Gym Results (0)
21-15-9: Handstand Push-ups and Pull-ups
21-15-9 reps, for time of: Handstand Push-up Pull-up
For time: 50 Burpees
Previous: 2 mins 12 secs | Rx'd - 7 months ago
View Gym Results (0)
Travel and back at the Garage
/I am at the Brine National Lacrosse Championships to watch my son compete at a new level of competition. Yesterday's practice was exciting and the facility here in Richmond, VA was amazing. 12 turf fields all lined beautifully hosted boys and girls from all over the country.
While traveling, I make it a point to wake up at the same time that I do back home (5:02 am) and workout. This keeps me on a regular schedule and helps to deal with the travel. Most times I am not able to get the same intensity of a workout as I would at the RRL but I can usually get in something pretty good. Today, I simply hit a deck of cards
Hearts=situps
Diamonds=Squats
Clubs=Pushups
Spades=Burpees
Joker 1= 1/2 mile run
Joker 2=3 minute plank
Joker 3=1/2 mile run
Back at the Garage:
As many reps as possible in 2 mins of: Double Under
Previous: 169 reps | Rx'd - 7 months ago
View Gym Results (0)
Every 1:30 for 12 mins: Chest-to-bar Pull-ups and Burpees
Every 1:30 for 12 mins do: 10 Chest-to-bar Pull-ups 10 Burpees
AMRAP 12 mins: Curtis Ps and Farmers Walk (Kettlebell)s
Complete as many rounds as possible in 12 mins of: 10 Curtis Ps, 135 lbs Farmers Walk (Kettlebell), 145 lbs, 25 m
Carry (2) 2 pood kettlebells
Good work Boys!!
Turner
/Workouts named after any of my kids are tough and memorable benchmarks that we return to occasionally.
Today we see Turner:
run 1 mile
row 2000 m
100 burpees
for time
3 events that are short enough for a max effort without pacing too much stacked on top of one another.
This one is fun...
Angie
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Great bodyweight workout this morning.
Angie is a CrossFit Benchmark Girl workout and we have not done it in 3 years.
100 Pullups
100 Pushups
100 Situps
100 Squats
For time
You can do this partitioned or non-partitioned. Rx is non partitioned and is definitely slower.
Today we sent straight through non partitioned and it was just as painful as I remembered.
Russell x 8 Again
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We revisited an old friend today. Russell has been a part of the RRL since the beginning and stirs several emotions when you see it on the board.
1. Cool! Field Trip
2. Shit
Russell is a short, steep hill that we run 8 times for time. The all time record was set by Will Kelley at 11:05. Several of us have gone under the impressive benchmark of 12 minutes but the majority of the pack comes in between 12:30 and 13:30. I came in at 12:37 today but missed the turnaround point on the first lap by about 20-30 feet. We turn around at a patch of concrete that looks like a little cannon, or a gun...or you can imagine what others think it may look like. Either way, some road work had been done on a similar patch of concrete which made me think that was our gun. Nope...so maybe I was 12:50 today.
It was really hot today. Even at 6 am it was over 73 degrees.
It is super simple as most really good workouts are. Simply run up the hill 8 times.
Compare to the last time we did this here
Daniel
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Sweat index today...7. One of the Kardashians stopped by for Still Water
Always good when you leave a puddle when doing Still Water
Sweat Angels after Still Water
RRL Warmup followed by:
Daniel
50 Pull-ups
Run, 400 m
21 Thrusters, 95 lbs
Run, 800 m
21 Thrusters, 95 lbs
Run, 400 m
50 Pull-ups
For Time
Then, Still Water Gratefulness exercise, 9 minutes.
I was slower today than previous efforts. I had posted a 15:37 a few years ago, but today I did 17:27.
I was happy with my first set of 50 unbroken pullups (kipping) but the run was pretty slow after. My thrusters were 11/5/5, then 11/5/3/2, and then last set of pullups were 20/10/5/5/5/3/2
There is definitely a love/hate relationship with this workout. I love the pullups but have trouble with the thrusters. The run is the run and certainly tough on our giant hill.
But lets not forget why this workout is named Daniel:
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Thank you for your service, Mr Crabtree.
