April 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.

We have had longer efforts so far this week. Today is short, fast and heavy

1. Push Press 5-3-1-1-1

2. Sled push/5 burpees x 4 rounds

3. Leap Frog Format

   10 burpees

   10 KB snatch @ 70 lbs

   10 wall balls

   Amrap 10 min

Teamed with Brandon Clift. No rest

Robert, Rusty, Jody, Brandon and me. Steen stopped by to borrow some weights

April 28, 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. Clean 5-4-3-2-1

2. Hammer

   WORKOUT LEVEL

   94

   Hammer : 10 mins 1 sec | (1 min 13 secs), (1 min 20 secs), (2 mins 1 sec), (2 mins 39 secs), and (2 mins 48 secs) | Rx'd 3 mins 17 secs | Rx'd

   5 rounds, each round for time, of:

   5 Power Cleans, 135 lbs

   10 Front Squats, 135 lbs

   5 Jerks, 135 lbs

   20 Pull-ups

   Resting 1:30 between each round.

Hammer is always tough. I realize that last time I dropped the weight to 95 for this one. This made me feel good today when I was able to complete it at 135. First 2 rounds unbroken, then 5 cleans + 9 front squats before dropping then the last 2 sets were 4/1+ 9/5

Justin killed it.

Justin, Jody, Rusty, Alan, Keith, Tom Rowland, Kyle Haren in attendance

April 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.

1. Deadlift 5-4-3-2-1

2. Rankel : 6 rounds + 6 Deadlifts + 7 Burpee Pull-ups + 8 Kettlebell Swings | Rx'd -0.05 rounds

   20:00 AMRAP:

   6 Deadlifts, 225 lbs

   7 Burpee Pull-ups

   10 Kettlebell Swings, 2 pood

   Run, 200 m

Good day today…as places are opening up and COVID-19 protocols are relaxing a bit, more people returned today. Glad to see it. Kim, Jody, Alan, Justin, Kyle, Robert, me…

Good start to what will be a great week!

April 24, 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.

Rain stopped just in time for the workout as planned today

First, I had to give Rusty a haircut…seriously

Then…

FT: Rows and GHD Sit-ups : 20 mins 29 secs | Rx'd 1 min 11 secs

Row, 500 m

50 GHD Sit-ups

Row, 1000 m

30 GHD Sit-ups

Row, 2000 m

20 GHD Sit-ups

For time

I made sure to breathe nasal only on last set which was pretty hard for me, especially on GHD.

Then…

Finisher

Double 70 lb Farmers Carry for time - 2:10

80 lb sandbag hold for time - Bear Hug - 3:30

April 23, 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.

Heavy rain today so we decided to forego the planned workout and go with 40 minutes of Calisthenics

We formed a circle and called out exercises in reps that ranged from 10-50 to = 600 reps for the workout

Many varieties of pushups, Situps, leg lifts, cups, squats, burpees, grasshoppers, Mtn climbers, lunge jumps, banded good mornings and even a few pullups as the rain stopped for a few minutes.

Good times with good company

April 22, 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. warm up for today

2. Chipper: 1 mi, Toes-to-bars, Weighted Sit-ups and 6 more : 38 mins 19 secs | Rx'd 4 mins 24 secs

   Run, 1 mi

   30 Toes-to-bars

   50 Weighted Sit-ups, 10 lbs

   Ruck, 100 lbs, 800 m

   50 Push-ups, 45 lbs

   50 Walking Lunges, 45 lbs

   400 m 100 lbs Ruck, 145 lbs,

   20 Burpees, 45 lbs

   20 Weighted Step-ups

Previous time

Today’s Time 38:26

I felt good this morning and was surprised to have beaten my time in 2014 when I was training for Selection. I spent 14 months getting ready for that event and wore a 45-90 lb ruck in all workouts leading up to it and trained in boots and pants. To even come close to any of those scores today is very exciting for me.

There is a possibility that we had a ruck and a 60 lb bag for the walking lunges in the original workout but today it was just the ruck. That could be the difference, but still, to be in the neighborhood of what I was doing back then is great. Everything else was the same.

22 Burpees for today’s challenge combined with the Wim Hof Breathing and a cold shower

April 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.

Back to some 2014 programming to test our fitness today

1. Single arm KB clean and press 5-4-3-2-1

2. 2014 Masters Qualifier Event 3 : 12 mins 36 secs | Rx'd 1 min 53 secs

   3 rounds of:

   50 Row (calories)s

   15 Handstand Push-ups

   50 Double Unders

   x3 rounds

I went unbroken on this one this morning and beat my previous time by almost 2 minutes. I might have gone to the Games in 2014 if I could have performed like this. I credit a boost in performance lately to losing 15 pounds. I am at 178 and would like to be at 170 for best performance.

April 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.

