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.

Run/Supermans - Day 37

"It is quite possible to work without results, but never will there be results without work." - Anonymous

Today's WOD is similar to yesterday's it seems. Maybe it's the opposite, though. I haven't decided whether I'll try good mornings for this. I've never done them before. I'll do a few practices and feel comfortable with them. I'll do them without any weight.

Warm-Up:
10 min. jump rope (work on DU's)
7 pushups
10 jumping pullups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization practice

WOD (scaled to Puppies):
15 supermans/good mornings x did back extensions on weight bench
Run 200 meters (0.12 mile @ 6.5mph on treadmill)
12 supermans/good mornings
Run 200 meters (@ 7mph)
9 supermans/good mornings
Run 200 meters (@ 7mph)
6 supermans/good mornings
Run 200 meters (@ 7mph)
3 supermans/good mornings
Run 200 meters (@ 7mph)

Time: 9:08

Well, I planned to do either supermans or good mornings, but got to thinking about it and figured I could do much closer to an actual back extension by using the leg portion of the weight bench. It was a little uncomfortable against my pelvis, but nothing unbearable.

Situps & Supermans - Day 5

Yesterday's WOD seriously kicked my tail. I had nausea & dizziness upon completing it, but I'm thinking that had more to do with diet (hopefully I'm not that out of shape:) ). Anyways, very sore today and tomorrow will be worse.


Today's WOD (scaled to "Buttercup"):
Three rounds for time of:
5 GHD sit-ups (I'll substitute with an exercise ball)
10 Back extensions (I'll substitute supermans)

TIME: 1:53:63 - should have scaled up to "Puppies".


Warm-up:
10 min. jog
10 push-ups (knees)
5 jumping pull-ups
10 HSPU progressions on exercise ball

L-sits are hard :)

Okay, here's the WOD I'll be doing this afternoon if nothing gets in the way:

Puppies:
Complete as many rounds in 15 minutes as you can of:
Run 200 meters
10 Beginner Pull-ups
10 Hip Extensions or supermans
10 Second total L-sit

I think the pull-ups are going to be hard with the way my basement is currently set up. I can't do the feet on the floor plank style anymore. So these will most likely be jump-up to the pull-up bar beginner pull-ups.

Didn't do anything yesterday. Depending on how sore I am, I will try to do the split-jerk WOD with low weight after this one since I missed it yesterday.