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

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

 

Burpee Madness

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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.

Travel again

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"True enjoyment comes from activity of the mind and exercise of the body; the two are ever united."

Wilhelm von Humboldt

It was so good to get back into the garage this morning and have 24 guys there to workout with me.  Man, is it better to have a group.  Intensity, comraderie, excitement and overall volume are far better and higher when I am with my group.

Unfortunately, I am on the road again but only for a couple of days this time.  When I go, I prepare by first packing my workout stuff. 

Travel workout gear includes:

1 pair running shoes

1 pair of Nano (worn)

1 pair shorts

2-3 tshirts

1 deck of cards, all plastic with 4 jokers

1 jump rope

1 Green band

Ipad or Iphone ready with this link:

http://www.fitnesstruthtv.com/resources/travel-workouts/

I also found this site recently and it does a good job of generating workouts for you:

http://wod-gen.com/exercise/323

I am really looking forward to getting back home and staying for quite some time. 

Another day with the RRLanta in the Florida Keys

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“There is no friend like an old friend who has shared our morning days, no greeting like his welcome, no homage like his praise.

Oliver Wendell Holmes, Sr.”

A text from Chip Lusk came through last night asking if I could work out again this morning.  What a pleasant surprise!

It is so much better and easier to workout with friends rather than to try to go alone.  I would have worked out this morning without Chip, however, getting together with Chip and his Uncle made the start to my day MUCH better.

Since we are still in the heart of a Tropical depression, we decided on a Deck of Cards, one of the best travel workouts.

Chip came up with this one:

Heart=burpees

diamonds=pushups

clubs=v ups

spades=squats

joker=elevated pushups

We then went through a Gratitude Meditation exercise afterward for about 12 minutes and finished the morning off with a nice breakfast and coffee.