Monday January 18, 2016

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Trevor took the reigns this morning and came up with 4 short AMRAP workouts

This is a great format for the gym or the road.  It keeps you interested, and changes things up regularly so that you are, in fact, giving your best effort.

On Thursday, I felt tired and had significant signs of over training, so I backed off the workout.  Friday, I still felt tired but did the workout anyway knowing I had 2 days of rest coming up.  Yesterday, I still felt tired so I decided to listen to my body and take this morning off.  Not only did I take it off, I slept in!  I will see how I feel today and tonight and decide if I will train tomorrow.  I can count on my hands how many times I have done this.

I have been training very hard for 20 years now.  Admittedly, I am one of the most stubborn people you may ever meet and this has been one of the secrets to my success and also the prime factor for many of my failures.  Specifically, my stubborn nature results in failures of the physical form.  If I have had a goal and felt over trained or run down, I would just train right through it.  Sometimes that works, but sometimes, your body sends you signals that you can either choose to heed or you will either be injured or sick soon after.  After 20 years, I believe that I have learned to speak this language that was so difficult to understand when I had a little less experience. 

Feeling run down does not mean that I will always take complete rest...if I did that every time I felt a little tired I would never train.  However, being able to distinguish the different signals is of supreme importance.  Sometimes, I will simply lay off a certain exercise or type of exercise or ratchet down the volume or intensity for a day.  Other times, I will spend more time stretching or train something like my neck or dips or pullups.  I could do any of these without getting my heart rate through the roof. 

Today, however, I got the clear signal to take extra rest and I did.  I will train in some way today that will help my recovery.  Wim Hof breathing and some mobility work for sure, but I will probably lay off the high intensity for today and tomorrow. 

Thanks for running the show, Trevor!

Friday January 15, 2015

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Weighted pullups

10-5-4-3-2-1

 

then

Woodhill x 8

Woodhill is a beautiful steep hill close by.  It has replaced our other run of Russell x 8 due to its proximity.  Nothing beats the Russell hill, but Woodhill is a little shorter and allows us to go full speed through the whole workout.  I finished in 8:49 today but last time got 8:30.  I think it is possible to get it under 8 minutes and I will keep working towards that goal

 

RRL lunch today at Sugar's on the Ridge.  11:30

Thursday January 14, 2016

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Started the day with an RRL warm up and then worked on some Overhead situps.  Several weeks ago I saw Joe Rogan do these situps with 35 lb kettlebells in each hand. I tried those and was able to do them pretty easily so I tried 53 in each hand.  Soon, I tried to build up to heavier weight but we only have 53 and 70 lb kettlebells so the jump was pretty large.  I have been messing around with sandbags and have been able to increase the weight gradually.

Today we tried the 120 lb sandbag and then tried a few with 70 lb kettlebells in each hand. This was tough!

The workout after looked like this:

3 Position Snatch

1-1-1-1-1

then

Ms Sage

10 Snatch @ 110 lbs

15 pullups

20 Thrusters @ 75 lbs

x 5 rounds


This morning, I was really tired and very sore.  Finally...after 20 years of doing stuff like this, I am learning to listen to the cues my body is sending out.  I really felt like I should take today off entirely, but definitely felt like I needed to scale this workout significantly.  I only did 3 rounds and scaled the weight back to 75 lbs for both the snatch and thruster.  Many asked if I was sick, or if I hurt myself.  I assure you that I am ok, and it hurt more to back out and watch all the guys slug away at this great workout without me.  Sometimes, however, you have to know when to say when and this morning I felt like I really needed to back off.

Great work to Trevor, Victor and Trey for going at Rx weight.  Outstanding.

Wednesday January 13, 2016

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Run day today...but with a twist.  One of my favorite travel workouts made it's way to the garage this morning as we did

3 miles/300 pushups

Simple...

Start the clock...run 3 miles and do 300 pushups.  Do them all before, split them up during the run or do them all after.  It doesnt matter.  Just get them done.  When you are finished, stop the clock.

I finished in 29:06 and our run was actually 3.4 miles.

Tuesday January 12, 2016

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Fun day today after the Tide Rolled last night!

We started with weighted dips

Weighted Dip

5-3-1-5-3-1

Wade got to 3 reps at 123 lbs which was pretty damn impressive.  Good job

then

2 man teams

Buddy band pull- each guy down and back in the driveway

then Partner 1- 30 shoulder taps

upon P1 completing the 30, P2 does 15 burpees

Continue for 15 minutes AMRAP

 

then

Sled Pulls

with 3 45 lb bumpers on the sled

split into 2 teams

Team member 1 pulls sled 50 feet with a rope and then runs the end of the rope to the other end where Team member 2 pulls the sled back. 

Continue this as fast as possible for 10 minutes

 

Good work

Monday January 11, 2016

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Happy Birthday Trevor and Jody!

Each year these 2 guys get a workout celebration together.  This year, we chose Murph.

