August 21,22,23,24, 2018

I released the first short show from my interview with World Class Strength and conditioning coach, Ethan Reeve.  Coach Reeve is one of the best Strength and Conditioning coaches in the world. PERIOD.  He is known for Density Training and explains how you can use Density Training for any exercise, specifically how you can go from 5 pullups to 20 in a short time.  Or from 1 to 10 for a less conditioned athlete.

Here it is in a 4 minute show, enjoy and please subscribe to the podcast.  Leave a rating and review on iTunes really helps

Such a great week this week!  LOTS of people in the garage and a few new faces.

Tuesday

Thruster 5-4-3-2-1

Then 2018 Masters PS event

Row 800

Ski 600

40 dumbbell squats with 35 lbs in each hand

x 2

The masters athletes in the Games are beasts.  They beat my time by 2 minutes on this short workout!

Wednesday

Run 5 miles

Thursday

Front squat 3-3-3-3-3

then

Minnekahda Crippler

20 back squats at 185 lbs

Run 1 mile

20 back squats at 185 lbs

Friday

Renassance Park

This is a benchmark workout that we repeat regularly.  It is one of our favorites that incorporates a lot of pushups, box jumps, burpees, body rows, bear crawls and running.  I finished in 22:52 today, far short of the record of 21:32.  Josh and Colton blazed it.  Over 20 people met at the park today

August 18-20, 2018

On Saturday we had a birthday celebration for my 50th.  Sometimes I will put a lot of effort into creating a workout like this but this time, I just decided to do a benchmark.  We did Filthy Fifty through once and then back through again.  I wore a 20 lb vest.

This was way more difficult than I thought it would be and it took me 63 minutes.

Afterward, we did a community ice bath and then everyone came upstairs to have pancakes and coffee.  Thanks to Allison and Alan Lebovitz and my wife Cynthia for getting this all together.  

Matt Greenwell also designed a really cool t-shirt for my birthday

5 sets of 10 and then Gratitude.  Greenwell nailed it

After the pancakes, we took my son Hayden to Move in day at Belmont.  He got moved in and settled.  Good luck Hayden!

Today, we did this one

Deadlift 5-4-3-2-1

then

CrossFit Games 50 + Handstand Walk Event

Handstand Walk 40 feet

20 Wall Balls

Handstand Walk 40 Feet

I finished this in 1:39.  This would have had me around 8th place at the Games.  Need work!

We then did short rope climbs with no legs.  EMOM for 5 minutes 

Farmers walks next with double 53 KBs.  As far as you can go until dropping.

Then, Circle up for core and stretching.  Done by 6:40

Have a great week

August 13-17, 2018

Things have been busy for me but I am catching up.

This week looked like this:

Monday

Having trouble remembering...

Tuesday

2 Man Team Leap Frog

10 Toes To Bar

20 Double Unders

10 Assault Bike Calories

Amrap 15 minutes

Wednesday

Minnekahda 5 mile run- My calf held up.  First time I have been able to run 5 road miles in months.  Trails are ok, but the long flat distance kills me for some reason.  Today, however, I got it done with no issues.  Slow, but complete

Thursday

Weighted Dips 5-5-5

Weighted Pullups 5-5-5

Then Sandbag Fun

Overhead Sandbag Carry, 200 m (10 burpee penalty for dropping)

20 Sandbag Get Ups

Sandbag Run, 400 m

20 Sandbag Cleans

Sandbag Carry, 400 m

20 Lateral Burpee Over Sandbags

For Time.   My time 12:01

Friday

Clean 5-4-3-2-1

Then 18.1

20:00 AMRAP:

8 Toes-to-bars

10 Single Dumbbell Hang Clean & Jerks, 50 lbs

14 Row Calories

I finished just slightly behind where I did in the Open.  10 +15.  In the open I settled with a score of 10+20

August 10, 2018

Back from our trip to the Keys.  Life is good in the Keys, but this time, the weather wasn't the best.  

We fished some, but lobstered more.  Lobstering is good fun, good exercise and provides good nutrition.  Sounds perfect to me.

