December 5, 2016

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While traveling and filming Into the Blue in Key West, I have been geting my workout in despite the long days.  The deck of cards workout is such a good one to take with you anywhere.  On this trip, I am getting it done with 100 double unders for each Joker in a small, outdoor hallway in a parking garage.  I can be done, start to finish in 20 minutes without having to think about what the workout will be for the day, what the weather is outside, or even equipment. 

Today, I will finish this shoot and then visit my friend Tony Murphy and his CrossFit family at CrossFit Mile Zero in Key West.

Here is the workout that they have on the board for today:

November 28, 29, 2016

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This week started off great with a fantastic workout

On Monday I borrowed one from my friend Tony Murphy from Key West.  Mile Zero CrossFit had this one on the board so we thought we would try it.

10 Wall Ball

10 Ground to Overhead

AMRAP 10 minutes

Trevor did over 7 rounds and I came in at 5 and change.  Good workout

 

Tuesday

I borrowed this one from CrossFit Mayhem (Rich Froning)

Row 2000 m

EMOM do ascending Thrusters (minute 1 do 1, minute 2 do 2, minute 3 do 3).  About 4 minutes in we realized that we were going ot be doing nothing but thrusters on about round 6 so we did it like this 1,2,3,4,5,1,2,3,4,5

Great workout

November 22-25, 2016

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This week got away form me.  My son Turner returned from Montana so we tried to spend as much time as we could with him.

Tuesday:

 

Wednesday

Thursday (Thanksgiving)

This one took us 1:20:00

Friday

Roxane Burpee warm up-Do a Burpee every time they say Roxanne and a squat on Light

 

5 Burpees = 1 shot with the BB Gun

Hit target 5 times

 

Assault Bike/KB Swing

With Partner

P1 10 calories on Assault

P2 10 KB Swings @ 53

AMRAP 10 minutes

 

Nov 21, 2016

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Saturday we got together for a Standard Deck of Cards workout followed by some mobility work.  We went from ankles, to calves, above and below the knee smashing, hamstring smash, couch stretch, foam rolling, lacrosse ball in the hip joint and surrounding areas, lat stretch, forearm stretch, neck mobility.  Good times.  I definitely felt better

 

Today, we did a simple but horrific workout.

Assault Bike 20 cal x 15 sets

We did this with a partner so it was 1:1 work to rest.  Very tough to keep the pace up after a couple of minutes

Byron is the Assault Bike King...Undisputed

I have been waiting for this day to come.  The temperature dropped below 40, actually about 35.  I filled up my Ice Bath yesterday and let it get cold naturally.  I spent about 5 minutes in the bath this morning.  Felt great on my legs.  No one else joined in

November 18,2016

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Thinking about Will Hunt this morning.  For those who don't know, Will Hunt (not the Will Hunt in our group, but a 16 year old young man and son of close friends of many of our group) experienced heart failure and has been in the hospital awaiting a transplant.

The heart arrived and the surgery went well.  The new heart is in and beating on its own!  Will is on his way to recovery.

This one was for you Will.

Running Jackie with Buy-Out : 10 mins 37 secs | Rx'd

800 m Runs 50 Thrusters 45 lbs 30 Pull-ups 800 m Runs

I hope everyone has a safe and fun weekend.  See you next week

November 14, 2016

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I had to leave town this morning so I needed a short, intense workout.

It was time to give Fran a go again.

For those not familiar with the CrossFit names and such...Fran looks like this:

21-15-9

Thruster @ 95 lbs

Pullups

Trevor put forth an amazing effort and turned in a world class time.  I saw him pulling away from me on the 1st set of Thrusters and he kept on going.

 

Congratulations to Trevor for a 2:35.  I came in almost a minute later at 3:30. 

 

Great job!

November 8, 2016

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Field Trip this morning!

