von | Lift Heavy Run Long: Recent Episodes
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LHRL® Slack App Weight: 203 -3 lbs Finally got a run in! It’s been a perfect week for workouts. Up every day at 5am to go to the gym, and a 5 mile run today. Will likely rest tomorrow or just go for a walk or easy job. I’m definitely feeling the last few days. […]
LHRL® Slack App I’m going to start this post with something positive. This song came on when I left the gym today and it totally changed my attitude because it reminded me how awesome my life is, has been, and can be. Strength I was so disappointed today. Went 3 x 275, 2 x 295, […]
LHRL® Slack App Weight: 206 lbs +2 Conditioning “Dex” 0:00-14:00 Run 500 Meters Row 100 Calories Run 500 Meters 14:00-28:00 Row 50 Calories Run 1000 Meters Row 50 Calories 28:00-42:00 Run 500 Meters Row 100 Calories Run 500 Meters That was rough. Finished in 40:58. Had about a minute rest between each round. Mostly […]
LHRL® Slack App Strength 3RM Hang Clean Felt pretty good. Was glad to get as high as 175. Mostly powered them. Conditioning “Bay Harbour Butcher” For Time (18 Minute Time Cap) 30 Cal Bike 30 Toes to Bar 30 Burpee Box Jump Overs (24/20) 30 DB Deficit Push-Ups 30 Dual DB Step-Overs (50/35) 30 GHD […]
LHRL® Slack App Weight: 204.4 lbs Training: 20 Minute AMRAP 50 Double Unders 12 Strict Pull Ups 12 Push Ups 50 Double Unders 18-15-12-9-6 Shoulder to Overhead (95#) Today at Olive Branch CrossFit. Made it through the round of 12 Shoulder to Overheads. This is a major scaled version of what the workout was Rx’d […]
LHRL® Slack App Howdy, It’s been a while. I seem to be the king of comebacks the last couple of years. If I’m honest, I probably just enjoy the climb vs. the crest. Anyway, I haven’t done a fantastic job of playing the role of “The Reverend” for a while now. If I’m 100% transparent, […]
LHRL® Slack App Woooo….Ric Flair Dot Gif!!! What a great week! In so many ways I feel like I’m starting my fitness journey over again. I’m starting CrossFit all over again. I’m going deep and 100% trying to channel every bit of this guy that I can: https://vonralls-blog-blog.tumblr.com/post/9956763872/lift-heavy-run-long. I don’t know what ever made me […]
LHRL® Slack App Hey, it’s a Saturday. Let’s play “Things I thought about on my run today.” I wonder if he’s going to pick up that dog’s poop. How can I raise 1500 more dollars for St. Jude. I hope I make it. I’m looking forward to Tuesday’s one mile time trial not to see […]
LHRL® Slack App Be a warrior not a worrier. I saw this on a friend’s instagram feed this morning, and it landed so perfectly. I am a worrier, and it’s kept me from doing a lot of things in the past. I tend to worry about everything. What people will think, am I doing a […]
LHRL® Slack App It feels good to be able to do what you want. Seven years ago I was recovering from a broken foot, leaving the comfort of a good full time job, and working on opening a gym. Here I am hobbling and doing the first ring muscle up in the gym back then: […]
LHRL® Slack App Hey. It’s been a while. I thought I’d check in. They used to say “the world is going to hell in a handbasket.” Today’s version of that might be “the entire world is a dumpster fire.” That might be true to a certain extent, but I want to believe that most people […]
LHRL® Slack App We would like to welcome our good friend Sean Hilsdon into the 50/400 club. He doesn’t just make it into the 50/400 club, he does it with the special notation that he ran 100 miles instead of 50! This entry to the 50/400 club is special to me. We have a lot […]
LHRL® Slack App It’s been a hell of a year. It has been a year completely full of some of the biggest WHAT THE F!@# experiences I’ve ever had in my life. It’s been a life threatening year and a life changing year. The “life threatening” probably influencing the “life changing” more than anything else. […]
LHRL® Slack App Grief. Google tells me that it means “deep sorrow, especially that caused by someone’s death.” It can also mean “trouble or annoyance.” 2019 seems to have served up a heaping helping of grief. It has also, at least for me, served up a little bit of trauma and some serious opportunities for […]
LHRL® Slack App I’m on twitter a lot (@vonralls HMU!). On twitter if you aren’t super liberal you’re an intolerant racist and if you aren’t super conservative you’re a snowflake that wants to ban guns and make everyone gay. There is no middle ground on twitter. Everything and everyone gets set on fire all day […]
LHRL® Slack App This week on the LHRL® Podcast: The air conditioning is not working in the LHRL studio and it’s a bit warm. Nothing is as good as it can be without enough sleep. T his week’s victories. Beefcake gets publicly humiliated as he takes a thumping at the hands of Gavin May during […]
LHRL® Slack App Believe it or not I do not have all the answers. It’s possible I have no answers. Well, maybe I have answers, but they are probably wrong half the time. Who even knows? Nobody. Nobody really knows. We’re all just trying to (hopefully) make ourselves better. If you had ran into me […]
LHRL® Slack App I’m tired and don’t have a lot to say. But I did some chin ups and bench pressing today! More weight than last week, so getting stronger. View this post on Instagram Chin ups this morning. A post shared by Von ಠ_ಠ (@vonralls) on Jul 29, 2019 at 4:43pm PDT Today’s Training […]
LHRL® Slack App Someone said something to/about my wife yesterday that was really bothering her. It was just eating away at her all day and night. I definitely know that feeling. It’s totally fine to take a couple of minutes and consider how something someone said about you makes you feel. Acknowledge it, and then […]
LHRL® Slack App Where were you when you were 21? What were you doing? I got to do a Find My Way podcast with one of the men that made it all the way through The Process at the Special Forces Experience. His name is Stephan Faiazza and he is a 21 year old CrossFit […]
LHRL® Slack App I got to coach a big class this morning at the gym. It looked like this: I got up pretty early today and got to the gym around 6:30AM. Class starts at 9AM so I had plenty of time to train and someone wanted to come in and get their workout done […]
LHRL® Slack App Something really cool happened this past Friday. I decided to go do a class at the gym (Olive Branch CrossFit). We have a fantastic coach named Steven Mathis, and he is also a good friend. We got to talking about me trying to build strength back and easing back into training again. […]
LHRL® Slack App Do you ever stop to think about the amazing opportunities that are all around us? I’ve been watching the HBO series Deadwood for the last couple of weeks. Could you imagine trying to live in one of those mining towns back then? Imagine trying to open up a business. Even if you […]
LHRL® Slack App Do you know what your core values are? I was listening to the Alpha Hippie podcast on my way to work this morning, and he’s doing a series on a course that he has called “Masculine Mastery.” This episode was about core values. He talks about the importance of knowing what your […]
LHRL® Slack App Nine years ago I had been “doing” CrossFit for over a year and had some pretty decent success. Here’s a before and after picture I like to keep around as a reminder: Anyway, I decided that I wanted to “put on some mass.” It was a lot of fun. My coach Doug […]
LHRL® Slack App I am feeling VERY good today. I am also feeling very motivated and inspired. I bet if I started logging it I would find out that my motivation comes in different waves or cycles. Yesterday I did not feel like doing anything. Even things I love to do, I just wasn’t feeling […]
LHRL® Slack App I did a push up!!! I can’t believe it, I’m so stoked!! One week ago I couldn’t push myself off the ground. Check. Me. Out. I feel like such a badass. Yesterday I was really depressed and was telling myself I wasn’t sure I would be able to build any more muscle […]
