7/13/10 JAMMER

[FIFE]

JAMMER

Warm Up: 21 - 15 - 9 Double-unders, Weighted sit-ups (45# plate)

Work Capacity: Jammer: 3 rounds for time:

1,000 M row
40 x Thruster (65#)
20 x Burpee

Durability: Sprints: 10 rounds of: 1 minute max effort, 1 minute rest

warmup - rxd

Work capacity - subbed rows to 800m runs as they need work - 26m46sec

Durability - pm

[SPARTAN-367]

Took as rest day I felt my body needed it. WC Looks fun will do it for another.

[Put Up or Shut Up]

1. As rx'ed w/45# plate locked out overhead.
2. 5x15 DH pullups (5 mins rest btw sets).
3. As rx'ed, time- 26:59. Row splits were 3:30-3:32 (approx 1:45 pace). Broke the thrusters into 4x10.
4. As rx'ed w/running. Avg btw 297-305m per 1-min repeat.

I definitely underestimated today's work capacity section. The thrusters were absolutely brutal-- I cant believe im saying this, but the burpees were not the worst part.

[guarem1]

Warm Up: as rx'ed
Work Capacity: Jammer: 26:15 (row 4:20 avg)
Durability: 1 mile run in pm.

Have been doing sealfit for a while just never posted, till now, they have not been up to par.

[TreyFischer]

WU: subbed box jumps everything else as Rx'd
WC: as rx'd time 28: 16 --- except subbed 4 min runs for rows - had it at 1 % incline and 9 to 10 mph
DU: did sprints as rx'd but changed it up a little , i did it on the treadmill at 9% incline and fluctuated the speed between 9.5 and 8.5 mph

Notes : on the sprints i literally felt my heart in my throat for the incline sprints it was a good feeling haha

[Myth]

Warm Up: rx'd- Did situps w/ plate held overhead with arms locked out, looking through hole.

Work Capacity: rx'd in 20:30. This was painful, plain and simple. I was shooting for around that time, so I'm satisfied with the effort.

Durability: Sprints done with 20# vest: I covered 2880m (288m per minute effort), avg 10.68 mi/hr.

Swim WOD 2 hrs later: 15min time trial using CSS: 28.5 lengths (712.5y). I hit the 500y mark around 10:30. I aint the best at swimming, I just want to be proficient enough to pass SFAS, as well as not get drowned in a water fight against some enemy.

[Myth]

Wow, we've got people from all around the globe here at SEALFit. We've added Scotland and Okinawa to the list. Welcome guys!

[frost]

WU: RXd

WC: 23:40

D: done on treadmill due to massive downpour...3%grade and 10.5mph

[sciguy]

WU: ROM drills
WC: 24:57. Subbed 800m run for row.
DUR: 10 x 100m repeats. 15 sec rest between.

[vertigo]

Warm Up: 21-15-9 Tuck jumps, weighted decline sit-ups(45#)

Work Capacity: "Jammer" rx'd 27:31. I hate rowing. Work Capacity is definitely feeling the effects of bad diet and no workouts last week.

Durability: I liked what Trey did; rx'd on treadmill 9% incline 8.5 pace

Notes: I paid attention to my transition times today and realized I loose a good 30 seconds when transitioning with any row/run, but whatever.