SealFit 10.9.09

"If things seem really under control, you're not going fast enough." - Mario Andretti

SealFit.com 10.9.09 (scaled): Ugh Squat Cleans Again!

Warm Up: Sand Bag Drills (get ups, cleans, lunges, presses w/ 70-90# bag)
(*Scaling to 15# TGUs, maybe some handstand practice, pull-up attempts, ring dips)

10 TGU's (5 on each side), 3 almost deadhang pull-ups, 3 pathetic ROM dips w/1 band, few handstand attempts, but had elbow pain, so the push-up part of it didn't happen.

Strength: 3RM Squat Clean & Push Jerk

Load: 45# only and I did hang power clean & jerks instead

Stamina: 5 rounds: 2 x SC&J @ 3RM, 20 KB Swings (55#), Hip Mobility Drill
(*Scaling to 3 rounds, SC&J @ 45#, KB's @ 20#)

Time: 5:12
*Did hang power clean & jerks instead. DB swings were the toughest on this one. The final 20 were difficult.

Work Capacity:
AMRAP 30:
- 3 muscle ups (sub 3 rope ascents or 9 pullups)
- 20 SDHP (55 - 70# KB)
- 10 1-Arm DB snatch (35#, ea side)
(*Scaling to 3 rounds of 3 (1-band) pull-ups, 3 (1-band) ring dips, 20 45# SDHP, 10 15# snatch (1-arm at a time))

Time: 6:57
*Scaled back even further to 10 SDHP's. Really disappointed with my ring dips

After this... maybe some tire flips for fun.

Two dog walks instead (it was getting dark and I wanted to make sure to get these in.

SealFit 10.7.09

Okay, I'm back at this with a new resolve! I might not continue with the SealFit for much longer, though. I want to get back to a more traditional CrossFit plus a focus on strength. But until I figure out exactly what plan I'll follow, it'll be SealFit.

Our attitude toward life determines life's attitude towards us. - Earl Nightingale

Sealfit.com 10.7.09 (scaled): Renegade

Warm Up: Run 1 mile, then Tabata: pushups, pull-ups, situps (Tabada = 8 rounds, 20 sec max efforts, 10 sec rest for specified exercise then move to next ex)
(**Scaling back to 1/2mile, 1/2 tabata (4 rounds for each exercise))

Ran 1/2 mile, 3 almost DH pull-ups, 25 unanchored sit-ups, practiced handstands and did like a 3-inch down & up handstand push-ups 8-10 times (wasn't counting)

Strength: 1RM Push Press

Load: 3RM - 65#

Stamina: 5 rounds: 3 PP @ 80% 1RM, 10 Renegade Row push-ups, 15 Star Jumps

Renegade Row: With 2 35# DB, do pushup, row right, push up, row left.
Star Jumps - Slowly lower into a full squatting position, explode upward and forward as high, hard and fast as you can. As your body reaches it's apex...extend your arms and legs into a "star" shape.
(**Scaling back to 3 rounds, 10# KB Renegade rows)

Time: 6:14

Work Capacity: 5 rounds for time:
Run 400
10 Squat Clean (95#)
10 Thruster (95#)
(**Scaling back to 3 rounds, 200m run, squat clean & thrusters @ 45#)

Did not attempt

Durability: 4 x 90 sec plank then Active Stretch
(*scaling to 4 x 30 (or as long as possible) sec plank)

Did not attempt

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 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:).

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.

SealFit 9.22.09

SealFit 9.22.09: Bellevue (scaled):

Warm Up: Max push-ups 2 min. Max situps 2 min. Max pull-ups 2 min
(**scaling to 1 min. for all exercises)
Push-up reps: 39
Sit-up reps: 54
Pull-up (1 band) reps: 9

Work Capacity / Endurance:

1-mile run with 45# ruck. (**scaling to 1/2 mile, no added weight)
2-rope ascents then 20-squat clean and push-press (95#) (**scaling to 20 rope pulls, 10 squat cleans and push presses w/ 45#)
400 meter run
2-rope ascents then 20-power snatches (95#) (**scaling to 20 rope pulls, 10 - 45# power snatches)
400 meter run
2-rope ascents then 20-thrusters (95#) (**scaling to 20 rope pulls, 10 thrusters (45#))
1-mile run with 45# ruck (**scaling to 1/2 mile, no added weight)

Time: 22:39

Durability: Yoga or Active Stretch, Hydrate, Refuel

Just happy I finished... even scaled, I wasn't sure I could make it:). Really disappointed with my band-assisted pull-up reps in the warm-up. I guess not doing them in a warm-up everyday has taken it's toll.

Elizabeth (Puppies)

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 pull-ups (1 band)
10 KTC's
20 ball sit-ups
10 hspu, toes on bench

Elizabeth (scaled to Puppies):
21-15-9
Hang power cleans, 45#
Ring dips (1 band) --> (15-12-9)

Time: 6:57

Well, going into this, I planned to do 21-15-9 of the ring dips as well as the cleans, but it just wasn't happening. I could have done it with 2 bands, but I didn't want to go back to 2 band ring dips, so I scaled the total reps instead.

