Oct 3, 2017

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OVERHEAD SQUAT + SN BALANCE

Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat

Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance

STEP-BACK LUNGE

3 Sets of 12 (6 each leg)
Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat

"PUSHED AROUND"

Every 3:00 x 4 Rounds (12:00):
20/15 Calorie Row
12 Barbell-Facing Burpees
Max Push Presses in Time Remaining (135/95)

Sept 26, 2017

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Ted Alling made his return to the RRL today and brought his new principal and his wife.  TIm and Hillary have moved to Chattanooga for Tim to be the Principal of the school that Ted is putting together.  He will change 100s of lives and it was a pleasure to get to workout with he and Hillary this morning. 

Ski Erg Man Test x 3

Warm up Thruster 10 minutes

Marco

21 pullups

15 HSPU

9 Thruster @ 135 lbs

x 3 rounds

We finished with 8 minutes of Gratitude and opened our eyes and looked at a beautiful starry sky.

 

Great way to start the day!  Make it a good one!

Sept 25, 2017

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Warm up

Partner leg throws 3x 1 minute/each

1. In a 4 minute window

Run 400m

15 Assault Bike Calories

15 Hang Power Clean @ 95

In the remaining time: Max Lateral Burpees over bar

Rest 4:00

In a 4 minute window

Run 400m

12 Assault Bike Calories

12 Hang Power Clean @ 125

In the remaining time: Max Lateral Burpees over bar

Rest 4:00

In a 4 minute window

Run 400m

9 Assault Bike Calories

9 Hang Power Clean @ 155

In the remaining time: Max Lateral Burpees over bar

Score= # of Burpees

My score Round 1, 15, Round 2 20, Round 3 19

Sept 23, 2017

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Wow, this month has flown by and I have been extremely busy.

Here is the catchup post:

The Hurricane Irma swept through the Florida Keys and damaged lots of my friends homes.  Our stuff was ok for the most part but I was anxious to get down there and help.  Residents were not allowed in past MM73 so we decided to take a 36 Yellowfin with triple 350's from Tampa to Duck Key to investigate and mitigate damage.  When we got there, it was pretty bad.  Flooding and wind damage were evident all over the island.  However, Duck Key was definitely not the hardest hit.  We cleaned up 2 houses and helped about 20 neighbors.  This included 12+ hours of work on each one for 2 days.  It is incredible what you can do with 6 guys, some tools and 12 hours of hard ass labor.  No one stopped, we pulled out everything wet, all furniture, cut out the dry wall, pulled up floors, created a giant trash pile and got these two houses dry and on their way back to normal.  No workouts needed on these days.

As soon as I got back we hit a few good ones then I had to attend the Wonders of Wildlife Grand Opening in Springfield, MO.  This was an awesome experience and I got to hear 2 former Presidents speak, Kevin Costner, and a bunch of country stars sing some songs.  There were the top NASCAR drivers, Bull Riders, Hunting and Fishing Legends.  I was seeing all my tv heroes everywhere I looked.  While on TV myself, I am a fan of all the sports and all the shows as much as anyone else.  I consider myself a student of the outdoor industry so I know who everyone is and I make it my business to watch the stuff they do.  It was cool to be included as a Legend myself and to be among such a talented group of people.

The museum is really an incredible place and you should go visit.

While there, I hit a Hinshaw workout in the parking lot of the Springfield Superplex 11 movie theatre that looked like this

Run 200 @ 1:04

Run 200 @ :49

rest :15

Sprint 100m

rest 4:00

Do 8 200's on first set, 6 200s on 2nd set, 4 200s on 3rd set and 2 200s on final setI liked the workout and my calf is feeling great since the switch to Hoka shoes.

On another note, I have been following Selection on Facebook.  Patrick St Charles and Adam Levitt did very well and Jonathan Hurtado was among the final 2.  This is the most dificult civilian event in the world and to see these guys in it was amazing.  Great job!

Reggie runs the Ironman tomorrow.  Good luck!

Sept 12, 13, 2017

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Irma dumped rain yesterday morning at 5 am so we stayed inside with a small group of Steen Justin and me and hit a Deck of Cards

Spades=Burpees

Clubs=Pushups

Diamonds=side to side lunges

Hearts=Situps

J1=30 Vups

J2=30 cal Assault Bike

J3=30 cal Ski Erg

J4=30 Vups

 

Today

Hinshaw test workout

Run 800 m at race pace

Extensive warmup before

200,400 then the 800 race

I have been doing some work on my hips and also got a new pair of shoes.  The Hoka Bondi.  I was extremely pleased in the run this morning.  It was short, but I ran with zero calf issues whatsoever.  SO HAPPY!