LHRL® Slack App Got back into the gym today. It’s been a hell of a week. Some good friends of ours lost their 19 year old son in a motorcycle accident this week and I have been thinking a lot about that and we have been trying to help this as much as you can […]
LHRL® Slack App You guys, I did pull ups today! Not a lot of them, actually just two strict pull ups. Last week I couldn’t even hang from the bar so I’m super stoked about that. Strength 5 Sets of 5 Reps Rear Foot Elevated Split Squats Static hang from bar practice Conditioning “Honeycomb” 10 […]
LHRL® Slack App Empathic – showing an ability to understand and share the feelings of another. … Strength – the quality or state of being physically strong. I have landed in a place after the last few weeks where these two things have become very important to me. So important that I feel like I […]
LHRL® Slack App https://youtu.be/B8TtFv3KUvs Sam Renfrow decided to stir the pot. Gavin May is a world-class eater, as is Wilson. Sam managed to mix the words harshly enough to where the only way that Gavin and Wilson can maintain their friendship is to settle a score. The date has been set for Saturday, July 20th […]
LHRL® Slack App I like to have cool names for things. I can’t put my finger on it, but something is about to break wide open for me. I don’t know what to call it or at least I don’t know what to put in the title box or on the image. I know I […]
LHRL® Slack App “Trauma doesn’t have to defeat you. It can be a perfect opportunity for growth. Don’t just make a comeback. Use it as a catalyst forward.” – Matt McWilliams A catalyst forward. I started doing some googling this morning and came across this quote. It was like it was speaking to me. Pointing […]
LHRL® Slack App Mood/Reflections/Rambling: I am running short on time today so don’t have a lot of words. Feeling really good though! Very inspired and motivated. Training: Ran 5k at lunch. It’s getting hot down here in Memphis. -The Rev
LHRL® Slack App Mood/Reflections/Rambling: A little panicked and a little worried, but I’ve learned/am learning that sometimes that can be part of the process. There’s a great Bledsoe Show episode that I started listening to this morning with a guy named Paul Chek. He talks about when you lose your center and start to freak […]
LHRL® Slack App This week we are replaying one of our favorite episodes. Episode #39 from the Sylamore 25K and 50K. We think it’s worth a revisit! Enjoy. Last weekend, we had an awesome crew of folks get together and run the Sylamore 25k/50k. This is my third year participating, and I think I enjoy […]
LHRL® Slack App Mood/Reflections/Rambling: I stayed home with the kids today. Luckily I sometimes have that option with my work. My Son had a basketball tournament all day so it was just me and my little one. When I work I like to take walking breaks every hour or so. It keeps my flow going. […]
LHRL® Slack App Mood/Reflections/Rambling: Today is Father’s Day! I haven’t done too much today. I had to get the yard mowed early because it’s supposed to rain tonight and the rest of the week I think. Mood is pretty good and positive. It was nice to spend a day hanging out with my family. My […]
LHRL® Slack App Mood/Reflections/Rambling: I got to be around a lot of people today at the gym. Normally I don’t like being around a lot of people, but many times at the gym a lot of people will show up to workout and it gets me fired up to coach the class. Today was one […]
LHRL® Slack App Mood/Reflections/Rambling: Ok, gang, I’ve grown super tired of typing and speaking the word “Rhabdo” so I’m done with it. I’m ready to move on. I’m turning my back on rhabdo. Yes, I will be recovering and making my comeback for a while now, but really I’m just tired of it being a […]
LHRL® Slack App Mood/Reflections/Ramblings: It’s my birthday! 44 years old. Boy what a year it’s been. Do you ever wish you could go back in time and talk to yourself in the past? What would you say to them. I’d have a lot to say to one year ago Von today. Happy to march onward […]
LHRL® Slack App Mood/Reflections/Rambling: Cautious and trying to watch and listen intently. I was a guest on a podcast called the “Up Before You” podcast. It should be out in a week or so. Anyway, when I hung up with the guy I realized that I had just spewed out a whole bunch of stuff […]
LHRL® Slack App Mood/Reflections/Rambling: I am very happy today. I’m in a great mood. I’m really enjoying this new lens that I’m looking at everything through. I’m taking a lot of things in and noticing that there needs to be action taken and planning lots of different attacks. It’s great. As I focus more and […]
LHRL® Slack App Mood/Reflections: My mood goes back and forth. Some moments I’m over this whole thing and just want to feel 100% again. Other moments I’m feeling grateful for the reset. I’m learning a great deal of patience. Training: I didn’t do much today and don’t really intend to. I coached the early am […]
LHRL® Slack App Mood/Reflections: Very relaxed today. Recovery is a good word. I’ve been coaching a kids class at Olive Branch CrossFit three days a week for the last 5 weeks. Today was the last class. I had 5 boys including my Son. It was a lot of fun to watch them learn to move […]
LHRL® Slack App Mood/Reflections: I want to make a note that I really let some negativity slip into my attitude yesterday. Just for a minute though. It’s all good. I’ve been listening to a podcast called Lionheart Radio a lot lately. On a recent episode he made the statement “feed the good wolf and be […]
LHRL® Slack App Mood/Reflections: This one is a little hard to explain. Last night when we finished recording the podcast, Amanda told me that I was very “clear” or had a lot of “clarity.” That’s how I feel these days more and more. “Present” might even be a better word for it. I feel as […]
LHRL® Slack App Mood/Reflections: I’m excited! Feeling really good about how things are progressing. I’m being very cautious about proceeding, but got to do some really fun stuff today. Very positive progress. Training: I coached the early AM classes at Olive Branch CrossFit again today. I started the morning with 20 minutes of ROMWOD, then […]
LHRL® Slack App Mood & Reflections: Positive and hopeful are great words to describe how I’m feeling today. About 5 weeks ago I got broken. Broken in a way that I have never experienced before. While I was running this morning it became clear to me that because of this experience I am seeing my […]
LHRL® Slack App Day Two I was up early this morning to coach the 5 and 6 AM classes at my gym, Olive Branch CrossFit. I got there a little before 4:30 AM so I could get everything turned on and still have time to sneak in a ROMWOD session. I had time to do […]
LHRL® Slack App If you want to know more of the backstory on how I got rhabdo and my adventures in the Hospital, you can go listen to the last few episodes of our LHRL podcast. Mainly this one: https://www.liftheavyrunlong.com/lhrl-147/ It’s a pretty crazy story and as I’ve slowly began to recover from it I am […]
LHRL® Slack App It’s that time of year again when the “summer shred” challenges are in full swing at gyms everywhere. I thought I would share a few tips with you that I think can help give you a better chance to be more successful and maybe win that sweet pot of cash at your […]
LHRL® Slack App Happy New Year (yes, I’m a little late — there is a lot of stuff going on). Do you do the New Year’s resolution thing? I sometimes do but it’s usually something I won’t stick to or something that, if I’m honest with myself I really don’t care that much about. This […]
LHRL® Slack App Doug Larson is one of the smartest people I’ve ever known. I remember working out one day and he was asking me if I ever thought about selling courses online to teach people how to do some of the computer stuff I knew how to do. It seemed so foreign to me. […]
