7/28 BAD FROG

[FIFE]

Warm Up: ROM Drills. max push-ups in 2 minutes. Max wall ball in 2 minutes

Strength: 8-5-4-3-2-1 Dead Lift (increase load each set)
Stamina: 4 rounds: 3 x DL @ 85% 1RM, 20 x Box Jump, Jingle Jangle
Work Capacity: 8 RFT:
Frog Complex (105#) with burpee chaser
Run 400M
Durability: 100 flutter kicks. 100 leg levers. Yoga or Active stretch 5 minutes

warmup - ROM frog complex working to 105lb
Strength - pm
Stamina - pm
Frog Complex - 6 rounds today - nothing left in legs from yesterday for the runs
Durability - pm

will hit it hard tonight use pressups and wall balls as warmup - then strength stamina and durability, will have to adjust nutrition as i weighed in at 176lb this morning and my recovery showed today on the WC, will have to increase carbs as follow 6 days Primal on 100g carbs - sat night sunday morning is my cheat! - will post weights etc later

[SPARTAN-367]

WU: Rx'ed, did ring pushups added depth and difficulty 40, wallballs was 9kg 40 as well.
STR: Deadlifted on 25# Plates added more depth (I have a sticking point on the bottom of the deadlift hopefully this will help me out (305#)

STA: on 25# plates same rx'ed @ 165#

WC: Skipped Wednesdays will be my iron cross work(will do it another time looks fun)

DUR: Worked on Iron Cross(I will acheive it!) everything else RX'ed!

[Myth]

will hit it hard tonight use pressups and wall balls as warmup - then strength stamina and durability, will have to adjust nutrition as i weighed in at 176lb this morning and my recovery showed today on the WC, will have to increase carbs as follow 6 days Primal on 100g carbs - sat night sunday morning is my cheat! - will post weights etc later

you're only eating 100g carbs a day and doing Seal Fit? No wonder your performance/recovery is suffering bro. I suggest AT LEAST 1g carb per pound bwt (if<10%bf) or 1g carb per pound LEAN MASS (if >10%bf). Same rule for protein as well. Then fill in the rest of your caloric needs with fats.

[TreyFischer]

WU: Pushups in 2 min - 118 , Wall ball 2 min : 53 ( 30 lbs) - reason for bad scores here explain in a min
STR: 325
STA: - 305 , everything else as Rx'd - 26 inch box
WC: This is where everything went bad, as i have mentioned my lat has been killing me the past couple days and i though i could ignore it today as well, but it turns out I am done for awhile with SEALfit, ( i will still be running) , it turns out i tore my intercostal muscles on the rib cage , which is why my breathing has been effected as well.
Got two rounds in and then i literally could not do it anymore, it hurts to even move my left arm now ,feels like the wind is knocked out me when i breathe in deep..
( note : i RARELY ever stop for anything or complain, so im not some wimp)

Last night :
Felt Guilty so i went for a second run --- 5 K in a vest - 22: 40 in boots as well, pretty good considering my breathing has been bothering me

[Egg]

WU: Pushups, 90 Wall Ball 52, 20# Im working on it >_<

STR: 8x205, 5x255, 4x265, 3x275, 2x285, 1x295, 305x1 Failed on 315x (PR DL 305#!!!) PR by 40#!!! (First time I've maxed on DL Happy I can do over 300...Even if only by 5 pounds. Rx'd

WC: Had to scale back to 85# Rx'd

DUR: Rx'd

Trey hope you heal fast

[Franco]

WU: 78 Push (weak score due to calisthenic focused workout yesterday)
45 Wall Ball

STR: 365# (got it up but bad form)

STA: 295#, 24" Box, subbed Hip Mobility for Jingles

WC: 32:19, subbed 400M Row for Run

DUR: Rx + Foam Rolling

[Franco]

it turns out i tore my intercostal muscles on the rib cage

Dude, that is an extremely serious injury . Those muscles allow you to breathe! Take it easy man.

[Myth]

Warm Up: pushups= 77 chest to deck, followed immediately by wall balls: 58 w/ 20# ball to 10ft target, ass to grass.

Strength: 135x8, 225x5, 275x4, 315x3, 365x2, 405x1, 435x1 (LT=430). I think that tied my SEALFit PR! FYI-I sharted on the final set... I'm talking turtle-head... I think I actually touched cloth!

Stamina: DL @ 370, Box Jump @ 24", JJ = 10x10m shuttle runs

Work Capacity: 23:52. This was a ball buster. Never set the bar down during the complex. My goal was 3:00 per round, so I'm happy with the effort:)

Durability: rx'd

[Franco]

77 chest to deck

Isn't that the standard for push-ups? I'm confused as to why you and Rich often specify CTD because I thought that that is the only way to do them.

[Myth]

77 chest to deck

Isn't that the standard for push-ups? I'm confused as to why you and Rich often specify CTD because I thought that that is the only way to do them.

to differentiate between those who do them improperly, in an attempt to motivate/educate them on proper form. also when we have to do a crap ton of pushups, like 1000, I highly doubt people are doing every one of them chest to deck. or even in WODs like barbara, angie, cindy, etc, when ppl are going for the fastest time possible not all pushups are perfect form, simply cause ppl are striving for speed. you seen chris spealler do some of the calisthenic-based WODs? not even he goes chest to deck on every rep.

btw-did you see how the judges made them do pushups at the CF Games? letting your hands off the deck after each rep? that was cool, I think I'll try that next time.