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Wednesday, 07.28.10: Bad Frog

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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

Notes:  Equipment:  KB or DB. Oly set.  Frog Complex:  perform 6 reps of:  Squat Clean, thruster, back squat, back-thruster, then do 6 burpees.  Endeavor to flow through the sequence and not put the bar down.  This is a challenge at 105#, especially as we get into the WOD.  Gonna hurt -- just a bit.  Embrace the Suck.

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

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35 Comments:

1. i remember doing the WC but with 7 RFT with this at SEALfit HQ and it sucked... bad. This WOD will be killer
Comment by TreyFischer — July 27, 2010 at 11:13pm
2. About to go to sleep. Nightmares about this one...
Comment by jd82 — July 27, 2010 at 11:16pm
3. embrace the suck...
thats what she said last night
Comment by smart ass — July 27, 2010 at 11:26pm
4. Can anyone help me out with what is a jingle jangle? Looked on youtube and could not find it, thanks all for the help.
Comment by JCUSMC — July 28, 2010 at 1:42am
5. I was also wondering what jingle jangle was, and what is involved with the frog complex? I'm sorry I am new to sealfit. Thanks
Comment by Brock — July 28, 2010 at 6:49am
6. @ Brock - jingle jangles are a short sprint usually repeating 6 times so like this - 6 X 25 meter sprints. As for the Frog Complex it is similar to the Bear complex but in a much more fluid motion! Hope that helps!
Comment by TreyFischer — July 28, 2010 at 7:04am
7. Is it 1 back thruster or 6? i remember last time we did frog complex we only did 1...
Comment by Dash — July 28, 2010 at 7:26am
8. @ Dash - just one but you repeat the cycle 6 times - so it is 6 in total but it is one per cycle. you get what i mean? lol
Comment by TreyFischer — July 28, 2010 at 7:36am
9. Hey can anyone direct me to somewhere that I can find the extra pay amounts for the additional training Spec. Ops. get. I can't seem to find this anywhere and the recruiter isn't much help.
Comment by Joseph Luncford SOWT Candidate — July 28, 2010 at 8:19am
10. This looks like it changed from last night.
Comment by jd82 — July 28, 2010 at 8:38am
11. gonna hurt - just a bit ha ha! SEALFIT is awesome...nothing like it.
Comment by ciralli — July 28, 2010 at 9:06am
12. @ Ciralli - You tell em bird... Brrrrrrr! Cant Wait!
Comment by barille — July 28, 2010 at 9:14am
13. For the frog do we start in the hang clean or power clean position?
Comment by Bravesfan — July 28, 2010 at 9:20am
14. @TreyFischer, was that supposed to be a riddle? or something? lol. Is it 1 squat clean, Thruster, Back Squat, Back Thruster (Repeat 6 times) or is it 6 squat clean, Thruster, Back Squat, 1 Back Thruster?
Comment by Dash — July 28, 2010 at 9:53am
15. haha i didnt mean for it to be a riddle. But you had it right the first time! :)
Comment by TreyFischer — July 28, 2010 at 9:56am
16. @10: It definitely did change.

@13: Because it doesn't say "hang" I'll be doing them from the deck. (And power cleans can be done from the hang)

@14:

6(1xSquat Clean, 1x Thruster, 1x Back Squat, 1x Back Thruster)

Comment by Franco — July 28, 2010 at 10:02am
17. I didnt do this workout this morning due to swelling/inflamation in my left knee; however, my training partner and I accepted Mark's 1,000 pushup challenge. I programmed a whole sealfit-esque workout with the pushups constituting the work capacity portion.


Results are posted in the forum. Mark, you are a sick bastard and my chest is already sore to the touch, lol.
Comment by rich (aka put up) — July 28, 2010 at 10:11am
18. Thought it said 135 when I looked at it at 545 on my phone. After the 5th set I felt defeated. Just saw it was 105. f*ck my life.
Comment by Drew — July 28, 2010 at 11:12am
19. Deadliest warrior season finale last night, NavySeals leading the charge.
Great showing!
Comment by babyseal — July 28, 2010 at 11:31am
20. What does "8 RFT" mean? Does that mean we have to do 8 rounds of the frog complex with the 400M run?
Comment by Patrick — July 28, 2010 at 12:08pm
21. RFT means rounds for time. So yes, 8 rounds of frog complex + 400m run.
Comment by scramble — July 28, 2010 at 1:03pm
22. Hmm, anyone know why the workout changed?
Comment by Scourge07 (aka Colin M.) — July 28, 2010 at 1:36pm
23. @22,
Mark probably just felt like it needed tweaking.
Comment by jd82 — July 28, 2010 at 1:47pm
24. i gota be honest ive been following sealfit since December and i had to walk away from today's wod because it was so damn hard, i got through 5 rounds and couldnt go on anymore.im starting to doubt if the majority of people actually do every days wod 100%, it breaks the body down way too much after about 4 weeks of doing it and ive done d-1 sports in the past(wrestling). monday and tuesday were alright, but today..jesus christ
Comment by done — July 28, 2010 at 8:15pm
25. @24 - hip hip to the ship !!!! let em go, let em go ;-)

lol, seeya
Comment by matt — July 28, 2010 at 8:40pm
26. if it makes you feel better, ive personally witnessed a former olympian (swimmer) quit, D1 lacrosse players quit, a fellow D1 wrestler (from U of Minnesota) quit, and other athletes alike.... But, I have a friend who made it through hellweek with me who before enlisting in the navy and going to BUD/S spent 4 months backpacking around europe drinking and smoking weed

90% mental my friend
Comment by matt — July 28, 2010 at 8:43pm
27. Any suggestions for a good sub for the jingle jangles? I don't have 25 yds to sprint where I'm at.
Comment by jd82 — July 28, 2010 at 9:35pm
28. matt are you a team guy?
Comment by done — July 28, 2010 at 9:36pm
29. Didnt get to do this one today. Will be doing it tomorrow. Cant wait.
Comment by Blake(SEAL willbe) — July 28, 2010 at 10:08pm
30. @ jd82

I'm in the same boat as far as the jingle jangles/not enough room. I don't know if this is "proper", but I like to sub mountain climbers.
Comment by Scourge07 (aka Colin M.) — July 29, 2010 at 7:27am
31. Scourge,
That is a great idea! I never think about mountain climbers. I've already done the strength segment and just removed the jingle jangles and added another round of DL + box jumps, but I'll definitely remember that next time. I'd say maybe 20 to 25 @4-count?
Comment by jd82 — July 29, 2010 at 9:55am
32. Thanks man! Yeah, when I sub the mountain climbers in there, I typically do around 20 4-count's!
It's pretty convenient for me since I don't have a place to run at the globo gym, and I can stay around the Oly rack so no one else grabs it while I'm not using it.
Comment by Colin M. — July 29, 2010 at 6:28pm
33. So yesterdays work out was good.... but I couldn’t do the run, well I could but, I had horrible gas and a female officer was walking on the treadmill next to me. haha just couldn’t do it to her.
Comment by Jesse — July 30, 2010 at 12:02am
34. Probably a stupid question, but what is "work to 1RM" stand for?
Comment by Caleb — July 30, 2010 at 12:12am
35. @ 34

It means: Work to your one rep max (1RM) for a particular exercise.

Here, it's typically associated with different barbell exercises/lifts, or something like weighted pull-ups. You perform the exercise and keep adding on weight until you can do only rep, while maintaining good form.
Comment by Scourge07 (aka Colin M.) — July 30, 2010 at 3:14pm

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