7/30 - SealFit

[FIFE]

Warm Up: Sand Bag drills - 10 minutes

Strength: Work to 1 RM Push Press (PP)

Stamina: Chipper: 15 PP, Row 2,000, 400 M walking lunge
Work Capacity: AFAP with good form, and 20# vest:
Run 1 mile
75 Pull-ups
100 Push-ups
125 Sit-ups
150 Squats
Run 1 mile
Durability: Yoga or Active stretch 10 minutes

am -
warmup - ROM
Work Capacity - rxd strict form apart from kip pullups(deadhangs on tue) nipples to floor pressups 20lb vest#
42.11

this is equal to my Murph time when done cindy fashion but quicker than when i do it un partitioned

strength/stamina tonight

[Put Up or Shut Up]

1. 30 Turkish getups (each arm) w/25# KB
2. 5x1 Push Press: 185# for all sets
3. Chipper: 15 PP (155#), 2k row, 400m lunges. Broke PP's (10-5); split 7:06 on 2k row; and lunges unbroken.
4. As rx'ed w/20# vest. Time- 39:27. Pullups were kipped (not butterfly kip seeing as im too tall for the gym's pullup bar, lol) in sets of 3-4.

After watching tons of footage from the crossfit games, I realized that I wasnt fully locking out my max effort push presses and push jerks (though my strict form is full ROM). Therefore, on today's wod, I locked out every PP o/h and held it there for a 1-count. This accounts for the slight decrease in weight.

[Jester06]

1. Rx'd

2. 155# for 1 second lock out

3. 145# for all, subbed mile run - 6:33, 400m complete.

4. Rx'd w/20# vest unpartitioned 40:15. Pissed I didn't beak 40.

5. Rx'd

Swim yesterday All CSS
5 x 100y on 2:00 - Had 30-35 seconds rest on avg.
Bunch of underwater swims.

Notes - Getting ready to deliver best man speech tomorrow in front of 500+ people.

[SPARTAN-367]

WU: Rom Drills (no sandbag )
STR: 175#(PR by 10#)
STA: 150# Rx'ed rowed only 1km though. I was suprised i didn't mentally break at all on the 400m lunges I actually enjoyed it hearing the birds and trees moving in the wind... sometimes we don't realise the beautiful stuff around us. It was awesome, I'm going to look forward to more 400m lunges

WC: Rx'ed but only did 400m run and finished 400m run... time restrictions 28:59 (skinned the 29 minute lol)

DUR: Rx;ed

[Myth]

Warm Up: Sand Bag drills @ 75# - 2 rounds of: 10 getups, 10 power cleans, 10 walking lunges, 10 Zercher squats

Strength: Worked to 1 RM Push Press @ 235. This might be my SealFit PR!

Stamina: Chipper: 5 sets of 3 PP @ 85% 1RM (200). Rowed 4 x 500m (1:00 rest), Avg 1:44 pace. 400m walking lunge

Work Capacity: If Murph and Angie had an illegitimate crack baby, this is what it would be...MURGIE!
Time=29:30 with 20# vest. Splits were:
Run 1 mile-6:51
75 Pull-ups-3:19
100 Push-ups-5:08
125 Sit-ups-4:11
150 Squats-2:52
Run 1 mile-7:09 (switched to my 22# ruck for this).
That last run was brutal due to the prior squats and a bit heavier load.

Whew! This entire workout was...hmmmm, how can I say this tactfully...VOLUMINOUS! There, how's that for a euphemism for dreadfully long and arduous? I'm so drained I'm gonna pass out right after finishing typing this...

[Egg]

WU: Turkish Get Ups, 10 mins

STR: 130# (PR Never maxed this)

STA: Didn't realize chipper was only 1 set >_< so I did 5 sets of 70#x15. 2000m Row, (7:53) 400m Lunge, Rx'd

WC: Rx'd with 20# Weight Vest. Im a little nervous about running with a vest, as I've heard it destroy's your knees. Can someone elaborate? Pullups all strict DH, Pushups CTD , Mile runs...First one 7:04, second, 7:11...First time running with a weighted vest... (46:27 for WC)

Pulling into Bahrain soon so I can finally swim again...Going to slam a few cold ones beforehand and CSS all day along with swimming techniques...So exited...

[Scourge07]

WU: Did some ROM drills and Log PT style movements with a 45lb dumbbell.

Strength: Worked to 185# PP. I was trying to lock it up there like some of the other guys were talking about it. It really makes it more difficult!

Stamina: 15 PP at 165# (Divided it up into 7-5-3). Did the rest as Rx'd

Work Capacity: I STILL don't have a vest. I'm a poor college student...However, my friend has one laying around that he is willing to sell to me for a decent price so I'm going to buy that off of him so I won't feel left out anymore.

Anyway, I did this beast as Rx'd minus the vest, and subbed runs for rows. Completed it in 36:00 flat. I was concentrating primarily on getting my form right: fully extended pull-ups, CTD push-ups, and below parallel squats. Maintaining good form is slowly starting to become second nature, which I'm happy about.

Dura: Did 10 minutes active stretching. I was also curious how many muscle ups I could perform in one set nowadays. No rings at the globo gym so I used the bar, and knocked out 13. PR by one rep. :]

I'm sufficiently beat.

[jd82]

Warm Up: No sand bag so I subbed 25 weighted situps w/ 45# plate and burpees. Waiting for two goons to get off the rack, I ended up doing 97 (about 10 per min. just to stay warm) burpees before they left.

PP 1RM: 205, probably could have gotten 215, but next time.
Chipper (subbed SDHP @ 55#, and 100 4-count lunges in place) as rx'd @ 185#

Did a sand run earlier today, so I left the miles off the end of the WC and I left the gym and went to the playground. Might not have been the best idea because of the heat, but I need to re-condition for the height of hurricane season. Could mean some long days outside if one hits. Time: 25:32. I was either getting hypo or overheated or both, but I was struggling at the end and dragging some major ass.

Stretched thoroughly.

[sciguy]

First WOD since Monday because of a presentation I had to give for my degree.

WU: Bear Complex (75,95#)
STR: 160# Strict press
STA: 145# for presses, subbed 1 mile run for row, lunges unbroken (first time unbroken)
WC: w/20# rucksack: 44:18. Used rings for pullups.
DUR: Rx'd.

Notes: Felt good to get back into it. Felt sick after I was done, too.

[vertigo]

Warm Up: Turkish Get-Ups

Strength: 195 - 205 (did not get fully locked put)

Stamina: PP @165#, 2,000m row in 8:12

Work Capacity: rx'd in 43:23. For the pull-ups used a goofy grip (palms facing different ways) and did DH

Durability: Stretched