We are fortunate to live in a very cool city that continually builds cool things that I like to make into a workout.  The picture above is the Tennessee Aquarium and the bridge in the photo has stairs that allow visitors to go up and over.  The Aquarium has 3-4 of these.  We started below the first one with 10 burpees and then ran up and over 2 of these stair bridges before crossing Market Street and heading up 1st street toward the Walking bridge.

1st Street has a series of stairs that take us up to the top and right next to the Walking bridge.  These are pointed out in red above.  The Blue arrow shows where you take a left and head to the other stairs that lead all the way down to the River.

The stairs next to the Walking Bridge that take you to the river

At the bottom, we do 10 burpees and follow the exact route back to the start.  We do this 4 times with a goal of beating 30 minutes.  None of us beat 30 minutes today.

Below is a picture with the red line indicating the exact workout we did.  Mike finished in 30:30, I was in at 31:28.  Michael was shortly later and the rest filed in. 

We will definitely return to this one.  I loved it.

November 7, 2016

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This morning, we battled forest fire smoke to complete the following:

2 man team, leap frog format

10 Pullups

10 GHD Situps

10 Assault Bike Calories

AMRAP 12 minutes

This was a fast paced team workout.  I love this format as it is basically a solid interval workout that pushes you even faster because you are trying to keep pace with your partner.

P1 starts on Pullups, when 10 are complete, he yells his partner's name and P2 starts on the GHD situps.  When P2 completes GHD he yells his partner's name and P1 begins the Assault Bike calories.  When complete he moves to the GHD.  Continue for as many rounds and reps as possible in 12 minutes

November 4, 2016

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Team Day

Why We Train Together As A Team

(From Mark Divine's Unbeatable Mind)

Team training builds Kokoro because:
•    
We hold ourselves to a higher standard when training with others
•    
Our teammates also hold us accountable
•    
We are motivated by the mighty effort of our teammates and want to match it
•    
We are encouraged to push harder and succeed by our teammates
•    
We are empowered when we take our minds off our own petty issues, helping our team succeed instead
•    
We are reminded of our own faults and limitations when we see our teammates struggle and fail. Then when we struggle and fail we do not shy from receiving help
•    
A team’s Kokoro, or Team Spirit, will buoy our own personal spirit. We draw strength and courage from a team firing on all cylinders

 

 

Today's Workout

1. Team Drills

As a team do:

10 Burpees

 

then

10 Situps

This is a drill to enhance teamwork and to realize that slow is smooth and smooth is fast.  Reps have to be completed as a team, in unison, or they don't count.

 

Two Man Teams

2 minutes on, 1 minute off

KB Swings 53 pounds

Dips

Sandbag getups 60 pounds

Row for calories

Sandbag lunge steps 60 pounds

Situps

 

Teams work together to come up with the best way to get alot of work done in 2 minutes.  Teams do not have to distribute the work evenly.  Keep track of reps at each station with chalk on the ground.  then, add together for total score

Nov 2 and 3, 2016

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I had a meeting early yesterday morning so I could not run with the RRL guys.  However, they ran a course we call "Possum Chase.  It finds the two largest hills in our nearby vicinity and runs them both.  For those in the Chattanooga area, it starts at my house, goes down Hixson Pike, and goes up Altamont then right on Crestwood.  Follow this to the very top of Folts Circle, around the circle, back down Crestwood, across Altamont and up Crestwood to Old Dallas.  Old Dallas back to Minnekahda Place and then to the top of the hill.  2 times around the private drive and then back to RRL.

It is 4.71 miles

 

Today we hit a workout that has been postponed numerous times.  Finally, it stuck on the calendar and we went after it this morning.

Row 2000m

50 Curtis P at 95 lbs

EMOM do 4 burpees (even during the row).

This was WAY harder than I thought, but I think I did pretty well.  28:34.  I will look forward to never seeing this one again.

Curtis P, courtesy of SealFit

November 1, 2016

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We borowed a good one from my friend Jonathan Hurtado (who actually borrowed this from Dan John before showing it to me).

