puss and a slacker and I have no real excuse for only working out like three times in the month of October.
I vow to do better in November. :)
Weekly Monster Mash – 12/21/24
1 day ago
SealFit 10.6.09
"You can overcome anything if you don't bellyache." - Bernard M. Baruch
SealFit.com 10.6.09 (scaled): Get Some
Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))
Done (20/10)
+ 2 almost deadhang pull-ups
Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber
Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41
Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)
Did not attempt
Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).
SealFit.com 10.6.09 (scaled): Get Some
Warm Up: Row 2,000M
(**Subbing 30 SDHP (45#))
Done (20/10)
+ 2 almost deadhang pull-ups
Work Capacity: 5 rounds: 1 min max effort, followed by 30 sec rest of:
KB Swing 55# (**20# DB)
Sit-up
Burpee
Push Press (65#) (**45#)
Mountain Climber
Changed this around a bit and did:
50, 20# DB swings
100, anchored sit-ups
25, 45# Push Press
50, Mountain climbers
Time: 8:41
Durability/Endurance: Either rest 10 minutes, or do this later in day:
Run 4 miles w/ 25# Ruck/Backpack. Hydrate and Refuel prior to and after run. 10 minutes Active Stretch
(**Subbing 1 mile run/walk)
Did not attempt
Really did not feel like working out tonight. I don't know what it is about fall/winter, but I do not feel like working out. Just feel like hibernating:).
Sealfit 10.5.09
"What is defeat? Nothing but education; nothing but the first step to something better." - Wendell Phillips
Sealfit.com 10.5.09 (scaled): DH Chelsea
Warm Up: Run 1 mile, Dynamic ROM drills
(**Scaling to 1/2 mile, not sure what ROM drills are, gotta research)
Strength: 3RM Front Squat
Stamina: 6 rounds: 2 Front Squat @ 3RM, 15 Wall Ball, 10 KTE
(**Scaling to 3 rounds, wall balls w/4-5lbs.)
Work Capacity: DeadHang Chelsea:
On the minute for 30 minutes: 5 DH pull-ups, 10 Pushups, 15 Squats
(**Scaling to 15 minutes, 5 (1-band) pull-ups)
Durability: 3 Rounds: Hip Mobility, 20 GHD back extensions, PVC shoulder pass through (dislocates)
Didn't feel like doing SealFit today. Instead, I took each dog on a 10-15 minute walk, practiced pull-ups and ring dips, did 20 push-ups and realized how much strength I've lost.
Warm Up: Run 1 mile, Dynamic ROM drills
(**Scaling to 1/2 mile, not sure what ROM drills are, gotta research)
Strength: 3RM Front Squat
Stamina: 6 rounds: 2 Front Squat @ 3RM, 15 Wall Ball, 10 KTE
(**Scaling to 3 rounds, wall balls w/4-5lbs.)
Work Capacity: DeadHang Chelsea:
On the minute for 30 minutes: 5 DH pull-ups, 10 Pushups, 15 Squats
(**Scaling to 15 minutes, 5 (1-band) pull-ups)
Durability: 3 Rounds: Hip Mobility, 20 GHD back extensions, PVC shoulder pass through (dislocates)
Didn't feel like doing SealFit today. Instead, I took each dog on a 10-15 minute walk, practiced pull-ups and ring dips, did 20 push-ups and realized how much strength I've lost.
Sealfit 10.2.09
"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw
Sealfit.com 10.2.09: Manbreaker (scaled)
Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)
Done
Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)
Practiced dead-hangs... still couldn't get a full one.
Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)
Time: 3:08
Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)
Time: 16:39
Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.
Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.
Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank
Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.
Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw
Sealfit.com 10.2.09: Manbreaker (scaled)
Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)
Done
Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)
Practiced dead-hangs... still couldn't get a full one.
Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)
Time: 3:08
Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)
Time: 16:39
Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.
Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.
Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank
Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.
Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.
