Best of both worlds
- 10-11-2010, 02:18 PM
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.
- 10-11-2010, 05:18 PM
- 10-11-2010, 09:41 PM
10-11-2010, 10:57 PM
10-12-2010, 02:48 AM
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.
10-12-2010, 09:40 AM
10-12-2010, 02:19 PM
10-12-2010, 03:35 PM
Start timing today, no need to wait until some arbitrary day like Monday. Every day matters, not just beginning of a week.
10-12-2010, 03:37 PM
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.
10-12-2010, 10:08 PM
could you explain this to me.....ROM Drills. 15 - 10 - 5 Pistol, HSPU? and how would you preform the rows
10-12-2010, 11:40 PM
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.
10-13-2010, 02:18 AM
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.
10-13-2010, 05:03 PM
10-13-2010, 09:45 PM
10-13-2010, 09:50 PM
10-13-2010, 09:59 PM
10-14-2010, 01:06 AM
10-14-2010, 01:18 AM
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.
10-14-2010, 04:31 AM
10-14-2010, 01:19 PM
10-15-2010, 04:13 PM
Baseline: Run 400M. 4 rounds Bar Bell Complex 75 - 105#. Run 400M
AMRAP 30 minutes:
5 x Squat Clean (95#)
10 x Double Under
15 x KB Swing (55#)
Strength: Work to 1RM Thruster
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.
10-19-2010, 03:01 AM
ok time myself today on the ROM drills: 20 pushups, 20 squats, 20 wall balls
round 1- 2:05
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
10-19-2010, 11:30 AM
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.
10-19-2010, 02:36 PM
that wasn't at an easy pace. maybe im just really slow. i thought i did them pretty fast. what was your time
10-19-2010, 02:59 PM
10-19-2010, 09:39 PM
10-19-2010, 11:34 PM
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
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.
10-19-2010, 11:35 PM
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
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.
10-20-2010, 02:36 AM
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
10-20-2010, 03:02 AM
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
10-20-2010, 11:32 AM
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.
10-20-2010, 01:02 PM
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.
10-20-2010, 05:30 PM
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?
10-20-2010, 09:02 PM
10-21-2010, 03:26 PM
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
10-22-2010, 03:31 AM
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?
10-22-2010, 02:16 PM
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.
10-22-2010, 02:25 PM
Baseline: 20 -15 -10 Burpee, O/H squat w/ PVC
Strength / Stamina: Clean & Jerk: 8-6-5-5-3-3-1-1-1
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.
10-22-2010, 09:34 PM
10-27-2010, 12:53 PM
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