LHRL® Slack App It seems in retrospect at the end of the year, lots of people are very negative on how the last 365 days happened. I have been one of them. But going into 2018, I was hopeful. Well, I was summoning the ever bit of hope I could. 2017 was a very hard […]
LHRL® Slack App A few months ago I would have said that 2018 can die in a fire. However, nearing the end of the year, I have gained some unexpected perspective, drive and motivation. So, 2018 was a year to learn lessons it seems, and for that I am very grateful. I got to a […]
LHRL® Slack App Something to improve upon Being in the moment. My friend Brian told me this week, “I’m just trying to get better at being in the moment…” That stuck with me. It took me back to an epiphany I had a few years ago. Here’s a little back story, when I first started […]
LHRL® Slack App Something we will improve upon Ok, now that I’ve gotten my training somewhat under control I am going to set my sites on nutrition. I’ve put it off long enough. I don’t count macros or anything, but I eat way too much junk and it’s time to cut it out. I installed […]
LHRL® Slack App I started a two week free trial at CrossFit Memphis around October 11, 2009. When that two week trial was coming to an end, I was starting to worry. I wasn’t exactly sure how I was going to explain to my wife how I was going to pay $150/month for this new […]
LHRL® Slack App Something we will improve upon Read this article: https://medium.com/@MarkManson/stop-trying-to-change-yourself-e77bb057ade1 It’s pretty great, and I am terrible about getting my identity involved and I’m going to try to focus on that a lot more: “Here’s the problem with using the word “change:” it gets your identity involved. And when you get your identity […]
LHRL® Slack App This is fun because I am now in the 100 + 400 club. I just thought I’d throw that out there before we get started on this chapter. When I first started working out, I didn’t know how runners trained. I had no preconceived ideas about how you were supposed to train […]
LHRL® Slack App I’m going to tell you a long story, one blog post at a time. Pieces of it I may have told before, but I really want to lay out the whole thing in as much detail as I can remember. I’ve been reflecting on my fitness journey a lot lately and thinking […]
LHRL® Slack App Something we will improve upon Running. I have the St. Jude Marathon on December 1st (Please go donate to my fundraising page: http://heroes.stjude.org/vonralls ), and I registered for the Sylamore 50K today which will be in February. I’ve really neglected my running for a long time. Look, I guess I’m just naturally […]
LHRL® Slack App Something we will improve upon I’d like to pay attention to helping people a little more. I mean look for opportunities to help people improve. Either inside or outside of the gym. It hit me this week that there is a lot of knowledge that I could share with people, but I […]
LHRL® Slack App Something we will improve upon Slow down! This week has turned out to be a very busy one. It started with four days of Vacation to Pensacola Beach on Saturday, then back to work and my wife went out of town. It’s been fun, but I need to do better at slowing […]
LHRL® Slack App Something we will improve upon What a week. I need to be mindful of the things I say before I say them. Sometimes things just come out of my mouth without me processing what they mean. I think someone said this about Elon Musk when he was doing the famous Joe Rogan […]
LHRL® Slack App We have a lot of judgement going on these days. People want to judge politicians, judge people who say they were harassed. You can go on Facebook or (especially) Twitter and see someone calling either the newest Supreme Court nomination or the woman who is accusing him of assault some flavor of […]
LHRL® Slack App Something we will improve upon Strength work. It’s been way too long since I’ve been on a legit strength cycle on top of CrossFit. I don’t think I’ve lost too much strength, but I’m ready to put in some heavy lifting. We’ll be starting a new program at my gym on October […]
LHRL® Slack App Paradigm Shift A fundamental change in approach or underlying assumptions. Wow, that really is enough words for this post if you think about it. I don’t need to write anything else. Just read that sentence over and over to yourself and consider how powerful it is. What is your approach? What are […]
LHRL® Slack App Stoke. Encourage or incite (a strong emotion or tendency). Stoked. Excited or euphoric. In the skateboarding world you will hear these words pop up a lot. We get “stoked” when we see someone do an awesome trick and then we want to try it. Or we try to “stoke” skateboarding and get […]
LHRL® Slack App Something we will improve upon Alright! I’m super pumped about all the opportunity to improve. Seriously, that probably sounds weird. I’m doing very well with the meditation app, and it works wonders. However, for whatever reason I just fell apart last night. I was grumpy and mean to everyone. I don’t really […]
LHRL® Slack App Something we will improve upon I have a correction from last week. The meditation app that I mentioned is called “Oak” not “Zero.” (You can find both of those here) The zero app is an app that tracks your fasting hours. I tried the Oak meditation app today for the first time […]
LHRL® Slack App I am a sham. A couple of weekends ago a friend of mine sent me a text message to tell me that someone recognized his LHRL shirt while he was out shopping. A person that he did not know came up to him and said, “Von Ralls is a sham.” Then he […]
LHRL® Slack App Intro Since I had the amazing opportunity to start my fitness journey almost 10 years ago in a CrossFit gym, I have a bad habit of assuming that most people know how to go about getting started with Strength & Conditioning while also running either short or long distances. When I started, […]
LHRL® Slack App Something we will improve upon I am really focused on improving my attitude and eliminating negative thoughts. I started paying attention to the thoughts bouncing around in my head, and I realized that almost all of them are negative. Whatever it may be, training, money, work, etc. It’s never going to be […]
LHRL® Slack App It was a long weekend for me (Labor Day Weekend). If I am lucky, a long weekend means that I can go with my wife and kids to my in-law’s house on the Tennessee river. It’s super nice and super fun. We have our own boat docks, boats, 4-wheelers, plenty of beer, […]
LHRL® Slack App Welcome to the first “lhrl.life” Updates & Checkins. This is where we are going to pop in for regular updates on how the LHRL life is going for us. If you’re interested in blogging your progress and updating, just shoot an email to von@liftheavyrunlong.com Thanks, and enjoy. Something we will improve upon […]
LHRL® Slack App I’m a Michigander through and through and I love being outside running on trails, hiking, gardening, cross-country skiing, kayaking, camping, and snowshoeing. I started running for health and fitness at age 13 the summer of 1984 and finished my first trail race sometime in the early 2000’s and have been trail running […]
LHRL® Slack App Gary Cail is 42 years old, been married for 10 years and has a blended family with 8 children, only 3 of which are still at home… all the rest are adults themselves, and moved on and out! Currently, Gary is the Regional General manager for Stanley Security for Tennessee/Arkansas/Mississippi. He has […]
LHRL® Slack App Have you ever felt hopeless? Don’t you hate the feeling of being sick, tired, overweight, insecure, and fatigued all the time? I have some people that I would like for you to meet. Their names are Kelly and Lorgene Gilbert. Kelly and Lorgene are on a awesome and inspiring fitness journey. This […]
