Mobility

During this time of year, I probably watch more TV than any other because of all the great college football rivalry games.  Yesterday was filled with some incredibly determined athletes making sensational plays. You don't have to be a couch potato, use that time to make some significant changes in your mobility and ultimately, your performance.

I watched several games and spent time on the floor with my foam roller, lacrosse ball and band.  A football game is an excellent time to get in some mobility work and clear up some troubled areas. 

Last week I tweaked my lower back or upper glute doing front squats.  This happened because I had neglected to do alot of the mobility work that I normally do.  Post Selection, I became really super tight in my hips, calves and with increased Olympic lifting, my IT band became tight like a steel cable.  Neglecting the maintenance on these areas resulted in injury.

During the football games, I spent alot of time on my quads and IT band and today, my knees feel as though they have been lubricated with oil.  It is truly amazing the difference that some maintenance time can have on your mobility, comfort and injury prevention.

If you don't know about Kelly Starrett, you need to know him.  He wrote this book:

Kelly tells it to you in an understandable and funny way and makes it so that anyone can perform basic maintenance on themselves.  If you don't have this book, get it!

Spend some time on mobility and you will see your performance skyrocket.

By the way, did you know that you can get this blog sent to your inbox and read it like an email?  If you would like to do that, click here


Make everyday Thanksgiving...except for the 10,000 calories

It is true...Gratitude changes everything.  Be thankful for what you have and you will find that you have so much more to be thankful for.  Live with an attitude of gratitude and the rest will take care of itself.

If I could suggest one thing to anyone to incorporate into their daily routine every single day to improve their health, fitness, financial situation and overall happiness it would simply be to start each day by saying thank you for what you have.  There is always something to be thankful for.

Thanksgiving is my favorite holiday because it reminds so many of us that we should be thankful for what we have but for many, it is fleeting.   I challenge you to try to make everyday Thanksgiving, just dont eat 10,000 calories every day.  Give thanks continually.

Workout:

Many or us met at Rennasance Park to do this one that I came up with a long time ago:

For time:

24 Push-ups at first corner

Crossovers on pier

10 Burpees at end of pier

24 Push-ups in second corner

24 Box Jump

24 in.s on picnic tables

24 Push-ups in 3rd corner

100m Burpee Broad Jump across bridge

24 Push-ups on 4th corner

50 Body Rows on railing by stairs

Go down stairs and come up big steps anyway possible

100m Bear Crawl up hill X2

Second round- All reps by 1/2

12 Push-ups Crossovers

5 Burpees Crossovers

12 Push-ups

12 Box Jump 24 in.s on tables

12 Push-ups

100m Burpee Broad Jump across bridege. Take 2 steps after hop

12 Push-ups

25 Body Rows

Go down stairs and up big stairs

100m Bear Crawl up hill

Done!

I challenge anyone to get this under 20 minutes.  No one has done that yet at the RRL.


I stayed back this morning and nursed my injured back with this one:

Airdyne

:30 work at max effort

:30 rest

go for 20 minutes and dont let any round go under 70 RPM



Front Squat/C2B Pullups


RRL Warmup

30 Overhead Squats

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars


7 Front Squats @ 165 pounds

7 Chest to Bar Pullups

x 7 Rounds for time


Yoga 15 minutes


This one didn't go so well for me today.  I felt a familiar twinge in my right lower back...really more like the upper glute.  I stopped during the 6th round.  Hopefully this will be resolved quickly with a little stretching and possibly acupuncture. 

This is an injury that I have had numerous times before.  Today, it probably stemmed from a light warm up as I did not complete the standard RRL warmup which is designed to loosen the lower back and prepare us old dudes for lifting.  I made a mistake today.  Hopefully it wont hold me back long.

Goruck Selection Gear

I made alot of mistakes in preparing for Goruck Selection.  LOTS!  Hmmm...where to start?