Sept 8,9,10,11 2017

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Jordan Gallup returns as he evacuates Hurricane Irma from Amelia Island.  We gave him the honorary World Championship belt

I have been glued to the Weather Channel for days.  I still have so many friends and assets in the Florida Keys and to see Irma bearing down on the area has been tough to watch.

Everyone but one member of our team evacuated and everyone made it through the storm ok.  We are still waiting to hear how the houses, office and boats faired.  Fingers crossed.

In the mean time, the training continues.

Sept 8

We tried a workout from the 2017 CrossFit Games from the 50-54 division.  Bar Fight Masters was a good workout.  I will definitely be trying this one again soon.  It exposed a weakness that can be corrected .  I need to be much more comfortable with 155 lbs.  I finished in 7:02 which I was not happy with.  I can move faster and with a little work, I should be able to cycle the barbell much faster.

Saturday

Saturday called for the Hinshaw work that we have been doing.

I felt my calf a bit from the last Hinshaw workout so I was careful.  Upon the first twinge of pain, I stopped running.  Since we were on a football field, I decided to work on my handstand walks and did 10 yards at a time for 150 yards.  I like that workout, plus I always can improve on my handwalks.

Sunday

I met Reggie down at the Ironman 1/2 Ironman World Championships and watched some very impressive athletes cross the finish line.  The Ironman is of interest and I may do one one day.  Reggie will do the full Ironman in 2 weeks.

Monday

We tried another from the 2017 Games to see how we might stack up.  I should have watched the video before we tried this one because I could have picked up a tip that could have saved some time.  The Games athletes would snatch the dumbell and then change hands on the way down.  I let the db hit the ground and changed there.  The way they were doing it was much faster.

I will try this one again with the moving across the floor as the Games athletes were doing to get an accurate comparison.

We have some bad weather coming through today as Irma passes south of us.  It may be raining tomorrow so we may be inside. 

August 29, 2017

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I am reading Learning to Breathe Fire, which is a history of CrossFit.  I found CrossFit in 2007 or early 2008 as I was really tired of running marathons and realized that the pursuit of a 3:10:00 marathon had left me skinny, weak and plagued with injuries.  My back hurt all the time, I could not do one pullup, my knees ached, my hips hurt.  I was taking Ibuprofen like a kid eating Skittles and not feeling any better.

I decided that I would take some time off running and try to gain back some strength.  I foundRoss Enamaits site and eventually CrossFit.  I loved both of them instantly.  Ross had a forum on his site which taught me A TON and then the CrossFit WOD and comment section allowed me to compete worldwide with soldiers, MMA guys, police, fire, first responders as well as the high school pottery teacher.  It was underground, gritty, and awesome.  I checked it daily, met some really cool people and gained back my strength, quit taking Ibuprofen, cleaned up my diet and invested in some weights. 

The book highlights some of the early days of CrossFit in Santa Cruz when Nicole Carol, Annie Sakamoto and Eva Twardokens were among the early adopters.  They filmed this awesome video that changed so many peoples idea of fitness and eventually changed the lives of 100,000+ people as they began to do CrossFit and realize what was possible in fitness.

In this video, Annie, Nicole and Eva go after a new workout called Nasty Girls.  Annie wins, Eva 2nd and Nicole shows the world what it means to dig deep and train hard.  Crying, struggling and giving it her absolute 100%, she finishes this workout well behind the other 2 girls but ends up the hero.  Her ability to face a challenge, dig deep and fight was recognized instantly as this video went online.  For so many people who love CrossFit today, this video was a big part of their journey.

While it was tempting to throw Nasty Girls in the mix today, we needed a long and heavy one so I chose Eva.  This one is nothing but tough.

Run 800m

30 KB Swings at a heavy 70 lbs

30 pullups

x 5 rounds for time

I did not wake up this morning with a burning passion to do this workout.  That happens sometimes.  Today, I kind of thought about changing the workout to something easy, but I wrote it on the board last night and when it is on the board...we do it.

Round 1 went ok, but there were alot of voices in my head urging me to quit, cut it back to 3 rounds, or use a lighter Kettlebell.  I just kept chipping away and soon I was making my 4th run.  When I came back to the garage after the 4th run, Rusty told me that he had the finish in the crosshairs and I realized that I was well over the hump and I could also finish. 

Breaking up the swings and the pullups, I set no records today, but I did accomplish something much greater in so many ways.  When the voices were loud, the temptation to quit was strong and the work was incredibly tough, I dug deep and broke the overwhelming workload down into manageable chunks. 

Soon I was finished and I felt really good about it.

Try this one someday and let me know what you think.