Rx = 25 lb vest or Ruck, non partitioned (do all reps of one exercise before moving to the next...harder)

Murph

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Wear 25 lb vest or ruck

Thanks to the GREAT crowd who braved 19 degrees and 25 lb rucks to take on a tough workout in honor of your buddies birthday.  That is what the RRL is all about.  Good work to everyone.

Also, good luck to Bravo who went to the vet to get "Tutored" and RIP David Bowie.  Thanks for all you gave to music in your life.  You will be missed.

Friday January 8, 2016

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It is nut cuttin' time for Bravo.  Monday will be the day.  Dave Ellliot reminded me of this cartoon a while back.  Classic and timely.  Good luck Bravo.

It is nut cuttin' time for Bravo.  Monday will be the day.  Dave Ellliot reminded me of this cartoon a while back.  Classic and timely.  Good luck Bravo.

Fun Friday workout today. 

Clean 5-4-3-2-1-1-1

Then

EMOM 10 Minutes- Alternate between

10 Hang Cleans @ 95 pounds

10 Toes To Bar (T2B)

Then

Load sleds with 315 pounds.   Split group into 2 teams.  Push sled down and back 3 times each, one team competing with the other.

Thursday, January 7, 2016

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Good work today guys!

Push Press

5-5-3-3-1-1-1

then

For 3 cycles:

AMRAP in 30 secs of:

Burpee Box Jump, 20 in

Sandbag To Shoulder, 40 lbs

Wall Ball, 10 lbs

Rest 30 secs between each cycle.

For each cycle continue the AMRAP.

This was a little confusing but still a good workout.  You do all 3 exercises 3 times.  30 seconds on and 30 seconds off.

If we do this one again, I would like to try 6 rounds rather than 3.  I really like the interval work.

 

Monday January 4, 2016

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Today is the day!  New Year's Day has come and gone and if you weren't well on your way to your new goals, today is the first Monday of the year.  Today is the day.  What are you doing today to make your way down the road towards your goals?

Here is what we did at 5:00 AM.

RRL Warmup

Overhead Squat 5-3-1

then

10 Curtis P @ 95 lbs

15 Dips

20 GHD situps

x 4 rounds for time

Go out there and win this day!

New Year's Eve/New Year's Day

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Happy New Year.  Make this your best year yet, despite your age!

 

Yesterday we hit the one that Mike and Trevor did in Florida

10 Jerks @ 155

10 Toes to Bar

10 Burpees

X 5 rounds for time

The 155 lb jerk became pretty heavy for me about round 2.  More difficult than I expected.

My time was 14:21

 

Today we had a light crowd despite the 9 am start time. 

100 m Overhead walking lunge with a 45 lb plate

30 GHD situps with both hands touching the ground

AMRAP 10 minutes

 

then

1 Squat Clean

1 Hang Squat Clean

1 Jerk

EMOM for 10 minutes with the heaviest weight you can handle.

I chose 155 which was tough, but I am pretty sure I could go to 175 next time.

Happy New Year.  Got resolutions?

Post them

Wednesday, December 30, 2015

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Mike and Trevor met up at CrossFit Estero while visiting their families and got in a great workout

You may not be able to see the workout on the board in the picture, but it is

10 Jerks @ 155

10 Toes to Bar

10 Burpees

X 5 rounds for time

I decided we would try it at the RRL today, but just as we were setting up, it started raining.  Usually, the rain is a non issue, but because we would be doing Jerks followed by Toes To Bar, I decided that a wet bar may be dangerous so we postponed this one until tomorrow.

Today, we replaced it on the fly with

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

then a Circle Jerk where we get in a circle and go around clockwise each calling out an exercise and reps.  We did lots of pushup variations, flutters, leg lifts, core work, kettlebell swings, clean and press, and other fun moves. The circle Jerk lasted 25 minutes. It was relaxed and kind of easy, but that was good for today.  We will get after it again tomorrow.

Monday December 28, 2015

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With rain on the forecast again, I decided to flush out the lactic acid from Frogman's New Year with an original deck of cards.

This one is easy and a great travel workout, but I really do enjoy doing it with the group.  It is somewhat conversational but still, a lot of work.

Shuffle a deck of cards

Red cards = pushups

Black Cards = Burpees

Face Cards = 10

Aces = 11 or 1 as a scale

go through as quickly as you can.

 

 

Tuesday, Wednesday and Christmas Eve, 2015

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Tuesday

For time:

Row, 3000 m

300 Double Unders

Run, 3 mi

 

Wednesday

Normal Park Stairs

 

Thursday, Christmas Eve

Frogman's Christmas (Frogman's New Year)

100 Pullups

250 Pushups

500 Situps

Run 3 miles

For time

 

My time on this one today was 65 minutes.  When preparing for Selection, I did it in 56 minutes.  That is a little disappointing but still an awesome workout.  Great group of guys today with alot of kids.  Nate Drew killed it and beat his Dad...and his dog.

