April 8, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Great way to start a Wednesday!

Eventhough I have a little delayed onset muscle soreness from Monday’s Situps and core, I broke through that lactic acid buildup this morning and got everything moving nicely.

We started with a lung burner

  1. 50 pullups

    50 Wall Balls

    Do this as fast as you can any way you want. I did 45 pullups, then 5 then 30/10/10 wall balls for a time of 3:29

Then, after a little rest, we partnered up, Corona style, and did the next one. Corona style means we used our new protocols of keeping 10-20 feet between us and not sharing any equipment. Also, no actual tag as we did previously on the Tag Team part.

2.2 man team -300 swings/400 m runs

complete 300 kettlebell swings as fast as possible. While 1 pattern swings, the other runs 400 meters. Switch as many times as necessary to get 300 swings. Time is when the 300 swings are complete.

If you are in the #trpfitnesschallenge for this month, today is 8 burpees, 3 rounds of Wim Hof Breathing and :30 cold shower

April 7, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

We hit up a good one this morning that we have done 2-3 times before

20 of each:

Thrusters

SDHP

Push Jerk

OHS

Front Squat

Each of these at 95 lbs. Here is the twist…4 burpees at the start of every minute

I set a PR today 6:41. The gym record is 6:26 set by Trevor

Then Fire and Ice later

April 6, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Maintaining the 100 Burpee Challenge : 6 Burpees today

I thought I would accept a challenge from Gregor Gillespie, #thebestwrestlerinMMA. Gregor is an NCAA National Champion and UFC Fighter who has been on the podcast before because his other hashtag is #bestfishermaninMMA.

We did this workout this morning trying to beat his time of 36:49

3 exercises: Situps, Pushups and Pullups.

100 Situps, 100 Pushups, 50 Pullups

90 Situps, 90 Pushups, 45 Pullups

80 Situps, 80 Pushups, 40 Pullups

…continue to drop 10 on Situps and Pushups and 5 on Pullups until you get to the last set of 10/10/5

It is 10 sets. MY TIME: 44:36

April 3, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Power Clean 5-4-3-2-1

  2. Rope Climb work

  3. 100 Double Unders (sub 500 m row if needed)

    The, in the remaining time

    5 Power Clean @ 135

    2 Rope Climbs

    AMRAP 15 min

    Alternate long rope climb with short rope climb every other round

  4. Core Finish

Rusty Michael and me kept 10 feet between us at all times. Good start to the day

April 1, 2020

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No workout today…April fools…OF course there was a workout today

Crossfit benchmark Nasty Girls was on tap today

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Nasty Girls

    50 air squats

    7 Muscle Ups

    10 Hang Power Cleans at 135 lbs

    x 3 rounds

The last time I did this was in 2012. It took me 20 minutes. I did ring MU then and I did decide to do bar MU today. I am better at bar MU than rings so that is part of the difference in times, however I beat my previous time by 11 minutes. Today 9:02 with bar MU and I feel I could get that time down in the 8 minutes

I felt good about this time. I got out to a good lead by doing the first round unbroken but Rusty caught up, passed me and beat me by a minute. Good work Rusty.

I felt good about this improvement and want to try again in the next month or so with rings.

April 2, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.



I issued a challenge last night to try and beat our gym record of 36:12 held by Alan Lebovitz since 2012.

We had a great showing

Alan Lebovitz, Jody Bankston, Keith Gray, Rusty Gray, David Elliott, Michael Miller, Kim Ray, Kyle Haren, Will Kelley, PSC, Chris Curtis, Tom Rowland

The record fell and the grand prize of 1 roll of toilet paper (we will look back on this and laugh, but this is during the Coronavirus Pandemic and toilet paper is worth more than gold right now) was passed from Alan to Will graciously.

Will beat Alan’s previous time from 36:12 to a new record of 34:18. Outstanding work. I came in second with a 38:12 only because Patrick had an emergency poop attack conveniently next to the construction site that had a portable potty. That slowed him down enough to allow me to pass him and stay far enough ahead that he couldn’t catch up. I was pretty happy with the 38:12 which is only 1 minute off my best time ever on this course which was 37:12 in 2011. Now, 9 years later I am still competitive to that time and actually think I could beat it.

Patrick passed a defiant Alan and then Michael Miller came in next.

Everyone else was fairly close together and Dave Elliott furiously crossed the finish and then sprinted back to get his water bottle and jacket up the street.

We got some pictures in the park to remember this great day. I wore my Coronavirus protection suit. THisis just a prototype but I think millions of people will be wearing these next week.

