Tuesday-Thursday June 30,2016

While on the road doing my son's Lacrosse tour, the guys have been hitting it pretty hard at the RRL.  See below for their workouts, followed by my road/trailer park workouts

Trevor set a new PR and a new RRL record with a 2:40.  Great work!

While on the road, I tried a workout that I saw my friend Jonathan Hurtado post as he is getting ready for a triple Heavy Goruck.  It is 500 kettlebell swings with a 53 lb kettlebell.  I didnt really know much about this workout, but I later found out that it is Dan John's 10,000 kettlebell swing strength program.  I kind of did it wrong, but got 500 swings in anyway. 

I did it like this:

American swings (completely overhead)

Broken up like this...50, 25, 15, 10

:30 rest between sets, 3:00 rest between rounds, x 5 rounds.

I finished in 40:15.

Wednesday

Trailer park workout was a simple Deck of cards because I was short on time

Thursday

After reading about the Dan John 10,000 Swing Program (click here to read for yourself)

I decided to try the 500 swings again.  I felt pretty good having done the 500 American swings and only had just a little soreness in my traps.  I wanted to try it again because it calls for doing it 4 times a week.  This seemed like alot, but I also noticed that it called for Russian swings, which is just to eye level not overhead.  The program also calls for accessory exercises to be done after the sets like this: do a set of 10 swings then do one pullup, do a set of 15, then 2 pullups, do a set of 25 then 3 pullups, do the final set of 50 and then rest. 

It could be pullups, front squats, goblet squats, overhead press or really anything.  I was light on gear so I just did air squats today.

This workout was WAY easier than the other way with the American swings.  I finished it this way in 27:02.  I like this workout though.  Great for grip strength and overall posterior chain development.  I only need one kettlebell and can do it on the road easily.  If I were to be gone for a month at some point, I would definitely consider this as a great road workout that will keep you in shape and mentally tough.

We will watch 2 games tomorrow and then head home.  Lots of drive time ahead.  I will get in some type of workout in the morning before the game.

Monday June 27 2016

Trailer Park Deck of Cards Amherst, MA

finisher

pistols and farmers walks

Wed, Thurs, Friday June 24,2016

Wednesday ​

I did 100 know swings with 5 burpees at the top of every minute

Thursday

at the garage

Cindy

Kim set a new PR. Incredible work for any +50 year old athlete. Kim always amazes me. And Trevor...wow  

I only had a short time so I came up with  

100 single arm kb snatch

emom 15 double unders

7:36

Friday

i didn't get a report from the garage but I did 3 miles/300 push-ups.  

Just before the workout I did Wim Hof breathing  + push-ups and did 90

i only got 1 mile in and felt a weird twinge in my left calf. With my history of nagging calf injuries, I stopped and walked the 3 miles. I did 500 push-ups instead of 300. 

Hopefully this will clear up with a little rest.  

Monday Tuesday June 20 21, 2016

I'm am on the road for a lacrosse tournament with my son and family.  

6 am (slept in)  

deck of cards in parking lot

spades=burpees

clubs=push-ups  

diamonds=squats

hearts=kettle bell swings 53 lbs

3 jokers = 100 double unders each

good workout.  

sometimes I think I may push the guys in the garage a little too hard. About the time this thought comes in, I leave town and they send me a picture of the board like they did today. They are hungry for a grind. 

Tuesday

parking lot again  

this time, 100 kb swings but every minute on the minute do 5 burpees

6:20

Here is what the boys did in the garage today.

Off for more lacrosse

Happy Fathers Day

We have a ton of Dads reading this blog and my group is comprised almost completely of Dads.  Happy Fathers Day to all of you out there and congratulations for taking control of your life and health, living by example and crushing it every day.

A special Father's Day wish goes out to our latest Father, Josh.  He recently had his first.  Congrats Josh, welcome to the club.  I know you are going to be a great Dad.

Friday June 17, 2016

5 AM

Breakthrough today--

After doing the Wim Hof Breathing method daily since October, I have suspected some performance increases but havent been able to really point my finger to one thing directly benefited from the breathing...until today.

100 Burpees is a very simple workout that takes you into a very dark place.  It is the fastest way to judge your fitness.  You need no equipment, just a watch and 6 feet.

I have done 100 burpees many, many times as a stand alone workout or as a part of a larger workout.  I have done them where I jump onto some sort of platform like a tire or bumper plates, simply clapping overhead or with a weight vest or even a ruck on.  The standard burpee calls for a clap overhead and for a jump that gets both feet off the ground.  You should fully extend your hips as you stand.

