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 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:)!

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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!! :(

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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:)

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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.

Lunges, PU, SU

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 (1-band) pull-ups
10 (1-band) ring dips
10, 20# KB Swings
10, HSPU progessions (toes on bench)
10 KTC's

CFHQ WOD 8.21.09:
Walking lunge 100 ft.
21 Pull-ups (*sub Ring Rows)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (*Sub Ring Rows)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (*)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (*)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (*)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (*)
6 Sit-ups

Time: 10:20

Four and a half minutes faster than last time! Woo hoo! I was bookin' it on the walking lunges until about the round of 12, things slowed down considerably after that:).

Lunges, PU, SU

I don't feel like I'm making much progress doing the band-assisted pull-ups, so I'm going to switch to ring rows and see if this makes any difference. We'll see! I'm going to give it 3 weeks and then evaluate my progress.

Warm-Up:
5 min. jog
4 min. punching bag
10 push-ups
10 HSPU progressions (knees on bench)
10 handstand holds (attempts)
15 KB swings, 15#

CF.com WOD (6.13.09):
Walking lunge 100 ft.
21 Pull-ups (subbing ring rows)
21 Sit-ups (Time: ~3:20)
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups (Time: ~6:40)
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups (Time: ~9:20)
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups (Time: ~11:45)
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time: 14:59

Well, I blew my previous time for this out of the water, but I'm not sure how comparable ring rows are to jumping pull-ups, time-wise. The ring rows were tough for me and starting with the 15-rep set, I did feet flat on the floor instead of just heels.

I'm super excited about my handstand holds today! I was able to do a handstand hold without actually leaning against the wall and it felt AWESOME! I know this isn't a major accomplishment for most, but I am super nervous about breaking my neck, so I always hold back on the handstands. I held a handstand against the wall for a count of 20 today as well!

Lunges, PU, SU - Day 75

15 days left in my 90 day challenge! I'm super excited that I'll be done right before the Hokie Spring football game! I am planning to take about 1-2 weeks of rest (minus doing my burpees, of course), so the timeline is PERFECT!

Last time I completed this WOD is here and I scaled to "puppies". I'm going to try doing it RX'd this time (except of course for the pull-ups which will be jumping).

Warm-Up:
5 min. jog
5 min. jump rope X 3.5 min. instead
10 push-ups
10 HSPU progressions (shins on bench)
10 KB swings, 15#
6 Burpees

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (jumping)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (jumping)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (jumping)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (jumping)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (jumping)
6 Sit-ups

Time: 21:11:16

Wow, much tougher to do this RX'd than scaled:)! I'm really happy when I can do a WOD almost RX'd though! I had a bit of trouble getting up after the sit-ups on the 9s & 6s rounds. Those lunges are TOUGH. Feel really good post work-out... and I did 81 jumping pull-ups! I'm super pumped about that:).

HSPU, PU, Lunges - Day 47

Today's WOD has to be scaled almost to where it's not recognizable because I don't have the skills necessary to complete it. It calls for HSPU, L-Pull-ups and lunges. I'll be scaling to the "pupppies" version on BrandX. I have a bit of a stomach-bug, so I'm not sure how much energy I'll have for this.

Warm-Up:
5 min. jog
5 min. jump rope X only 2 minutes... severe nausea (lots of DU's though, some in a row)
10 push-ups
20 ball sit-ups
10 KTE's
10, 15# KB Swings

WOD:
Complete as many rounds as possible in 12 minutes:
3 HSPU progressions (shins on bench)
6 jumping pull-ups
9 steps, walking lunges

Rounds: 7 (pathetic)

*Practice L-sits after completing WOD.

I didn't practice L-sits after the WOD and I definitely didn't give this my all, not even close. I had to keep stopping during both the warm-up and the WOD to curb the nausea. Guess the stomach upset decided to stick around all day. Feel very disappointed with this workout.

On a more positive note, though, on one of the 42 pull-ups in this WOD, I almost got a dead-hang pull-up!!! Pretty excited about that. I definitely feel much stronger with the jumping pull-ups the more I do them.

Lunge, PU, SU - Day 36

Today's WOD is walking lunges, 100 ft. I'm going to have to figure out how much 100 ft. is:). I'm really bad with concepts like this. I guess this calls for a tape measure. I have a feeling it's going to be alot of pacing in the basement:).

Warm-Up:
10 min. jog (@ 5.5mph)
7 push-ups
10 HSPU progressions (shins on bench)
10 KTE's
5, 10 sec. ring stabilization

WOD (Scaled to Puppies):
Walking lunge, 100ft. approx. (I think it was closer to 99ft.)
15 jumping pull-ups
15 sit-ups
Walking lunge, 100ft.
12 pull-ups (jumping)
12 sit-ups
Walking lunge, 100ft.
9 pull-ups (jumping)
9 sit-ups
Walking lunge, 100ft.
6 pull-ups (jumping/reverse)
6 sit-ups

Time: 11:37:15

I don't know if it's the new diet or if it's just me getting stronger, but my pull-ups were MUCH improved in this WOD. I only had to do reverses on about 8 of the reps. The rest were jumping (which for me is harder than the reverses).

Lunges seriously burned after the first 30ft. or so and I keep having to fend off my dogs who thought it would be really fun to try to trip me or play tug right in my path:).

My legs felt like logs on the warm-up run, at least for the first 6 minutes or so. Can't imagine what they'll feel like tomorrow... yikes.

Back to Burpees - Day 1 & 2

Well, I have numerous excuses why I have not exercised since the holidays, but instead of going through that, I'm just going to jump back in and start fresh:).

And of course, I chose to start back with a burpees WOD.. of all things:).

Warm Up:
5 min. jog on treadmill
10 girl pushups
7 jumping pullups
10 ball situps

WOD (Scaled WAY down):
4 rounds for time of -
10lb. bar overhead walking lunges - 35' (I calculated it out to about 13 lunges, but I could have been way off.. measuring is not a strong suit of mine).
10 burpees

Time- 12:04:92

I was completely gassed. I think I worried my dog a bit because he hovered when I started wheezing:)haha. Felt really good to be back at it. And walking up the steps to work today was a sore experience.

Today's a rest day, which is a good thing because I'll be working late... like usual.