I guess one of my biggest mistakes was not paying very close attention to Jason McCarthy's blog post about packs and packing.  It was late in the training and I had trained with a GR2 for 2 years.  I did not think it was wise to go to a GR0, but I was wrong.

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Hold on 2

This is a 2 person team workout.  Only one person works at a time.

While partner A holds a pullup (chin over the bar), partner B does as many ring dips as possible.  When Partner A drops from bar, Partner B stops and they switch.  Continue until 75 ring dips are complete.

Squat Cleans are tag team.  Do as many as you want and then switch until 20 are complete

Partner A rows as far as possible while Partner B lifts and holds 225 lbs in the air.  When the weight drops, rowing stops and partners switch.  Continue until 1500 m are complete.

Walking lunge is tag team.  Go as far as you want and then switch with your partner until 50 m are complete.

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Winter is here!

Ok, it wasnt quite this cold...but it felt like it

Ok, it wasnt quite this cold...but it felt like it

Winter is here.  I am not ready for it.

Summer went by too fast and I traveled almost all of the fall.

Today, it was 25 degrees as we took off on our 5 mile run.  The wind was blowing and it was cold.

Despite the cold, I had a nice run with Mike Drew.  It was faster than conversational pace, however, we managed to catch up between my labored breathing.

We ran 37:30 on our big hill course which is 2:30 faster than last time.  It felt pretty good so I have to keep it up and run more.  My running was really good again before Selection and I do not want to lose it.

Happy Winter everyone

Olympic lifting

I know that this bears an uncanny resemblance to me...but it is not.  That is Dimitry Klokov showing how its done!

I know that this bears an uncanny resemblance to me...but it is not.  That is Dimitry Klokov showing how its done!

Warm up

10 KB Swings

10 dips

10 Lunges with 45 pound bar


3x3 clean complex from blocks- clean pull+hang squat clean from knee+ push press @95

3x3 Clean complex from blocks  at 135

2x5 back squat at 135 lbs

3x3 Jump squats + land in bottom of squat @135

3x3 Jump squats + land in bottom of squat @225

3x3 behind the neck push press + Snatch balance at 115 lbs

7x2 behind the neck push press + Snatch balance at 135 lbs



Team workout

RRL Warm up

 


Thruster
5-3-3-1-1
Work up to a 1 rep max

then



Team workout

In teams of 2

AMRAP 20 Minutes

5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.


I suggest that each team has sidewalk chalk.  


Burpee Madness

Becca Voigt, 7 time CrossFit Games competitor and Kokoro 30 teammate after her Burpee Madness workout on Instagram

Becca Voigt, 7 time CrossFit Games competitor and Kokoro 30 teammate after her Burpee Madness workout on Instagram

The burpee has long been the foundational movement in our fitness here at the RRL.  Outside of the squat (various types) it is definitely one of the most used and certainly one of the most effective.

I came across this workout by Becca Voigt, my occasional swim buddy at Kokoro 30.  Becca is the real deal...7 time CrossFit Games Competitor, Kokoro Graduate and just a fantastic human being.  I pay attention to her programming and occasionally put it into ours.  This one fit the bill for today.  I am traveling, and will do this one on the road while the garage will be full of guys getting this one done.

The workout is called Burpee Madness and it has a really weird rep scheme.  Not sure why so instead of arguing, we will just do it as written.  From my math it equals 199 burpees. 

The workout is this:

Minute one: 20 Burpees
Minute two: 20 Burpees
Minute three: 5 Burpees
Minute four: 11 Burpees
Minute five: 2 Burpees
Minute six: 18 Burpees
Minute seven: 6 Burpees

Minute eight: 15 Burpees

Minute nine: 4 Burpees
Minute ten: 8 Burpees
Minute eleven: 17 Burpees
Minute twelve: 3 Burpees
Minute thirteen: 13 Burpees
Minute fourteen: 9 Burpees
Minute fifteen: 12 Burpees
Minute sixteen: 14 Burpees
Minute seventeen: 16 Burpees
Minute eighteen: 7 Burpees
Minute nineteen: 19 Burpees
Minute twenty: 1 Burpee

If you can not hit the number on the minute, save them until the next minute.  Do not go to the next minute reps until you have completed the one you are on.  Only go for 20 minutes.  The goal here is to complete this workout as written.

