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    Today's workout:

    Baseline: 20 x Sand Bag Get-ups (each side)

    Work Capacity For Time:
    25 x Burpees
    100 x Wall Balls
    100 x Double Unders
    25 x Burpees
    Strength: Work to 3RM Dead Lift
    Stamina: 5 Rounds, not timed: 3 x DL @ 90% 3RM, 20 x 4-count Mountain Climber, Buddy Carry 50M
    Durability: 1 mile run at moderate pace. Yoga or Active Stretch 15 minutes.

    I subbed 10 minutes of kb windmills and bottoms up press/walk for the 1 mile run. I need to work on my kb skills.

    My work capacity time was 18:14. Worked up to a 350x3 3RM. Very tired today and it felt much heavier than usual. Worked at 315x3 for my stamina.

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    Quote Originally Posted by wearedbleedblue View Post
    Tomorrow's workout:
    Warm Up: ROM Drills. Sprints 10 x 100M (:20 interval)
    Work Capacity: For time:
    50 x Wall Ball, 50 x Pull-up, 50 x Thruster (95#), Run 800M
    50 x Power Clean (95#), 50 x Doulbe Unders, 50 x Push Press (95#), Run 400M
    50 x Push-ups, 50 x Box Jumps, 50 x Burpees, Run 800M
    Durability: Plank holds 3 x 2 minutes each. Stretch.


    Should be interesting. Skip wall balls if you don't have a ball/medicine ball to throw. Sub 150 jumps with a jump rope for the double unders if you can't do them.
    this is serious i must try
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    finally getting back in today. should be good
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    Quote Originally Posted by mxmatt15 View Post
    finally getting back in today. should be good
    Post your numbers
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    to be honest i have not been timing myself yet. i wanted to do 2-3 wks of sealfit to get my body used to it and then start tracking. hows your workout going.
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    Quote Originally Posted by mxmatt15 View Post
    to be honest i have not been timing myself yet. i wanted to do 2-3 wks of sealfit to get my body used to it and then start tracking. hows your workout going.
    Personally I would start timing things right away if these workouts are timing based. Even when you are "just getting used to the workouts". The reason is that beating your times will be very motivational as you go along. For example, recently I decided to see how many kettlebells snatches I could do in 5 minutes without putting it down. Even the very first week I timed and kept track of reps, even though I was just trying it out the first week. Having some sort of tangible target to beat each week helped me push hard even when I didn't necessarily feel like it. Even if your times are bad to start with, it will be very satisfying to see how much they improve. If you don't start recording times until you get decent at the workouts, the improvements seem much smaller by comparison.
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    i guess you do have a point. but im already half way in so i will start next week
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    Start timing today, no need to wait until some arbitrary day like Monday. Every day matters, not just beginning of a week.
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    Today's workout:

    Baseline: ROM Drills. 15 - 10 - 5 Pistol, HSPU
    Work Capacity - 3 rounds for time:
    Run 1 mile, Row 2,000M

    Durability: 50 x GHD sit-ups. 50 x GHD Back Extensions. Active Stretch 10 minutes.

    Did the work capacity in 48:22. Started to get mentally defeated on the rows and slowed down but kept up an 8min mile pace. Not bad for rarely running over a 400m pace.
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    could you explain this to me.....ROM Drills. 15 - 10 - 5 Pistol, HSPU? and how would you preform the rows
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    ROM drills are mobility work. Don't worry about that too much right now. Pistols are one legged bodyweight squats. You can do them from a box until you get the hang out it. HSPU is a handstand push up. You just do a handstand against a wall and push yourself up and down.

    You need a rowing machine/ergometer to do the rowing. I'm not sure where you workout but almost every gym has at least one rower.
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    ok so im really getting frustrated because my POS gym doesn't have the **** i need to do most of my workouts. couldnt do the rows today because there is no row machine. no jump rope. and the list goes on. i go to xsport express so the fckin place is small as **** and has limited equipment. i think im going to start looking for a new gym. i usually go after work so i need something 24hrs but dont want to pay like 50 a month at lifetime. im gonna check out cardinal.
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    Quote Originally Posted by mxmatt15 View Post
    ok so im really getting frustrated because my POS gym doesn't have the **** i need to do most of my workouts. couldnt do the rows today because there is no row machine. no jump rope. and the list goes on. i go to xsport express so the fckin place is small as **** and has limited equipment. i think im going to start looking for a new gym. i usually go after work so i need something 24hrs but dont want to pay like 50 a month at lifetime. im gonna check out cardinal.
    I don't know what any of those places are but good luck.
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    im trying to get 348 grams of protein daily so i wont loose any muscle mass. bit of a challenge
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    Way too much protein. Way too much. Don't believe the hype.
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    ive been told 2 grams per pound
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    Quote Originally Posted by mxmatt15 View Post
    ive been told 2 grams per pound
    Thats very excessive. If you are exercising and eating well you don't need more than 1g/lb of protein. I get by with less than that on a regular basis and I'm actually adding mass.
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    21-15 -9 Pull-ups, Push-ups, Squats
    Means a set of 21 of each, a set of 15 of each, and then a set of 9 of each, all bodyweight.