Normal Park Stairs
/Run 1 mile
10 burpees at the top of stairs
10 clap pushups at the bottom of stairs
x 3 rounds
Run 1 mile
It was hot and our times were slow. I chose to take both Gus and Bravo for this one. Gus, of course, was perfect, but Bravo... well...
Let's just say that he thought he was a sled dog for a while. Puppies, like all of us, have alot to learn. He will get there.
5k
/5 K Run
Make it really fun, like I did, and run it in 92 degrees!
Kokoro Prep
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AJ Hickey or 037 doing overhead work in Selection. 037 was one of the most badass people I have ever met in my life. He was the strongest candidate but was medically dropped as one of only 2 remaining. 037 suffered serious kidney issues but has since recovered.
Matt Lawson is headed to Kokoro in Oct so I thought I would design a little prep workout for him today. One of the worst things I encountered in both Selection and Kokoro were overhead ruck or sandbag holds. They are tough and can break you when simply standing with the bag overhead, but they are made far worse when asked to maintain an overhead hold in a deep squat.
Our workout was really very simple but looked more complicated on the board:
Run 400 round 1, 800 round 2, and 400 round 3
After running, Complete:
16 Burpees
8 kettlebell swings at 70 pounds
4 straight bar muscle ups
2 Turkish Getups at 70 pounds
1 double rope climb with no legs (this is a 15 foot climb with one rope in each hand)
x3 rounds
"Rest" exactly 2 minutes between rounds by maintaining a 45 pound sandbag in the overhead position on round 1, in full squat on round 2 and in overhead position on round 3.
Many, including myself, found it to be difficult to maintain the overhead position for the whole 2 minutes so we did an accumulated 2 minute hold, counting only the time the bag was held in an overhead position with arms locked out.
For Matt Lawson, he incurred an additional 10 burpee penalty for every time the bag touched his head. Ouch.
At one time, I rated workouts in the summer with a sweat index. I cant remember exactly what the standards were, but a 10 was completely soaking shoes and socks, like we had jumped in a pool and a 1 was a small ring around the collar. I give this one about a 7. Pretty good, completely covered, all clothes soaked but shoes and socks not completely drenched and I could not ring out my shirt.
Mr Joshua
/One of the hardest workouts that we do and, in my opinion, one of the hardest in the Hero lineup is one called Mr Joshua. It is a Hero workout which means that it is in memorial to a fallen hero. In this case:
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Hero workouts create a mix of emotions. I feel good honoring a fallen hero through my physical exertion, however, it makes it very clear to me that our freedom and the lifestyle we have here in the USA comes at a price. Putting a name and a face on that stirs some emotions. I am thankful for freedom and those who put themselves in harms way to preserve and protect all of us at home doing trivial stuff like working out in our garage. Be thankful for what you have and those who have done their part to provide it for you.
The workout looks like this:
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Justin was the only one who did this at 250 lbs, AND he had a patient consultation DURING the workout...STUD!
I peeled it back to 215 and took it rather slowly this morning. Yesterday, I aggravated my calf so I was taking precautions to keep from injuring it further.
There is nothing wrong with scaling back a workout, especially if it is obviously over your current fitness or strength level. As we age, we have to train smarter rather than just training harder. I know that is cliche, but it is a cliche that makes a ton of sense. Everything we do in pursuit of fitness and health should not harm us. If we hurt our back or something, our training will suffer. If you are trying to get stronger or increase volume, do so slowly and be patient. You will get there.
5 miler
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nice sunset with 2 brothers climbing a tree. Hawks Cay Resort. Florida Keys
Run 5 miles
We did ours on big hills
39:09
Fran
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After resting through the weekend while watching Hayden play Lacrosse I put Fran on the board for this morning. Few workouts make my stomach turn like Fran. It is a simple workout, but because the weight is light and the reps relatively short, it allows for max effort throughout the entire workout.