Back at the garage today, I started out with mobility that I haven't been able to do on the road and then we hit this one:

The Ghost

Row Calories

Burpees

Double Unders 

Rest 1 minute

x 6 rounds for time

This workout is done Fight Gone Bad style.  You row as many calories as possible in a minute and then transition directly into burpees and do as many as possible in a minute moving directly into Double Unders for a minute.  During the next minute of rest, mark down your scores for each minute and get back on that rower for the next round.  

This is an excellent format for a gym that has very little equipment.  For example, 3 people can be on one station (1 rower) at a time.  This means that a gym that has only 4 rowers can easily train 12 people with just 4 rowers.  This style of workout is fantastic.

Freak Frogman Montana

Preparing for a beatdown, my initial training was similar to when I was training for Sealfit. Heavy rucks, long trail runs, and hill sprints were on a 3 day rotation and nutrition was intensely analyzed daily. Living in Bozeman, Montana, I took full advantage of the surrounding mountains and made sure that I was peak physical shape before showing up to Helena, Montana for the Freak Frog.

When I arrived to the restaurant where were meeting before heading to the event, I looked around and was surprised. At 20 years old, I was the youngest person there by 4 years. Most of the people signed up for the course were older, and ready to learn. Dan Cerrillo, the lead instructor and former Navy SEAL, quickly introduced himself and did a quick overview of the course.

“This is not a beatdown. Most of you have done some sort of Sealfit, Goruck, or similar event, but this is about learning and having fun. This is SEAL training, not BUD/S. There are no tricks, and we will not mess with you. Everything is straightforward and tailored to your skill level. So expect to shoot, get dirty, and have a lot of fun.”

The first morning, the other instructors introduced themselves. Years of experience were shared between them, and would be shown in the days to come. The range brief the first morning was focused on safety, and after we divided up into 3 groups based on skill levels. Thousands of rounds were spent, hundreds of magazines were changed, and many smiles were cast. Overall, the shooting was a blast.

The next evolutions consisted of stalking, shooting, emergency medicine, room clearing, hand-to-hand combat, and other skills a SEAL would have. The instructors were straightforward, and they delivered on their promises. Not only did they deliver, but they went above and beyond my expectations.

After lunch the second day, we went back to the range. One of the lesser experienced shooters was having trouble with his gun, and like instructed, raised his hand for help. Dan walked over to him, and somewhere during a magazine change, the gun was pointed uprange and in the face of Dan. No shouting came out of his mouth, only a swift pushing of the gun downrange, and a cease fire. Dan briefly talked to the man, and then explained to us what happened. He instructed the man on proper shooting safety, and told us that it wouldn’t happen again (it didn’t). He spent the next few drills side by side to him, coaching and encouraging.

On the last day of the course, during the shooting competition, a competitor was having trouble hitting the target. After a magazine change, she still hadn’t hit the target. The pressure was high, and she got frustrated almost to the point of tears. Observing her shot pattern, Dan suspected her sights may be off. He ordered a new pistol to be given to her, and shot it first to make sure it was on then handed it to her. He spoke to her in only a positive manner, giving her words of encouragement and coaching her. After going through the course without missing a single target with the new pistol, she made her weapon safe and turned around to be greeted by a hug from Dan.

The man who pointed his gun downrange had never shot a gun before this course. By the end of the course, you would have thought that he had been shooting for years. After Dan talked to him, there was not another safety violation and his confidence in his abilities skyrocketed. The competitor who got frustrated during the competition had tears of joy streaming down her face after she completed the course perfectly. She encountered something that was difficult and pressed through to see it to the end.

Everything about this course was laid out in an extremely positive mindset. Your skill level coming to this course did not matter. What mattered was that there was improvement both physically and mentally. Learning SEAL tactics and skills was a lot of fun, but the growth that was achieved during the course mattered far more. This course will teach you not only how to defend your family and improve your marksmanship, it will teach you how to do things right every time and how to set a goal and achieve it.

- Turner Rowland