Thursday April 28, 2016

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So good to be back in the garage this morning with my friends.  While I do love traveling and visiting other gyms, there is no place like the RRL and no group of people that I feel as comfortable around or as supported by.

We hit it hard out of the gate this morning with a Hero Workout called Tommy Mac.  As with all Hero workouts, there is a larger and more meaningful story to the workout. 

Thomas Raymond MacPherson was born on July 20th, 1986 in Long Beach, CA and was killed in action in the Ghazni Province of Afghanistan on October 12th, 2012.

After graduating locally from Los Alamitos High School in 2004, Thomas Raymond Macpherson, 26, enlisted in the United States Army in 2007 and was assigned to the 75th Ranger Regiment, 2nd Battalion, Headquarters and Headquarters Company at Fort Lewis, Washington. He served three years as a Mortarman Team Leader in HHC, and was then assigned to D.Co. (short for Delta Company), where he was a Fire Team Leader with 3rd Platoon. He counted the men of the 2nd Ranger Battalion as true blood brothers. Sgt. Thomas MacPherson was on his fourth deployment to Afghanistan and was previously deployed

The following statement is from Tommy’s former Platoon Leader…

 The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

“Tommy Mac”

2 rounds for time:

12 Burpees
12 Thrusters (115#/75#)
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

I tried something new today and wore a heart rate monitor during the workout.  I wore it throughout the Wim Hof breathing + pushups and then the warmup and workout.  It was interesting to me.  It started out around 50 as I was moving around and stayed around 60 through the breathing and up to 115 while doing the 93 pushups this morning.  It dropped back into the 90's through the warmup and then went to 165 as soon as I started the thrusters.  I got it up to 176 for a few minutes and then was able to drop from 176 to 116 in 2 minutes. 

I decided to check resting heart rate this afternoon and layed down for a few minutes and let my heart rate drop as low as I could get it.  It bottomed out at 43.

I'm not sure what any of this means, but I have used a heart rate monitor to train with before with really good results.  Mark Sisson has some incredibly interesting stuff out right now about heart rate training combined with a ketogenic (or close to it) diet.  Very interesting stuff and I urge you to check it out.  I have been following his Primal plan for 3 weeks now.  The results are good so far. 

 

Travel catch up

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Ice been filming Into the Blue the last week and neglected the blog. Sorry

 

on thecroad, I was able to hit 3 miles/300 push-ups a couple of times, a few decks of cards and also found extra time for the Wim Hof breathing. I really like doing 10 or more rounds but it is tough to find the time. I was able to do this in a 2 hour boat ride. When we stopped, I felt like a million bucks.  

I also went to Mile Zero Crossfitin Key West with my friends Tony and Colleen Murphy. It was great to see them getting excited about Crossfit.  

We did

row 500

15 thruster @95

50 double unders

15 thruster

row 500

15 thruster

50 double unsers

15 thruster

row 500

 

rx+ called for 100 double unders which I chose to do. I liked the workout and the gym.  

 

Yesterday, the guys hit Arnie which is miserable.  

 

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And today, a field trip favorite

 

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Enjoy your week

Wednesday, Thursday April 13,14,2016

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Wednesday

Hold onto your Balls

4 rounds for time of:

Med Ball Run, 20/14 lbs, 400 m

40 Overhead Walking Lunges,

20/14 lbs 20 Wall Balls, 20/14 lbs

25 burpee penalty due immediately if you drop the ball

 

Thursday

Front Squat 5-5-3-3-1-1-1

then

 

2 Man team.  One guy starts on bike while other does swings, switch.  continue...

2x 6:00 AMRAP:

21 Assault Bike (Calories)s

21 Kettlebell Swings, 70 lbs 1

5 Assault Bike (Calories)s

15 Kettlebell Swings, 70 lbs

9 Assault Bike (Calories)s

9 Kettlebell Swings, 70 lbs

Resting 5 mins between each AMRAP.

Tuesday, April 12, 2016

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RRL Warm up

Then

Maupin

4 rounds for time of:

Run, 800 m

49 Push-ups

49 AbMat Sit-ups

49 Air Squats

For time

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

 

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Watch this video below to learn more about Matt Maupin and the firefight where Matt disappeared.  Thank you for your service and sacrifice.

April 4,5,6,7, 2016

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Monday

Max Double Unders in 2 Minutes

then

Complete as many rounds as possible in 20 mins of:

Run, 400 m

9 Pull-ups

12 Wall Balls, 20 lbs

15 Box Jumps, 24 in

 

Tuesday

Assault Bike for Max Calories in 1 minute

For time:

20 Assault Bike Calories

25 Pull-ups

50 Push-ups

100 Battling Ropes

Run, 400 m

100 Grasshoppers

50 Sit-up (standard)s

25 Pull-ups

Row, 500 m

then

Max Calories on Assault Bike in 1 minute

 

Wednesday

Run 3 miles/300 pushups

Any way, any combination...just get the work done

 

Thursday

Back Squat 5-3-1-1-1

then

21-15-9

Curtis P @ 95 lbs

Hindu Pushups

If you are not familiar with these exercises, see below

Hindu Pushup