Aug 19, 20, 21, 2017

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August 19 was my birthday and Reggie dreamed up this quick little workout for us to celebrate with

Run, 400 m

49 Overhead Squats, 75 lbs Run, 400 m 49 Push-ups Run, 400 m 49 Deadlifts, 135 lbs Run, 400 m 49 Snatches, 75 lbs Run, 400 m 49 Double Unders Run, 400 m 49 Power Cleans, 75 lbs Run, 400 m 49 Thrusters, 75 lbs Run, 400 m 49 Push Press, 75 lbs Run, 400 m 49 Burpees Run, 400 m 49 Tire Sledgehammers, 0 lbs Run, 400 m 49 Air Squats Run, 400 m 49 Wall Climbs Run, 400 m 49 Wall Balls Run, 400 m 49 Row Calories Run, 400 m 49 Kettlebell Swings, 53 lbs Run, 400 m 49 Ski Erg Calories Run, 400 m 49 GHD Sit-ups Run, 400 m 49 Handstand Push-ups Run, 400 m 49 Knees To Elbows Run, 400 m 49 Assault Bike Calories

It was simple.  Run 400 m and then come back and do 49 reps of just about everything he could think of.  We ran 4.9 miles.  I wore a 20 lb vest for everything but the GHD and HSPU.  Very difficult workout.  2 hours 37 minutes, several gallons of water and several more gallons of sweat.  I had a good group with me.  Here are some pictures

Sunday August 20, 2017

I was a little sore but not too bad.  I hit my Hinshaw Aerobic Capacity workout for today

Sprint 50 m then go straight into a 300m run at 7:18/mile pace or 1:22 300m

rest 3 minutes

x 6

I also replaced the tops on the Jerk Boxes with 3/4 plywood yesterday

Monday August 21, Eclipse Day, 2017

Split Jerk 1-1-1-1-1-1-1

then

Grace

30 Clean and Jerks @135

For time

I wasnt moving very well and came in at 3:49 today.   I know I can go much faster.

Enjoy the Eclipse!

August 17, 2017

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Team workout today

Team America

Teams of 2 complete the following and distribute any way you see fit

100 KB Swings @ 53

50 burpees

30 T2B

10 Snatch @135

30 T2B

50 Burpees

100 Partner Wall Balls-one partner throws the ball and the other catches

For time

Due to an uneven number, I went without a partner and simply did 1/2 the reps.  Still a tough workout that I finished in 14:27

Finisher: 5x legless rope climb

August 16, 2017

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Running work today on the track

30min easy aerobic threshold run that includes 10x15sec fast surges and 10x7sec max effort sprints (within 30min). Target an aerobic threshold pace based on your heart rate. A good rule for your targeted heart rate is 180 minus your age.

We did it like this:

Run 5 minutes at heart rate of about 145

Every minute on the minute for 20 minutes, alternate :15 and :07 second efforts.  Tried to get our heart rate back to 150 during the slow running.

Then, slow 145 HR run to the garage...5 minutes

Good workout

August 14, 2017

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My daughter's birthday is tomorrow so I wanted to make sure to get in her namesake workout this week.  We hit it this morning:

Hanna

10 Hang Squat Cleans @ 45lb dumbbells

10 Clap Pushups

x 10 rounds for time

I have a love/hate relationship with this workout.  I love it because it can be done in a short time with equipment that most hotel gyms have.  Looking over my notes, I saw that I once did this workout on lunch break during interviews for Saltwater Experience.  Because it is such a beautifully simple workout, it deserved a good name and that is why it is called Hanna.  The workouts that get my kids names are always good ones and this one could be the best one I came up with and named for one of the kids.

The dislike of this workout is obviously evident in about the 3rd hang clean of the 3rd round.  All of the sudden you kind of realize that this thing is no joke.  Today, I was pouring sweat heavily by round 2 and finished all reps unbroken until round 7.  I then split the cleans 7/3 for the rest of the sets.  My time today was 15:07 which is pretty good after looking at my history.  There were several entries where I dropped weight after a while but there were also several entries where I used 50's instead of 45's.  Ill take 15:07 though. 

This week is also my birthday week.  On Saturday, I'll turn 49.  At 49, I am extremely pleased with my physical condition and do not feel that I have stopped climbing towards further enhancing my strength, flexibility, mobility, endurance or speed. As an athlete in high school, physical fitness was just always there.  When I went to college, however, that all changed and physical fitness was not anywhere on my list of priorities.  I gained alot of weight, didnt move much and ate anything, literally anything I wanted to.  At some point, I noticed a tire forming around my waist and decided that if I quit eating red meat, I might stay away from fast food a little and so I did that for a while. It was not effective as I drank more calories than I would have taken in through fries and milkshakes.