Give this one a try while on the road or back at the gym.

Just do it

You can do anything that you decide you want to do.  Make the commitment and do it.  Burn the boats, go for it!  There are few things more unlikely than my story of how I became a professional fisherman and television producer.  …

You can do anything that you decide you want to do.  Make the commitment and do it.  Burn the boats, go for it!  There are few things more unlikely than my story of how I became a professional fisherman and television producer.  If I can do this...you can do anything.


I came across this email response that I wrote to a fan of our fishing show.  It is a very common question that I get and I thought I would post it here.  I know that most who read this blog are here for both mental and physical training information but this advice would go a long way towards making any dream come true.

It is my hope that anyone can take something away from this response.  If you have a dream, go get it.  Go after it and don't let anything stop you.  If you are not a fisherman, substitute fishing for whatever it is that you are into...the advice is just the same. 

Find your passion and pursue it.  Do whatever it takes.


#1 question...How do I fish for a living?

August 27, 2012 at 12:21pm

A fan writes:

Hi Captains, I love the show. I'm 42 years and have a deep passion for fishing. Until recently, I worked 10 years for UM. But, I was never really happy because I wasn't doing what I love. I am interested in working on a charter boat. How difficult is it to begin this? Do you have any tips? What is the average salary? Do you know of any captain's having any openings, maybe even you guys? Thank you.

Robert Miranda


My Response:

I get this question all the time.  When I say, "this question" and "all the time" I mean that I get some form of this question at least once per week and I have since reached the "tipping point".  The tipping point (read Malcolm Gladwell's book with the same title) is when things just change and tip in the direction of success.  For me, I reference the tipping point here as the moment when the outside world quit asking me when I was going to get a real job, or If I really thought I could make a living fishing, and started asking me questions like Robert just did. 

 

I guess that if you just continue to do what you love long enough, people just kind of figure that you are doing ok, or maybe it was the infectious positive attitude, or the 14 hour days that I never complained about, or that I was always doing 14 hour days for months at a time, and on the one day off that I might have, I would do an 18 hour day just for my own enjoyment.  Behavior like this is so contrary to the 9-5 punch a clock mentality that is so prevalent in our society.

 

Robert, I promise that I am going to answer your question...hang in there.

 

Sometimes, I find it a little funny that anyone would ask me for advice on how to get started.  It is funny because I did virtually everything wrong that can be done wrong and continued to do that until another "tipping point" where people just started assuming that if I had been doing it that way for a while, maybe it was the right way.

 

My father was not a professional fisherman or guide.  I did not grow up in the Keys or near the ocean.  I did not know anyone who had ever been a professional guide and I had only taken a couple of guided trips in my lifetime, from guides who were not people that I had any desire to emulate. 

 

No, I just started fishing and loved it.  When I say that I loved it, I mean it.  Fishing became everything to me.  When I was fishing, I had complete tunnel vision and laser focus.   Was able to learn at a rate that I never knew in school and for the first time ever, I had a passion, an unrelenting desire to gain as much knowledge and experience as possible in the shortest amount of time.  This was new to me.

 

High school was tough for me.  I had no idea what I wanted to do and even less of a desire to figure it out.  College was even worse.

 

However, I did take a risk and applied for a job in Yellowstone National Park for a summer.  I got the job and found myself packing for a summer in a place I had never been before.  One thing that made the backpack was a 8 1/2 foot 4 piece 6 weight Western Series Orvis fly rod.  It was cool.  I had no idea how to use it.

 

Once out there, I found my way to the Yellowstone River and managed somehow to tie a fly onto a leader. Having no idea what I was doing, I walked down the bank of the river  and looked into the water.  Floating 2 feet above the water was the most beautiful fish that I have ever seen.  It was a Yellowstone Cutthroat trout and it was precisely 19 1/4 inches long. 

