July 30, 2018

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Good Monday Morning!

We brought in a classic CrossFit Girl workout today.  Helen

But first...

Dynamic warm up as a group which included toy soldiers, inch worms, lunges, jogs, medium speed, sprints, strict pullups, kipping pullups, burpees, kb swings.  By the end of it we were warm and ready to take on Helen

Helen

Run 400 m

21 KB swings @ 53 lbs

12 Pullups

x3 rounds

I finished today at 8:56 which is not bad but definitely not my best time either.  I have an 8:04 on the whiteboard.  When I give it all and come in :50 seconds slower, I wonder how I was able to do that time.  Even 10 seconds faster on each run would only be :30 faster.  I really don't feel like my swings or pullups have gotten much slower.  It has to be the run.  I can definitely see how that may have slowed down.  BUT at least I am able to run!  No injuries.

Welcome back Card Steel today!  Good to see you!

July 25, 26, 2018

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Wednesday is running day for us.  I am super excited that I have seemingly cured my 7 year bout with calf injuries with nothing more than a change of shoes.  Thank you to Fast Break for suggesting the Brooks Ghost.  I just bought a second pair yesterday.

We hit a favorite which is also an excellent travel workout:

3 Miles/300 Pushups

Pretty easy...Run 3 miles and complete 300 pushups before, during or after the run in any rep scheme you like.  Do this as fast as possible.

I got in in slightly over 31 minutes which was slower than my last time, but I am still super happy because my calf was completely fine.  No strain, soreness or issues whatsoever.

Today, we went back to Comptrain Masters and did this one

Warm up

Work to 8 Rep Max Thruster

then

For time:

3 rounds of:

7 Thrusters, 75 lbs

7 Pull-ups

7 Burpees

-- then --

50 Row Calories

-- then --

3 rounds of:

7 Thrusters, 75 lbs

7 Pull-ups

7 Burpees

-- then --

50 Row Calories

-- then --

3 rounds of:

7 Thrusters, 75 lbs

7 Pull-ups

7 Burpees

This took me 18:40 and I stayed light on the thruster 8 rm at 135 as I am still dealing with a slight tweak in my back.

Good day.  Afternoon crew has some work to do to beat these times

July 24, 2018

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Experimenting with my sleep schedule this week.  The garage is open in the morning as usual but I will be getting extra sleep today and doing this in the afternoon.

Running Jackie with Buy Out

For Time:

800 m Run

50 Thrusters 45/33 lbs

30 Pull-ups

Buy-Out: 800 m Run

Post total time.

Finisher: Double kettlebell walks with one arm holding kettlebell overhead and the other holding in front rack position.  Switch when needed.  Go for max meters before dropping.

July 23, 2018

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This month has had me on the road a bit.  More consistency coming up

 

Today was an amazing start to the week with a great team workout.  Trevor was back and we partnered up for this one

I put two workouts together to make a really good format. First a tag team workout followed by a leap frog workout.

Run 400 m

150 Pullups

Then

15 KB Swings

10 Row Calories

15 Wall Balls

x 6 rounds 

The entire workout for time

So, the way this one works:

Partner 1 (P1) starts on pullups while P2 runs 400.  P1 does as many as possible until P2 comes back from the run and tags P1.  Then, P2 does as many as possible until P1 returns from the run.  Continue until 150 Pullups are completed.

Then, immediately, start the second portion which is a leap frog format.  Whichever partner finishes the 150 pullups will then move to the KB Swings and do 15 while the other partner waits at the rower for them to complete 15 reps.  The partner calls out when finished and then the other partner starts the row.  At this time the guy on KB swings moves to the wall ball station (leap frogging the other partner).  When the team has done KB, Row and Wall Balls, that = 1 round.  The team completes 6 rounds to finish this workout.

 

So good to have some guys return from absence/injury.  Chris Rutledge, Lee Connel and always good to see Trevor

July 6, 2018

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I jumped in the truck with my oldest son Turner and drove all the way to Montana with him.  It was fun but I missed the traditional 4th of July depletion workout that we usually do.  Not to worry...it is coming.

I am reading Why We Sleep by Mathew Walker and have decided to add an official 2nd session to the RRL.  5 AM as usual PLUS 5 PM as a new time that the garage is officially open whether I am there or not.  

Today is the first official afternoon session.

Come one come all.  5 pm

 

Despite Will Hunt’s absence, bring 40’s if you like.  Complimentary ice baths available. 

 

Also for those who wrote with hurt feelings that they have been absent so long that their names were forgotten:

I hope you come back Kevin DiStasio, Allen Bible, Jody Bankston, Matt Lawson, Will Kelley, PSC, Kevin MilZ, Chris Curtis, Reggie Vachon, Ryan Langford, Brock Rush, Will Ensign, Michael Miller, Trey Carico, Trip Farmer, Ben Edgar, Matt Green.  If you weren’t listed in that list…then definitely come back.

 

 

An extended belated 4th of July workout will happen tomorrow at 10 am.  Come for that as well.  It will be good

 

It will be Double Hidalgo.

July 3, 2018

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Josh and Alan getting after the Air Force Wod

Great start to the day today with 5 of us hitting it hard in the driveway at 5:30 am

After a very nice session of Wim Hot breathing where I was getting some long retentions, we began our warmup in preparation for the Air Force workout

Air Force

20 Thrusters 

20 Sumo Deadlift High Pull

20 Jerks

20 Overhead Squats

20 Front Squats

All of this is done with a 95 lb barbell.  You must stop what you are doing and do 4 burpees at the top of each minute before continuing.

Justin killed this one because he really doesn't like burpees.  

I love this format where there is an uncomfortable movement that has to be done in order to continue.  It really throws a twist into the workout and forces you to hold on to that bar longer and do more than you may have done if the burpees were not part of this workout.  

We started on the Thrusters which I am still unsure if that is the way we are supposed to do it.  We may have done it wrong and were supposed to start with burpees.  Either way, this is a great workout.  Ill do some research and find out how it is supposed to be done.  

This one definitely gets a star for being a favorite.

Im going to leave at noon to drive to Montana with my son.  This will be my second time this summer to have driven across the country.  I look forward to my time with him

July 2, 2018

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Great way to start the week with some heavy deadlifts 

Deadlift 5-4-3-2-1

Then

Light DT @ 135 lbs

12 Deadlifts

9 hang power cleans

6 jerks

X 5 rounds for time

Rx DT is 155 and sometimes the Games athletes do this at 225 which boggles my mind.  Today, I decided I wanted to move a little faster, get the heart rate a little higher so I chose to do it at 135 which is still very challenging for me.

Today ended up with 8:42 and felt I could have gone a bit faster.  

Good start to a great week