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.
finally getting back in today. should be good
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.
i guess you do have a point. but im already half way in so i will start next week
Start timing today, no need to wait until some arbitrary day like Monday. Every day matters, not just beginning of a week.
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.
could you explain this to me.....ROM Drills. 15 - 10 - 5 Pistol, HSPU? and how would you preform the rows
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.
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.
im trying to get 348 grams of protein daily so i wont loose any muscle mass. bit of a challenge
Way too much protein. Way too much. Don't believe the hype.
ive been told 2 grams per pound
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.
Glad to see u doing this mxmatt
hell yea bro, ima **** **** up! a big thanks to wearedbleedblue for helping me out