July 25, 2022

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Monday mornings at the RRL are a favorite. Most people dread Monday but I look at it as a fresh start to the week and I look forward to the training after 2 days of recovery. This morning, Mathew was already 1/2 way through his workout when I go tin the garage a little before 5 am. Then, only Rusty and Kim showed up today. Ellie and Moose had a real good time this morning chasing each other and playing.

Today we started with:

Split Jerk

4,4,4,3,2,2,2

Then

28 Minute EMOM

  1. Row 12

  2. 1 Round DT

  3. Bike 11

  4. Rest

1 Round DT = 12 deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

Then

Bar hang - Accumulate 3 minutes

Great start to the week!

July 23, 24, 2022

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Weekends are for recovery for me.

Extra sleep and extra stretching and recovery

Joe Hippensteel is my stretching coach and his program Ultimate Human Performance has been more impactful to my progress over the last year than anything else. Yep…more impactful than the weights, than the rowing, running, swimming, ski erg, bike…you name it.

It is due to this program that I have been able to double down in other areas and increase my durability to train harder than ever. It is literally the fountain of youth.

I did a full session of 2 minutes on/2 minutes off through the entire program. This is about a 2 hour session. On regular weekdays I will go through the entire program daily but I can spend more time on it on the weekends and spend more time in each position. The result is feeling like a million bucks.

I follow this with a few sessions of Fire and Ice which is where I will sit in the ice for

10 minutes then go directly to a 200+ degree sauna for 20 min

5 min/15 min

1 min/ 10 min

This is one of my favorite things to do but it takes time that I may not have during the week.

Ill make sure to follow my nutrition plan as well with no cheat days since March. This has me in a place that I am very happy with. 170 lbs, knees feeling great, sleep is on point, supplements seem to be helping in many areas. My performance in the gym is outstanding and Im still setting PRs at 53 years old in strength, stamina, speed and gymnastics.


July 22.2022

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Icast in Orlando draws to a close but I had one final parking lot workout before driving home

Good to see both people from the Icast show as well as one guy there on a medical sales rep trip. Very cool!

Zach was sore In The upper body so he requested a leg heavy deck of cards

Spades - squats

Clubs - split squats

Hearts- sit-ups

Diamonds- vups

Joker- 300 flutters

Finisher - bottom to bottom Tabata squats + 50 burpees for time. I came in at 1:45 and felt good about it

July 19,2022

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On the road today at the Icast show.

They have a pretty nice hotel gym here and I noticed that they had spin bikes.

We only have fan bikes so we can’t really do the Fraser HWPO spin bike workouts and sun fan bike.

I hit this one today

It was different than the fan bike but not really more difficult. Maybe a little tougher on the legs

After, I took a 3 mile run to check out where I’ll meet people in the morning to do the group workout which will be a deck of cards.

The IG post can be found here describing the location

https://www.instagram.com/p/CgDFpEquwMd/?igshid=YmMyMTA2M2Y=

July 18, 2022

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Amazing start to the week

Kyle, Josh, Alan, Rusty + Ellie, Me + Moose

This one looked easy on paper…

Front squat 8,8,5,5 @ 155, 165, 175, 175

then

Power Clean + Split Jerk 5 ( 2+1) 145-165

then

EMOM 9

1-3 2 Pocket Power Snatch 95-105

4-6 2 High Hang Snatch 105-115

7-9 Power Snatch 135

Then

8 x 1 min on 1 min off

35 double unders

Max Fan bike cal in remaining time

My score was 118 for the whole workout

Then

Tabata Hollow Rocks

8 x 20 seconds on 10 seconds off

Stats:

Great sleep over the weekend

Weight: 170

Nutrition: Shake + Vitamins + Alpha Brain

Coffee: Chemex

Long drive today to Orlando

Tomorrow and the rest of the week will be on the road. If you are in Orlando and want to workout Ill post the details here or on @tom_rowland Instagram

July 14, 2022

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Good group this morning: Justin, Jose, Josh, Robert, Kyle, March, Michael, Rusty + Ellie, Me + Moose