LHRL® Slack App “It becomes a strange situation when you find out that, statistically speaking, your spouse will probably not be around one year from now.” These were the words of Brian Swanson. Brian is a man who I am fortunate enough to be able to proudly call a friend, but more importantly, he is […]
LHRL® Slack App 0-3:30 Intro and Outtakes 3:30-10:00 We sing Happy Birthday to Amanda. How Darby got to Olive Branch. Darby’s Tire & Auto 10:00-20:00 Darby opens up 2nd store in Oxford. His appreciation for his outstanding staff and great customers. 20:00-30:00 Darby’s mancave. weightlifting. Running history. Wilson’s jealousy issues with William. 30:00-40:00 Uber??? The […]
LHRL® Slack App On this episode of the Lift Heavy Run Long Podcast we get a chance to hangout with yet another very interesting and awesome individual, Scott Hollis. Mr. Hollis is a Lawyer and also a member of our gym, Olive Branch CrossFit. We got to talk about all kinds of different topics including […]
LHRL® Slack App I forgot to press “record” on the camera until about minute 15 of the podcast, so if you watch it on youtube….be patient. Have an outstanding day! This was EASILY one of (if not the) funnest episodes ever! Not only do we have an awesome guest host, we got to hang out […]
LHRL® Slack App This week on the Lift Heavy Run Long Podcast, we got to chat with Elijah Hassertt. Elijah is an excellent example of the discipline and motivation necessary to compete at a high level in both strength and mountain running events. Elijah ran his first half marathon at the age of fourteen under […]
LHRL® Slack App Debbie Lindsey On this episode of the LHRL Podcast, we’re super excited to have been able to sit down and chat with Debbie Lindsey. Debbie is a VERY inspiring individual. People like Debbie are the reason that I wanted to get into the CrossFit business. When I see people come into the […]
LHRL® Slack App Paul DeAngelis On this episode we sit down with Paul Deangelis. Paul is the Head Coach at Total Balance (http://www.totalbalance.ca) and Head Guide at Mountain Climbing Adventures (http://www.mountainclimbingadventures.com/). You can follow Paul on instagram at @coachpauldeangelis This is one of our favorite episodes so far. We talk about training, mountain climbing, fear, […]
LHRL® Slack App On this episode we chat with Josh Otero. Josh is the CEO and founder of Recover Faster. Josh has been an athlete his entire life, including a collegiate gymnast. While in the business world, Josh reduced his stress through many activities and became a CrossFit coach, Spartan coach, marathoner, ultra-marathoner, and a […]
LHRL® Slack App On this episode we get to chat with Spartan Pro Team member, Isaiah Vidal. Isaiah is a pretty impressive young man. At the age of 23 he’s already completed 2 Death Races. When Isaiah decides that he wants to accomplish something he doesn’t let anything get in the way of getting there. […]
LHRL® Slack App We had yet another awesome time talking with Janice Ferguson this week. Janice is a pretty amazing individual. CrossFit competitor, Gym Owner, American Ninja Warrior, Broken Skull Challenge…the list goes on and on. And then, she drops something on us we’ve never heard of before, the SISU Iron race. We’re going to […]
LHRL® Slack App We had a really fun time chatting with Alex Viada of Complete Human Performance. I’ve been following Alex for a long time, but this was my first time getting to talk to him. He’s always been someone I looked up to because of all of the impressive numbers he’s put up and […]
LHRL® Slack App I heard Thomas on the Barbell Shrugged podcast the other day, and immediately knew we had to talk to him. This guy is awesome! Thomas has a lot of cool stuff going on, and we will definitely be talking to him again soon. Here are a couple of his websites to check […]
LHRL® Slack App I first met Valerie when I had the privilege to call her my coach a couple of years ago. I had followed CrossFit Endurance and Pose for a long time so when I found out she was going to be my coach I was SO excited. Since then, we’ve done a […]
LHRL® Slack App In case you are living under a rock and haven’t heard yet, we’re starting a challenge on May the 1st called the #goalgetter challenge. More info here, but basically it’s a six month challenge to help you reach a six month goal. At the time of this writing, we are 1 week, […]
LHRL® Slack App Here’s the definition of the word grateful: “Appreciative of benefits received.” A forum thread got started on the Barbell Shrugged Overtime website yesterday and the instructions were to post everyday 3 things for which you are grateful. This is a fun little exercise, and if you aren’t use to thinking much about […]
LHRL® Slack App I’m more excited about this episode than I have been about anything else in a long time. This week we got to chat with Mrs. Brandi McGoldrick. She’s an awesome athlete, coach and just an all around awesome person to talk to. I think there are a LOT of things that many […]
LHRL® Slack App 2 Grown Men And Their Quest For Their 5th Subscriber Last week, Von and I did our first ever podcast (technically it’s a “vodcast” I believe) for Lift Heavy Run Long. I had SO much fun with it that I could hardly stand it. To be honest, our first episode was really […]
LHRL® Slack App Use the form below to tell us your story, and upload an image. Need some help with what to write? Here’s a little guide for you: Name: Age: Years training: Favorite Lifts and PR’s: Fastest Mile: Fastest race times: Strongest Deadlift: Longest official run: Days per week you lift: Days per week […]
LHRL® Slack App Welcome to the club, Kenneth, and congratulations!! Here’s a little info on this awesome dude, and more proof that you can lift heavy and run long: I have been fascinated with Ultra-marathons since I first read about them in Christopher McDougall’s “Born to Run” I had always believed that running farther than 26.2 […]
LHRL® Slack App I’m excited to make another addition to the 50/400 Club. Please welcome, Wilson Horrell. This particular one is pretty special to me. I met Wilson a couple of years ago when he wandered into my gym, Olive Branch CrossFit. I’ve had the privilege of watching him go from “waddling” 5K’s to now running Ultra […]
LHRL® Slack App It’s really cool to meet new people out there on the internet that come across this site and decide that they are going to get themselves into the “50-400” club. It’s even cooler when I get to watch them achieve this goal via social media. The newest addition to the club is […]
LHRL® Slack App The Tupelo Marathon and another amazing race experience is in the books. I love traveling to races. It is always a fun experience. I signed up for this race and booked a hotel to stay in several months ago and actually thought that it would be an easy, flat course. It’s in Tupelo, MS […]
LHRL® Slack App May 15, 2015 I had what I would consider a most humbling experience earlier this week. Amanda and I were fortunate enough to have the opportunity to do some volunteer work for a good cause on a beautiful day, for some wonderful people. I received a text from my friend Brandon Reilly, […]
LHRL® Slack App CLICK HERE TO CONTRIBUTE TO THE CAUSE Welcome to my page! My name is Wilson Horrell (aka Beefcake) and this year I am going to tackle the St. Jude Marathon. At 6′ tall and 250lbs, I am far from a competitive runner, but I do enjoy the exercise and very much like […]
LHRL® Slack App April 13, 2015 Sunday, April 12th was the Rebel Man Sprint Triathlon in Oxford, MS. I kinda signed up for this thing on a whim, and was not real sure how to feel about it. I signed up while lying in bed surveying facebook. I saw a few people that I know, […]
LHRL® Slack App I have been pretty excited about the response to the 6 and 4 Week Programs that I recently put out there. I would love to hear from you if you are following one of the programs to see how you like it and how I could make them better. One thing everyone […]
