Monday Oct 26, 2015

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At RRL it was a rainy day and Wade's Birthday so they hit a

Rainy Day Deck of Cards--Wade enjoyed the vest

 

On the road, I found enough equipment to do

Erin

15 split cleans with 2 40 lb dumbbells

21 pullups

x 5 rounds

12:28

Then I did 3 rounds of the Wim Hof breathing method.  What a great way to start the day.  Now on the road to N Florida to film my Bass show.

 

 

Friday, Saturday, Sunday + Kokoro, Wim Hof and more

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Lots going on this week.  Our brother Matt Lawson has tackled SealFit Kokoro this weekend and I have been trying to get any info on how he is doing.  This picture was posted by SealFit on the late afternoon of Day 2.

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Matt looks strong.  Believe me...they did not look this clean for very long.  He is probably feeling so good in this picture.  After 30+ hours of beatdown, surf torture, cold, and tons of running, they just got a few precious minutes to shed the wet, sandy, dirty pants, boots and shirt and put on a fresh pair of shorts and t shirt.  I remember this feeling.  It was amazing.  While clean and fresh now...it wont last long.  Stick with it Matt...today is the end.  You can do anything.

On that note...I listened to a podcast recently that really got me thinking.  I am a big fan of Joe Rogan's podcast and particularly like the ones discussing health.  He recently had Wim Hof on the podcast and I believe it is my favorite to date.  Not only is he doing cool and amazing stuff in laboratories, but he has done all kinds of stuff previously thought impossible like climbing Everest in nothing but a pair of shorts, Running a Marathonabove the Artic Circle in nothing but shorts, run a marathon in the desert without drinking any water, records set for ice immersion, and so many more things thought to be not only impossible but suicide.  I will not do it justice by trying to describe it in detail, so check it out on Itunes and look up Wim Hof and the work he is doing.  Kelly Starett said that he thought Wim Hof's work was some of the most important work being done in the world today. 

That may not be enough to get you to listen or watch the documentary, so my meager layman's description of this work is that Wim Hof uses cold water immersion combined with breathing techniques and commitment to make changes within his body.  What changes?  Well, he can definitely stay warm without clothes on in extreme situations for much longer than anyone thought possible, how about being able to control your hormone production at will, boost your immune system at will, create more adrenaline while laying in bed than someone getting ready to bungee jump for the first time!  Sounds crazy, right... Before you dismiss him as a cult leader, crazy or a charlatan, take the time to see how he has invited science to study him and his methods.  Scientists have undeniable research showing that his methods are doing what was considered impossible not only on himself but on others that he has trained with 100% accuracy.  

Wim Hof was just on Joe Rogan, then on Rhonda Patrick's podcast and most recently on Oprah.  I have played around with his breathing exercises and have seen and felt results.  There is no doubt that I will do much more study into how to actually do the Wim Hof Method and try to incorporate it into our training, or at least my own.  Does anyone out there have any experience with The Wim Hof Method?  Please leave a comment.  What do you guys think of this?  Possible?  Would you investigate?  Just interested in your thoughts.

Here is a link to listen to the Joe Rogan Podcast featuring Wim Hof

Click here for JRE/Wim Hof

Here is another link for him with Rhonda Patrick

Click here for Rhonda Patrick/Wim Hof

And finally, if listening isnt your thing, check out the Vice documentary on him by clicking here

 

 

Sorry for being inconsistent...work calls.  Here are the latest workouts:

Friday at RRL

Great workout chosen for the Garage today.  I wish I had a 135 lb bar!

On the road:

8 mile run

Saturday

Day off at RRL

On the Road:

Jackie

Row 1000 m

50 Thrusters with 45 lb bar (I had to use 25 lb dumbbells in each hand)

30 pullups

For time

Sunday:

on the road

8 mile run

 

Monday, Tuesday, Wednesday , Thursday Oct 22, 2015

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Sometimes it is tough for me to write everyday while traveling and this week is no exception.  Shooting in the Florida Keys this week

 

Monday

RRL

  

 

 

On the road, I was not able to get in a workout so Monday will be a day off for me this week

Tuesday

RRL

On the road, 8 mile run across Long Key Bridge against a 25 mph wind...just like the hills at home.