I looked through my results last night and saw that my first Fran was around 7 minutes. I fairly quickly dropped that time with better kipping pullups and I got stronger in the squat. Eventually I hit a 2:58 but have never been able to repeat that time. I have finished in 3:12, 3:15, 3:17, 3:19 and today, 3:31. In training for Kokoro and Selection, I would do a long ruck in pants and boots then hit Fran after a 12-15 miler to finish in about 8 minutes. I have not had a rested attempt in quite sometime.
Some guys tried this workout for the first time today and others revisited it. We had Chris Curtis return to us this morning and Jody brought his daughter, May, who is getting ready to take her test for Black Belt. Good luck May!
My feeling on warmup is that the longer the workout is going to be, the shorter the warmup needs to be. Workouts like Murph or even Triple Murph have sort of a warm up built in and you move slower for a much longer period of time.
A workout like Fran which will require maximum effort for a short period actually requires a much longer and more intense warm up. So today we started like this
RRL Warm Up
10 pushup, 10 situp, 10 pullup, 10 burpees
30 OHS with PVC pipe
Jump Rope 3 minutes
20 GHD Situps
20 Back Extensions
20 Toes 2 Bar
20 Windshield Wipers
20 LHS
Wall Ball/ Strict Pullup
5/1, 6/2, 7/3, 8/4, 9/5, 10/6
Thruster
5-4-3-2-1
65, 95, 115, 135, 155
Fran
21-15-9
Thruster 95 lbs
Pullup
3:31
Yesterday PM and Today AM
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Will H, Mike D, Doug F, PSC, and me hit up a late afternoon workout yesterday that looked like this:
Metcon (AMRAP – Rounds and Reps)
7min Amrap
7 Clean and Jerks (155/105)
42 Double Unders
Metcon (Time)
Then
7 min Time Cap:
21-15-9
OHS (135/95)
Cal Row
This morning we did this one:
4 rounds for time of:
Sandbag Carry, 40/20 lbs, 100 m
10 Power Cleans, 135/95 lbs
25 Overhead Walking Lunges, 45/25 lbs
10 Power Cleans, 135/95 lbs
Sprint, 200 m
Good workouts!
Ropes Gone Wild
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We pulled out the Ropes today and did this:
Ropes
With Partner
20sec all out work/20 sec rest- Alternate with partner
5 small fast waves
5 giant waves
5 jumping jacks
Each partner completes 5 of each with 20 sec rest in between. We took 1 min rest between stations and 2 min rest between groups.
Other group
5 ghd
5 vup
5 flutter
Then, an all time favorite (which we need to name...submit names)
15 hang cleans @ 135 lbs
15 burpees
x 3 rounds
for time
My record is 4:45 on this which I have tied, exactly 3 times. Today, I came in at 4:53. This workout is on par with a Fran or an Elizabeth. All out work for short duration. Excellent for wrestlers.
Great to have Matt Gardner join us today. Byron, my friend, YOU KILLED IT THIS MORNING! EXCELLENT WORK!
Rainy Day Deck Of Cards
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It doesn't often rain really hard in Chattanooga between 5:15-7:00 am for some reason. We often get heavy rain before and after but, conveniently, we usually get a little break during our workout time. This morning was an exception.
It POURED this morning so I postponed my wall ball and battle rope workout that I had scheduled for this morning and replaced it with this one:
Front Squat
5-4-3-2-1
Then
Deck of Cards
Spades = Burpees
Clubs = Grasshoppers x 4
Hearts = Situps
Diamonds = V ups
Joker 1 = 50 pushups
Joker 2 = 3 minute plank
Lots of core work in this one. Throw a deck of cards in your travel bag and try it in your next hotel or business trip.
Back from Travel
/Back from my trip to the Keys. We filmed 8 shows for Saltwater Experience.
First workout back in the garage looked like this:
10 SDHP 75 lbs
5 Thrusters 75 lbs
Run 400 m
x 5 Rounds for time
Then
30 pullups as fast as possible
Glad to be back
Weights
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Good times when my little girl used to visit us EVERY morning.
RRL Warm Up
Jump Rope 3 min
Back squat
65% max
3x10
then do 5 box jumps after each set
Front Squat
65% max
3x10
then do 3 Sotts Press with light weight after every set
3x8 back Extensions
3x25 Situps
Superset the situps and Back Extensions
Memorial Day Murph
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We have been doing a Memorial Day Murph workout to give thanks and honor to those who have made the ultimate sacrifice for our country. We have also used this opportunity to raise some money for organizations who help surviving verterans.
