Rusty Turns 50

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No better way to bring in your 50th year than with a Ruck, a pair of Depends, an Old Man Strong Tshirt a giant balloon, 2 dogs, a crazy, creepy clown, Murph and a few of your best friends.

This is just what we did this morning at 5 am to celebrate Rusty's 50th birthday. 

Good times

Murph

Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

For time.  Wear a 20 lb ruck or vest if you have it...or a clown mask

 

 

October 4,2016

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Day started with a good breath session. Whmx3 +pushups

 

rrl warmup

then  

daniel

50 pullups

run 400

21 thrusters @95

run 800

21 thrusters @95

run 400

50 pull-ups  

for time

Trevor did so well on this one. He went unbroken on the entire workout right up to his 46th pull-up on the last set. With this pace he set a new gym record at 13:36 which is incredible to me.  

I came in around my normal time at 16:02 which is not far off my best.  

 

Great job job to everyone  

Sept 11, 2016

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A friend is one with whom you are comfortable, to whom you are loyal, through whom you are blessed, and for whom you are grateful.
William Arthur Ward

Sunday long effort today

We met at the Baylor track and Mike put together a 90 minute workout combining the track, stairs and field.  By request, I brought our 2 Rogue small sleds with a 25 lb weight for each.  The workout looked like this:

Run on track to the first set of stairs, run up and down, continue on and run every stair in the stadium up and down and make your way around the track back to the starting point where we pulled the sled down 50 yards and back, then did 25 yards of walking lunges and one 25 yard bear crawl.  We continued this for 90 minutes.

This was a fantastic workout that helped to prepare me for the Upchuck 50 k and also just to get a longer, slower pace workout in for the week.

Kudos to:

Mike D

Lisa D

Chris R

Rusty G

Doug "The Snowman" F

Jody "Bolt" B

and Reggie V

September 9, 2016

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“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”

— Tecumseh

 

5:15 am

WHM Breathing x 3 + pushups

RRL Warmup

Build to 1 Rm Clean and Jerk

2 Man Tag Team Partner workout

Run 200 m + 1 Rope Climb

200 KB Swings with 70 lb Gorilla Bell

The way this one works is one partner(P1) starts on the run while the other (P2) swings the KB as many times as he can before P1 returns from the run and completes 1 rope climb.  The partners tag out and continue the running total of KB swings.  P2 takes off on the run and P1 starts swinging.  Continue like this until 200 KB swings are completed by the team.

Good times this morning.  Great group and a fantastic way to start the day and end the week.

September 8, 2016

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“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones, though, because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority.  A day doesn’t go by when I don’t accomplish something in my family life or my profession, because those two things are my top priorities.”

-Dan Gable

RRL Warmup

Then

Bench Press 5-5-3-3-1-1-1

Then

Row 5000 with a goal of 20 minutes

or Run 5k

Sept 6, 2016

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“Take pride in yourself. Be your own person. Don’t do things because everyone else does them. Don’t be part of the crowd. Dare to be different. Never be afraid to stand up for what you believe to be right, even when it means standing alone.”
— Jack Lambert

RRL Warmup

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

Then

100 KB Swings @ 53 lbs

EMOM do 5 burpees

4:52Top score 4:32, 4:35 from Mike and Trevor

then

Max Air Squats in 2 minutes- Goal 120 per SealFit Assessment

123 for me

Sept 5, 2016

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"It is moments like this that one needs to face his fears. The best way to have such a moment is to gradually confront the fear and approach it in a way that is both exciting and inspiring. You have to be decisive and physically prepared to do your best. After that, little by little, you will see progress."

-Wim Hof

Team workout today

First,

RRL Warmup

then

Hang Squat Clean 5-5-3-3-1-1-1

then

2 Man Leap Frog Workout

10 Pullups

10 Assault Bike Calories

10 Wall Balls

AMRAP 15 min

then

Gratitude 6 minutes

30 and 60 days out from SealFit Kokoro

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I came across this great video from the guys at SealFit.  All of these guys and ladies are Kokoro graduates and offer some outstanding advice.  If you are considering Kokoro, please watch this video and pay attention to the details.  Below, I will give you what I did and where I think you should be 30 and 60 days out for Kokoro.

 

I agree with their advice and I can offer a little more from the perspective of an older athlete going into this event.  At 60 days out you should feel pretty confident in everything.  Use the published standards as a guide and then add 30-40 reps on top of the published standard as a minimum guide to progress.  At 60 days out, you should be increasing your weekly mileage of running considerably while avoiding injury.  Every day, you should be training in the boots and pants you will use at the event.  I was doing Opwods 3-4 days a week, running focused work 2 days and rucking one day...long.

30 days out, your gear should be dialed, your feet should be hard and you should be prepared for extreme workloads of 2-3 hour constant workouts. I did the 5 miles/1000 Burpee workout, Triple Murph and lots of other challenges before the event.  You should feel comfortable with a 10 minute, no movement plank and be able to do Murph weighted at any time.

At 30 days out, you should have all the work done that you need to survive the event.  It is important at this time to try to heal up any injuries that you have and show up to the event healthy.  Showing up healthy is of major importance to all athletes, but to the older athlete, like me, showing up compromised is not at all what you want to do.  Show up healthy, strong and plan far enough ahead that you are not in a panic 30 days out, rather you are starting your taper.

Good luck.