Wednesday

RRL

Travel workout

Deck of Cards

Thursday

RRL

Travel workout

10 pullups

10 pushups

x 10 rounds

then

Run 400 m

Stretch and get to work

 

Travel NYC

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I started today off with a great run through Central Park with my son Turner.  We stopped 1/2 way through a 4 mile run to do a deck of cards by a lake.  Great way to start the day.  Here are some pictures:

Meanwhile back at the RRL

Beast 12...weird and confusing rep scheme but good workout

I went to the Fish Market in Chinatown today.  As a fisherman, I recognised so many of the fish I saw.  Most of these fish are not considered good eating fish by S Florida standards.  Are we missing something?  On the other hand, the vegetables and fruit in the Chinatown markets were superior to anything else we saw anywhere.

In case you don't know what some of those pictures are, we have largemouth bass in terrible condition, Mantis Shrimp, Dried shrimp, Dried trout, Pompano, Small Jacks, Live Snakehead, Porgy, a trashcan full of live frogs, live eels, live catfish ,bluegill, ribbonfish, and some other things I didnt identify.

Tuesday, Wed and Thursday Oct 15, 2015

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Sorry...been traveling to college visits with my son.  Found some good ones.

At the RRL:

Tuesday

Tabata Burpee

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

 

Then

Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

 

My travel workout on the road:

Deck of cards

Spades=Burpees, Clubs=Pushups, Diamonds=Squats, Hearts=Situps

Joker 1,2,3,4=100 Double Unders

 

Wednesday

Byron and Alan celebrated their birthday with the light up jump rope and the weight vest while doing one of our favorite workouts

Normal Park Stairs

For Time: 1 mi Run

Run (stairs)

10 Burpees top

10 Push-up (clapping)s

X3 rounds

1 mi Run

Post total time.

 

On Road:

Same Deck of cards workout again

 

Today

Back Squat 3-3-3-3-3-3-3

then

21-15-9

Burpee

Pullup

Box Jump/Step Up

For time

4:52

 

Friday Oct 9, 2015

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One year anniversary of Goruck Selection...

Here are my thoughts after the event from last year

Wow, one year has flown by.  Today, we did not do anything quite as hard as Selection, but it was a good one.  Kim Ray wore the vest in honor of his son, Adam, who has a birthday today.  Happy Birthday Adam!


For time:

Run, 800 m

10 Push Press, 155/113 lbs

20 Pull-ups 10 Push Press, 155/113 lbs

Row, 500 m

10 Push Press, 155/113 lbs

20 Pull-ups

10 Push Press, 155/113 lbs

Run, 800 m

Thursday and Friday Oct 1,2, 2015

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Thursday

Daniel

50 pullups

run 400

21 Thrusters @ 95 lbs

run 800

21 Thrusters @ 95

run 400

50 pullups

This was a fantastic workout and I was so glad to have Trevor there to push me hard.  I did 50 unbroken pullups and finished just ahead of him.  I led on the run but on the first set of 21 Thrusters, he caught and passed me.  He stayed ahead and even got further ahead on the second set of thrusters.  I caught up a little on the last run and had him in sight.  I did not think there was any way to catch him but gave it all I had and did 30,12,8 sets of pullups to just edge him out.

I relay this story for one reason.  We BOTH set PRs on this workout but a pretty good margin.  Having a great training partner like Trevor is one of the best things for your training.  Because there was a little friendly competition we both pushed harder than we would have without it and both set PRs.  Thank you Trevor.

My time was 14:53 which was about 2:34 faster than the best time I did this one.  Trevor was 1:31 faster.

Today, there was a major storm that changed our plans to our rainy day go to workout.  Today, we added a 15 minute Country Core segment where Rusty brought his country music and we each called out core movements for 15 minutes.  Then we hit our old standby

Standard Deck of Cards

Spades=burpees

clubs=pushups

hearts=situps

diamonds=squats

Jokers= whatever you like

Have a great weekend!