WedNESDAY 110629

Well, I haven't done a crossfit WOD yet. Woot woo! I have been home very little since I got back, and when I am home I play soccer and hike. As for working out, I was going to join Wasatch Crossfit but it's $80 a month and I am not sure how long I will be in the area. If I end up staying I will join. But for now, I work out up at Hill Air Force Base (where it's free :) with good ol' Mister Kirk Waldron. Today was back and biceps. Good workout. I do miss Crossfit a lot though and plan on stopping by Wasatch Crossfit when I get back from Arizona next week. And the elevation kills me when I run!

Cindy

Rough WOD. Pukey almost got me.
AMRAP in 20 minutes:
5 pull ups 10 pushups 15 squats.

20 rounds for me.

One pic

This is the weight area of my garage gym (I also do pullups and dips here). I also have a flat bench that I can put in the squat rack to do bench press. My rower and GHD machine is upstairs and I am working on turning an old swing set into my rope climb/wallball/muscle up station. I will post pics when it is done. May be a few weeks from now, as I am going for a trip.

Friday I did:

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50 x pullups
10 x burpees
40x pullups
20 x burpees
30 x pullups
30 x burpees
20 x pullups
40 x burpees
10 x pullups
50 x burpees

my time: 37:09

I skipped the weekend (trying to move into my apartment and my Dad's 66th birthday party)

Today I did:

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9-7-5 for time:
muscle-ups
135# snatch

my time: 21:31 (I did all my muscle ups legit, and I am able to chain them now. Woot!)

I may do 110521, run 1 mile, today as well. We will see.

Helen

We did 5x5 bench and then did Helen

I got a poor 12:25. Just wasn't feeling it and stil can't kick this cold!

21-15-9 95# push press, 95# hang clean, burpees

15:17 was my time. I would compare them to the other people but I was the only one who showed up today.:)

WOD update

I have done 4 WOD's since being back. The first one was 5x3 deadlifts 185, 215, 255, 285, 310.

Then I did 800m run, 21 95# OHS 15 95#thrusters, 9 pull-ups, 400m run, 9 OHS, 15 thrusters, 21 pull-ups, 800m run.

Then did 5 rft of 50m swim and 20 pushups

And yesterday I did 18-16-14-12-10-8-6-4-2 of pull-ups, plyo-pushups and sit-ups.

Don't remember my times... But needless to say we were at a high level in Iraq. Really dominating up against some of the people I am working with here...

Good times.

Zane did some stuff

Okay, we are all separated now; and no one seems to be keeping up with the blog, so I thought that I would put something up.

Last Saturday, I spent the day putting together my home gym in my dad's garage. It is awesome. It is so nice, not having to share equipment, or improvise. I may put up some pictures later.

I have done four workouts since being home. Here they are:

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Thruster 2-2-2-2-2-2-2 reps

I did: 185-195-200-205-205-210-210

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7RFT:
35 x double-unders
1 x snatch

One snatch attempt per round. Add total successful snatches for score.

I did: 11:54 (time) - 870 score (135-145-150-150F-145-145-150)(I struggled with the snatches this day)

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For time:
Run 1000m
30 x handstand pushups
Row 1000m

I did: 14:57

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21-15-9 for time:
315# deadlift
30" boxjump

I did: 12:41 (this one was rough)

The Altitude is rough here, but it adds to the challenge of the workout, so I welcome it. I also discovered that the lower your setting on your rowing machine's fan, the harder it is to row (10 is the easiet). Having figured that out, I will now say that rowing is much more challenging than sumo deadlift high pulls.

So, there you have it. Post if you feel like it. I will continue to on occasion as well. Good day.

"FOCUS" Tuesday, 2011.06.01

Baseline: ROM drills, then Sand Bag Drills 15 minutes.

Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 - 1 Back Squat (BS)

Stamina: 5 rounds, not timed: 3 x BS @ 85% 1RM, 20 x Box Jumps, Buddy Carry 50M

Work Capacity: For Time do 21 - 15 - 9 of each exercise, with 400M run after each set:

• Dead Lift (225# / 155#)
• Wall Ball (20# / 14#)
• Hand Stand Push-ups

Durability: Sprints 12 x 100M (:15 internval). Grinder Core work 15 minutes non-stop. Active Stretch.

New to SEALFIT?...read this.

Equipment: Sand Bags, Oly Set, Wall Ball. WC: do 21 of each, then run 400m. Then do 15 of each, run 400M. Finish with 9 of each and a final 400M run. The 2012 schedule is posted above for your planning purposes if you desire to come to one of our camps, academies or seminars. Comments welcome - train hard and safe, and have fun -- Coach Divine