During college I became a fishing guide in Jackson, WY in the summers.  I loved it immediately and knew I would be doing this in some form for the rest of my life.  Everything went into fishing and I never thought about fitness for a long time.  While rowing, I sustained my first back injury ever and tried to resolve it in different ways.  Finally, I went to a chiropractor who helped me right away.  I was fascinated that his care could have such a major effect.  How had I not heard about Chiropractors before?

He also told me about core strength and how that could help to avoid injury in the future. 

As I became a saltwater guide, I found it hard to stay on the water all day without becoming overly tired.  This was simply a matter of paying attention to my diet and mostly my hydration levels.  Once I was drinking adequate water and covering up with clothes, I was doing much better.  It was these little things I was learning that were making a huge difference in my life and my business.  All of the sudden I saw that if I was fit, strong and healthy, I could go longer and for more days than I had before. This meant more money in my pocket. 

I decided that I would regain my fitness.  This was about 23 years ago.  Running occupied my fitness for many years and then I found more of what we are doing today. 

This year, I read a book called The One Thing, by Gary Keller.  This is an excellent book and I HIGHLY recommend it to anyone.  It's basic premise is that you examine what you are trying to do or accomplish and chose the ONE THING that will make everything else unnecessary or that makes everything else either much easier or possible to begin with.  
I think about this daily and prioritize my schedule to accomplish the biggest things first.

Rusty and I were talking about this book and he commented that he thought the one thing was physical fitness and health.  With it, everything else is easier and possible.  Nothing is impossible.  Without it, everything is more difficult or impossible.  Paying attention to your health as the main priority of your day, every day, is the one thing that will keep you going towards success in any endeavor.

August 5, 2017

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I hit my 2nd Aerobic Capacity workout today.  This work happens on the track. 

When I was running marathons, the way to get faster was to spend a day or two a week on the track running shorter distances at a faster pace.  Most runners hate the track work and I was no exception.  I wanted the long efforts, a 2 hour run or at least getting in 7 miles at a race pace.  That seemed fun, but it was not getting me closer to my goal of running a 3:00:00 marathon.

With this new program, I have similar thoughts.  I'd rather be lifting weights or hitting a 20 minute AMRAP, but because I am definitely older and it could be argued that I am also wiser, I see the value in this work and I am committed to it for at least 6 months.

The workout today was

Run 500m

Rest 1:15

Run 400m

Rest 1:15

Run 300m

Rest 4 minutes

x 3

Chris Hinshaw built this program around my 1 mile and 400 m max effort times.  I was told to hit certain splits on each of these efforts and I managed to do so with no trouble.  The workout was challenging and took about 30 minutes to complete.

Hopefully, this program will not only help me to be better at the CrossFit workouts but also to regain my running form and speed that I once had.

July 28, 2017

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Borrowed one from Freddy Camacho and One World CrossFit.  A benchmark called Schoolboy was on tap for today. 

Schoolboy

5 Deadlift @ bodyweight (max 225)

1 rope climb 15 feet

AMRAP 20 min

Freddy said he got 23 rounds at 51 years old with an all time best of 26 rounds.  I came in today at 21 rounds.  This was a great workout.  Just hard work.  I loved it.

Wade tried pants and boots but got burned by the rope pretty bad, I went with double long socks pushed down and they protected pretty well.  Hayden was in the house today as well as the new Ryan and the rest of the regular crew.

Have an awesome weekend

July 26, 2017

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After the running yesterday, it was time for some lifting and pullups.  TUP was a perfect fit.

We honored Michael H Simpson with this one:

Power Clean @ 135

Pullup

Front Squat @ 135

Pullup

15-12-9-6-3

Go through all 4 exercises at 15 reps, then all 4 at 12...down to 3.

I came in at 13:24 but dropped the weight to 115 as I am still recovering from a back tweak.  Good workout and great to have Jimmy back as well as my son Hayden along with the regular crew.