Congratulations to Will Kelley on an amazing performance and congratulations to everyone who showed up today! Thanks! I needed the camaraderie at this tough time for everyone.


March 31, 2020

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Happy Birthday to Will Hunt!

Sugarhill Gang Radio was playing all morning as we celebrated the fact that little Will Hunt has made it 49 years! It seems like yesterday that we were eating powdered Jello at the City/County Swim Meet.

It was raining so we decided to move Murph to another day. Will wore the new vest for Jody’s Mom and we hit a Deck of Cards doing our best to practice social distancing.

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. Deck of Cards - Burpees, Pushups, Squats, Situps, with 8 Jokers. Each joker = 200 Flutter kicks

Good way to start this Tuesday

In attendance:

Turner Rowland, Alan Lebovitz, Justin Arnold, Rusty Gray, Jody Bankston, Will Hunt, Tom Rowland

March 30, 2020

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RRL Warmup

Wim Hof Method x 4 + Pushups 1

0 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions

3 minutes of Jump Rope.

Crossover Symmetry. Address any issues with foam roll, mobility tools.

Warm up movements for today.

In Attendance:

Michael Miller, Alan Lebovitz, Payton, Keith Gray, Jim Levine, Josh Cash, Robert Fisher, Jody Bankston, Kim Ray, Tom Rowland

  1. Jerry

    Run 1 Mile

    Row 2000m

    Run 1 mile

  2. Core Blaster - Strict Toes 2 bar x5 each side x 3 sets, 100 Grasshoppers, 50 Chinnies, 20 leg raises, 10 Giant flutters

Great day today! We revisited a benchmark called Jerry. Mike Drew has the record on this one at 21:03 with a 21:05 previous to that. I thought Josh* could beat it and he almost did but came up short at 21:43. I had a surprisingly good run today finishing the first mile in 6:31 and the entire workout in 22:05.

Great group of guys today. It is so nice to see some of the guys who haven’t been here in a while return. Keith Gray, Michael Miller. Hopefully more will return. We still miss Mike Drew!

March 27, 2020

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After a good week of a variety of workouts, it was time for a series of short bursts today. The workout may look easy, but in my mind, this is one of the most uncomfortable things we do. Each of these short bursts takes you to the Dark Place.

Warm up:

Foam Roll/Mobility 30 OHS PVC 10 pushups 10 squats 10 burpees 10 pullups 20 GHD Situps 20 Hip Extensions on GHD 20 Reverse Hyper 3:00 Jump Rope

Wim Hof x4 + pushups

  1. 50 Cal Assault Bike for time

  2. Sled Push/Burpee - Push the sled with 315 pounds 50 meters (down and back) then do 5 burpees. Repeat 4 times for time

  3. Run 800 m

  4. 3 Minute AMRAP - Burpees

My times were 1. 2:23 2. 2:55 3. 3:43 4. 66 Burpees

Congrats to Rusty who got a homemade haircut today before the workout and then finished the 3000 pullup challenge this morning!

We are instituting the new Corona Protocol with the bikes spread apart, everyone spread apart and then complete wipe down and spray down with bleach solution post workout


March 26, 2020

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After a long layoff I am going to attempt to make regular contributions here.

Today, we went to the Aquarium for a Field Trip. The Aquarium workout is a favorite and a benchmark. The workout description can be found here

Josh Cash smashed the previous record set by Mike Drew of 30:30. No one has been able to break 30 minutes. Today, Josh came in at 29:05 according to Jody who was there when he came across the line. The official clock was locked in my truck. I finished and ran to the truck had a little difficulty opening the door with gloves and when I saw the clock it was 30:58. I figure it took me 10-15 seconds to get to the clock after crossing the line so Ill go with a 30:50. Josh was there much earlier than me because he was out of sight.

This record does have to have an * beside it. The river was so high that it came up to the bottom of the steps so we were unable to run down to the gate.

Josh will have to try this one again on lower river levels and see if he can beat Mike Drew

Sept 4, 2019

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My workouts have not slowed in the least, but my workout tracking has been suffering on this blog. I started following Ben Bergeron’s Comptrain Masters program and he delivers those workouts on an app called SugarWOD. It has been much easier to enter the results there. However, I want to resume posts here and I am going to try to.

I have been doing the Wodapalooza online qualifier. I was in 17th after the first 2 workouts and then dropped to 31st after the 3rd and 4th. I have to do really well on the ones this weekend to try to climb up the leaderboard to the top 15. Id really like to compete in that event!

