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:).

Double-Unders & Sit-Ups

Warm-Up:
3 x 200m sprints
20 Ring Rows
10 Ring Dips
10 KTC's
20, 15# KB Swings

WOD (Puppies):
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute

Reps: 69 Double-Unders, 189 Sit-Ups
--2min. - 30/83
--1.5min. - 21/59
--1min. - 18/47

I felt really confident on the first round of double-unders, I did a pattern of 1 double-under, 1 single-under for a good portion of the 2min. Missed alot on the next two rounds, though. My dog kept getting in the way! :)

Sit-ups felt strong but tiring, I need to start doing these on an exercise ball so I can't use my feet as much. All sit-ups in this were done w/feet anchored.