With these standards, I have raced the clock and my past performances for 15-20 years.  Never, NEVER have I been able to do 100 consecutive burpees until I started the breathing.  This goes for all the time that I was running a ton and my bodyweight was down close to 140 pounds...Burpees were slow then because I was weak.  Fast forward to the times that I consider myself to be in the best shape of my life; training for SealFit Kokoro and Goruck Selection.  I was strong and much heavier and quite used to a 60 pound ruck sack at all times.  Still, I could not complete 100 burpees consecutively with zero breaks.  All through my 20 year history with the burpee, despite my training, despite my weight, despite my diet, I was not able to do 100 consecutive burpees and maintained about a 5:30 PR on the 100 burpee workout.

After doing the Wim Hof Breathing for about 5 months, I did 100 burpees without a need for a break.  My time was 5:15.  This was an all time PR despite getting older and...conventional wisdom would say, slower. 

Today, I did 6 rounds of the breathing exercise + pushups of a full lung and got 91 pushups.  I did some recovery breathing and then we did the following:

Clean 2-2-1-1-1

100 Burpees for time

2:00 work/2:00 rest on Assault Bike

1:30 Work/1:30 rest Assault Bike

1:00 work/1:00 rest Assault Bike

:30 work/  done

I started the 100 burpee workout with full intention of doing them unbroken.  I never felt like I needed to take a break.  I simply kept doing burpees at a steady pace.  I got to 50 and then 60, 70, 80 and I knew i could finish.  90, and finally 100 in 4:55. 

I am 46 (almost 47 years old) and have been doing this workout for 20 years.  I have seen some 5-10 second PRs, but once i got under 6 minutes, the progress has been virtually stopped.  Today, I cut 40 seconds off my time and never felt like I needed to take a break.  The only thing that has changed is the addition of the breathing.

It is such a great feeling to find something that takes any portion of your training to the next level.  It gives me motivation to continue experimenting and working to find ways to improve in other areas.

If you havent tried this, I believe it is worth a shot.  I dont think that 1-2 days will make a big change, but maybe it would.  Let me know if you try it.

Thursday June 16, 2016

I listened to a new podcast yesterday and really liked it. I had heard Ultra Endurance athlete, Rich Roll as a guest on Joe Rogan's podcast and thought he was a great guest.  I thought I would check out his podcast and I am glad I did.  Rich holds a good interview and lets the guest talk.  I first listened to this one with Shawn Stevenson on Sleep.  It is very good.  Then, I listened to Rich interviewing The Ice Man, Wim Hof.  Check it out here

I have written about Wim Hof quite a bit here and have been doing the daily breathing for about 8 months.  Performance has improved, most notably in my burpees.  I was not able to do 100 burpees in a row despite trying for many years.  After about a month of the daily breathing, I did 100 consecutive burpees and set an all time PR.  Nothing else was different in my schedule, diet, sleep or training.  The only thing I added was the breathing. 

This breathing method has many more benefits than just performance.  If you are interested, check out Wim being interviewed by Rich Roll

or Tim Ferris

Click Here for Tim Ferris Interview

Or Joe Rogan

Click Here for Joe Rogan Interview

Or Ronda Patrick

Click Here for Ronda Patrick Interview

Or Ben Greenfield

Click Here for Ben Greenfield interview

Or this Outside Magazine article

If that is not enough info for you, you can watch this Vice documentary

5 am

Wim Hof Breathing

3 rounds + pushups

1. Run 400

15 Back Squats @185lbs

Run 800

15 Front Squats @ 135

Run 1 mile

15 Overhead squats @ 95

For time

Mobility

Mon, Tues, Wed, June 15, 2016

Getting back into the swing of things is sometimes difficult.  My lack of posting does not mean that I am not in the garage with my friends...actually, just busy catching up.

Here is a recap:

Monday:

1.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

5 rounds of:

30 Double Unders

15 Dips

2.  Partner workout.  Both Partners working at the same time.  If you finish first...just rest.

10 rounds of:

5 Deadlifts, 225 lbs

10 Assault Bike Calories

Tuesday

I borrowed this one from Laird Hamilton,Gabby Reece and Brian MackenzieXPT

 

LEVEL: Intermediate-Advanced | FOCUS: Functional & Primal Movements | DURATION: 40-50 Minutes

A: BREATH GYM 1

Wim Hof Breathing

3 rounds plus pushups

B: WARMUP
3 rounds of:
20m Spiderman-Crawl
20m Inch-Worms
15 Pushups (scale to box)
5 Scap Pullups