Total Bike Day

Warm up

1:00@ 60% of 20 min max wattage test

:30 @ 100-115%

:30 @ 60%

x 3 rounds

then

1:15 @ 110%

1:15 @ 90%

:30 @ 60%

Rest :30

x 8 rounds

Then

EMOM 12

:40 Plank on Rings

20 Plank hip touch R

20 Plank Hip touch L

Then

Shoot 20 Arrows @ 60 yards

Today Stats

Weight: 170.4

Sleep: 7 hours

Nutrition : Pre - 1 LMNT + 2400 mg Beta Alanine + 10 gr carbs (apple Juice) + 10 gr Protein

Shake: 523 cal, 42 P, 81c, 2.8F Opti Greens, Phormula One, Ignition, Bananas, Alpha Brain, Creatine

Vitamins: 1St Phorm Micro Factor (Free Shipping) Turmeric,


July 12, 13, 2022

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Only Josh, Rusty and me on July 12. No problem. We got it done!

Strict Press

Max reps at 120 lbs

then 2 sets at 100 to match the max reps

then

Row

500, 750, 1000, 750, 500

1 min rest between

then

2/2/2/2 on / 1 min off

10 burpees over box 20”

15 cal bike

Max rep thruster in remaining time @ 95 lbs

July 13,

Overhead Squat 5,5,5,5,3, 111-135 lbs

Run

400 m x 6

1 min break

then

Metcon

50-40-30-20 calories on bike

5-4-3-2 rounds of Cindy

  • 1 round of Cindy = 5 pullups, 10 pushups, 15 squats

July 11, 2022

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Jose, Josh, Robert, March, Kim, Kyle, Rusty + Ellie, Me + Moose

Great start to a Monday

Front squat 6,6,3,2 167-215

Power Snatch 2,2,2,2,1,1 120-135

Power Clean + Jerk 3 x (3+1), 3+1, 2+1

Then

24 cal bike

16 GHD situps

40 Double Unders

x 6 rounds

Then

20 vups

20 candlestick toe touches

x 3 rest as needed

Then

Shoot Bow

Certainly feeling more confident with the bow at 60 yards. I will be getting my sight tape soon which will allow me to shoot 70,80,90 and even 100 yards. Hopefully I can get dialed in at 80 and be confident.

July 8, 2022

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Josh, Kyle, Jody, Rusty + Ellie, Me + Moose

Clean and jerk 5 x 1 building to a 90% 1 rm

I didn’t feel this this morning. I did a couple and decided that I might just not do this lift today because I wasn’t feeling very ready for it despite stretching before the workout. Yesterday’s really fatigued me more than expected.

Maybe it was my inner bitch or maybe it was experience speaking and saying…this is where you usually hurt yourself. Live to fight another day.

I chose to go easy on that lift this morning.

Don’t worry…there was plenty left…

24 min EMOM

Row 14/12 cal

15 T2B

Bike 14/11 cal

60 double unders

2 min rest

6 min AMRAP

3 strict pull-ups

6 Handstand push-ups

8 Pistols

2 min rest

8 min EMOM

Row 14/12 cal

15 T2B

Bike 14/11 cal

60 double unders

Then

Shoot 20 arrows at 60 yards

Coffee, stretch, morning shake

Dominate the day!

July 7, 2022

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Drew, Kyle, Jose, Josh, Kim, Rusty + Ellie, Me + Moose

Back Squat 5,5,5

Bench Press 3,3,3

MetCon

10-9-8-7-6-5-4-3-2-1

Devils Press @ 50/35

Dumbbell box step over @ 20 inches

I did this at 50 and it was surprisingly hard. I had expected the Devils Press to be the most difficult but I found out that the box step overs were no joke on the 1st round of 10.

This was a tough combination that was very grip intensive. I had a tough time holding on to the dumbbells after a while and had to break the sets. It was a mental win when I did 10 straight, then 9, then 4/4. I was able to hold the 4 for the rest of the workout which was a big win in my head. so I went 4/3,4/2,4/1,4/3/2/1

I love/dislike this format. It is beautifully simple yet surprisingly difficult. Doing no more than 10 reps allows for something pretty heavy or for a skill movement like a muscle up to be added to it.

This one took most people about 10-12 minutes. With the 50s I finished in 18:57

Sweat index - 9. I might as well have jumped in the pool. My socks and shoes were dripping. Good day for LMNT

Weight - 171

Sleep - 8 hours

Workout start 4:40 am

Stretch, warm up then go.