Today

Block Clean Pull

3 Sets of 3 

Set 1: 60% 
Set 2: 65% 
Set 3: 70%

Block Clean High Pull

3 Sets of 3

All Sets: 65%

Block Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50% 
Set 2: 53% 
Set 3: 56% 
Set 4: 59% 
Set 5: 62% 
Sets 6-8: 65%



"Fish Out of Water"

For Time:
2K Row

Directly into...

10 Rounds:
2 Power Cleans (175/115)
4 Bar-Facing Burpees
12 Air Squats

Scoring: Time

Mobility/Gratitude exercise

July23, 2019

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Nice warm up to start the day with a little gymnastic practice

  1. Not for Time:
    1:00 Light Bike + 60% Max Ring Muscle-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 50% Max Ring Muscle-Ups
    1:00 Light Bike + 6 Strict Ring Dips
    1:00 Light Bike + 40% Max Ring Muscle-Ups
    1:00 Light Bike + 3 Strict Ring Dips

    Or...

    Not for Time:
    1:00 Light Bike + 12 Strict Pull-Ups
    1:00 Light Bike + 12 Strict Ring Dips
    1:00 Light Bike + 9 Strict Pull-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 6 Strict Pull-Ups
    1:00 Light Bike + 6 Strict Ring Dips

  2. 5 Sets of the Complex:
    1 Hang Clean Pull
    1 Hang Power Clean
    1 Clean Pull
    1 Power Clean

    Set #1 - 60% of 1RM Power Clean
    Set #2 - 64% of 1RM Power Clean
    Sets #3+4+5 - 68% of 1RM Power Clean

  3. For Time, with a 9:00 Time Cap:
    50 Power Cleans
    *On the Minute - 5 Toes to Bar
    Barbell - 135/95 lb, 61/43 kg

    The workout starts with 5 Toes to Bar.

  4. 21-18-15-12:
    Ski Erg Calories
    GHD Sit-Ups

July 22, 2019

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Great day today

  1. Alternating "On the Minute" x 12 (6 Rounds)
    Odd Minutes - 3 Front Squats
    Even Minutes - 6 Back Squats

    Barbell - 69% of 3-Rep Back Squat

  2. "On the 2:00" x 5 Sets:
    1 Hang Snatch High Pull
    1 Snatch High Pull
    1 Hang Squat Snatch
    1 Squat Snatch

    Set #1 - 58%
    Set #2 - 62%
    Set #3 - 66%
    Sets #3+4+5 - 70%

  3. "Hot Sauce" Part #1
    AMRAP 3:00
    21/15 Calorie Row
    21 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 65/45 lb, 29/20 kg

    Rest 3:00

    "Hot Sauce" Part #2
    AMRAP 3:00
    18/13 Calorie Row
    18 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 75/55 lb, 34/25 kg

    Rest 3:00

    "Hot Sauce" Part #3
    AMRAP 3:00
    15/11 Calorie Row
    15 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 95/65 lb, 42/29 kg

    Rest 3:00

    "Hot Sauce" Part #4
    AMRAP 3:00
    12/9 Calorie Row
    12 Lateral Burpees over Rower
    Max Overhead Squats
    Barbell - 115/85 lb, 52/38 kg

    My score was a 7,21,24,15 = 73 reps. I got a very bad start on the first round but managed to finish with a respectable total

  4. 2 Mile run with Moose - He did great…loved it and is now sleeping with a belly full of food

  5. Recovery breathing - 5 minutes

July 17,18, 2019

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Today

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):
Pausing Snatch Pulls - 70-75-80%
Snatch High Pulls - 50-55-60%
Snatch Complex - 50-55-60%

On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees

Yesterday

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM



Deadlift

20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)



For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

July 16, 2019

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I had to go to Orlando for a week to do the annual Cast show. I put it out on my instagram account that I would be working out at 5:30 am every morning and showed the location. I really didn’t think anyone would show. I was surprised when people showed up EVERY morning. It was awesome to meet new people and get a chance to spend some time with them starting the day off right.

Each day was a deck of cards. I picked that because it is easily scalable to all skill levels and challenged each of us. Jokers = stair runs at the parking garage. I changed the exercises when I found a great place to incorporate pullups and step ups too.

Now that I am back home, I shared some time with Mike Drew who blew through town for a visit and then back in the garage today.

Today:

Row 2000m time trial

My best ever is 7:26. I rowed a 7:37 today. Pretty happy with that but I can always improve

Then,

30 strict HSPU

30 Kipping HSPU

every 2:00 on 2:00 stop and do 15 cal on Assault

10 min cap

I finished in 3:57 with only one stop. Happy with that

then

Accumulate 1:30 in Lsit. Every break = :20 handstand hold.

