SealFit 9.30.09

"Motivation is like food for the brain. You cannot get enough in one sitting.  It needs continual
 and regular top ups." - Peter Davies

SealFit.com 9.30.09 (scaled): Pistola

Warm Up: BB Complex 75...105# w/ burpee chaser
(**Scaling to 55#. BB Complex = 6 reps of each: Deadlift, upright row, squat clean, push press, back squat)

Strength: Work to 1RM full Snatch. Scale weight if your form is not solid
(**Scaling to 45# practice on form)

Practiced with 15# bar to work on form. Started feeling pretty good about it after about 15-20 reps.

Stamina: 5 rounds at steady pace as a team (if applicable): 2 x Snatch Complex @ 80% 1 RM, 15 x weighted step-ups (use 2 x 35# DB or KB), Sampson Stretch
(**Scaling to 3 rounds, snatch complex @ 45# 15#, weighted step-ups are with 20#DB on one side, 15# KB on the other)

Time: 7:10

I'm having trouble keeping count on these SealFit workouts:). I think I did less than 15 step-ups on the second round and 3 snatch complexes on the third round.

Work Capacity: AMRAP 30 minutes: 5 HSPU, 8 pistols (1 leg squats - 4 ea side), 10 pull-ups
(**Scaling to AMRAP in 15 minutes, and 1-band pull-ups)

Rounds: 6

But I scaled it back to 10 minutes (accidentally went til 11) and after the first round, scaled the pull-ups to 5 reps instead of 10. Pistols were done on the second step.

Durability: 4 rounds: 50 situps, 50 leg levers, Stretch
(**Scaling to 2 rounds, unanchored sit-ups, levers done like bicycling)

Time: 4:20

Scaled back to 2 rounds of 25 unanchored sit-ups and 50 leg levers.

(Snatch Complex: 1 rep = 4 movements as follows: hang power snatch, O/H squat, full power snatch (from floor), full Snatch (Floor to squat position).)

Pull-ups are such a weakness for me. It is always the thing that slows me down the most. Not sure what to do about this except to be patient and maybe go back to doing 5-10 every day in my warm-up.

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.

OHS

Today is heavy day, so I'm going to work on overhead squats (outside). It was a disaster the last time I did these, but that is not going to happen again today.

I'm going to start doing the SealFit WODS, I think. Hopefully starting tomorrow if all goes well with cleaning and getting the house ready for Hokie guests this weekend:).

I've been feeling a little scattered lately with my workouts, so I'm looking forward to focusing in on one thing for awhile.

Warm-Up:
Burgener warm-up
10 Ring Rows
10 Pull-Ups (1 band)
10 sit-ups, legs straight
10 HSPU, toes on bench
10, 20# KB Swings
10 (5 on each side), 20# DB plank pulls

OHS
1-1-1-1-1-1-1

Loads:

Not doing this tonight, got home too late and just not feeling it.

OHS

Warm-Up:
Burgener warm-up
10 push-ups
20 Ring Rows
10, 20# DB Swings
10 Handstand hold attempts

Overhead Squats:
5-5-5-5-5 reps

Loads: 45-55-75(MAJOR FAIL!)-65(1/5 FAIL)-45

Okay, this was a bit less successful than I had planned. The 55's were strong, so I figured I would jump up to 75# to test myself. It was completely unsuccessful and I had to dump the weight on the first OHS. HUGE dent in my floor now which I'm really sad about (hope the hubby doesn't see it!). I went down to 65#'s and had to dump the weight on the 5th rep. I managed to almost catch the weight, but I might have dislodged my spine a bit and it still slammed down on the ground. The last set of 45# felt weak, but I think it was more my trepidation than anything else.

I really need to get mats for the basement and more ROOM!

CFJax.com - 7.2.09

So much for my vow to eat fewer carbs on the weekends. Yesterday was a lazy day and I didn't do a single thing. We planned to take my nieces to the zoo, but it rained all day long. I have to remember that if I don't do anything, I'm more tempted to snack throughout the day.

Warm-Up:
5 min. jump rope
20 Ring Rows
5 ring dips (band-assisted)
20 ball sit-ups

"Nancy" (scaled):
5 rounds for time of:
400m Run
45# Overhead Squats x 15

Time: 21:25
--Round 1: 3:46 (@ 8mph on treadmill)
--Round 2: 4:22 (@ 7.5mph)
--Round 3: 4:33 (@ 7.0mph)
--Round 4: 4:23 (@ 6.5mph)
--Round 5: 4:21 (@ 6.5mph)

Phew, really ran out of gas on the runs. I think this low carb diet is getting to me on the metcons. Hopefully it'll even out once my body gets used to it and/or I start getting healthier protein sources (i.e. meat).

I hit my stride with the OHS on the 3rd round. They finally started to feel somewhat normal and not as if I was teetering on the edge of falling with each rep:).

OHS

Warm-Up:
30 Burpees
2 dog walks (if weather cools down) - just one dog walked (15 min.)
5 min. jog
10 Burpees
20 ball sit-ups
10 Burpees
10, 15# Turkish Get Ups
10 Burpees

WOD:
Overhead Squat 5-5-5-5-5 reps

Loads: 45-45-45-45-55!!

Almost lost it on the 5th rep of the first set. It took awhile to get used to the movement. The third set was the strongest and also the deepest squat, the others were not all the way down. I really need to work on squatting and getting the full ROM. Oh well, all in all feeling good about this!! :)