July 6, 2022

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Slim crowd the last 2 days. Yesterday only 3 and today only 4. Rusty + Ellie, Jose and Matt Lawson, Me + Moose

Today was

bike

40 cal slow and steady

10 cal sprint

Amrap 30 min

Then

Sled pushes/Pulls

Then

Ruck 1 mile w 60 lbs in new boots

Then

Shoot 30 arrows at varying distance

Preworkout - Relate Preworkout + 1/2 cup apple juice + 10 gr Phormula 1 protein

During workout - Drink 1/2 gallon water

Post workout -

Morning shake

2 scoops Phormula 1 - 40 g protein

2 banannas

1 scoop Ignition

1 scoop Creatine

1 scoop Glutamine

2 scoops Opti Greens

1 Alpha Brain Instant

Then Vitamins

1 pack Micro Factor - 1st Phorm

2 fish oil

2 Turmeric

3 MasterBrain - 1st Phorm

Then

Coffee

Weight today 171 —-down from 191 on March 10

Sleep, 8 hours

Total workout time this morning - 3 hours 15 minutes

June 30, 2022

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Another awesome morning at the RRL.

Warm up followed by

Front squat

8,6,4,4,3

Clean lift off

5,5,5

Then

AMRAP 20

Bike 30 cal

Suitcase deadlifts @70 10/10

50 Double Unders

20 Vups

We finished up with 15 arrows on the bow with Mathew

I weighed in today at 171.8. On March 10 I started my plan to drop 20 lbs and Im almost there. Earlier in the year I also planned to pay closer attention to supplementation. I read several books including WIN and The Mineral Fix and The Sodium Fix by Dr James DiNicolantonio. These books have helped me to understand a few things going on with my body and give it what it needs to perform and recover better than ever before. I wish I had known this stuff 40 years ago!

I have used the Carbon Diet Coach to get my macronutrients in check and have seen that I did not need as much food as I previously thought I did. 20 pounds fell off and Im setting PRs. Of course the weight loss is a major contributing factor but I believe that the diet and supplementation are also key elements to this success.

Key things I have done

AM

1st Phorm Micro Factor every day

Creatine

Glutamine

Much more sodium pre workout and through the day through Re-lytes and LMNT

Beta Alanine

PM

Glycine

Magnessium

Inositol

Magnesium Threonate

L-Theannine

Apigen


I feel like I am sleeping more soundly and recovering better. I am going to continue to try to improve the sleep even further by looking into Vitamin D, B and K supplementation and blood testing which comes from Dr Stasha Gominak and her research that she has done to create the RightSleep program.

Here is a shot from post workout today at 171.8 lbs



June 29, 2022

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Fantastic way to start the day with Josh, Justin, Mathew, Drew, Robert, Matt, Jimmy, Rusty + Ellie and Me + Moose

Warm up followed by

Clean and Jerk 1x5

Deadlift 5x5

EMOM 12

Bike 15 cal

Burpee box jump over

EMOM 12

Ski 11

1 legless rope climb + 1 Rope Climb

EMOM 12

Row 12

Sandbag squats (bear hug) 100 lbs 10

No rest between sets

Drew puked which was cool. Now he won’t be afraid of that anymore

June 28, 2022

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This morning was what it is all about!

Josh, Jose, Mathew, Rusty, Kyle, March, Ellie and Moose

We started with

Back squat

1x5 @ 177

3 x5 @ 205

then

Bench Press

5x 135

5x 155

5x175

Then

100 Double Unders

60 Wall balls

30 Chest to Bar pullups

100 Double Unders

60 Wall Balls

30 Chest to Bar pullups

100 Wall Balls

This was a race with Josh. I hit 99 DU unbroken to take the lead and we alternated the lead most of the workout. I pulled ahead on the last set of Pullups and started DU earlier than Josh. He did 70 unbroken and we were tied at 70. One miss allowed him to pull ahead and win by 1 second.

Great race, great push, great effort by both of us.

Great way to start the day with a great workout, great camaraderie, intense competition

I shot 10 arrows at 30 yards to finish…just 40 more today at various distances