Friday, February 19, 2016

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Great one this morning:
Whitten
5 rounds for time of:
22 Kettlebell Swings, 2 pood
22 Box Jumps, 24 in
Run, 400 m
22 Burpees
22 Wall Balls, 20 lbs

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Wednesday, February 17, 2016

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I surprised everyone and did a regular workout today rather than a run day.  Sorry guys...gotta keep you on your toes.

 

From the Crossfit mainsite

3 rounds:

0-2:00 Run 400 m + Double Under

2:00-3:00 Dumbbell Push Jerk, 35 lbs

3:00-4:00 Pull-up

4:00-5:00 Dumbbell Hang Squat Clean, 35 lbs

Rest 5 mins

 

Here is a video of Dan Bailey doing this workout.  He did ALOT more work than we did...but, hey...he is Dan Bailey.  His score was 152, 146, 139...mine was 98, 80, 77


Monday February 8, 2016

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Many stayed up late last night watching the Super Bowl and some even indulged a little too much in Super Bowl food. Today, we made the workout very simple, but challenging.

Woodhill Sprints x 6

Sprint hill 6 times with 2 minutes rest in between.

The hill is about 150 m, I think.  We could run it between 20-25 seconds.  We tried to hold that time throughout the 6 intervals.

I felt a slight twinge in the groin area so I stopped at 5 rather than 6, but good news...no calf injury this time.

Great work guys!

Friday February 5, 2016

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CrossFit Games 14.2/15.2

As many reps as possible in 3 mins of:

2 rounds of: 10 Overhead Squats, 95/65 lbs

10 Chest-to-bar Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.

Follow the same pattern until you fail to complete both rounds within 3 minutes. Post your total reps completed.

Previous: 137 reps | Rx'd - 11 months ago

 

Tuesday and Wednesday, Feb 3, 2016

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Tuesday

Today

With a violent front passing through at 4:50 AM, I expected a light crowd today. Yesterday we approached record numbers with 20, but I knew today would be much lighter. I watched the clock tick towards 5:45 and felt like today might be the day that I was completely stood up.  In 9 years, there has not been a day when NO ONE showed up.  There have been many days where only 1 person made the commitment, but never has no one made it.  At 5:39, Jody rounded the corner, followed by Wade and Byron. 

We ran 5 miles in the rain and finished with weighted dips

Today

Run 5 miles or row 5k

then

Weighted dip

3-2-2-2-1-1-1-1-1

Today marked Byron's 1 year anniversary with the RRL.  He has transformed his mind and body in 365 days and looks and feels fantastic.  Congratulations Byron!  Much more progress lies ahead.

Stand by for an interview with Byron.

Today

Friday January 29, 2016

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Today's interesting RRL facts:
-Mike thinks oldies are what old ladies listen to when working out, whereas dubstep is competitive cheerleading music
-Will really enjoys inflated sumo suit wresting because he gets to grab other people at the waist and thrust his hips into them in a non-gay / non-moletster way. He also doesn't understand dubstep and loses all sense of time when it is played
-Keith likes dubstep except for when it sounds like screaming children
-Rusty's documentarial knowledge knows no bounds, now including Carol King and her babysitter
-Kevin loves oldies and musicals

 

Frey-Day January 22, 2016

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We seem to be losing rock stars left and right lately.  When David Bowie passed away, Rusty put together a nice tribute to him by creating a playlist with all his greats and even some B side memorable ones.  W couldn't let Glen Frey go without some sort of remembrance so Rusty, again, put together a playlist of Glen Frey's best...and worst.

We endured the playlist as we endured a very difficult Deck of Cards that looked like this:

Happy Glen Frey-Day

Spades=Vup @ card face value

Clubs= Grasshoppers @ x5 face value

Hearts= Situps @ x3 face value

Diamonds= Josh Planks @ x2 face value (a Josh plank is where you go from pushup position to left elbow, then to right elbow, then to right arm extended then left arm extended back into a pushup position)

Joker 1= 100 Mtn Climbers

Joker 2= 100 Chinnies

Joker 3= 50 Vup/Knee Hugs

Joker 4= 100 Flutter kicks

 

Here is an email from Rusty:

Happy Glenn Freyday.
 
For the record, the RX reps today were:
 
                50 V-up/knee-ups
                95 V-ups
                100 flutters
                100 chinnies
                190 Josh planks
                285 sit ups
                475 grasshoppers
 
We did not set the timer, but it must have taken more than 45 minutes.  And of course, we did this all while listening to a semi-entertaining, semi-torturous mix of easy-listening Glenn Frey/Eagles tunes.  Now that is how to end a week.
 
Have a good rest of the Freyday.
 
Rusty

 

No matter how many reps it was, I had a great time and got a great workout.  Probably be a little sore in the midsection tomorrow.

Thursday January 21, 2016

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What is the most versatile piece of equipment you can own?  What is also the least expensive piece of gear you can buy...or make?  Also, what is something that you can take with you virtually anywhere and get a workout...especially a beach?

Winner, winner, chicken dinner...you guessed right...it is a Sandbag.

We have 2 types of sandbags here.  I bought 10 45lb Rogue bags and 4 MONSTER 120 lb Goruck bags.  Both are good, but the Goruck bags are better quality and made in America. 

I LOVE the sandbag.  You can do just about any exercise that you can do with a barbell with a simple sandbag.  Ours have a few handles on them, but I use the liner bags with no handles almost as much.  A simple $.50 sandbag bought at the hardware store can be a fantastic training tool.  You do not have to spend a bunch of money on shiny new equipment to get strong and fit.

Today we did this workout with a single 45 lb bag (Wade and I used a 60 lb bag because we ran out of 45's)

First we started with

Thrusters

5-5-5

With a barbell, as heavy as we could control without dropping

then

30 Sandbag Cleans

30 Sandbag Get Ups

30 Sandbag Squats

30 Sandbag To Shoulders

30 Sandbag Walking Lunges

30 Sandbag Muscle Snatches

30 Sandbag Box Step Ups

30 Sandbag Thrusters

For time

Wednesday January 20, 2016

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20 Years ago today, I married Cynthia.  It has been the best decision of my life. Not only does she put up with 25 guys in our driveway every morning at 5 am, but she has stood by my side and supported my goals and dreams from day one. 

My goals have been quite different than most and many of my "friends" told me that I could never make it as a professional fisherman, that it was stupid to try and that I should just get a real job.  Cynthia never did.  She remained confident in my ability to accomplish these goals even in the darkest hours when it looked like I might not be able to.

She is a special person and I am lucky to have her.  Thanks for 20 awesome years, and here's to 20 more.

 

Today, we braved the blizzard of 2016 and went out into the elements despite all schools being closed today.  We took a field trip to a nearby hill and did 5 rounds of up Kent Street and down Hartman.  It is the steepest hill in Chattanooga and makes for a great workout.

Mike stayed on my heels the entire run and sniped me at the end.  I was 1 second off my PR.

Great to have training partners that can push me like that.  My time was 10:57, Mike was 10:54 and the all time gym record on this run is 10:15 by Will Kelley.  Amazing!