December 26, 27, 28, 2017

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Dec 26, 2017

Blender

Run 800

Ski 750

Bike 1.2 miles

Row 750

x 2 rounds--27:42 for me

 

Dec 27, 2017

10 am start this morning. 

Hinshaw Warm up

Run 30 minutes at conversational pace

then

100 @ :22

Rest 2:00

150 @ :33

Rest 2:00

200 @ 44

Rest 2:00

200 @ 44

Finished

 

 

Dec 28, 2017

Warm up

15 minutes to work to a 1rm max Snatch off blocks and then back down to empty bar

Double Decker

AMRAP 15:
15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

December 24, 2017 Christmas Eve

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In preparation for a big Holiday brunch at my Mom's house, I decide to move around a little this morning.  I have been working on an RRL triathlon or quadathlon of sorts which will incorporate running, ski erg, assault bike and row.  I think that there can be several versions of this which will hit all different time domains and intensity.

Today I tried this one

Run 1 mile 7:01

Ski 1000m 3:30

Bike 1 mile 2:34

Row 1000m 3:56

This took me 17:52 which was broken down with the approximate times above.  There were a few seconds here and there for transition.  This was a good workout, but I think that I will try it a little different next time.  Id like to find distances on the different disciplines that all come out to about the same time.

One idea was

Run 800m

Ski 1000m

Bike 1.2 miles

Row 750 m

This would be a sprint and I expect it would take about 12 minutes.  The intensity would be ramped up.  Id also like to try those same distances at 2 rounds and try to get under 25 minutes

 

Another idea was

Run 3 miles

Ski 5000 m

Bike 6 miles

Row 5000 m

That one would be significantly longer.

Merry Christmas to everyone!

December 22, 2017

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Happy Birthday Robert!  Great work.  Also notice the small envelope at the bottom left.  If you haven't made your donation, please consider

At the RRL, many of us may be getting a little older, but we still get after it.  Today, Robert Fisher showed up, strapped on the 20 lb vest and celebrated his 58th birthday with us by doing this workout:

RRL Warmup

Then

1000 m row easy pace

10 minutes to build up to workout weight on Clean and Jerk

"Wiped Clean"

30 Air Squats

20 Cal Row

7 Clean and Jerk @ 135

x 5 rounds, start on the 4:00

This means that if you finish a round in 3:00, you have 1 minute to rest before next round starts.  Your score is your slowest round.

Robert crushed this with the vest on and 95 lbs on the bar.  Great job at 58 years young.

Never, ever, ever give up!

Rusty wondered out loud how many 58 year olds could complete that workout like Robert did today.  I have no science or statsto draw from, but my own experience says that about .005% of 58 year olds could do it.  The fact that he can do it, is not an accident.  Paying attention to your diet, mobility, sleep, health and hydration are all factors.  Robert has kept all this in check over the years.  In the wise words of Jocko Willink,

Discipline Equals Freedom

Have the discipline to exercise, sleep well, live on a healthy diet, keep your weight in check, work on mobility, lift weights, get cardio and you will have the freedom to be able to do just about anything that you want to when you are 58!

Good job Robert.

 

December 21, 2017

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Warm up

3 Rounds:
:20s Jump Rope Reps (Singles or Doubles)
1-2 Ring Repetitions (Ring MU or Ring Dip)
7 Barbell Repetitions
– Round 1, Good Mornings
– Round 2, Stiff-Legged Deadlifts
– Round 3, Deadlifts

Take 5-7 minutes to build to your starting weight on the deadlift to start our first part today.

Then

4 Rounds:

3 Bar Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Then

For time:
1,500 Meter Row
100 Double-Unders
50 Calorie Air Bike (30 Calorie Assault Bike)
100 Double-Unders
1,500 Meter Row

I finished this last one in 19:52 and could not understand how the leaders were doing it in 16 minutes.  Upon reading closer, I see that it calls for 30 cals on the Assault Bike.  We did 50.  16 is still a very good time, but at least I see where some of my time went.

Good day!