July 4, 2019

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My good friend Mike Drew sent me a text last night with the workout he planned to do while visiting All Sport CrossFit in New Hampshire. I called an audible and threw in our own version of his workout for a fun theme workout

1776

In a 3 man team complete 1776 reps. One person works at a time. No team can complete more than 200 of any one exercise and it is mandatory that you pick 3 of the 4 cardio choices of Ski, Bike, Row or run a mile which will is 200.

We did it like this

Ski 200 calories

200 Double Under

200 Push Press at 95

200 Situps

200 Calories on Bike

200 KB Swings

200 Pushups

200 Row calories

176 Sandbag over shoulder at 100 lbs

The clock stopped at 55:55 so I think it took us about 1:10:00

Happy 4th of July!

July 3, 2019

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Back from Bolivia. Fantastic trip. We had 3 generations of Rowland’s hunting in Bolivia and it was fantastic.

The day schedule ran like this:

Wake up 4:45

Breakfast and leave at 6 am

Hunt til 9:30-10:00 am

Return to lodge

WORKOUT- Deck of Cards, Run 5 miles, Handstand Walk practice, etc…

Lunch - 12:00

Nap

Leave for hunting at 3

Hunt til sunset

Return to lodge at 7

Dinner

Lay on the pool deck and stare at the stars

Bed by 9

Since getting back

Monday

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell Pounds - 135/95
Barbell Kilos - 60/45

Plus lots of accessory work

Tuesday

For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

12:00 Time Cap



For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Today

5 Sets, resting ~30-45s between:
3 Muscle Snatches - Video
2 Snatch Grip Push Jerks - Video
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats
12/9 Calorie Assault Bike

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's

June 21, 2019

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Great team workout today

Walmart- 3 man teams

one partner working at a time

7 cal bike

10 med ball jumps

5 Clean and jerk

AMRAP 30 min

first 6 rounds @ 95

Second 6 @ 115

third 6 @ 135

Last 6 @ 155

Later today Ill hit this:

Using our recent wave scheme to build to a moderately heavy load, followed by a build to a heavy 3-Rep for the day. All repetitions come from the rack.

Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%

Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 following to build to a heavy triple for the day.

then

A revision of an event seen in the 2017 Games, 2223 Intervals is a work/rest effort of (4) intervals, resting 1:00 between. The task is 75 Power Clean and Jerks (135/95).

2:00 On, 1:00 Off
9 Wallballs (30/20) Females, 9' Target
9/7 Calorie Erg Bike
Max Clean and Jerks (135/95)

The fourth and final interval is extended to 3:00 of "work" time.
75 Clean and Jerks is the task - work until completion, or time capped.

In the absence of an Erg Bike, complete 7/5 calories on the Assault Bike or Rower.

This workout is 75 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a "buy-in", of wallballs and a calorie bike. This will challenge our conditioning for the clean and jerk cycling. 

Written out, it looks as follows:
Mins 1+2 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 3 - Rest
Mins 4+5 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 6 - Rest
Mins 7+8 - Buy-In of WB+Bike, Max CJ in time remaining.
Min 9 - Rest
Mins 10+11+12 - Buy-In of WB+Bike, Max CJ in time remaining.

For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.

Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two "buy-in" movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let's dial back the volume a bit to ensure we are making our way to the barbell.

On the barbell, we are looking for a a moderate, if not slightly "light" clean and jerk barbell. One that we could cycle for near 20 reps unbroken, when fresh. Inside the workout, we are looking for a barbell that we could cycle for reps, in each interval. Lighter is better here.

Talking through an example round #1, let's say an athlete reaches the first 2:00 time cap with 15 clean and jerks. After the mandatory 1:00 rest, the second interval starts. He completes the buy-in of wallballs and biking once again, and when returning the barbell, he starts on rep 16.

Then a fire and ice session

June 20, 2019

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Yesterday I changed the workout to avoid some rain. Today started clear but a quick look at the radar showed a line of storms coming through. We ditched the deadlift portion of the workout and went straight to this

El Nino

Run 1 mile

50 DB Snatch @ 50lb db

Run 400 m with 45 lb sandbag

30 Pullups

20 Burpee Box Jumps @ 24

I finished in 17:02. Tim G did 25 snatches with a 75 lb db. Beastly

It was raining with lightning and thunder…good times

Finisher was

25 ski cal

50 foot Handstand Walk

x3