Today we put our efforts toward Operation Freedom Dogs. OFD trains dogs as companion and full service dogs and matches them with a veteran who is suffering from PTSD.
Recently, one of the veterans who has received a dog posted this on Facebook:
MY DOG SAVED MY LIFE!
by Matthew Weitz
In order to tell this story correctly I need to go back 5 years… Someone asked me to house sit for them while they went out of town and I saw my chance… I was going to take my life. I didn't want to have my mother find me so this was going to be the best chance I got. I drank a lot that night and by 4 in the morning I was in the corner of his living room crying my eyes out holding a loaded pistol… This was the end… God intervened that night and showed me how selfish suicide was so I started trying to end my life other ways… I begin mixing alcohol with prescription drugs… and in large doses… I could tell story after story about how I shouldn't be here and how lucky I am but all you need to know is I kept trying to overdose and God kept allowing me to live. I developed a addiction to my anxiety medication and eventually I allowed it to take total control of my life. If I didn’t have my medicine I didn't eat, sleep or leave my bedroom. I became a complete shut in that was being controlled by something so small. Here I was this combat veteran that served in one of the most prestigious units in the US Army… I had spent 2 ½ years in some of the most dangerous cities in the world and I was allowing a little pill to control my every move. I let this go on for years until one day I decided to take action.. I checked myself in Valley and started detoxing off of my medication. While there I decided I would go to rehab and take total control of my life again. After 30 days in treatment I returned home…. I was freaking out… I was so use to taking a pill and all my anxiety being gone. The world was so loud and chaotic and there was no escape from it all. The world was too much to deal with but no longer could I be weak.. I decided I was going to look into getting a dog because I had read about all the amazing things animals were doing for veterans. In my search for a dog I met one of the best friends I have ever had… Adam Keith. He gave me one of the greatest gifts a man could receive… Happiness… Minutes after meeting me he gave me one of his puppies… Freedom would become one of the best things that ever happened to me. It was hard at first because I didn’t have the patience to deal with a puppy. I had soldiers in the Army so I understood putting something before myself and at first this was the bond we shared. He was my new private and I took care of him like I would have any soldier. I enforced a strict code of discipline and controlled his every move.. This isn’t how you raise a dog and I would soon discover that Freedom wasn’t here to be controlled… he was here to show me how to let lose… how to smile and enjoy the silly side of life. He changed my world completely. The bond we now share is one of the most beautiful things I have ever experienced. He doesn’t judge me when I don’t want to go into a crowded place or condemn me for allowing my anger to flare up. This dog loves me and I love him. He hasn’t fixed me or made everything perfect but what he has done is give me a reason to smile… a reason to get up in the morning and a best friend to enjoy life with. I am now 11 months sober and I haven’t thought about suicide in over 6 months and that’s huge for me. No matter what my mood is or how much I want to isolate myself I always have Freedom.. He has given me a gift I could never thank him for… A gift that I want to help as many soldiers as I can find…
Operation Freedom Dogs was formed to give this gift to as many soldiers as possible. Unfortunately this gift is far from free and while we may be able to donate our time we don’t have the financial means to support our organization. This is where we need your help… it doesn’t matter if it is one dollar or one thousand dollars.. every little bit helps. We are now accepting our first group of veterans and will soon start training our first team of soldiers. We need donations for things such as veterinary bills, adoption fees, dog food, cages, kennel fees, training equipment and to cover some of the overhead associated with an organization like this such as insurance. I know that not everyone can make large donations but anyone can give a dollar! 22 veterans a day are taking their own life… help us try to correct this! Thank you for your time and I hope you have a blessed day..
To donate visit our website www.operationfreedomdogs.org or simply click the link below
DONATE HERE
Our workout today was one called
Murph +
Run 5k
100 Pullups
200 Pushups
300 Squats
Run 5k
For time
This is just a Murph with a longer run on each end. It was pretty tough.
Great turnout today and we raised over $1000 for OFD