LHRL® Slack App A while back a friend of mine, Brad (Guy in the picture), came to me about 4 weeks out from 26.2 miles and said he didn’t feel like he was really trained for it. He had been pretty sick, and hadn’t really trained for a couple of months. He wasn’t planning on […]
LHRL® Slack App Sylamore 50K February 21, 2015 ***Before I begin my race report, I would like to give my sincerest thanks to Brian Williams, who took time from his own training, family, and life to guide me along this path. He actually ran with me, at my pace, while educating me on nutrition, strategy, […]
LHRL® Slack App I recently read an article by a seeming literary genius named Mark Manson titled “The Subtle Art of Not Giving a F*ck” i suggest you stop RIGHT NOW, and read the article. While it might sound like an article to be read simply for humor (and maybe it was, and I just […]
LHRL® Slack App I am sitting in my hotel room in Downtown Memphis the night before the St. Jude Marathon. When I signed up as a “Gold” Hero to raise $2500.00 I had no idea that this is what they meant when they told me I would get 2 nights at a Downtown Hotel. Look […]
LHRL® Slack App I have been reflecting a lot lately on the things that I have accomplished in the last few years. I think it is important for us to look back at all of the things that we have done well and think about why they worked and how we can apply those lessons […]
LHRL® Slack App Hey. You see that guy in the picture above, number 85 for Ole Miss, Cory Peterson? Well, that’s me! At least it was for a day. In Fall of 1994, I was playing high school football with some real studs, myself excluded. Trey Belcher, who had an exceptional career as a receiver […]
LHRL® Slack App This is, by far, the most excited that I have ever been to sit down and write a blog. The reason for this is because yesterday was Wade’s Wades Big Adventure, a trail run at Shelby Farms, which was the farthest distance that I have ever ran. It was originally billed […]
LHRL® Slack App So, If I learned anything from running the 25K at Stanky Creek, it was this…..SOMETHING HAS TO GIVE. I simply cannot reach my goal of running a 50-mile ultra marathon while eating the same poor diet that I have been eating. Intellectually, I know this, and have known this. I have talked […]
LHRL® Slack App The Stanky Creek 25/50k was a grueling event at 5:45am, even though the race didn’t start until 7am. When you have friends like mine (Von Ralls, Brian Swanson, Greg Perry, Chris Perry , Brad Montgomery, and Mark Fortune…let me know if I forgot any of you as*holes), there is no “safe” place. […]
LHRL® Slack App September 4, 2014 I am the laziest person in the world. Period. End of story. There is nothing that you can do, that I can’t do… slower. I like sitting down, but i love reclining. I like relaxing, but I love napping. I like people, but I love people who make me […]
LHRL® Slack App August 24, 2014 Most every problem that I have encountered in my life has originated because of one or both of the following reasons, either me taking myself too seriously, or my desire to control the outcome of different situations. I read into what people say, or how they look at […]
LHRL® Slack App One of my athletes (and friends) Wilson aka “Beef” (if you aren’t reading his blog you should be) joined me and a couple of friends for a 10 mile trail run this past weekend. He asked me if he could join us and of course I told him he was more than […]
LHRL® Slack App Around three years ago, I found myself at the lowest point in my entire life, I was just out of a drug and alcohol treatment facility, weighing around 300lbs, going through divorce, living with my dad and step mom, and had very little desire to participate in my children’s lives, nor did […]
LHRL® Slack App Before I get into this particular blog post, I would like to throw out a few pre-cautionary statements. First and foremost, this particular post, I would imagine, will be a complete waste of your time, which you will never get back. It is primarily b*tching and moaning. I don’t have any particular […]
LHRL® Slack App This Saturday, July 26 I competed in the 3rd Annual CrossFit for Kids, to benefit St. Jude. It was a helluva event put on by the fine people at DeSoto CrossFit. There were over 200 participants, and the place was jumping! You registered in teams of 2 with a co-ed partner. Coincidentally, […]
LHRL® Slack App Yesterday was the Mightymight Triathalon in Forrest City, AK. The race consisted of a 1/3-mile swim, 13-mile bike ride, and 3 mile run. Having never participated in a race like this, I had no idea of what to expect. Fortunately, people who have vast amounts of knowledge about these kinds of things, […]
LHRL® Slack App I recent celebrated my 3 year birthday of sobriety from drugs and alcohol. I could not help but reflect on all of the good things that have come about, because of my new life. I see virtually zero parallels between my life today, and the life I was living 3+ years ago. […]
LHRL® Slack App Thursday, July 3 @ 7pm was The Stars and Stripes 5K, which I was eagerly anticipating the entire week. When I anticipate things, it means that I OBSESS over them. It was the only thing going through my mind. The reason for this is because I had a goal. My goal was […]
LHRL® Slack App I signed up to run the St. Jude Marathon in Memphis on December 6th. I have ran this race a couple of times in the past, but this year I decided to up the game a little bit and do something good for this excellent cause. I initially signed up as a […]
LHRL® Slack App I am fresh off of my recent back injury, and I have made the decision to register for The Mightymite Triatholon in Forrest City, AK on July 26. I registered for this because…I lack the ability to reason, and a friend asked me to do it. My friend happens to be about […]
LHRL® Slack App I started my journey into the world of fitness about 6 years ago now. It has been a REALLY crazy ride. I went from being your average, suburbanite, beer bellied, Corporate job working Dad to an Ultra Marathon running, 400+ lb deadlifting, CrossFit gym owner, running coach, and entrepreneur that has never been […]
LHRL® Slack App Today’s Workout: Warm-Up Drills 1/2 Mile Light Jog 10X 200M runs with 1:30 rest in between. I was a little hesitant to exercise today because, my back has been really sore from a combination of deadlifts, and catapulting about 5 kids around a swimming pool about 1,000 times in the last 2 […]
LHRL® Slack App Another great week of training is in the books! I am so happy to be back to training regularly, and super excited to have some really cool races coming up in the future. There were several benchmarks this week, and I really enjoyed the running. I’m feeling really good about the future. […]
LHRL® Slack App Soooo, yesterday was Deadlift Day. Beefcake’s day. A day for me to attain a goal, which I have been chasing since about day 10. That goal is to deadlift 400lbs. I WAS READY! It was gonna happen. I have never been so sure about anything in my entire life. Quite honestly, I […]
LHRL® Slack App Alright, I am officially the Beefcake Blogger. I think there is something to this blogging thing. When Von suggest it, I thought that it sounded like a pain in the ass (because I am incredibly lazy). However, the last two days of training, I have felt more accomplished than ever before. I […]
LHRL® Slack App It has been said that the fastest way to lose your fitness is to open a gym. I agree, and I would also amend that to say “the fastest way to lose your fitness is to open a gym AND try to do your own programming.” I’ve learned over the last year that I’m going […]