Sealfit 10.3.09
**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**
"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant
SealFit.com 10.3.09: Hero (scaled)
Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)
Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes
Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)
Time: 19:49
Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)
Time: 2:48
Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!
"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant
SealFit.com 10.3.09: Hero (scaled)
Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)
Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes
Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)
Time: 19:49
Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)
Time: 2:48
Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!
SealFit 9.30.09
"Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual
and regular top ups." - Peter Davies
SealFit.com 9.30.09 (scaled): Pistola
Warm Up: BB Complex 75...105# w/ burpee chaser
(**Scaling to 55#. BB Complex = 6 reps of each: Deadlift, upright row, squat clean, push press, back squat)
Strength: Work to 1RM full Snatch. Scale weight if your form is not solid
(**Scaling to 45# practice on form)
Practiced with 15# bar to work on form. Started feeling pretty good about it after about 15-20 reps.
Stamina: 5 rounds at steady pace as a team (if applicable): 2 x Snatch Complex @ 80% 1 RM, 15 x weighted step-ups (use 2 x 35# DB or KB), Sampson Stretch
(**Scaling to 3 rounds, snatch complex @
Time: 7:10
I'm having trouble keeping count on these SealFit workouts:). I think I did less than 15 step-ups on the second round and 3 snatch complexes on the third round.
Work Capacity: AMRAP 30 minutes: 5 HSPU, 8 pistols (1 leg squats - 4 ea side), 10 pull-ups
(**Scaling to AMRAP in 15 minutes, and 1-band pull-ups)
Rounds: 6
But I scaled it back to 10 minutes (accidentally went til 11) and after the first round, scaled the pull-ups to 5 reps instead of 10. Pistols were done on the second step.
Durability: 4 rounds: 50 situps, 50 leg levers, Stretch
(**Scaling to 2 rounds, unanchored sit-ups, levers done like bicycling)
Time: 4:20
Scaled back to 2 rounds of 25 unanchored sit-ups and 50 leg levers.
(Snatch Complex: 1 rep = 4 movements as follows: hang power snatch, O/H squat, full power snatch (from floor), full Snatch (Floor to squat position).)
Pull-ups are such a weakness for me. It is always the thing that slows me down the most. Not sure what to do about this except to be patient and maybe go back to doing 5-10 every day in my warm-up.
Improving Self Control
Improving Self Control
Do mind games really work? Can high level reasoning help when will-power is tempted? According to this article, people are better able to overcome temptations to reach a goal or change a habit when the end is kept in sight.
Three techniques to use when tempted are:
1) keeping the overall goal in mind, be it to have a healthier life as you age, lose x number of inches off your thighs:), etc. Ex. Will eating this bag of chips help me to reach that goal or hinder me?
2) blurring the focus. Instead of concentrating on how many miles you plan to run today or how many calories to eat, instead focus on the feeling that exercise gives you when you're done or how you won't be feeling miserable after a heavy meal.
3) realizing that it's the long term performance that really matters. If you do slip, get right back on track.
I'm going to try to use these techniques the next time I have an "urge" to eat crap. I'm also going to nix the alcohol because this is a trigger for me that leads to bad eating and over-eating.
Do mind games really work? Can high level reasoning help when will-power is tempted? According to this article, people are better able to overcome temptations to reach a goal or change a habit when the end is kept in sight.
Three techniques to use when tempted are:
1) keeping the overall goal in mind, be it to have a healthier life as you age, lose x number of inches off your thighs:), etc. Ex. Will eating this bag of chips help me to reach that goal or hinder me?
2) blurring the focus. Instead of concentrating on how many miles you plan to run today or how many calories to eat, instead focus on the feeling that exercise gives you when you're done or how you won't be feeling miserable after a heavy meal.
3) realizing that it's the long term performance that really matters. If you do slip, get right back on track.
I'm going to try to use these techniques the next time I have an "urge" to eat crap. I'm also going to nix the alcohol because this is a trigger for me that leads to bad eating and over-eating.
