SATURDAY, 05.14.11: ARM HAULER
This was our first SEALfit saturday workout. Wow!
Baseline: ROM drills
Work Capacity / Stamina: AFAP do set of 20 each, then 25x, 30x, 25x, and finish again with 20x
- Burpee
- Push-ups
- 4ct Arm Haulers
Durability: 3 mile run @ moderate pace. Active Stretch
Equipment: None. Awesome work this week folks. 4 ct Arm Hauler: on your stomach with chest and feet in the air, ankles together. Arms clap in front of head, then at hips to a 4-count. Comments welcome - train hard and safe, and have fun --
21:16 for the work capacity portion and 22:14 for the 3 mile run.
ReplyDeleteAlso, there was some discussion today as to what a SEALfit burpee includes. This morning, both Ron and I found on the website that it was also referred to as a Marine Burpee. It was deduced from Ron's Experience in the Marine Corp that they did not do a push-up for their burpees and since they had push-up as a separate event we did a non-push up burpee. I have done more research and found that a SEALfit burpee does include a push-up. See:
http://www.youtube.com/watch?v=U0fy7FOzWjY
So I went back and did 120 push-ups to make up for the push-up portion of the burpee that we missed this morning.
Mah... 22:30 without pushups on the burpees...
ReplyDelete20:18 for the 3-mile run.
I didn't do the Push-up Burpees either and my time was 22:08 on the WOD and 27:04 on the run. Sealfit is tough. But I'm feeling good now just finished an awesome steak.
ReplyDelete