All cleans were unbroken. Next time I'll add more weight.

Feelin' sweaty, and feelin' good:)!

Thrusters, HPC, & SDHP

Seriously TIRED and sore today. My hips are super tight. I was a dope yesterday and didn't stretch after working out.

Warm-Up:
250 Single-unders
10 Ring Rows
10 Pull-ups (1 band)
10 Ring dips (1 band)
10 KTC's
10, HSPU progressions (toes on bench)

WOD (Puppies/Buttercup combo):
Complete as many rounds as possible 15 minutes of:
45# Thruster, 5 reps
45# Hang Powercleans, 7 reps
45# Sumo Deadlift High-pull, 10 reps

Rounds: 4 rounds @ 7:25

Just didn't have it today. Stressed out from work and just in a shit rotten mood:).

Rest... or FC WOD

I'm not sure if I will even attempt to work-out tonight. Maybe if I post it here, it will give me that extra umph to actually do it. I just feel TIRED lately, and no amount of sleep or rest is doing it for me. Walking up the three flights of steps at work today made my leg muscles weak... I mean, what the hell?

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
10 KTC's
20 ball sit-ups

WOD from The Fitness Conduit:

AMRAP in 10 minutes of:
7 Reps Barbell Hang Power Clean Push Press (Males 95lbs/Females 65lbs) *I'll scale to 45#
7 KTE (subbing knees to chest)

Rounds:

"D.T."

Dinner tonight at a Japanese steakhouse with a group of friends... not sure what I can eat that's paleo there (& veggie). It's either lots of rice or fried vegetables. I think I'll go with the fried vegetables... ugh.

Warm-Up:
1 x 400m sprints (@ 7mph)
20 Ring Rows
10 KTC's
10 Ring Dips (2 bands)
10 HSPU progressions (toes on bench)

D.T. (puppies):
Three rounds for time of:
45# Deadlift, 12 reps
45# Hang power clean, 9 reps
45# Push jerk, 6 reps

Time: 3:26
--Round 1: 1:08
--Round 2: 1:13
--Round 3: 1:05

I feel like I must have been doing something wrong last time, either that, or I did something wrong this time. I should have gone up in weight, next time I will do 55#. PR on this by almost 4 minutes.


Wonderful read from Aaron at Potomac CrossFit. I need to work on being uncomfortable... especially outside of the fitness realm:).

"The Chief"

Warm-Up:
4 min. punching bag
20 Ring Rows
10 KTC's
10, 20# DB Swings
20 ball sit-ups
10 HSPU progressions (Shins on bench)

"The Chief" (Puppies):
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

--Round 1: 4
--Round 2: 3
--Round 3: 3 (+ 3 PCs & 6 push-ups)
--Round 4: 2 (+ 3 PCs & 6 push-ups - all but 6 push-ups were knees down)
--Round 5: 4 (all push-ups were knees down)

Felt very sick after this work-out (headache, nausea). Took about 15-20 minutes to recover. Round 4 was pathetic and I basically just gave up with 2:30 on the clock. The squats were actually the hardest thing for me, which is weird, b/c it's usually the push-ups.

Last time I did this was here. Improved on the push-ups, but the rounds were roughly the same. I've got to get faster/better at air squats.

CFJax.com - 6.29.09

I've decided to give up drinking for awhile and to really focus more on my diet. I've been slacking big time lately. It's like the weekends are a free for all and I go crazy. Then I feel like crap all weekend and Mondays are really tough.

So, my resolution is to eat far fewer cheats (none if I can help it) and to cut way back on my carbs. I did really well, carb-wise, last week (not including the weekend) and I felt and looked better than I have in awhile.

I am also going to stop skipping workouts during the week. The past two weeks have had 3 rest days and while that's fine every once in awhile, I didn't really need them, so it was just my laziness kicking in.

Somewhat related: I have this huge pet peeve at work (one of many). It is centered around me not eating the numerous cakes/cookies/snacks we constantly have at the office. For every person who has a birthday, I have to get them a birthday cake from a local bakery. For about 6 months now, I have opted out of eating any cake or other sweets that are routinely brought in. It is always a point of discussion at every birthday... "why aren't you eating cake" "b/c I'm trying not to eat as much sugar" "oh sugar is good for you" - blah blah blah. It's annoying and after months of this, I'm sick of it. Okay, rant over:).

Warm-Up:
Sprints - 200m all out x 4
10 Ring Rows
20 ball sit-ups
10 HSPU progressions
10, 20# DB Swings

CFJax.com Workout (scaled):
2-4-6-8-10 of:
55# Deadlift
55# Hang Power Clean

Followed immediately by -

10-8-6-4-2 of:
55# Front Squat
55# Push Press

Time: 10:53
1st set - 3:40
2nd set - 7:13

That second set was really hard. I had to put the barbell down between each exercise and through half of the reps (on most). The first set was really fun and went by fast. I should reverse the sets and see how that feels, whether it's just the fact that I'm already tired that makes the second set feel so tough.

The weather today was absolutely beautiful! I wish every day could be like today:).