20 Burpees to stay up to date on the challenge. Don’t forget the 3 rounds of Wim Hof Breathing + Pushups

It was a somewhat sad day to have to say good bye to Wade. This isn’t a permanent goodbye, but it will be for the summer. Ill miss Wade. Solid dude who has never complained one time, about anything. That is a very good quality in a training partner. Probably helps that hw is a retired 20 year Marine. We will miss you Wade!

Lots of rain today. I had planned on an outdoor Hero workout but we decided to keep it inside

Simple one today but good for a longer effort

Ski

Bike

Row

12 minutes each for max total calories

April 17, 2020

Tough week comes to a close today.

Tom : 5 rounds | 160 reps | Not Rx'd

25:00 AMRAP: 7 Muscle Ups 11 Thrusters, 155 lbs 14 Toes To Bars

I dropped this to 95 and still struggled a bit. 5 rounds

April 16, 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.

If you are following the #TRPFitnesschallenge then today is 16 burpees, Wim Hof Breathing x4 + pushups and a 1:00 cold shower

I saved this workout from Tim Kennedy.

Kick in the dick: 2 mile run for time (13:34) -Break- 10 Burpees 10 Body weight getups 10 Swings 48k KB 100m Shuttle run X10 (26:12) #fitness #training #homeworkout #sweat #corona #quarantine #socialdistancing

18.9k Likes, 209 Comments - Tim Kennedy (@timkennedymma) on Instagram: "Kick in the dick: 2 mile run for time (13:34) -Break- 10 Burpees 10 Body weight getups 10 Swings..."

We did this one this morning.

Kick in the Dick

Run 2 miles

Rest 5 minutes

10 burpees

10 reverse burpees (Tim calls these bodyweight get ups - stand tall, lay down on your back, get up to standing tall again)

10 Russian KB Swings (to eye level) @ 70 lbs

100 m shuttle run

My total time was 44:52. My 2 miles was 15:00, then 20 min rest and the 10 rounds was 24:52

Eventhough this is a long one, I liked it much better than yesterday!

Weigh in: 178

April 15, 2020

Perhaps my least favorite workout of the year

Pike : 27 mins 8 secs | Not Rx'd

5 rounds of:

20 Thrusters, 75 lbs

10 Ring Dip (Strict)s

20 Push-ups

10 Strict Handstand Push-ups

Bear Crawl, 50 m

Not sure why this one was so unpleasant for me today. I like all the movements but for some reason, my shoulders fatigued badly today and I was doing single HSPU and struggling all around.

Glad it is over

April 14, 2020

#TRP Fitness Challenge

Today-

14 Burpees

3 rounds Wim Hof Breathing + additional round with max set of pushups on full inhale

1:00 Cold Shower

Workout

30 Ski Calories

5 Tuck/Straddle/Pike (all 3 = 1 rep)

2. Deadlift

5-5-5-5-5

April 13, 2020

“Doubt kills more dreams than failure ever will”

— Suzy Kassem - Writer-Poet-Philosopher

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. For time:

   20 Burpees 10 AbMat Sit-ups 19 Burpees 10 AbMat Sit-ups 18 Burpees 10 AbMat Sit-ups 17 Burpees 10 AbMat Sit-ups 16 Burpees 10 AbMat Sit-ups 15 Burpees 10 AbMat Sit-ups 14 Burpees 10 AbMat Sit-ups 13 Burpees 10 AbMat Sit-ups 12 Burpees 10 AbMat Sit-ups 11 Burpees 10 AbMat Sit-ups 10 Burpees 10 AbMat Sit-ups 9 Burpees 10 AbMat Sit-ups 8 Burpees 10 AbMat Sit-ups 7 Burpees 10 AbMat Sit-ups 6 Burpees 10 AbMat Sit-ups 5 Burpees 10 AbMat Sit-ups 4 Burpees 10 AbMat Sit-ups 3 Burpees 10 AbMat Sit-ups 2 Burpees 10 AbMat Sit-ups 1 Burpee 10 AbMat Sit-ups

This one is from Gregor Gillespie again. 20-1 Burpees with 10 Situps in between each set.

My time : 19:26

His time: 19:10

April 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.

Michael Lebovitz wanted to do this one

1. For time:

   50 Air Squats 10 Burpees 40 AbMat Sit-ups 10 Burpees 30 Alternating Lunges 10 Burpees 20 Kettlebell Swings 10 Burpees Bear Crawl, 10 m 10 Burpees 20 Kettlebell Swings 10 Burpees 30 Alternating Lunges 10 Burpees 40 AbMat Sit-ups 10 Burpees 50 Air Squats

   For Michael

April 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.

1. For time:

   Run, 1 mi

   50 Sandbag Clean & Jerks, 45 lbs

   50 Push-ups

   50 GHD Sit-ups

   50 Overhead Squats, 45 lbs

Good one!

April 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.

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

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

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

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

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.