Oct 31, 2016

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Happy Halloween

Sorry for the lack of posts lately, but I am back on it.

The weather is so nice right now that I decided we had to do a workout by the river this morning.  I went to the Chattanooga Riverfront yesterday and created a workout around the big concrete stairs.

The area looks like this

We went to the stairs marked by the red arrows.  The workout looked like this:

Round 1:

Start at the concrete by the river and at the sound of the starting gun, run to the top of the stairs and back to the concrete as fast as possible.

Round 2:

Run back to the stairs and box jump (leave from 2 feet and land on 2 feet up to the top of the stairs and back down, then run to the concrete

Round 3:

Run to the stairs and box jump from 2 feet and do 1 burpee on the first step.  Jump to the second step and do 2 burpees.  Jump to the 3rd step and do 3 burpees...continue to the top or the 12th step, then jump down to the 11th step and do 11, then 10, then 9...back to 1.  Then run back to the concrete

Round 4:

Run to the top of the stairs and back to the concrete as fast as possible.

 

Record time.

TR 12:18

October 9 and 10, 2016

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Sunday October 9, 2016

Great day with my friends...

8:30 am

Mike D, PSC, Jody, and Matt G hit a SealFit Opwod

Warm up

Baseline: Pre SOP, Box Breathing, ROM, 3 Rounds; 500m Row, 5 overhead squats 65/45#, 5 push press 65/45#, 10 alt walking lunge w/bar on back rack.

Work Capacity:

400m Run
10 Overhead Squats 115/75#
800m Run
20 Alt Walking Lunge w/bar on Back rack
800m Run
10 Curtis P’s
400m Run
20 Ground to Overhead

then...

Ice bath

 

Today

Warm Up

then

21-15-9

Sumo Deadlift Highpull @95

OHS @95

rest

 

21-15-9

Hang Power Clean @135

Pullup

Then

Ice bath

 

Rusty Turns 50

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No better way to bring in your 50th year than with a Ruck, a pair of Depends, an Old Man Strong Tshirt a giant balloon, 2 dogs, a crazy, creepy clown, Murph and a few of your best friends.

This is just what we did this morning at 5 am to celebrate Rusty's 50th birthday. 

Good times

Murph

Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

For time.  Wear a 20 lb ruck or vest if you have it...or a clown mask

 

 

October 4,2016

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Day started with a good breath session. Whmx3 +pushups

 

rrl warmup

then  

daniel

50 pullups

run 400

21 thrusters @95

run 800

21 thrusters @95

run 400

50 pull-ups  

for time

Trevor did so well on this one. He went unbroken on the entire workout right up to his 46th pull-up on the last set. With this pace he set a new gym record at 13:36 which is incredible to me.  

I came in around my normal time at 16:02 which is not far off my best.  

 

Great job job to everyone