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Tuesday, 07.27.10: Free Will

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 Free Will

 If new to SEAL FIT, read this

Warm Up:  21 - 15 - 9 Pistols, Push-ups

Work Capacity:  AFAP:

  • Pull-up Ladder 1 - 10 - 1
  • As Many Reps as Possible in 5 minutes of 1-arm snatch (40# - each arm)

Endurance:  Run 10k.

Notes:  Equipment: Pull-up bar, KB or DB.  Pistols are 1-leg squats.  Each leg counts as a rep.  For Pull-up ladder you do 1 rep, then 2...up to 10.  Then you do 10, 9, 8...down to 1.  Rest as little as possible between sets.  You drop off the bar after each set.  For 5 minute amrap snatch - do 5 minutes for each side - 10 minutes total.  Rest as needed during and between sets.  The crux of this wod is not the warm-up or WC, rather the 10k run.  Get through these first two elements and get on with the run.  If time is short, then do the run first, and get in what you can of the WU and WC.

Comments, suggestions and pictures are welcome  - train hard and safe, and most of all have fun.  -- Mark Divine, Head Coach

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45 Comments:

1. just wondering do you guys think the pull up ladder for tomorrow is : do one pull up on the 1st min , 2 on the second and so on? just double checking?
Comment by TreyFischer — July 26, 2010 at 11:06pm
2. I don't think so because it says AFAP, as fast as possible.
Comment by Richard — July 26, 2010 at 11:09pm
3. I think it is 1 rest 2 rest and so on, since it is to b done afap. So it will 100 pullups for time, broken down into a pyramid. I'm wondering if the snatch is 5 mins of both or 5 mins devoted to each.
Comment by kid twist — July 26, 2010 at 11:12pm
4. What are pistols?
Comment by Daniel Lien — July 26, 2010 at 11:14pm
5. Pistol - 1 legged squat
Comment by kid twist — July 26, 2010 at 11:16pm
6. @ Kid - i think for the snatches i would be with 2 dumb bells in your hand so both at the same time
Comment by TreyFischer — July 26, 2010 at 11:34pm
7. nvm i am an idiot, it would be one arm for 5 minutes than the other for 5 minutes, sorry about that
Comment by TreyFischer — July 26, 2010 at 11:36pm
8. How does the 21-15-9 work? thanks
Comment by KH — July 26, 2010 at 11:37pm
9. It seems like a lot of people don't want to post there times for the 1000 push up challenge cause they feel there times are to bad. Here's a confidence booster...500 push ups in an hour. I ran out of time but I am doing the 1000 later this week. Looking forward to others times. Hooyah
Comment by Funk — July 26, 2010 at 11:44pm
10. If I'm not mistaken, the snatch workout is just 5 minutes and you can use both arms but you should not rest at all. meaning when one arm gives out, then use the other.
Comment by scramble — July 26, 2010 at 11:47pm
11. Thanks Trey!
Comment by kid twist — July 26, 2010 at 11:48pm
12. what is the pullup ladder..and how much rest do you take in between..real lost..
Comment by question — July 26, 2010 at 11:49pm
13. http://www.bodyresults.com/E2ladder.asp

sorry
Comment by question — July 26, 2010 at 11:51pm
14. I'm confused about the ladder. Are we supposed to 1 pullup, then 2, etc. up to 10, and then 9, then 8 etc. down to 1 (for a total of 100 as kid twist says. Or are we supposed to do 1, then 2, up to 10, then 1...up to 9, then 1-8, etc for a total of 171?
Comment by newb — July 27, 2010 at 12:14am
15. just from past wods, i believe the pullup ladder is something like.... 1 pullup, rest 5 sec, 2 pullup, rest 10 sec... etc, every 1 pullup is 5 seconds rest.

