Strength / Work Capacity

5x3 Squat Clean

Worked up to 215#

Then:
4 Rounds for time of:
7 Squat Cleans @ 135#
11 Toes to Bar
Run 400 meters

Time: 14:40

Rest Day

Report

• Body: No Sorness
• Sleep: 10 hours
• Nutrition: 90% Paleo
• Tomorrow's Projection: Heavy dead lift.

Strength

Back Squat 5x3

Worked up to 255#

Note(s): More of a recovery day. I did not get much sleep last night so I didn't do a work capacity section.

Today is the one year anniversary of Operation Red Wing. Read the book "Lone Survivor".

Recovery

5 Rounds:
5 Snatch P
10 V Up

Then:
100 Mountain Climbers

------------------------

Report

• Body: Shoulders, back sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Benchmark "KT Challenge"

3 Rounds for time of:
15 Power Cleans @ 135#
15 Pull Ups

Time: 4:24 (PR)

Rest Day

No WOD

Swim / Work Capacity / Stamina

Combat Sidestroke techniques
Swim 5x50 CSS

Slowest: 1:06
Fastest: 1:01


For time:
Row 100 meters
15 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 500 meters
5 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 100 meters
15 Squat Snatch @ 115#

Time: 19:06

Rest 30 minutes then:
For time:
Run 400m w/ 20# Ball
50 Ring Dips
Run 400m w/ 20# Ball
50 Walking Lunge Steps w/ 45# Plate
Run 400m w/ 20# Ball
50 Ball Slam @ 30#
Run 400m w/ 20# Ball
50 Push Ups
Run 400m w/ 20# Ball
50 Burpees

Time: 26:33

--------------------------------------

Report

• Body: No soreness
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo
  
• Tomorrow's Projection: Rest Day

Strength / Work Capacity

Work up to heavy Split Jerk
Worked up to: 225#

Then:
5 Rounds for time of:
20 Double Unders
5 Clean and Jerks @ 155#

Time: 5:54

-----------------------------

Report

• Body: Shoulders tight
• Sleep: 9 hours
• Nutrition: 90% Paleo.
• Tomorrow's Projection: SEALfit

Rest Day

Report

• Body: Tired, sore shoulders and legs
• Sleep: 10 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Swim intervals, SEALfit WOD

Stamina / Strength / Work Capacity

Partner WOD:
P1) 50 Wall Ball Shots @ 20#
P2) Plank Hold until 50 reps are complete
2 rounds
3 minute rest then:
P1) 50 Box Jumps @ 24"
P2) Hold BB Overhead @ 45# until box jumps are complete
2 rounds
3 minute rest then:
P1) 5 Man makers @ 2x25#
P2) Hold V sit w/ 20# ball until MM completed

Then:
5x3 Front Squat
Worked up to 225#

Then:
For time:
100 Push Ups
5 Box Jumps @ 30" every minute

Time: 2:54

---------------------------------------

Report

• Body: Butt and hamstrings sore, still tired
• Sleep: 6 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Work Capacity / Stamina

4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row

Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.

Rest 2 hours then:
"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 39:26

-----------------------------------

Report

• Body: No soreness but I was really tired today
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: heavy front squat

Rest Day

Report

• Body: Legs and butt sore. Shoulders tight.
• Sleep: 8 hours
• Nutrition: 50% paleo
• Tomorrow's Projection: SOS

Strength / Work Capacity / Stamina / Endurance

Work up to Heavy Squat Clean:
Worked up to: 225#
3 heavy singles @ 225#

120 sec. rest between sets

Then:
Complete as many rounds as possible in 25 minutes of:
3 Squat Cleans @ 115#
5 Burpees

Rounds completed: 24 + 3 SC + 1 burpee

Rest 2 hours then:

Untimed:
50 4 count flutter kicks
50 unbroken chest to deck push ups
Run 400m w/ 70# sandbag
50 Sit ups with 60# sandbag
50 Ring Dips
Run 400m w/ 70# sandbag
50 Floor Wipers @ 135#
50 Ring Rows
Run 400m w/ 70# sandbag
50 Walking lunges w/ 70# Sandbag
50 Squats w/ 70# sandbag
Run 400m all out without sandbag

------------------------------------

Report

• Body: No Soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Strength / Work Capacity

Work up to heavy Power Snatch
Worked up to: 145#

Then:
1 minute max effort Push-Press @ 95#
2 minute max effort Double Unders
3 minute max effort: 5 Pull Ups, 10 Push Ups, 15 Air squats
5 Rounds

-------------------------------------

Report

• Body: No Soreness, but I am exhausted
• Sleep: 4 hours, + 2.5 hour nap
• Nutrition: Pure Paleo
• Tomorrow's Projection: SEALfit