 

Merry Christmas to everyone

 

Monday December 21, 2015

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Our finisher was 1RM Turkish Getups. Trey got 135 pounds and I almost killed Mike's dog Sophie

Posted by Tom Rowland Training on Monday, December 21, 2015

Row 1000

then

20 Wall Ball

20 Box Jumps

20 Burpees

x 2 rounds

then Run 800

For time

 

then

Finisher: 1RM Max Turkish Getup (See video)

Friday December 18, 2015

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We ease our way into the weekend with some Double Kettlebell situps with 53 pounds in each hand and then Every Minute on the Minute 5 pullups and 5 Dips for 20 minutes. We are all a little sore from this week and some will be running the Lookout Mtn race tomorrow. Easy day. Enjoy your weekend

Posted by Tom Rowland Training on Friday, December 18, 2015

Linda left us all more than a little sore yesterday so I planned a pretty easy day today to get us moving, eliminate lactic acid and get ready for a great weekend. 

Kevin remarked that it seemed like Festivus today with feats of strength and the airing of grievances (Seinfeld).  We did double kettlebell situps with 53 pounds in each hand and some other core work and then hit the workout of the day:

Every Minute on the minute (EMOM) for 20 minutes

5 pullups

5 dips

Some days it is nice to back off the intensity and have a conversational pace.  I had a good time this morning working our way through a relatively simple and easy workout.

Update on Wim Hof breathing:  I have been experiencing a plateau for the last couple of weeks.  When I first started this method, I saw rapid improvement in my breath retentions but soon after they began to drop and eventually simply plateaued until today.  I was getting around 2 minutes for each one but really not getting any further.  Without worrying about the time, I continued along with the program and saw significant success in other areas like my running, several workouts, many PRs and an overall feeling of being less tired and more focused.

Today, my retentions started around the same but on set 2, I went for 2:30.  Again on set 3 and 4 I hit 2:30 and on set 5 went to 2:40.  This was exciting to me because it is the first time I have seen improvement in 5 or 6 weeks.  Some of us are seeing times of 5 minutes or more on the breath retention with lungs completely empty but I have just not gotten there yet.  Today gave me hope that I will continue to improve and may be able to make it to 3 minutes or longer.

Many people have communicated by email with me about the Wim Hof Method.  If you are trying this, I am very interested in your results.  Leave a comment or email me at Permitfly4@aol.com and let me know what kind of results you are experiencing.

 

Thursday December 17, 2015

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Today started a little differently than most.  I opened the garage at 4:50 am and met Bill Clift outside.  We prepared to do the Wim Hof Breathing Method like we have every day for the last several weeks.  When doing this breathing, you get pretty focused on what you are doing and in a zone. During this time, I was aware that my dogs were making a funny bark that I don't normally hear but continued with my breathing.  It seemed that Gus had caught an Opossum and brought it in the garage and dropped it on Bill's legs while he was in deep breathing.  I was unaware of what was happening, but once I finished I saw what was going on.  Bill is visiting from Austrailia, so this will give him a great story to take back to his mates. Only in Tennessee!

Gus with his prize

 

Recently, I purchased 2 new Rogue benches.  These things are really solid and came fully assembled.  We really don't do a ton of bench pressing at the RRL, but it is really not because I don't like the exercise, it was mostly due to the fact that we really didn't have enough benches.  With these two new ones, I decided to do a workout that I have always wanted to do but have avoided because we didn't have enough gear.

Linda

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x Body weight

Bench Press 1 x Body weight

Clean .75 x Body weight

Set up 3 bars and go through as fast as you can.  Do 10 of each exercise, then 9 and on down the line.

I like this one because I am weighing 170 rather than 187 and that sure does make the whole thing easier.  My weight loss reminded me of the book that I just read called Extreme Ownership by Jocko Willink and Leif Babin.  In it they go over the concept of Discipline = Freedom.  I had to be extremely disciplined to lose 17 pounds, but by having that discipline, I now enjoy the freedom of running much faster and using lighter weights in a workout like this.  There is far more to that concept than my extremely simple comparison, but it hit home today.  I strongly suggest that you read that book.

I finished in 27:14 today and don't really have any idea how that stacks up.  I am sure that lots of people can go much faster, but I thought it was decent for my first try.

It is also of note that it rained during 90% of the workout and we had about 15 guys today.  No one complained.  Not even Bill regarding the opossum.

Wednesday December 16, 2015

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We made our 7.12 4 Bridges route safer by taking a back road.  This added a little and our new route is 8.01 miles.  We still run the 4 bridges and cross the TN River 4 times.  I liked this new run better.

I ran it in 65:01 but Michael Miller crushed it almost 5 minutes faster than me!  Way to go MM.

Alan rounded up some cash from the guys and gave my wife a very nice gift of a few gift cards for massage and other stuff that ladies like.  Thank you so much to all of you guys for thinking of her.  Without her patience, there would not be an RRL.