This one is super simple, but also beautifully designed to make something that seems impossible at first glance, actually not that bad.

The workout is 500 kettlebell swings and 30 pullups and it looked like this:

10 swings/1 pullup

15 swings/2 pullups

25 swings/3 pullups

50 swings/:30-1:00 rest

x 5 rounds

I have done this workout several different ways.  There are two styles of kettlebell swings; American which takes the kettlebell completely overhead until the bottom of the kettlebell is parallel to the ground.  There is also the Russian Kettlebell swing which takes the kettlebell to eye level.

The first time I tried this workout I did American swings and finished in 41 minutes.  The second time, I did Russian swings and finished in 27 minutes. 

You can also choose different accessory movements like Goblet Squats, Pushups, Burpees, Pullups, or really anything else.  Today we chose Pullups and the Russian style of swing.

I finished in 25:55 with a 53 lb kettlebell.

This one is a favorite because of the way it is laid out.  10 swings is not hard and the pullup is a little break, then it is easy to get 15 and 2 pullups.  Most people can get 25 on the first few sets but may break it into 10 and 15 followed by 3 pullups.  The set of 50 is definitely tough, but 10/15/10/15 is very doable and then you get to rest.  By the time the rest is up, 10 swings are certainly possible, 15 as well.  Then, by the 5th set, alot of people are breaking this into chunks of 10s and 15s to accomplish the workout.  Soon, there is light at the end of the tunnel and you are on the last set. 

Once finished, there is a great sense of accomplishment having completed 500 swings.  At first glance, it looks very difficult if not impossible, but by chipping away at it in manageable chunks, it is really not that bad.

I find that this workout is a general microcosm of so much that life throws at us.  If you look at the overall goal or task, most of the time it seems very difficult or impossible.  Most people stop there.  However, if you take the first step and get started, then break it into manageable chunks, all of the sudden you are well on your way to accomplishing the task and even exceeding the goal.

Training like this is easily translated into every day life and that is a major part of what we are doing at the RRL.  Certainly physical training is important, but it is absolutely not the only goal.  Mental training is equally important.  Overcoming 500 Kettlebell swings at 5:30 am sets the tone for the day and creates confidence and durability.  Soon, no task is overwhelming.

 

Oct 31, 2016

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Happy Halloween

Sorry for the lack of posts lately, but I am back on it.

The weather is so nice right now that I decided we had to do a workout by the river this morning.  I went to the Chattanooga Riverfront yesterday and created a workout around the big concrete stairs.

The area looks like this

We went to the stairs marked by the red arrows.  The workout looked like this:

Round 1:

Start at the concrete by the river and at the sound of the starting gun, run to the top of the stairs and back to the concrete as fast as possible.

Round 2:

Run back to the stairs and box jump (leave from 2 feet and land on 2 feet up to the top of the stairs and back down, then run to the concrete

Round 3:

Run to the stairs and box jump from 2 feet and do 1 burpee on the first step.  Jump to the second step and do 2 burpees.  Jump to the 3rd step and do 3 burpees...continue to the top or the 12th step, then jump down to the 11th step and do 11, then 10, then 9...back to 1.  Then run back to the concrete

Round 4:

Run to the top of the stairs and back to the concrete as fast as possible.

 

Record time.

TR 12:18

October 9 and 10, 2016

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Sunday October 9, 2016

Great day with my friends...

8:30 am

Mike D, PSC, Jody, and Matt G hit a SealFit Opwod

Warm up

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack.

Work Capacity:

400m Run
10 Overhead Squats 115/75#
800m Run
20 Alt Walking Lunge w/bar on Back rack
800m Run
10 Curtis P’s
400m Run
20 Ground to Overhead

then...

Ice bath

 

Today

Warm Up

then

21-15-9

Sumo Deadlift Highpull @95

OHS @95

rest

 

21-15-9

Hang Power Clean @135

Pullup

Then

Ice bath