SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats

Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#

Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP

Time: 8:05:59

Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)

Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks

Stopped after the Stamina portion... just wiped out today.

CrossFit 801 WOD - 8.18.09

Warm-Up:
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
20 Ball sit-ups
10, 15# KB Swings

CrossFit 801 WOD from 8.18.09 (scaled) -
Three rounds for time of:
12 deadlifts 75# (scaled even further to 65#)
Run 400m (0.25mile)
21 box jumps

Time: 13:48
--Round 1: 4:06 (@7.5mph on treadmill)
--Round 2: 4:07 (@7.5mph on treadmill)
--Round 3: 4:35 (@7mph on treadmill & a little walking @ 4mph) - got interrupted by the hubs on this one, added about 5 seconds.

Phew, this one was a killer for me. I don't know what was up today but I just felt dizzy on the first round of box jumps. I had a ton of diet coke today (like 28-30oz.), so that might have had something to do with it. And now my ears are closed up... weird.

Just glad I'm finished.:)

Probably taking a rest day tomorrow since it's our company's end of month. Crazy busy at work lately, but in a good way! :)

CF Invictus 8.12.09 (scaled)

I've never done pistols before, so I'll have to do a little "studying" before doing this one this afternoon.

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10, 15# KB Swings

CF Invictus WOD from 8.12.09 (scaled):
Three rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Box Jumps (16″)

Time: 7:01
--Round 1: 2:25
--Round 2: 2:05 (no break on KTE's)
--Round 3: 2:21

I did the first progression for pistols as demonstrated by Adrian Bozman.

My legs felt like LEAD on the box jumps. Must be tired from the air squats yesterday.

CFJax.com - 7.30.09

I'm going to shake off my sense of failure from yesterday's workout and hit this hard today:)!!

Warm-Up:
2 x 400m sprints (1@ 8.5mph, 1@ 7.5mph)
20 Ring Rows
10 Ring Dips
10 KTC's
10, 20# KB Swings
10 strict push-ups (work on perfect form) - (8/2)

CFJax.com 7.30.09 -
Ring Rows:
2 x 5 (+ 3 deadhang pull-ups w/slight initial raise)

Three rounds for time of:
20 Box Jumps, 16"
15 Ring Dips
10 HSPU progressions (toes on bench)

Time: 9:10
--Round 1: 3:03
--Round 2: 3:06
--Round 3: 3:01

Surprisingly, the box jumps were the easiest of the three for me on this! The HSPU's were tough, especially with sweaty hands:). I'm TIRED... and happy for a couple of rest days! :)