 

As I stared at the fish and tried to understand how and why it was floating above the water, it hit me.  Far from the muddy TN waters, I was just beginning to understand the beauty of the Rocky Mountains.  The fish wasn't floating above the water, I had just never seen water this clear.  It was as if there was no water at all.  Confused, I started to put things together and the bottom, fish and surface of the water all began to align correctly and I realized that the fish was holding in the current about a foot below the surface.

 

Somehow, I managed to get my fly upstream of the fish and watched as he would not eat it because it was dragging unnaturally.  I tried for about 2 hours until I changed flies, moved and finally was able to get the right drift to the fish.  As Yellowstone Cuttroats do, he tilted toward the surface, and began to slowly rise toward the fly.  This fish knew something was not right and he drifted under the fly for a foot or so before actually opening his mouth and eating it.  Miraculously, I set the hook and caught the fish. 

 

When I landed the trout, I experienced an inner peace that I had never felt before.  As he slipped out of my hands and back into the river, I knew that I would be a fisherman forever.

 

So Robert, the answer to your question comes now, in sort of a Yoda type way.  Once I decided that I was going to be a fisherman in that moment on the Yellowstone River, I was committed.   So committed, in fact, that I probably should have been committed.  Nothing was going to stop me...nothing.

 

Not only was I willing to sleep in a car, scrub toilets, travel, work 18 hour days, make a fool out of myself, ask stupid questions, clean boats, hang around fly shops until they wanted to kick me out, work for free, be a camp cook, wash dishes, build fences, change bearings on trailers, take boat loads of firewood down class 2 whitewater, fix cars, teach flycasting for free, live in a commune with 20 other people, and many many other things to make it happen, but I did all of those things with a giant smile on my face.

 

I of course, like you, asked for advice and got plenty, but none that ever helped.  I looked for any help to try to make my dream a reality.  I am sure that some people probably gave me some great advice or contacts that may just not have made sense to me at the time.  The fact is that my story of how I was able to become a professional guide is quite the same as others I know that did it and continue to do it well.

 

Want the secret?  Well, here you go.  First, determine what you want.  You say that you want to work on a charter boat, others say they want to be a flats guide, an offshore guide, a tug boat captain, a trout fishing guide, an elk guide, a professional bow hunter...You name it.  The method is all the same.

 

Just do it.  That's it.  Just go out there and do it.

 

You are not happy with your job, your life, your situation?  Change it. 

 

Want to work on a charter boat...ok.  Go where there are charter boats.  Walk the docks.  Talk to the Captains and tell them you want to work for them.  They wont hire you?  Of course they won't.  You just showed up!  Stick around and take their shit until they do (you will be tested, because they will dish out ALOT of shit ).  Work for free, clean fish, scrub toilets, sleep in your car, LIVE in your car.  One day, someone wont show up and you will be in.  Then, you better work your ass off and make sure that the customers are happy, the boat is spotless and then clean it again.  Be the best mate that has ever been on that boat, on that dock, in that town, in that State, in the United States, in the World.

 

I cant tell you how long it will take or if that first dock will be the right place, but if you are committed, it will happen for you.  Make your decision and do it.  In my opinion, being happy, hungry and doing what you want to do is better than being safe, fat and unhappy.

 

That's my advice.  Take it or leave it

 

-Tom Rowland


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Carry, Run, Press (and puke)

Carry, Run, Press (and puke)

That is Ross Enamait in the video above.  He is a stud.

You would not be reading this blog if I had not found his website in 2003 or early 2004.  I was tired of running marathons and had decided that I had lost an unacceptable amount of muscle and strength.  In search of something else to do to get in shape, I searched jump rope workouts and found www.rosstraining.com.  It was on that day that I realized that I had already trained well in my former wrestling days.  I may not be able to get back on the mat regularly, but I could still train like it. 

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