SealFit 9.29.09
"Example is not the main thing in influencing others, it is the only thing." - Albert Schweitzer
SealFit.com 9.29.09 (scaled): Heavy Angie
Warm Up: 15 burpees
Work Capacity / Endurance: Run with Heavy Angie - weighted (20# vest or pack):
100 pull-up, 1 mile run
100 push-ups, 1 mile run
100 situps, 1 mile run
100 Squats, 1 mile run
I'll be doing:
15
50 push-ups, 1/2 mile run
50 sit-ups, 1/2 mile run
50 squats, 1/2 mile run
Time: 28:56
Durability: Hydrate & Active Stretch
Update: Didn't do this 10.12.09 (vacation day and was a slug), so I'll be doing this tonight (Tuesday, 10.13)
Phew, this was a toughie, almost scaled back the last two runs, but figured I would be disappointed in myself if I did. Shins hurt like a mother now, though. Need to do some abc's today and tomorrow to be ready for the next workout.
SealFit 9.28.09
“Age wrinkles the body. Quitting wrinkles the soul.” - Douglas MacArthur
SealFit.com 9.28.09: Go Long or Go Home
Warm Up: 21-15-9 pull-ups, push-ups, squats
(**Scaling 1-band pull-ups to 15-9-6))
Strength: Find 3RM Back Squat, LOAD: did not attempt
Stamina: 5 rounds at steady pace as a team (if applicable): 3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 55#
(**Scaling back to 3 rounds, 20# DB swings)
TIME: did not attempt
Work Capacity / Endurance: For time:
- Run 800 M fast, then:
- 10...1 Squat Clean (115#), 2...20 double unders
(I'm a little confused on this, but will do 10 Squat Cleans @ 45#, 2 Double Unders, 9 SC, 4 DU, 8 SC, 6 DU, 7 SC, 8 DU, 6 SC, 10 DU, 5 SC, 12 DU, 4 SC, 14 DU, 3 SC, 16 DU, 2 SC, 18 DU, 1 SC, 20 DU.)
**Due to time constraints (have to get the house ready for tailgaters coming tonight) - I'll be halving this, so I'll start with 5 SC, 12 DU... etc. as well as cutting the running back to 400m.
TIME: 12:11
Durability: Run 3 miles at moderate pace. Active Stretch. 50 GHD situps
(**Scaling to 1/2 mile, 50 anchored sit-ups on the floor)
-Skipped the running and did 50 un-anchored sit-ups on the floor
Really tired today. Decided to only do the warm-up and work capacity/endurance portions. That WC/E portion had me gasping, it was surprisingly taxing, even scaled way back. Warm-up felt strong, especially the squats, kept the form really tight.
Double-unders were hit & miss, some sets were really coordinated, others were like my body as a whipping post:).
SealFit.com 9.28.09: Go Long or Go Home
Warm Up: 21-15-9 pull-ups, push-ups, squats
(**Scaling 1-band pull-ups to 15-9-6))
Strength: Find 3RM Back Squat, LOAD: did not attempt
Stamina: 5 rounds at steady pace as a team (if applicable): 3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 55#
(**Scaling back to 3 rounds, 20# DB swings)
TIME: did not attempt
Work Capacity / Endurance: For time:
- Run 800 M fast, then:
- 10...1 Squat Clean (115#), 2...20 double unders
(I'm a little confused on this, but will do 10 Squat Cleans @ 45#, 2 Double Unders, 9 SC, 4 DU, 8 SC, 6 DU, 7 SC, 8 DU, 6 SC, 10 DU, 5 SC, 12 DU, 4 SC, 14 DU, 3 SC, 16 DU, 2 SC, 18 DU, 1 SC, 20 DU.)
**Due to time constraints (have to get the house ready for tailgaters coming tonight) - I'll be halving this, so I'll start with 5 SC, 12 DU... etc. as well as cutting the running back to 400m.
