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 10.3.09

**Going to have to do this Saturday, rehearsal dinner tonight for Adam's best friend. Planned to it this AM... but that never works out as planned:).**

"Being defeated is often a temporary condition. Giving up is what makes it permanent." - Marilyn Vos Savant

SealFit.com 10.3.09: Hero (scaled)

Warm Up: 10 minutes Sand Bag Get Ups (70 - 100#)
(**Scaling to 20# DB Get-ups)

Reps: 12 (6 each side & with 15# KB, not quite ready for 20#(
Stopped at 4 minutes

Work Capacity: HERO WOD Murph: For time, with 20# body armor of:
1 mile run
100 Pullups
200 pushups
300 squats
1 mile run
(**Scaling to: 1/2 mile run, 20 (1-band) pull-ups, 75 push-ups, 100 squats, 1/2 mile run, no vest)

Time: 19:49

Durability: 3 Rounds: Hip Mobility, 20 HD back extensions, PVC shoulder pass through (dislocates)

Time: 2:48

Wheezing on the first run... wheezing, wth. Could be those two cigarettes I had at the wedding on Saturday. No more, no matter how drunk I am. UGH!

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.