July 25, 2017

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After listening to 4 podcasts with Chris Hinshaw, I decided that I would buy the program and start to earn back my running.  At one point, I ran a 3:13:00 Marathon and could easily hold a 6:00 mile for 7 miles.  This was before CrossFit and I was only concerned about hitting the 3:10:00 goal to qualify for Boston.  I lost a ton of weight and was around 140 pounds when running my best.  On the morning of the 3:13:00, I weighed in at 158.  Today, I am 178, stronger in every way, but also much slower. 

Jason Khalipa finished poorly in the endurance events until he started working with Hinshaw.  He then turned it around in 1 year and finished in the top of all endurance events at the Games. Mat Fraser did the same.  From last to 2nd in the running event in 1 year through his work with Hinshaw.

Chris Hinshaw is not magic, eventhough his results seem magical.  He is a fresh set of eyes who brings his elite Triathlon experience to the CrossFit world and is teaching these athletes how to run faster and, more importantly, how to manage and process the lactic acid.

The first step in the program is to get a measure of two distances; the 400m and 1 mile times. 

So that is what we did today.  Our workout was an extensive warmup followed by a single 400 m max effort.  It was much harder than it sounds.  Here is the warm up (Click Here if video doesnt show up)

We have a nice 200 m track next to my house so we went down there, finished the warm up and then hit the max effort 400.  The best time was turned in by Trevor at 1:03 I think.  I came in at 1:13.

This is basically not important until we get a mile time on Thursday and then examine the percentage of drop off between the 2 times.  It is at that point that Coach Hinshaw can direct our training to really hit and improve upon our weaknesses.

Hopefully this will really help.  I am committed to at least 6 months of 2 workouts per week of specific work designed by Hinshaw.  Ill keep you posted on the progress here.

July 17, 2017

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The posts have been slow here, but the work continued.

I took a trip to Orlando for an fishing industry trade show, then straight to a wedding in Key West.  Now, I have my family at Hawks Cay with me and we are fishing daily.

The trade show went well and all our properties were well represented and the sponsors were happy. I took my son, Hayden, with me and let him roam the hall while I was in meetings. He returned with a backpack full of free stickers, hats, t shirts, and other cool stuff.  He also kept sending me pictures of him with famous bass guys like Kevin Van Dam and the current World Champ, Jordan Lee.

I showed him what life on the road is like with a schedule like this:

5:02 wake

5:15 breathing and workout, usually deck of cards but I did bring 2 Kettlebells and a sandbag

7:30 breakfast meeting with team

9:00 first meeting and continue to meet every 30 minutes until show closes at 6

6:30 meeting

7:00 Sponsor dinner

9:30 Sponsor party

11-12 bed

5:02- repeat

It is a tough schedule and I have tried it with and without the workout.  There is NO DOUBT that I am more alert, have more energy and communicate more effectively when I get up early enough to get in a good workout with enough time to breathe and sit quietly for 5-10 minutes and visualize how I want my day to go.  When I do not workout, I am flat and somewhat lethargic.

I do everything I can to get the workout in daily.  If I can not for some reason, I focus on getting good food, getting in the breathing and some mobility.

After the show, we drove straight to Key West to be a part of my friend Shane Wood's wedding.  Shane is a very important person to me.  He was my very first employee ever and I hired him without any idea of how I would use him.  He didnt know much about fishing, but he was a solid guy who was physically extremely capable.  I took him on over 100 charters with me before I let him go on one on his own.  Once he started, the customers were always extremely happy. Shane continued his career on his own and is now getting married and supporting his new family through fishing and guiding.  It made me really happy to see him take this step.  Jessica is one lucky lady...Shane is awesome and one of my favorite people.

Now, in Hawks Cay, we have swimming deck of cards workouts, 6 mile 92 degree runs across the bridges, fishing all day and having fun with the kids.  We went offshore fishing yesterday and managed to run into some Mahi.  We caught them, cleaned them and ate them for dinner.  Good times.

Today will be inshore for Permit, Bonefish and tarpon with a side trip to show the girls the giant orange starfish that live on the white sand.

The workouts continue at the garage with Trevor and Reggie leading the day.  Good workouts and a good group every morning.

July 8, 2017

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Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 

I really liked this workout and loved the format.  I went hard on the burpees but could have done a few more.  At about 70, I stopped and rested.  I ended with 102 burpees, 5 +9 on Dead/box, 25 TGU, 5 rounds on Snatch/Pushup, 66 Calories on row= 342 total reps.

I could definitely do better on this one, maybe a few reps on burpees, a few more on Dead/box but there is significant room for improvement on the TGU and the Snatch/Pushup.  The row could be improved as well.