TIME: 12:11
Durability: Run 3 miles at moderate pace. Active Stretch. 50 GHD situps
(**Scaling to 1/2 mile, 50 anchored sit-ups on the floor)
-Skipped the running and did 50 un-anchored sit-ups on the floor
Really tired today. Decided to only do the warm-up and work capacity/endurance portions. That WC/E portion had me gasping, it was surprisingly taxing, even scaled way back. Warm-up felt strong, especially the squats, kept the form really tight.
Double-unders were hit & miss, some sets were really coordinated, others were like my body as a whipping post:).
SealFit 9.26.09
Ants Never Cry "Uncle"
-Charles Ghigna
Consider the little ant.
He never says, "I can't."
And so it comes as no surprise,
He carries things ten times his size.
SealFit 9.26.09:
Warm Up: Row 2,000M at moderate pace
**No rower, subbing 25 SDHP, 45#
Strength / Stamina:
- Deadlift 10,000#, run 400
- Clean 7,500#, run 800
- Press, PP or PJ 5,000#, run 1 mile
**Quartering (or almost) all the total weights, so my workout will be as below:
--Deadlift, 30 reps @ 75# (2250#), run 200m (0.12 mile)
- Clean, 30 reps @ 55# (1650#), run 400m (0.25 mile)
- Push Jerk, 20 reps @ 55# (1100#), run 800 (0.5 mile)
Do this while only taking short breaks for hydration and at a pace that is fast, but with perfect form.
Time: 17:11
Durability: Yoga or Active Stretch
Warm-up was done really slowly, I did 10/10/5 for the SDHP, really concentrating on form. My back has been a little sore the past couple of days b/c I've been increasingly sloppy on soft back when I lift. Trying to correct this. The DL, HPC, & PJ's were done in 15/15, 15/15, 10/5/5 and I concentrated on form again. Push jerks were the hardest, I was very fatigued through the last 10 reps.
Running, as always, sucked ass. 7mph on a treadmill for all but the last 800 (which had about 0.1mile walking and some running at 6.5mph).
Felt like quitting the SealFit workouts today, started the negative head-games, thinking it's too hard for me, even scaled. Then I just did the workout. I need to stop over-thinking it. Who cares if I have to scale, it's okay to scale and have pride in just finishing... or so I tell myself:).
-Charles Ghigna
Consider the little ant.
He never says, "I can't."
And so it comes as no surprise,
He carries things ten times his size.
SealFit 9.26.09:
Warm Up: Row 2,000M at moderate pace
**No rower, subbing 25 SDHP, 45#
Strength / Stamina:
- Deadlift 10,000#, run 400
- Clean 7,500#, run 800
- Press, PP or PJ 5,000#, run 1 mile
**Quartering (or almost) all the total weights, so my workout will be as below:
--Deadlift, 30 reps @ 75# (2250#), run 200m (0.12 mile)
- Clean, 30 reps @ 55# (1650#), run 400m (0.25 mile)
- Push Jerk, 20 reps @ 55# (1100#), run 800 (0.5 mile)
Do this while only taking short breaks for hydration and at a pace that is fast, but with perfect form.
Time: 17:11
Durability: Yoga or Active Stretch
Warm-up was done really slowly, I did 10/10/5 for the SDHP, really concentrating on form. My back has been a little sore the past couple of days b/c I've been increasingly sloppy on soft back when I lift. Trying to correct this. The DL, HPC, & PJ's were done in 15/15, 15/15, 10/5/5 and I concentrated on form again. Push jerks were the hardest, I was very fatigued through the last 10 reps.
Running, as always, sucked ass. 7mph on a treadmill for all but the last 800 (which had about 0.1mile walking and some running at 6.5mph).
Felt like quitting the SealFit workouts today, started the negative head-games, thinking it's too hard for me, even scaled. Then I just did the workout. I need to stop over-thinking it. Who cares if I have to scale, it's okay to scale and have pride in just finishing... or so I tell myself:).