    Strength: Work to 1RM Bench Press (BP)

    Stamina: Chipper: 15 x BP @ 80% 1RM, 100 x SDHP (75#), Shoulder Mobility Drills
    Work to your 1RM of the day and then take 80% of that and do 15 total bench presses and 100 total sumo deadlift high pulls YouTube - Sumo Deadlift High Pull Courtesy CrossFit Inc.

    Work Capacity: 5RFT:

    * 15 Curtis P (105#), run 400
    For this you go through this sequence 5x as quickly as possible. So you do 15 curtis p and then run a 400. Repeat it 4 more times. A curtis p is YouTube - SEAL Fit Curtis P. You do 15 of them for a set.

    Durability: Sprints: 1 min max effort, 1 min rest, 10 rounds. Breath Control practice and Stretch 15 minutes.
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    Glad to see u doing this mxmatt
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    hell yea bro, ima **** **** up! a big thanks to wearedbleedblue for helping me out
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    Baseline: Run 400M. 4 rounds Bar Bell Complex 75 - 105#. Run 400M
    Work Capacity:
    AMRAP 30 minutes:
    5 x Squat Clean (95#)
    10 x Double Under
    15 x KB Swing (55#)

    -----(segment)-----

    Strength: Work to 1RM Thruster

    Stamina:
    4 rounds, not timed: 3 x Thruster @ 85% 1RM, 3 x rope ascent, Sand Bag carry 200M

    Durability: 3 mile run at moderate pace. 4 sets of 50 4-count flutter kicks. Eccentric stretch.


    I got 15 rounds of the work capacity and I worked up to a 195lb thruster.
    I subbed 3 towel pullups for each rope ascent, so 9 each round. I used a 30lb sandbag and a 35lb kettlebell for the carries.
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    ok time myself today on the ROM drills: 20 pushups, 20 squats, 20 wall balls

    round 1- 2:05
    2- 1:54
    3- 1:56

    didnt finish the durability workout due to having a headache but did as much as i could of the workout. really kicked my ass. felt like yacking after the 75 box jumps
  23. Registered User
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    Quote Originally Posted by mxmatt15 View Post
    ok time myself today on the ROM drills: 20 pushups, 20 squats, 20 wall balls

    round 1- 2:05
    2- 1:54
    3- 1:56

    didnt finish the durability workout due to having a headache but did as much as i could of the workout. really kicked my ass. felt like yacking after the 75 box jumps
    The stamina part was supposed to be done at an easy pace. What did you work up to on the 1RM squat?

    I did 2-3 reps of squats then some box jumps nice and slow but each one explosive. To me, the hardest part was the 800m farmers walk holding 28kg kettlebells. I broke that in to 4 200m walks.
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    that wasn't at an easy pace. maybe im just really slow. i thought i did them pretty fast. what was your time
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    Quote Originally Posted by mxmatt15 View Post
    that wasn't at an easy pace. maybe im just really slow. i thought i did them pretty fast. what was your time
    The timed part was the "Diane" workout of 21-15-9 HSPU and deadlifts. The rest should be done at a leisurely pace. Only the Work Capacity section needs to be timed.
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    ohh lol well i just did it anyway
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    Today's workout:

    Baseline: ROM Drills then 100 double unders AFAP


    Work Capacity: Daniel:
    50 x Pull-ups
    400 meter run
    21 Thrusters (95#)
    800 meter run
    21 x Thrusters (95#)
    400 meter run
    50 Pull-ups
    Durability: Rest 10 minutes. Then: Sprints 12 x 100M (:15 interval). 2 x 3 min plank hold. Active Stretch.

    Finished in 19:52. I think this was the most brutal workout yet. Mental toughness is not where it needs to be yet, found myself quitting on the thrusters and resting too much after the runs.
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    Baseline: 5 Rope Ascents - 15 Body Thrusters (55# KB) - 800 m Run
    Strength: 1 RM WPU ( Weighted Pull Up)
    Stamina: 5 Rounds : 3 X WPU ( @ 85% of 1RM), 15 X DB Push Press ( 35lbs.), PVC Shoulder Drills
    -----(segment)-----
    Work Capacity: Teams of 3 for time: 5 Rounds: Man Makers (35lbs.), KB Swings (55lbs.), 400 M run (Notes)
    Durability: 100 x 4 count Flutter Kicks, 100 x atomic Situps, 1 Mile cool down Run
    Notes: Option to do WOD in two sessions. New to SEALFIT?...read this . Equipment: Rope, 2 x 35# or 40# DumbBells, Pulll-up bar, PVC pipe, 55# Kettle Bell. This workout is dedicated to an individual who everyday motivated and inspired the men at SEALFIT Academy class 5. He was a class act and it was sad to see him go after the Basic Camp. Jim Rutan we thank you. Notes for WC: with a three man team the reps are determined by the runner. Perform Max reps for exercise until runner returns from the 400M, then switch exercises until all three teammates have done all three exercises. Do this four more times. Individuals your rep count will be 10 Man Makers, 20 KB Swings. Body Thruster: Perform an 8 count body builder with a Kettle Bell thruster on the up movement. If you can't figure this out then do a burpee followed by a KB thruster. Atomic situps -keep your legs and chest elevated (the body should be in a "V" position) and simultaneously crunch your upper body and bring your knees to your chest, then return to the "V" position...this equals one rep.