C: STRENGTH
EMOM (Every Minute on the Minute) alternating movements for 12:00 min:
:20 Max Strict C2B-Pullups (minute 1)
:40m Bear-Crawl-Sprint (minute 2)
Rest with remaining time immediately after

D: PRIMAL
15 Tire-Flips (moderately heavy)
2:00 Max Burpees-with-Jump (scale to step up) to Tire
Rest 2:00

12 Tire-Flips
1:30 Max Burpees-with-Jump-to-Tire
Rest 1:30

9 Tire-Flips
:60 Max Burpees
DONE! Record total burpees.

E: RECOVER
5x Upward-and-Downward-Dog (pause :05 each position)
Foam-Roll-Hamstrings 2:00 per side
Banded-Bully 2:00 per side

Wednesday:

Front Squat
5x2 @ 85 %

Sled Push
Assault Bike Cal 10 cal
SDHP 95    10

AMRAP 12 min

Row 10 cal
T2b 10
Squat clean thruster 5@ 95

AMRAP 12 min

All workouts start with the Wim Hof Method of breathing.  35 breaths in then a max hold after the exhale followed by a hold on a big inhale.  Do this 3 times, then 35 breaths, big inhale and a max set of pushups. 

Friday, June 10, 2016

5 am

1. Wim Hof Breathing

4 rounds + Pushups

2. Scooter

30 mins: 

AMRAP of:

30 Double Unders

15 Pull-ups

15 Push-ups

Sprint, 100 m

Im not sure I understood this workout correctly.  It was a partner team workout that included some deadlifts.  We somehow left that part out and simply did a 30 min AMRAP of one partner going through a whole round and then resting while the other partner does a full round.  I love the intervals and partner workouts, so this was nice.  I would have liked to have done it as prescribed, but I guess I didnt understand.

Trevor and I partnered and did 20 rounds + 30 du + 15 pullups

It was a great workout regardless of whether we did it exaclty right.

Thursday June 9, 2016

So much to catch up on...

My son Turner graduated high school and to celebrate a tremendous amount of hard work, I took he and his brother, Hayden, to Christmas Island in the S Pacific.  It is easy to get there...just fly to Hawaii, spend the night and then fly 3 more hours toward Fiji to the middle of the ocean and land. 

This place is bonefish central.  It is the single best destination in the world for sight fishing bonefish on the fly.  Simply incredible.  We walked 6 miles of ankle deep water one day catching bonefish the whole way.  Every day was a walking day.  Lots of walking. 

It was a great trip and one that none of us will ever forget.

I managed to stay in reasonably good shape with my trusty deck of cards, 6 mile runs and tons of walking. 

In Hawaii, we climbed 2 volcanos, Diamond Head which was nice, but touristy and a far more intense Koko Head Crater, which was a series of 1654 railroad ties laid straight up a mountain roughly 1 mile long.  No switchbacks here, just straight up. 

I loved Hawaii and will spend more time there eventually.  Lots more hiking and exploring to do there!

Upon returning, I spent Friday in the garage and enjoyed every second with my friends. 

Saturday, we jumped in the car and drove from Chattanooga, TN to Badlands National Park which is about 22 hours.  After touring the park in the morning we hit it hard for the 9 hour drive to Bozeman, MT.  A little walking and some pushups were all I could muster along with extended sessions of the couch stretch to fix the incredibly long sitting spells we have had since leaving for Christmas Island. 

The following day we moved to Gardiner, MT and got my son set up with his summer job in Yellowstone National Park.  I did this when I was 20, he is doing it at 18.  It is an incredible opportunity for any young person to experience our National Parks by working in them for the summer...highly encouraged.

In Gardiner, I found a stairway that went down to the Yellowstone river.  There was an 8 foot platform that was just a few feet from the river.  Snaow melt had the river swollen and running hard.  It was the perfect place to do the Wim Hof Breathing and then hit 2:00 max efforts for Pushups, Situps, Flutter Kicks and Squats x 2 each and then sending my results to Wade in Afghanistan.  

We drove through the park and saw some of our favorite things, including my niece who is also working in the Park this summer. 

Another workout with squats, Lunges and pushups took place on the little river platform and then it was time to go home.  My son is all settled in, and it is time to get back.

2 am, we made it back to Chattanooga and I was up at 5 am in the garage with my friends. 

This morning:

Shoulder Press

3-3-3-3-3

Run 400 m

15 GHD situps

AMRAP 15 minutes

Ruck 1 mile

45 pounds

AFAP

Glad to be back!  Glad I went!