SealFit 9.25.09
SealFit.com 9.25.09: Pushing Curtis
Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans
Reps: 10 of each
Strength: 1RM Push Press, then 1RM Push Jerk
Load: 75# each
I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).
Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups
Time: 7:38
HSPU starting round 3 were with knees on the bench.
Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead
Rounds: 3 or 4
This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.
Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)
Time: 6:25, no rest between sprints
Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.
Warm Up: SB Get ups & Squat Cleans
**Subbing 15# KB get-ups, 45# squat cleans
Reps: 10 of each
Strength: 1RM Push Press, then 1RM Push Jerk
Load: 75# each
I thought I had 65# on the bar, and was feeling really weak until I realized it was 75#:).
Stamina: 5 rounds at steady pace as a team (if applicable): 2 x PP, 1 x PJ @ 80% 1 RM PP weight, 10 x HSPU, 5 x L-pullup
**Subbing toes on bench HSPU and 1-band assisted "H" pull-ups
Time: 7:38
HSPU starting round 3 were with knees on the bench.
Work Capacity: AMRAP in 30 minutes: 3 x Curtis P (95-115#), 5 x burpee
**Curtis P = Power clean, 2 weighted lunges, push press x 2
**Subbing AMRAP in 10 minutes, 45#s, lunges were w/15# overhead
Rounds: 3 or 4
This workout was mentally & physically challenging... way too much counting, so I'm not sure if I did 3 or 4 rounds. I'm thinking it was four, but I'm not positive.
Durability: 10 x 100 yd sprints, 20 seconds between sets, 200 situps, 50 GHD back extensions (or 100 from floor)
**Subbing 75yrd sprints (b/c I know this measurement in my yard)
Time: 6:25, no rest between sprints
Scaled this back to 100 situps and 50 supermans. I didn't think I would ever finish. The sprints felt great, but the situps and supermans were a struggle. I figured it would be the other way around.
SealFit 9.23.09
Today is my 4th wedding anniversary! Plan to make a totally non-paleo dinner tonight for me and hubs. Hope to get this cranked out well in advance of the cooking extravaganza:)!
**********************************
Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(
**********************************
SealFit 9.23.09: Danny (scaled):
Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar
Strength: Find 3RM Dead Lift
Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead
Work Capacity:
Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#
Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)
*****************************************
10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.
W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt
The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.
**********************************
Well, ended up not having enough time to get to this! Left work early, but had to work from home. I don't know why I think I can squeeze all this stuff in:). This will have to be done tomorrow... hopefully I won't have to work late!! :(
**********************************
SealFit 9.23.09: Danny (scaled):
Warm Up: 3 Rounds AQAP: 15 O/H squats w/ sand bag, 400 M run
**Subbing 15# bar
Strength: Find 3RM Dead Lift
Stamina: 5 rounds at steady pace as a team (if applicable): 3 x DL @3RM, 20 x weighted walking lunges w/ Sand Bag held overhead, Hip Mobility drill
**Weighted walking lunges will be subbed with 15# KB overhead
Work Capacity:
Daniel: 50 pull-ups, run 400M, 21 Thrusters (95#), run 800M, 21 Thrusters (95#), run 400M, 50 pullups
**Scaled to 10 (1 band) pull-ups & thrusters @ 45#
Durability: 1 mile warm down run, Stretch
**Subbing run as long as possible, shooting for a mile, though:)
*****************************************
10/5/09 - Finally got around to doing this workout, but I didn't make it through the whole thing.
W/U: 9:28
Strength: 75#, 95# as 2RM
Stamina: 3 rounds only, 4:52
Work Capacity: did not attempt
Durability: did not attempt
The warm-up about did me in:). My weekend carb-fest definitely hindered me today. I felt like I weighed 500lbs. during the first 400m run in the warm-up.
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