Thrusters, HPC, & SDHP

Warm-Up:
5 min. punching bag/jump rope
10 ring rows
10 push-ups
5 handstand holds
5, 10 sec. (or max) ring holds

Crossfit.com WOD (scaled to women pack):
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

Rounds: 4 (but stopped at 7:42 on the clock)

I didn't do this on Friday night, so I got up this morning to do it. Working out in the morning just DOESN'T work for me:). Had no umph, so I stopped at 4 rounds. This was tough, though. All that bar time, it was hard to keep from losing the grip with my sweaty hands:).

"Nasty Girls"

Warm-Up:
4 min. jump rope
10 push-ups
10 ring rows (on heels)
15, 15# KB swings
10 Handstand holds
10 KTC's

CF.com WOD (6.14.09): Puppies
3 rounds:
20 Squats
10 Pull ups (subbing Ring Rows)
10 Bench Dips
10 Hang Power Cleans 45#

Time: 6:41
--Round 1: 1:56
--Round 2: 4:23
--Round 3: 6:41

This guy is like Spiderman climbing & jumping on the rocks... awesome!

Cleans, Dips, & Sit-Ups

My back and shoulders are super tight this morning. Jumping rope yesterday was really fun with the new jump rope, so I'm going to use it again for my warm-up today:). Hurts alot worse when I miss, though!

Warm-Up:
5 min. jump rope
10 HSPU progressions (shins on bench)
10 handstands against wall (practice holding for longer than a millisecond)
10, 15# KB Swings
20 ball sit-ups
10, band-assisted pull-ups (1 band)

Puppies:
Complete as many rounds as possible in 15 minutes of:
45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Rounds: 6 + 15 Hang power cleans, 12 bench dips, & 5 sit-ups

Almost 7 rounds!! I did hang power cleans for all the reps except for the first 5 which I did squat cleans and then remembered they were HANG cleans. No way I could do that many hang squat cleans, though.

Handstands against the wall were interesting:). I held one for a count of about 15; I was really proud of that. All others were just barely vertical or under 5 seconds.

Jumping rope was a disaster today despite being excited about using the new rope again. I literally was whipping myself. I have marks on my elbow and shins from the many misses.

Cleans & Rope Climbs - Day 52

Today's WOD is hang squat cleans and rope climbs. Since I do not have access to a rope (really wish I did, though!), I'll be subbing towel pull-ups (more like towel hangs with a jerky movement to switch the height of my arms).

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
20 ball sit-ups
10 KTE's
10 burpees

WOD (scaled to Puppies):
Four rounds for time of:
55# Hang Squat Cleans, 5 reps
3 rope climbs (sub towel switches)

Time: 6:22
--Round 1: 1:40
--Round 2: 1:22
--Round 3: 1:38
--Round 4: 1:42

Notes: Felt SERIOUSLY gassed after this workout, but in a really good way. After I cooled down, I felt a little nauseated, but that could have been from working out on an empty stomach. I felt really strong through the cleans. The towel switches were pretty awkward, didn't feel confident with this at all and probably should have done 6 per round or more. I would really like to get a rope hung somewhere... maybe at our next house or outside somewhere. I watched the video of Dave Castro doing this WOD before attempting it and was very inspired.

Squat Cleans - Day 27

Yesterday was President's Day... I spent the whole day lazing about, unfortunately. I'm happy to get back to my routine today. Today's WOD is Squat Cleans.

Warm-up:
10 min. jog (@ 5.5mph)
6 pushups
5 jumping/reverse pullups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 2 second ring stabilizations
10, 15# KB swings
10, 10# squat clean practice

WOD:
Squat Clean
1-1-1-1-1-1-1

Load: 45-55-65-65-65-55-55

Honestly, I really wasn't feeling this workout today. I procrastinated on actually starting it and just felt really blah. I felt better after the run, though. My lifts were pretty sloppy and even though I knew it, I couldn't quite pull it together.

Almost at 30 days, though!!

Tuck Jumps, SC, & Dips - Day 21

Well, my back is a little tired from the deadlifts yesterday, not in pain, just kinda sore and tired. I really surprised myself with the 95lb. lift. I didn't think I could lift that heavy. I actually think I could have gone heavier, but I felt my form slipping to get the 95 up and didn't want to push it.

Today's my birthday, so I'm going to fit this WOD in before the DH gets home to take me out to dinner:).

Warmup:
5 min. jog
5 jumping/reverse pullups
5 pushups
20 ball situps
10 hspu progressions
10 KTE's (chest level)
10, 15lb. KB swings

WOD (scaled to "puppies"):
For time-
25 tuck jumps
25 squat cleans, 45lbs.
25 bench dips
25 tuck jumps

Time: 9:13

This will be my first time doing tuck jumps. I am substituting these for double-unders, which I don't have the skill of... yet.

I attempted the squat cleans with 45lbs., however I was only able to complete 15 at 45lbs. and had to use the 10lb. bar to complete the set. I came close to losing it (puking) on the last 10 tuck jumps... had to wait awhile before completing the set. Exhausting!!!... but a really great workout.

Side note: sushi was awesome. :)