February 12, 2021
/Today was a short sprint with a little skill work followed by a max effort
February 11, 2021
/Not sure how I got out of the habit of updating this blog, but I am going to try to do better.
We are using Comptrain as our training program so I started to just use the app to record workouts. I will try to update here. For followers, sorry.
Today
3 miles/300 pushups
First time I have run in a while and due to my new stretching routine, I felt great. No injuries, and I won at 34;30. Not anywhere close to my best time on this course, which was 27:00 but Im getting the running back. I was just happy to finish. Moose also did well.
Back to Comptrain to get ready for the Games coming up.
September 14, 2020
/Mathew Nuar’s Birthday
Mathew wore Jody’s Mom’s vest and beat us all to the stairs. Impressive. We caught him on the burpees and pushups on the darkest day I can ever remember doing the stairs. Compound that with it being overgrown and there was at least 1-2 minutes lost due to darkness and trees.
I finished in 3rd 31:36. Alan wins with 30:32 and Jim Levine 2nd in 31:10. Good group today. Some were wondering about the record with a vest. I did not find any results for that but did find this day where everyone was pretty fast including Mike Drew for the record. Kim Ray 2nd and my PR.
I felt pretty slow today, kind of like I was wearing a vest. I guess I am as my weight is higher than I would like. Im sitting at about 187 while I do my best at 174 or so. I am only 13 lbs over! That is almost a vest.
June 10, 2020
/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.
ALT EMOM 9 min
Ring Hold :30
Bar Hang :30
Handstand Hold :30
Deadlift warmup
Alt EMOM 10 min
15 Row Cal
Deadlift 5-4-3-2-1 pick load
I went 225/275/295/295/295
18 row cals would be pretty challenging, 20 a real test
4. Ski Erg 1000m - 3:56
June 9, 2020
/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.
30 min ALT EMOM
15 Row Cal
min 1-10 - 15 Burpees
Min 10-20 - 15 Situps
Min 20-30 - 15 Dips
Good one with good numbers. 15 was a challenging number to some so they dropped to 12 on row
June 8, 2020
/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.
Sled Push/Burpee
315 lbs Push down and back - 5 burpees x 4 rounds. New driveway texture made it very tough
100 Swings @53 EMOM 5 burpees - New PR today 4:35
Alt EMOM
15 cal ski
15 pullups
10 min
Good day of short workouts
Welcome back Card Steele and Will Ensign!
June 5, 2020
/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 Core Day
100 Flutters
100 situps
100 Flutters
100 grasshoppers
100 Flutters
100 heel touches
100 Flutters
100 Prone swimmers
20 cal ski
20 hollow rocks
20 cal ski
20 vups
20 cal ski
20 josh plank
20 cal ski
20 T2B
20 Ski Cal
20 GHD
20 Ski Cal
20 Back Ext
June 4, 2020
/
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.
20 Wall Walks
65 Burpees
Max Handstand walk
Hanna
10 Hang Squat Cleans w 50 lb dumbbells. Calls for 45s but Justin had those so I did it w 50s.
10 clap pushups
x 10 rounds - 15:03
Tough!
June 3, 2020
/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.
Muscle up 1-2-3-4-5 with 10 burpees before, in between sets and after
7-77
77 bodyweight back squats stopping EMOM for 7 pushups
7:26
Gratitude
Good to have Matt Greenwell back for his birthday
June 2, 2020
/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.
Clean 5-4-3-2-1
Ethan Reeves
10 power cleans at bodyweight
10 pushups
Do 1 set every 2 minutes. Rest is determined by how fast you go. Start on the 2:00 every 2:00 for 20 minutes of 10 sets
This is such a good workout. I have been feeling very tired lately so I backed it off to 135 today. Of course, now that the workout is over, I feel like a little bitch, but it is probably what my body needed. We had 62 burpees to do today as well so I did 2 sets of 10 and one set of 13 during the 1st part of the workout and then got in sets of 5 during the rest periods after the pushups.
135 is too light. 155 at the least and I really should be hitting 175 on this workout. There is plenty of time
June 1, 2020
/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.
Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61
30 pullups/30 toes 2 bar AFAP 2:22 for me
Multistage Beep Test
We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!
I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.
I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10
We always use this video
May 29, 2020
/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.
Warm up movements and learn Devils Press
Complete as many rounds as possible in 16 mins of:
40 Alternating Dumbbell Snatches, 50/35 lbs
40 Pull-ups
30 Dumbbell Burpees, 50/35 lbs
30 Chest-to-bar Pull-ups
20 Devil Press, 50/35 lbs
20 Bar Muscle-ups
This is the WZA Indy Qualifier #2. I did 168 reps or got to the muscle ups and did 8 last time. Today, I beat that score and go 11 muscle ups for a score of 171. RING THAT BELL!
Some MU practice and handstand walks after the workout
May28, 2020
/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.
Roxane Burpees x 2 - Burpee on every Roxanne- Squat on every “light”
Every 1 min for 18 mins, alternating between:
10 Ski Erg Calories
20 Tire Sledgehammers
5 Clean & Jerks, 135 lbs
This was not that hard. Next time Ill do 10 CJ, 15 Cal, 20 sledge
Clean and Jerk 1-1-1-1-1-1-1. Got to 205 today
Good day but not that hard today.
May 27, 2020
/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.
Push Press 5-5-3-3-1-1-1 (95-115-135-155-175-195-195)
Heavy Short Jack
10 Push Press @ 155
10 KB Swings @ 70
10 Box Jump @ 24
x3
Set an all time PR today. 5:35
Many PRs have been coming lately. Feeling good
May 26, 2020
/
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.
Mikko Triangle
Ski Cal
Row Cal
Assault Bike Cal
Rest
1 min each station…like FGB. Clock never stops
May 23, 2020
/Today is our Memorial Day Workout
Triple Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
X 3
1st weight vest/partitioned
2nd no vest/non partitioned
3rd no vest partitioned
I did this in 128 minutes today. Very tough workout, but it felt better than last time
May 21, 2020
/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.
Taper towards Triple Murph - Kind of an easy day today
5 rounds Cindy, not timed. Vest optional
50 Cal Ski - 2:49
51 burpees afap 2:06
Durante Core
Stretch
May 20, 2020
/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.
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
I scored 253
May 19, 2020
/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.
Max watts on Ski - 3 tries - My max today, 624
25 burpees as fast as possible - My time :55
Bubbles
Run 1 mile
25 Burpee Pullups
Row 750m
Run 1 mile
Mathew Nuar with his first win today and the Minnekahda course record - 19:14
May 18, 2020
/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.
2 Man Team Workout
Run 400
150 pullups
Partner A starts on pullups bar and does as many as possible while B runs 400m. Switch when B returns. Go until team reaches 150 pullups
Bear Complex 2 man team - 7 Min AMRAP
2 man team. Switch after each complex. Originally we had this at 155. Went to 135 today. Got 23 reps with Justin
Core circle - 12 min