LHRL® Slack App Our kids were sick this weekend so I missed my 20 Mile run on Saturday. I could have gone and done it, but I would have felt like a huge tool leaving my wife for several hours after dealing with puking kids all night. So I skipped it. I figured I’d make […]
LHRL® Slack App So the CrossFit games Open workout 14.4 is in the books. As I have said before, I’m nowhere near the level of CrossFit competitor that will do extremely well in the Open or much less get anywhere close to going to regionals. Remember, that’s not my goal. However, I do love the Open, […]
LHRL® Slack App Given my whole website idea was based on the deadlift, I was super excited about the latest CrossFit Games Open 14.3 workout. Here is what it was: I’ve talked about this before, but I’m not a competitive CrossFit athlete, and I don’t think I will ever be (never say never, there is […]
LHRL® Slack App Next month during my next 50 miler we’ll be climbing up this mountain: Someone asked me a few weeks ago how you train to be prepared for the climb at the 3 mile mark of this 50 mile race. I can tell you that I’m always glad when I get halfway up […]
LHRL® Slack App Got to do some 400M intervals with Mike McGoldrick this morning. I really enjoyed it, and it felt great to be out there running at a higher intensity. More of that next week I hope. Here are my splits (times on the right) we ran 7 400’s and rested about 3:30 in […]
LHRL® Slack App A little Pistol practice, weighted ring dips, some running and squats! Ring Dip 3RM Worked up to 45 pounds, and felt good. After the dips, I got in some much needed pistol practice. I still can’t ditch the weight for assistance. EMOM 8 Minutes 2 Pistols Here’s a video of the 45# […]
LHRL® Slack App Back to what I hope is a normal training routine now. I’m six weeks away from my next 50 mile race, and I’m really excited about training. I’ve set a goal of 10 hours and 30 minutes. Sounds a bit slow (12 minute miles) but for me it would be an hour […]
LHRL® Slack App The St. Jude Marathon was my first ever road marathon. It was the race that hooked me. I would be a distance runner from that day on. I felt something great when I crossed that finish line on that day. Something amazing that only a person that has ran their first marathon […]
LHRL® Slack App It has been a crazy few months, but I’m excited to be training and making plans for races in the near future. Next up for me is the Mississippi Blues Marathon in Jackson, MS on January 11th. After that I’ll be focusing on the Oauchita Trail 50 Miler in April. I really […]
LHRL® Slack App In case you weren’t aware, I broke my foot (not in the gym I dropped a piece of concrete on it) about 6 0r 7 weeks ago. I wore a boot for about 6 weeks and now I’m easing back into training. Maybe I’m not 100% running yet, but I felt really […]
LHRL® Slack App Power Clean 1 RM; 4 x 3 @ 85% EMOM 8 Minutes – 1 Muscle Up 12 minute AMRAP 7 GHD Sit Ups 7 Heavy Kb swings (2 pood/1.5 poodf) 21 Double Unders
LHRL® Slack App Box Squat 5 x 5 EMOM 8 Minutes – 3 HSPU 5 Rounds 6 Pistols 6 Burpees 200M Run Rest 3+ Hours 6 x 200M Run
LHRL® Slack App This has been a long time coming. Honestly, I cannot believe that it is actually happening. I went through this process of finding partners, looking at locations, thinking of affiliate names, and so on for what seems like hundreds of times. People kept asking me, “when’s that gym going to open up?” […]
LHRL® Slack App I got a great question from @smathis2002 on Twitter this morning: Any shoes that are best for crossfit/squats/deads/short distance interval sprints & 5k runs? Lifting This is a timely question as I have recently been testing out something a little bit different. I have always worn Olympic Lifting shoes when I squat. […]
LHRL® Slack App Learning this whole video editing/podcast/talking on the internet thing. It’s tougher than you would think. One day I’ll get really good at it…
LHRL® Slack App What are the benefits of CrossFit? This is a great question. If you know me personally, you know that I’ve had some great success with CrossFit. Going from a sedentary suburban dad to an ultra marathon runner that can deadlift 400+ pounds. So here I am writing this post to answer that […]
LHRL® Slack App Here’s the very first of hopefully very many LHRL YouTube posts. Things most runners don’t do but should #3 with very special guest and friend Doug Larson. Doug shows us some good hip and ankle mobility drills we can do everyday to improve our mobility and make us better runners:
LHRL® Slack App Today was my last day of training for the next two weeks. I’m going in for a “medical procedure” tomorrow (nothing serious) and I can’t train for two weeks after. This will be the longest break I’ve ever taken from training in the last 3.5 years. I’m not sure what I am […]
LHRL® Slack App Interesting twitter conversation last night: The idea of using regular flat shoes when squatting came about when I saw this post on instagram that Carl Paoli had posted on twitter: http://instagram.com/p/Z5-xp1Nfbb/ Here’s the text from the post: If you’re body’s a vehicle, better learn how to drive it.” At least that’s […]
LHRL® Slack App I had a great birthday/Fathers day weekend! I ran a 5K on Saturday night. It was the first 5K I’ve ran in quite a while. I haven’t been running much so I didn’t know how I would do at this thing. I ended up with a time of 21:36. Not bad at […]
LHRL® Slack App I am 38 years old today, and in better shape than I have ever been in my life. Yesterday I discovered a great way to scale and practice pistols. Hold a plate out in front of you. It helps to keep your weight forward so that you don’t fall backwards (which is […]
LHRL® Slack App Bench Press 3RM; 5×3 @ 90% EMOM 8 Minutes – 2 x Overhead Squats Not a PR on the Bench. I would have gone for 190 or 195# if I had realized it. 185# was pretty tough, so I stuck with that. The reps were done at 165#. In light of […]
LHRL® Slack App Monday was not a very strong day in the gym. Not sure if I’m getting weaker or what…we’ll figure it out. Back Squat 1RM; 5×3 @ 85% EMOM 8 Minutes – 3 HSPU Back squat was terrible. Almost failed 275#. It was heavy enough that I knew I wasn’t putting any more […]
LHRL® Slack App Friday’s training! Press 3RM; 5 x 3 @ 90% EMOM 6 Minutes – 1 Muscle Up Press went well. Worked up to a 145 3RM, and did the reps at 130#. Muscle Ups continue to elude me. I didn’t even get one. Twice I got through at the top but my […]
LHRL® Slack App I’ve told my story all around the internet a million times by now. It’s not really an incredible story. I wasn’t obese, I’ve never been disabled or had health problems. Still, I can’t believe some of the things that I have accomplished in the last few years. Sometimes it amazes me. I […]
LHRL® Slack App Great day at the gym today. It is really tough to get out of the bed at 4:45 a.m. some days, but I’m always glad that I got there when I finish training. I am glad I got there today. Here’s the menu: Front Squat 4RM; 4 x 4 @ 90% […]
LHRL® Slack App Took off yesterday to spend the day with the family at a waterpark down in Philadelphia, MS. Back to the gym this morning! Didn’t get a whole lot of sleep last night, so I was just a little bit sluggish today. The agenda: Deadlift 3RM; 5 x 3 @ 90% EMOM […]
LHRL® Slack App I haven’t been posting training lately, but I’m going to try to get back into doing it every day again. I need to keep track of things, and it helps to keep notes and ideas. I felt like running yesterday, so I went out for 5 miles. Here’s the Garmin data if […]
LHRL® Slack App Push. The. Prowler. If you don’t know what a Prowler is or your gym doesn’t have one then you need to either buy one or join a gym that’s got one. Here’s what it looks like: So there are high bars and low bars to push from. I usually grab the […]
LHRL® Slack App There is no shortage of criticism out there for the CrossFit Endurance program. People love to write blog posts about how they know someone who tried to add CrossFit to their Marathon training and hurt themselves so CrossFit Endurance must be really bad! This kind of crap is everywhere on the internets. […]
