Best of both worlds
- 10-04-2010, 03:09 AM
Sorry man I've been wiped out this past week, so much I had to do. I'm in starting tomorrow. The workout is as follows:
Warm Up: Range of Motion drills. 1 mile run, then 21-15-9 Thruster (45#), sit-ups
Work Capacity: AMRAP 30 minutes:
5 x Burpee, 10 x Pistol (5 ea side), 15 x Knees to Elbow
Strength: Work to 1RM Squat Clean (SC)
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 10 x 4-count jumping lunge, Buddy Carry 50M
Durability: 50 x GHD sit-ups. 50 x GHD hip extension. Eccentric Stretch or Foam Roll
I'm going to get at it at 9am tomorrow morning and I'll post shortly afterwards. Smash it.
- 10-04-2010, 03:27 PM
Work capacity - 8 2/3 rounds or 9 2/3 rounds, lost count
1RM Squat Clean/Full clean - worked to 220
Stamina - 5 rounds at 175x3 cleans, 10 jumping lunge, 50m sandbag carry
Stretched and called it a day.
Hardest part for me was the knees to elbows. I paced myself way too much and should have gotten in at least 1 more round.
10-04-2010, 10:32 PM
10-05-2010, 02:12 AM
5-10 minutes between my first warmup set of cleans and the 30 minutes of conditioning beforehand. After my 1rm, I had another 5 min rest. The stamina stuff is to be done at an easy pace.
10-05-2010, 02:14 AM
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.
10-05-2010, 07:56 AM
10-05-2010, 03:47 PM
Finished in 53:58. Should have pushed out the last 800 a little quicker but went too quick on my first one and had to recover more than I wanted to.
10-06-2010, 05:53 PM
10-06-2010, 11:20 PM
i skipped 2 days cause i had to take care of some things. btw how many days do you do the sealfit in a week
10-07-2010, 07:42 PM
Sealfit is programmed as 3 hard days, a recovery day, another hard day, then an active rest.
I did yesterday's workout in 24:37. Today is a recovery day with a long hike/walk with a 40lb pack.
10-11-2010, 03:18 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, 06:18 PM
10-11-2010, 10:41 PM
10-11-2010, 11:57 PM
10-12-2010, 03:48 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, 10:40 AM
10-12-2010, 03:19 PM
10-12-2010, 04:35 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, 04:37 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, 11:08 PM
could you explain this to me.....ROM Drills. 15 - 10 - 5 Pistol, HSPU? and how would you preform the rows
10-13-2010, 12:40 AM
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, 03:18 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, 06:03 PM
10-13-2010, 10:45 PM
10-13-2010, 10:50 PM
10-13-2010, 10:59 PM
10-14-2010, 02:06 AM
10-14-2010, 02:18 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, 05:31 AM
10-14-2010, 02:19 PM
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