Friday May 20 2016

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Trevor gave it his all on this Kalsu workout.  While I might be able to keep up with him on some workouts Kalsu is NOT one of them.

This is Trevor. 

Trevor gives his 100% in every workout and pushes everyone around him to do the same.  Trevor and I are very close in many workouts.  He is much stronger than me, but I am able to make up for it with some gymnastic movements and running.  This puts us in a photo finish on alot of days.  He always pushes, always.  If I am to stay with him or beat him, I have to push...hard.

Through these daily workouts, we have developed respect, friendship and most importantly trust.  I know he will always be there and I hope he knows the same.

Everyone needs a "Trevor" in their life.  I am a very lucky man that I not only have the real Trevor, but a group of 20-30 other "Trevors" who push me to be better physically, emotionally, spiritually, mentally, and ethically every single day.  Trevor and the rest of my group hold me accountable for the things that I say I am going to do, make sure that I stay humble, prevent me from ever backsliding and make me a better person through their friendship.  This friendship is forged daily through sweat and humor.

Today, I planned to take it kind of easy, but Trevor found a position next to me and pushed me to not only give 100% today, but to set a PR on the workout.  I did get a PR but I still didn't beat Trevor!

5 AM

Wim Hof Breathing

Death By Pullups

then

Death By GHD...starting at 5 reps

The "Death By" format is simple and effective.  Start a clock.  During the first minute, get 1 rep.  2nd minute...2 reps.  3rd minute...3 reps.  Continue like this until you can not keep up with the clock.  It is a great travel strategy as it can be used with any exercise.  All you need is a stopwatch.

I finished 20 rounds and got 18 of the 21st round which was better than I had ever done.  Trevor finished the 21st round and got 16 of the 22nd.  OUTSTANDING!

If you dont have a Trevor in your life...find one.  Find a bunch of them.  Your Trevor doesnt have to be able to Overhead Squat 285 like my Trevor can, but they do need to be able to push you to be your best, do your best and never settle for mediocrity. 

Thursday May 19, 2016

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5 AM

Deadlift

5-5-3-3-1-1-1

then

15 calories Assault Bike

1 Legless Rope Climb

x 4 rounds

 

For the first time ever, I injured my hamstring on a deadlift.  I guess I have heard of others doing it, but I have never felt any sort of twinge in my hamstrings whatsoever on this exercise.  Today, on my final rep, it popped like someone flicked me with their finger on the back of my leg.  I dropped the weight immediately.  It is sore, but should be ok in a couple of days.  I guess I am getting older.

 

 

Tuesday May 17, 2016

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René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

 

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Monday May 16, 2016

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5:02 am

Wim Hof Breathing

4 rounds + pushups (94) 

Then, we have continued to incorporate the hanging and light weight raises for our shoulder health mixed with our standard workout.  I really like the way my shoulders are feeling and others are getting some relief as well.

Bar Hang :30

15-50 front raise with 2.5-5 lbs

GHD 20

Bar Hang :30

15-50 side raise with 2.5-5 lbs

Hip Extension 20

Bar Hang :30

15-50 rear raise with 2.5-5 lbs

The rep scheme and weight depends on the health of your shoulder.  For those with injuries or creaky old shoulders, start with no weight or just a water bottle or something.  The idea is to be able to build to at least 50 reps of each exercise with 5 lbs and then go beyond to 7 or 10.

Then

Overhead Squat 5-5-3-3-1-1-1

then

2 man team

Assault Bike 15 calories

8 single arm Kettlebell snatch (alternating) with 70 lbs

AMREPS 15 minutes

Both partners working at a time...alternating.  If you finish before your partner, simply rest a few seconds.

We did not have enough Assault Bikes so we also used rowers on this one and found that a 10 calorie row was about equal to the 8 snatches.  Trevor and I did the Row/Snatch and it was a great workout.  17 rounds + 4 snatch and 5 calories.

Thursday May 12, 2016

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““The quality of a person’s life is in direct proportion to his commitment to excellence, regardless of his chosen field of endeavor.”
”
— Vince Lombardi

5 am

Bulger

Run 150 m

7 Chest 2 Bar Pullups

7 Front Squats @ 135 lbs

7 Handstand Pushups (HSPU)

x 10 rounds for time

 

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Tuesday May 10, 2016

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5 AM

Small

Row 1000m

50 Box Jumps - or step ups for old guys

50 Burpees

Run 800 m

X 3 rounds for time

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Friday May 6, 2016

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Today was Wade's last day before shipping off to Afghanistan for a while.  We will miss you Brother!  Be safe.

We said Bon Voyage to Wade and remembered a hero with today's workout:

Hortman

Run 800

80 Air Squats

8 Muscle Ups

AMRAP 45 minutes

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

 

Wednesday May 4, 2016

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Beep Test today

You can search Beep Test in my search bar on this blog and see the other posts for this test.  I really like it as an occasional test and I like it even more when I improve upon my last score...like today.

The search feature brings up these posts

 

It is a simple test using a measured 20 m shuttle run and the same recording each time.  We have used this one each time

Today, I beat my previous score of 11.8 and improved to 11.10.  I think it is possible for me to get 12 rounds, but it was becoming incredibly difficult at 11.10.  I know I had another round or so in me today.  I fell slightly behind in the 10th round but was able to catch up and make it into the 11th.

We finished with some core work and mobility.  Great day, awesome weather and better friends!