Sealfit 10.2.09

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."
- Frank Outlaw

Sealfit.com 10.2.09: Manbreaker (scaled)

Warm Up: 3 rounds: 3 rope ascents, 10 burpees
(**Scaling to 20 rope pulls)

Done

Strength: Work to 1RM weighted pull-up
(**Practice dead-hang + a few 1-band assisted)

Practiced dead-hangs... still couldn't get a full one.

Stamina: 5 rounds at steady pace: 3 weighted pull-ups @ 80% 1RM, 10 clapping push-ups, Jingle Jangle (6 laps 25 yd sprint)
(**Scaling to 3 rounds, 1-band pull-ups, 10 regular push-ups, 2 X 75 yard sprints)

Time: 3:08

Work Capacity: 6 rounds for time as a 2 person Team: 5 Man-Breakers (each), 100 yd buddy carry (each), Run 800 M
(**Scaling to 4 rounds, 3 man-breakers w/15# & 10# KB, 75 yd sprint- have to think on what I'll carry, run 400m)

Time: 16:39

Scaled back even further to 3 rounds, nothing carried on the sprints, and did 5 man-breakers with only the 15# KB, my other hand stayed on the floor for stabilization.

Almost fell off the treadmill on the third 400m!! :) Lucky I caught myself before the face-plant.

Durability: Active Stretch 20 minutes. 4 x 90 sec elbow plank

Scaled back to 4 x 30 second elbow planks. I had no idea how weak my core is! Need to practice these more often.

Man Breaker: with 35# Dumbell, do jump back, renegade row right side only, then jump forward and perform 1-arm snatch right side. Repeat on left side. Completion of both sides = 1 rep.

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.

SealFit 9.18.09

SealFit 9.18.09 (scaled):

Warm Up: Run 1/2 mile, then BB complex (Barbell Complex = 6 reps each of: Deadlift, Upright Row, Hang Squat Clean, Front Squat, Push-Press, Back Squat...do not set bar down) 75,85,95,105#
**Subbing 45,55,65#

Stopped at 55#, and didn't do upright rows (which I assume are like curls??) after the 45# set.

Strength: Find 1RM Bench Press

1RM: 65# (could have gone heavier, but no spotter)

Stamina: 5 rounds: 3 x BP @ 80% 1RM, 5 clapping push-ups, rope climb
**Subbing regular push-ups & 10 towel pulls for rope climb

Time: 5:16

Work Capacity: 10 rounds for time: C & J (55#), Burpee

Time: 3:49

Durability: Yoga or Active Stretch

Pull-ups & Ropes - Day 71

Today's WOD is actually one that I can not do EITHER of the exercises. I saw it posted this morning and was a little bummed at first, but the scaling on BrandX is perfect! I'll be doing the "puppies" scaling, like usual.

I'm going to have to jimmy-rig some kind of rope on the pull-up bar (maybe a towel) to try to do the rope climbs.

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
2 burpees (2nd day of Burpee Challenge)

WOD (Puppies):
Three rounds for time of:
12 Pull-ups (jumping)
3 Beginner Rope Climbs (might do 6 instead)

Time: 7:17
--Round 1: 2:23 (H-jumping pull-ups - tried for L's, but it was actually an H; & 6 towel rope climbs)
--Round 2: 2:28
--Round 3: 2:26

The jumping pull-ups were REALLY difficult. I tried really hard to get my legs in an "L" shape, but could never quite accomplish it. Need to work on L-sits!