LHRL® Slack App Because my training is so different than most runners out there in the world, it can sometimes be interesting talking about training with other runners. We don’t often speak the same language. I don’t know what it’s like to run 50+ miles in a week, and your average runner doesn’t know what […]
LHRL® Slack App I’m an IT guy by day, and I’ve been working in the field for almost 13 years now. Before that I played guitar in a band. That was awesome, but there came a point when I realized I just wasn’t good enough to make a living out of playing guitar. Anyway, we […]
LHRL® Slack App Definitely felt all that Cinco De Mayo cheat meal junk today. Still a nice training session… Front Squat 3RM; 4 x 3 @ 90% Snatch Deadlift 3 @ 70%; 3 x 3 @ 80% Worked up to 215# on the 3RM. Still not up to the 225# PR, but 10# better than […]
LHRL® Slack App After coaching the running course last night I didn’t feel like getting up this morning at 4:45am to get to the gym so I went over to a friends gym by my work. CrossFit Collierville in Collierville, TN: Barbell Row 4RM; 4 x 4 @ 90% EMOM 8 Minutes 2 x […]
LHRL® Slack App Bench Press 4RM; 4 x 4 @ 90% Worked up to 175# on the 4RM and did the sets at 155#. Felt good. Probably should have gone heavier. Then… 4 Rounds 15 Kettlebell Thrusters (Weight for Unbroken) 20 Walking Lunges 15 Burpees So this was brutal. 15:07. I thought I could handle […]
LHRL® Slack App March 6th: http://www.liftheavyrunlong.com/?p=707 Back Squat 4RM 250#. Today, 275#. Boom! Back Squat 4RM; 4 x 4 @ 90% The only bad thing about getting stronger and lifting more weight is that those 90% reps get really tough! 🙂 Worked up to 275#. I went from 225# right to 275#. I was feeling great this […]
LHRL® Slack App I’m coaching a running class for 6 weeks at Faction (my gym). I am having such a great time doing it, and I’m super excited about the attitude of everyone in the class. They are really fired up about learning running technique, and some of them are looking forward to running their […]
LHRL® Slack App Day 1 of Week 1 (of 4) Front Squat 3RM; 4 x 3 @ 90% EMOM 8 Minutes 3 Power Cleans @ 70% of 1RM Worked up to a 205 3 rep max, and then did the sets at 185#. So I didn’t quite make it to my 3RM PR of 225#. […]
LHRL® Slack App Ted sent in a question… How do you fit running in with heavy squats? That has been my greatest challenge. I don’t run much the day before (so my squats don’t suffer) but I’m wrecked for days after squat day. My squat workouts are pretty brutal. I’m wondering how I can keep […]
LHRL® Slack App I got a couple of really good questions today, and thought it would be great to answer them on the blog. Here we go with the first one… From Gabe on the Facebook Page: Where did you start and how long did it take you to get your Deadlift over 400#s? I […]
LHRL® Slack App The Ouachita Trail 50 Miler did not disappoint this year. It is always a great race, and this time was no different. I had a lot of “lessons learned” and saw a lot of things that I worked on in training go very well. Even though I didn’t make the 10:30 goal […]
LHRL® Slack App Fun day today. Started out with Front Squats: Front Squat 3RM; 5 x 3 @ 90% I’ve really got to start recording this stuff. I worked up to 225# for 3, but I’m still not sure if that’s a PR or not. I’ll have to do some digging. At any rate, it […]
LHRL® Slack App I’m super excited to now have Jason Dickenson added to our Athletes page!! Jason and I have similar stories. However, he’s an Ironman and almost all his lifts and race times are bigger and faster than mine! I’ve got some catching up to do!! I’m really excited to have met Jason on […]
LHRL® Slack App This is Pinnacle Mountain where the Ouachita 50 miler takes place in a couple of weeks. (Image from VisionMena.com) Once the race starts, you run about 3 miles and then you have a 700 foot climb over this bad boy. It makes a pretty big difference in the first section of the […]
LHRL® Slack App This past weekend I had the incredible opportunity to go through the Crossfit Endurance Trainer Course at Crossfit Mayhem in Cookeville, TN. I had been looking forward to attending this thing for a while and was very excited for it to actually be here. I’ve been following Crossfit Endurance and Brian Mackenzie […]
LHRL® Slack App I always get really excited when the Crossfit Games Open comes around. It is a lot of fun, and I really enjoy seeing how I stack up against other local Crossfitters and even the national competitors. The one problem I run into though is that I get depressed when I start looking […]
LHRL® Slack App Got to the gym late today and skipped the running drills… Strength Bench 4 Rep Max; 4 x 4 @ 90% of 4RM Barbell Row 4 Rep Max; 4 x 4 @ 90% of 4RM Worked up to 165#, and it was hard. There wasn’t a spot around so I felt like […]
LHRL® Slack App Running Skills/Drills – 15 Minutes Deadlift 4 Rep Max Worked up to 315# and decided to go for 365# right from there. Last week I pulled 345# for 4 so I wanted to get after 365# today. I missed it. I pulled it 3 times pretty well, and missed the 3rd pull. […]
LHRL® Slack App Not a lot to chat about today. I did all that yesterday. Just putting in work… Running Skills/Drills 15/20 Minutes Bunny Hop Drill x 5 Wall Drill x 5 Jump Rope Drill x 5 Strength Press 4 Rep Max; 4 x4 @ 90% EMOM 10 Minutes – 2 Jerks @ 75% Worked […]
LHRL® Slack App Well, week one is in the books. 5 more weeks left until Ouachita 50. It was a great week. The Crossfit Games Open started, I held a running clinic at Faction, and got some pretty good training in. Next weekend I will be attending the Crossfit Endurance Trainer Course at Crossfit Mayhem […]
LHRL® Slack App Great day in the gym, but I’m wearing down a little. I may need to take off tomorrow. We’ll see. With the Crossfit Games Open WOD 13.1 being announced today, I will probably be doing that on Friday morning so depending on what the WOD is I may take a rest day […]
LHRL® Slack App Another great day at the gym. Loving being back at it! Running Skills/Drills – 15/20 Minutes 4 x Wall Drills 4 x Hop/Lean Drills 4 x Jump Rope Drills Strength/Conditioning Deadlift 4RM EMOM 3 x Power Clean @ 70% Worked up to a 345# 4RM on the Deadlift. Felt pretty good about […]
LHRL® Slack App Disney trip was incredible. We had a great time! It was an excellent opportunity to disconnect and just spend time with the family. I really needed it. In addition to family time, this vacation provided me with the opportunity to reflect on work, training, and everything I have going on. I’ve […]
LHRL® Slack App Sometimes an event happens that causes you to refocus, seriously evaluate your situation, look at what you’ve been doing and make adjustments to achieve your goals. Not everyone is smart enough or humble enough to recognize when these events occur though. If you are lucky and humble enough to recognize these events, […]
LHRL® Slack App It’s been a great week! Kicked it off with a big Squat PR @ 320# so that’s always good. This morning wasn’t so awesome, but I put in the work: Front Squat 1 RM PR is 260# and I just barely got 255# this morning. Not letting that bother me though, I’m […]
LHRL® Slack App I wasn’t able to make training Tuesday, so I made that workout up today. It started with Handstand Pushups: EMOM – 12 Minutes – 2 Deficit Handstand Pushups (Off a 45lb. Plate) These were much harder than I thought they would be. Video of the first two: After these I had to […]
LHRL® Slack App I got a bunch of questions from a friend of mine that is going to make his first trip to Sylamore next weekend, and as I was answering them I realized it might make a great blog post. So here they are… (1) What do you wear in this race? It’s […]