December 18, 19, 2017

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I had to go out of town to film some tips in Hilton Head, SC but the guys were hard at work at the gym

Yesterday

This morning we did a series of short efforts with 3-5 min rest between

100 burpees

100 Knees 2 Elbows

100 Double unders

100 Empty Bar Lunges

The workout of 100 Burpees is a deceptively difficult task.  You simply throw yourself on the ground and then get back up to standing, add a slight jump and do it again...100 times.  Of course there is some technique that can help you go faster at this movement, but for the most part it is a max effort gymnastic movement that will test your cardiovascular system and ability to purge lactic acid. 

When I do the 100 burpee test, I always make sure that I make a note of the standard.  For the most general, I just make sure my chest touches the ground and then upon standing, that my hips are open and that I jump off the ground enough for my entire foot to come off the ground.  I have also used a bumper plate to jump onto each time, go over a barbell or rower, jump onto a box or even do it for distance with a broad jump between the burpees.

Today, I used the most general standard which I have recorded 14 times over the last few years.  My scores are all over the place because some of these efforts were done with a 60 lb ruck while preparing for Selection.

A few years ago, I started doing the Wim Hof breathing and noticed some performance benefits but nothing that I could really put my finger on as being a result of the breathing.  The first time I did the 100 burpee test on Jan 17, 2016, I was surprised and amazed to be able to do them straight through, unbroken.  At that time, I had never been able to complete more than 50 without a break.  I did 100 straight and set a new PR of 4:55 which was more than a minute better than I had ever done before.

Since then, I beat that time with a 4:35 and then today, beat it again with an all time PR and Gym record of 4:27.  At 49 years old, I am feeling so great about this accomplishment!

The first time I ever did 100 burpees for time was in 2007 and I remember my time being around 8 minutes.  Over time my technique definitely improved but so did my conditioning and strength.  I hovered around 6 minutes for a couple of years and made some improvement but once I started doing the Wim Hof Breathing regularly, the time dropped on the burpees and lots of other things as well.

This test can be done anywhere you have a 6 foot area and will improve your conditioning or act as a test to allow you to see if you are making improvements or backsliding.  Write down your results and the standards you used so you can repeat the test in the future.

December 13, 2017

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Greeted by the cold air this morning, we did the Hinshaw warmup in 25 degrees.  Wednesday has become our run day and we hit a good one this morning on the cold track.

With Jimmy, Alan, Rusty, Robert, Miles, Jody and Keith, we did

This was a great workout.  The above info came off my app which got a little confused.  The workout called for:

Run 200 fast, Run 200 slow, Run 300 fast, :30 rest, 300 fast, :30 rest, 300 fast, 3:00 break x 4

December 6,7, 2017

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Wednesday is run day

Hinshaw Aerobic Capacity, week 18

Run 1600 Meter for 00:06:58

Rest for 00:04:00

Run 600 Meter for 00:02:00

Rest for 00:04:00

Run 1200 Meter for 00:05:03

Rest for 00:04:00

Run 400 Meter for 00:01:30

Rest for 00:04:00

Run 800 Meter for 00:03:25

Finished

 

Thursday

Complete as many rounds as possible in 15 mins of:

Row, 250 m

10 Push Press, 155/105 lbs

20 GHD Sit-ups

 

December 4,5, 2017

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Monday

Long warm up followed by

1 Round:
30 CTB Pull-Ups
50 Thrusters (65/45)
70/50 Calorie Row

Post times below.

Then some time on the Assault bike

 

Tuesday

Long and extensive warm up then:

HSPU work

then

"BLUED UP"

5 Rounds:
10 Power Cleans (135/95)
10 Bar-Facing Burpees

Post Time to the Leaderboard below.

Then a core challenger

MIDLINE

3 Giant Sets:
20 GHD Sit-Ups
25 Hollow Rocks (Video)
30 Abmat Sit-Ups

Rest 2-3 Minutes between sets.

November 30-December 1, 2017

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Thursday

Warm up then a 2k Row for time and potential PR

I actually hit a PR on this today.  7:21.  Still have alot of work to do, but making progress.

Friday

Warm up then

"LONG GONE"

5 Rounds:
1:00 Wallballs (20/14) *Females to a 9′ Target
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row
1:00 Rest

In this workout, your score is the total repetitions across all rounds.

This one was tough.  My score 306.  Left my legs sore!