not sure if thats what coach wanted, but thats how i think they have been in the past
Comment by matt — July 27, 2010 at 12:16am
16. newb you had it right the first time. 1..hop off bar..2...hop off bar..3 up to 10 then back down as fast as possible.
Comment by scramble — July 27, 2010 at 12:20am
17. ok I did not have a chance to complete this WOD due to some visitors to the center. Please read notes. I like how the community goes to work to figure out my cryptic programming though! Mark
Comment by mark Divine — July 27, 2010 at 1:48am
18. RE: the pullup ladder.... you can do a "breathing ladder"... each pullup earns you one deep breath on the ground. I love breathing ladders.
Comment by Deadly Nedly — July 27, 2010 at 2:01am
19. My calf cramped up yesterday in the pool and I strained it a bit, do I push through it and do the run anyway? I want to.
Comment by Ben Schluter — July 27, 2010 at 7:57am
20. @Ben --- Hey man, I used to be a competitive swimmer and i would get cramps sometimes when i did flip turns and the next day i would run or swim on it with no problem at all. But, I would listen to your body, try jogging for a quarter of a mile and if it feels alright then i would go for it. Also try eating a banana :) lol
Comment by TreyFischer — July 27, 2010 at 8:03am
21. This is my 2nd week following Seal Fit and I love it!! Thanks Mark for the workouts. I am addicted to them now. I was amazed how far past the point of wanting to quit I can actually go. I can't wait to see the progress 6 months down the road!
Comment by Brock — July 27, 2010 at 8:18am
22. Is it ok to do kipping pullups or should I do dead hang?
Comment by Andrew Towery — July 27, 2010 at 8:32am
23. Im challenging everyone to add a 20# vest for the pullups and 10k run. I finished as rx'ed this morning w/weighted DH pullups, but I admit to kipping the last 1-2 reps during 9-10-9-8.
Comment by rich (aka put up) — July 27, 2010 at 9:29am
24. Hey all! I've been doing Seal Fit since 1 may 10 and I am going to be going on selc. come this September in the CF for SOF. Is there somewhere I am not looking to see others pt results (e.g. timings)? Just wanted to compare to others seeing how it will be a grueling challenge. Thanks amigos!
Comment by Andrew — July 27, 2010 at 9:47am
25. Hey all! I've been doing Seal Fit since 1 may 10 and I am going to be going on selc. come this September in the CF for SOF. Is there somewhere I am not looking to see others pt results (e.g. timings)? Just wanted to compare to others seeing how it will be a grueling challenge. Thanks amigos!
Comment by James — July 27, 2010 at 9:53am
26. Sumbitch I ran 10k yesterday! I'll run it again I guess. 24 & 25, check the forums for people's results.
Comment by jd82 — July 27, 2010 at 10:29am
27. cool article on free will....reminds me of the matrix
Comment by Myth — July 27, 2010 at 12:19pm
28. @Deadly thanks for the idea about the breathing ladder!
Comment by vertigo — July 27, 2010 at 12:21pm
29. Myth, the matrix immediately came to mind when reading this article as well. believe it or not, i actually watched the matrix reloaded yesterday after not seeing it since it was in theaters! coincidence? or was it predetermined to happen? :)
Comment by jason — July 27, 2010 at 12:24pm
30. Might not be the right place to ask but for those who know it is involving SEAl motivators.
Do you have to be in DEP to train with one? I have two years left of college and I don't really know how that worked.
Should I just go to the recruiter and talk to him about it?
Comment by question — July 27, 2010 at 2:52pm
31. I watched this matrix special one time, and this sci-fi computer geek with long hair and glasses exclaimed with utmost confidence, "There's about a 20% chance that we're in the matrix right now." I laughed my ass off at that!
Comment by myth — July 27, 2010 at 2:59pm
32. So the gym was so packed when I got there yesterday that I ended up just doing the OHS and Burpees w/o the runs (bc all the treadmills were taken) then did the Xfit Endurance WOD after....and now my plantar faciitis in my left foot is so bad I can't walk...which I'm thinking is being cause from the "special" modified inserts my PT made to help my shin splints!!!.....FML and my flat feet. Gonna do a long fin in the pool after the WU and WC instead of the run today
Comment by Joseph Luncford SOWT Candidate — July 27, 2010 at 3:22pm
33. Anybody watching the Deadliest Warrior tonight? Navy SEAL vs. Israeli Commando
Comment by Nathan — July 27, 2010 at 3:48pm
34. @ Nathan - Thanks man I almost forgot! haha, even though this show is probably a bunch of BS, i still like to watch it!
Comment by TreyFischer — July 27, 2010 at 4:23pm
35. @ Joseph Luncford SOWT Candidate- I hear you man. I've got flat feet myself and sometimes have the same problem. Ive been doing a lot of bare foot running,,,to the point of my feet being tough enough and use to the bumps that i can handle running on concrete. I think that going barefoot has really helped with me being flat footed bc i can notice a small arch now (idk if its bc running w/ correct form has strengthened my foot muscles). just my 2 cents
Comment by Auds — July 27, 2010 at 4:36pm
36. @ Trey- I agree but i get kicks from watching them slice stuff up and blow things to bits
Comment by Auds — July 27, 2010 at 4:37pm
37. The best part of Deadliest Warrior is the narrator from 300
Comment by Matt K — July 27, 2010 at 5:09pm
38. @ Auds


I too have flat feet. It's probably the greatest hindrance to me doing these workouts. I have prescribed inserts and special shoes, which help with every day activities, but running is still killing me...I've typically subbed running with rowing.
Comment by Scourge07 (aka Colin M.) — July 27, 2010 at 5:21pm
39. I have flat feet as well, but ive never had trouble with typical running-related ailments, such as shin splints.

Honestly, you probably dont need perscribed inserts, because the problem most likely is your running technique. For example, maybe you are a heel striker? My advice- find a well kept, high school football field and run barefoot for 5 mins around the perimeter. This run does not need to be hard, but rather focus on landing on the front of your foot.
Comment by rich (aka put up) — July 27, 2010 at 5:39pm
40. Yeah, I've never particularly paid attention to how my foot lands so that could definitely be issue. Thanks for the input! Do you have any suggestion on how often to practice that?

Thank!
Comment by Scourge07 (aka Colin M.) — July 27, 2010 at 5:56pm
41. @Myth im going to mythify this challenge
Comment by Dash — July 27, 2010 at 6:08pm
42. @Question #30. I was talking to a recruiter while i was in college and when i graduated last May he hooked me up with a SEAL motivator to do my pst. I did good on the pst (thanks to SEALfit) and got my contract later that week. There were other NSW guys (including SEAL wannabees) who have been working out with the motivator waiting to get their contracts. I dont know how flexible your schedule is at school but talk with a recruiter and see what he can do for u. Hope that helps
Comment by PasAuf — July 27, 2010 at 6:13pm
43. @Dash-right on, bro! Since Rich made the first call-out, I had to up it by 2#. so add 20 if you wanna Richify it, or add 22 if you wanna Mythify it, LOL
Comment by Myth — July 27, 2010 at 6:32pm
44. @ Question - short answer is: No, you don't have to be in DEP to do a PST with a motivator. Just have to fill out a waiver.
Comment by Deadly Nedly — July 27, 2010 at 6:33pm
45. @myth, hmm it seems that i have to one up you guys next time... 25#!! next challenge!
Comment by Dash — July 27, 2010 at 7:54pm

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