    I won't have a team so I'll be doing them the way they describe it.
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    is that suppose to be done the same day, after the segment? I found todays workout to be pretty easy except torwards the end of the pulls ups. felt like my arms were gonna fall off. and then the sprints, different story
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    So ive noticed that ive lost a little bit of mass, mainly on my arms. so i was thinking of doing one week crossfit and the next heavy weight and low rep workouts. i dont feel like these work outs are really stimulating my bi's or tri's. Without a doubt good for legs and chest
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    The Navy doesn't care about how big your arms are. They want endurance and performance. Alternating crossfit weeks with heavy weeks is a bad idea given what is needed for your military career. You need to quit thinking like a bodybuilders and quit worrying about things like your "bi's and tri's" if you want to be successful in making into and through special forces training.
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    yea your right, i felt like a dumbass after writing that when i started to think about it. the strange thing is that i had a hard time putting on weight and now recently i went from 165 to just kept building. i started gaining towards the end of my low rep high weight workouts. i started running, swimming, and now doing the sealfit workouts and im still gaining. 176lbs taken monday, pretty close circumstances as i usually have when i weigh in. this is mostly likely to do quitting smoking, after i stopped i just couldn't ever seem to stay full for long.
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    Segment means minimum 10 minute break but ideally 5+ hours apart. I do the 10 min break. I got +65lbs for my 1RM on pullups (i suck at pullups) and I did the work capacity in 21:17. You said yesterday's workout was easy, what was your time?
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    Quote Originally Posted by mxmatt15 View Post
    yea your right, i felt like a dumbass after writing that when i started to think about it. the strange thing is that i had a hard time putting on weight and now recently i went from 165 to just kept building. i started gaining towards the end of my low rep high weight workouts. i started running, swimming, and now doing the sealfit workouts and im still gaining. 176lbs taken monday, pretty close circumstances as i usually have when i weigh in. this is mostly likely to do quitting smoking, after i stopped i just couldn't ever seem to stay full for long.
    Sometimes it's hard to break out of a certain way of thinking. Despite the claims of some it's impossible to be big and strong and super lean and have great muscle endurance and have great aerobic fitness all at the same time. For most of us mere mortals we have to sacrifice a bit in one area to excel in another area. With the type of strength endurance and fitness required for special forces your absolute maximum strength and muscle size are not going to be optimal. Just like a powerlifter trying absolutely maximize his strength will have to comprise some anaerobic endurance and aerobic fitness.
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    yea its just hard to switch my way of thinking because i was trying to gain mass for a while and now im gonna be doing almost the opposite
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    Damn today's workout was something else! Started timing but then stopped when i finished the first set of the man builders and kb swings. i only ended up doing 3 series, started with 35lbs, then 30lbs, and on the last one 25lbs. did the 55lb kb swing without a problem. how was yours wearedbleedbled?
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    I did all 5 rounds in 21:17 like I said. It was tough at first to get a hang of the man makers but after the second round of them, I started moving through them pretty well.
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    Baseline: 20 -15 -10 Burpee, O/H squat w/ PVC
    Strength / Stamina: Clean & Jerk: 8-6-5-5-3-3-1-1-1
    -----(segment)-----
    Work Capacity: Body Armor: for time with 20# vest:
    1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run
    Durability: Active Stretch.So I forgot my O lifting shoes at home today and the Crossfit class was doing OH Squat max so I subbed some kb cleans and presses instead. The 32kg kettlebell is getting a lot easier to handle than it was a few weeks ago, always a good sign. The work capacity was a real gasser. I managed to run 8 minute miles with a 20lb vest on which is pretty good for not training a mile run other than the few times in the past 3 weeks. The vest really changes your breathing, constricts your lungs on each breath. I was gasping for air towards the end but not tired. It was a weird feeling. The rest was just a torture test, seeing how little I could rest between each rep and each exercise. Total time for the WC: 56:44 Not bad considering I don't do the crossfit style kipping pullups. It takes a while to do 100 strict pullups.

    Next week I'm going to do a deload, I'm starting to feel like I'm overreaching a bit. It will be a mix of max effort O lifts and maybe 1-2 sealfit work capacity conditioning workouts.
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    i pulled a double shift and just could not pull through and finish them. next time
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    cant remember the last time i would be sore for 2wks straight
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