Rest Day

No WOD

Strength / Work Capacity

6x3 OHS
Worked up to 175#

...Then:
Complete as many reps as possible in 8 minutes of:
185# Power Clean
Muscle Ups

(switch as needed)

Reps: 46

Strength / Work Capacity

Deadlift 6x3
Worked up to: 360#

Then:
Complete as many reps as possible in 8 minutes of:
Muscle Ups
Power Clean @ 185#

Reps completed: 46

-----------------------------------

Report

• Body: No Soreness
• Sleep: 7.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Squat, Long Metcon

Strength / Work Capacity / Swim

Snatch heavy single:
Worked up to: 160#

Then:
For time:
400m Medball Run @ 20#
50 Thrusters @ 75#
50 Double Unders
50 KTE
400m Medball Run @ 20#
30 Thrusters @ 75#
30 Double Unders
30 KTE
400m Medball Run @ 20#
15 Thrusters @ 75#
15 Double Unders
15 KTE

Time: 23:46

Rest 3 hours then:

4 x 50 yard freestyle sprints
3 min. recovery between intervals

40, 41, 43, 43

----------------------------------

Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Rest Day

----------------------

Report

• Body: Sore everywhere
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Snatch, Squat clean, SOS WOD

----------------------

Benchmark "Cindy" / Strength / Stamina

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Rounds completed: 27 (PR)

Rest 3 hours then:

5x2 Push Press
Worked up to: 195#

Note: Failed rep 2 at 200#

Then:
4 Rounds for time of:
3 Handstand Push Ups on Parallettes
6 Deadlifts @ 275#

Time: 5:19

Note(s): HSPU were bad. ROM was off. This final WOD was done just to feel the grind and working through despite being exhausted from "cindy".

--------------------------------------------------------

Report

• Body: No soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: S.O.S. test / Squat Cleans

Rest Day

---------------------

No Report

---------------------

Benchmark "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 330 (PR) * used a 24" box

----------------------

Report

• Body: No Sorness
  
• Sleep: 8.5 hours
  
• Nutrition: 1 non paleo choice today. 90% Paleo
  
• Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
  

Benchmark "Grace" / Strength / Stamina

For time:
30 Clean and Jerk @ 135#

Time: 2:58 (PR)

Then:
Back Squat
1x5 @ 50%
1x5@ 60%
1x3 @ 70%
1x3 @ 80%
3x1 @ 90%

Final weight: 275#

Then:
3 Rounds for time of:
30 Burpees
15 Thrusters @ 75#
10 Pull Ups

Time: 11:48

-----------------------------

Report

• Body: No soreness
• Sleep: 7.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Push Press, short metcon

Rest Day

Report

• Body: No soreness
  
• Sleep: 4 hours + 3 hour nap
  
• Nutrition: Some crap. Mostly Paleo.
  
• Tomorrow's Projection: Benchmark "Grace", Heavy Push Press, SEAL Fit WOD
  

Strength / Work Capacity

Deadlift 5x3
Worked up to: 345#

Then:
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans @ 155#
Run 550 meters

Time: 11:41


----------------------------

Report

• Body: Triceps and chest are still sore from friday
• Sleep: 7 hours
• Nutrition: Pure paleo
• Tomorrow's Projection: Rest Day

Work Capacity

For time:
30 Wall Ball Shots @ 20#
30 Box Jumps @ 24"
20 Pull Ups
20 Ball Slams @ 30#
10 Power Snatches @ 95#
10 Curtis P's @ 95#
10 Power Snatches @ 95#
20 Ball Slams @ 20#
20 Pull Ups
30 Box Jumps @ 24"
30 Wall Ball Shots @ 20#

Time: 13:45

------------------------------

Report

• Body: Chest and tri's are sore from yesterday
• Sleep: 8 hours
• Nutrition: 1 Cheat meal, rest paleo
• Tomorrow's Projection: Heavy Deadlift, short metcon

Work Capacity

Every 2nd minute do:
5 Chest to Bar Pull-Ups
10 Push Ups
15 Burpees
20 Jumping Jacks

10 Rounds

--------------------------

Report

• Body: Not sore, just tired
• Sleep: 4 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Deadlift

Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

-----------------------

Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Strength / Benchmark "Louder than 10 aka. 11"

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
Then:
10x3 @ 75% every minute on the minute

Back squat @ 220#


"Louder than 10 aka. 11"
11 Rounds for time of:
5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53#

Time: 9:00 flat

------------------------------

Report

• Body: Lats are tight but not sore
• Sleep: 7 hours
• Nutrition: All paleo except 1 clif bar
• Tomorrow's Projection: Hero WOD, maybe a swim

Benchmark "Fran"

21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 3:06 (PR)

------------------------------------

Report

• Body: No soreness
• Sleep: 7 hours
• Nutrition: 2 cheat meals, 2 paleo
• Tomorrow's Projection: CF Brea WOD