LHRL® Slack App This is the last week of training before race week! Sylamore 50K is next Saturday. I am focused on this race probably more than any race in the past. I’m not sure why, but I think it is probably because I put such a huge PR goal out there. 5 hours and […]
LHRL® Slack App Sometimes you just have a bad day in the gym, and sometimes you can turn that bad day around. This is what I was supposed to do this morning: I played around with the handstand walks for a while and jumped into the lifting. Awful. I really need to spend some […]
LHRL® Slack App Haha! This was a really tough workout, but I loved it! It was hard and I was drained, but I’m feeling really really good! I hope I feel this good at Sylamore! Skill 1 Rope Climbs EMOM 12 min Done. Felt Good. Weightlifting Power Clean 10 x 2 @ 75%; rest […]
LHRL® Slack App First things first. Last night I got registered for the Crossfit Endurance Trainer Course in Cookeville, TN in March!! It’s taking place at Crossfit Mayhem (Rich Froning’s Gym) and Brian Mackenzie of Crossfit Endurance will be on hand instructing!! I am super PUMPED!! Today’s Training: Weightlifting Snatch 1RM Clean & Jerk RM […]
LHRL® Slack App Training for Monday, January 28th, 2013 Skill 6 HSPU EMOM 8 min Felt ok. I got the first round of six without kipping then had to kip the rest. Not too horrible really. Weightlifting Power Snatch 10 x 2 @ 75%; rest 1 min Heaving Snatch Balance 1RM 95 lbs. on the […]
LHRL® Slack App Had a great weekend long run. 20 miles at a local trail. Here are the splits: On the first 10 miles I really thought we were running too fast and I was expecting a pretty big bonk on the second loop. I was running with my normal running partner’s Shawn and […]
LHRL® Slack App It’s been a pretty good week of training. MLK day was Monday, and I was off of work so the family and I headed to the lake house in Mountain Home, AR. Since I couldn’t get to the gym I made sure to find some work to do. There’s a gnarly hill […]
LHRL® Slack App It’s been a great week in training. It’s been tough, and I’m happy to be getting a little rest today. I got a couple of questions from the FB page that I thought would be fun to answer. So here they are… Katie says: Is there such a thing as too much […]
LHRL® Slack App Wow, lots of awesome stuff going on right now! I went swimming on Sunday. It went pretty well. Here’s what I did: 4 x 50M 2 x 100M 4 x 50M It was a rest day so I didn’t want to push it too hard. I just need to start swimming regularly […]
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Mobility
I was pretty frustrated when pistols came up in a workout earlier this week. I can handle pretty much any workout that comes up without scaling. Even now I can get a muscle up or two. I still can’t do pistols though, and it kills me. I know that it is an ankle mobility issue, and I decided this week to make mobility a priority daily. Multiple times a day even. I had a great conversation with Faction coach Doug Larson this morning, and he showed me a few great mobility drills that I can do every day to work on my ankle issues. I really wanted to make a video, but the gym was too loud this morning and I didn’t really have the time. So I’ve found a couple of good mobility WOD videos that deal with ankle mobility and show the same movements that Doug recommended this morning. Here we go, first is a video talking specifically about pistols and problems that ankle mobility can cause:
Second, check out the drill he gives the guy in this video. Sort of the same as one of the movements Doug gave me, but you can do it without the band if you want:
Third, this video shows a little bit of the wall drill as well as a nice drill with a band that you can do. If you don’t have a “Super Friend” you can just wrap the band around a post or squat rack or something like that.
All of these drills are great, and I plan on adding them to my daily routine. Like Doug told me this morning though, it isn’t going to help to just do mobility work once a week. You can’t just do it one day, wait a week and then do it again. You have to make it a regular thing in order to really see improvement. I also picked up a copy of this mobility seminar, Maximum Mobility, at Fitr.tv. It’s a video of Doug talking all about mobility. There is a ton of great information in there, and I highly recommend it.
This isn’t just important to me so that I can do a beautiful pistol one day. It’s important because I know that it has to be affecting my running in some way. Working through my ankle mobility issues can help my running as well as my squat so there is no doubt I need to focus on it. Anyway, I hope that helps answer some of the mobility questions I’ve gotten from several of you over the last week.
Training/Recovery
Training this week was great. I’m pretty excited that I can recover from a Marathon so quickly. I don’t really have a particular recover method or routine, but there are a couple of things I made sure to do this week that I don’t normally do. First, eat lots of good food. Of course, after the race I ate a big cheeseburger but once I got home, I immediately made sure I was eating lots of good food like meats, vegetables, nuts, etc. I’ve also been trying to juice one glass of veggies per day. Second, since I had a mobility kit at home I really focused on rolling my quads and feet and any other parts that were sore or stiff. Lastly, I was in the gym bright and early Monday morning following the race. I honestly think that this is one of the most important things for me. The quicker I can get back into moving around and training the faster I recover. I don’t go 100%. I take it easy and keep the weights light. I don’t worry about times or setting PR’s, I just focus on getting things moving normally again. I think that is a big part of why I can recover so quickly.
Other Stuff
I’m planning on doing a lot of fun stuff this year. I am going to do an Olympic distance triathlon (Memphis in May), Los Locos Duathlon, and I am seriously considering registration for the Rocky Raccoon 100 miler next February. At any rate, I expect to be swimming a little bit as well as finding myself a bike to purchase. I’ll also need to start putting together a little team of pacers/support to go along with me to Texas for Rocky Raccoon. There’s a lot of really cool stuff going on, and I’m pretty excited about 2013. We have a “Goals Board” at the gym this year where everyone has written down things that they would like to achieve in 2013. Here’s mine:
That’s right, a 350lb. Squat, 5 Hour 30 Minute 50K, and a 10:30 50 Miler. I plan on hitting 5:30 at Sylamore next month, and 10:30 at the Ouachita 50 Miler in April. Who knows what else I might get into. Anyway, let me know what you’ve got going on this year. Any big goals? Any awesome races? Let’s hear it…
-V
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Got back into the gym yesterday to begin recovery week. I felt pretty good and did some Thrusters and Double Unders. Didn’t go too hard. Today I felt great though, and I’d say I’m about 90% recovered. Got back into the program today:
EMOM 12 Minutes: 1 Muscle Up
Since I am just now getting muscle ups, I use this time as practice. I wasn’t able to get any this time, but was able to get some good practice in. I’m not too worried about it. Just trying to get moving and fully recover.
1 RM Close Grip Bench Press
I worked up to 185 lbs. I gave 195 a shot, but missed it. My buddy James was training with me today (which was nice) and he got the 195. Then on to conditioning…
3 Rounds
- 30 Second AMRAP – Burpees
- Rest 90 Seconds Between Rounds
Reps went like this: 15, 14, 14. Not too bad for 30 seconds. Then after a 10 minute rest…
3 Rounds
- 30 Second Row for Meters
- Rest 90 Seconds between rounds
Meters rowed: 169, 168, 165
Another pretty decent day in the gym. I’m just excited that I can come in 3 days after a marathon and almost be training at full capacity. That’s pretty awesome.