Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Stamina / Work Capacity

1-10 Ladder of 135# Clean and Jerk

5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53# (American)
Perform after each set of Clean and Jerk

Time: 29:53

Then:
3 Rounds for time:
10 Deadlifts @ 225#
15 Burpees

Time: 3:08

Endurance / Stamina

For time:
20 Curtis Ps @ 95#
50 Pull Ups
50 Burpees
20 Snatch Ps @ 95#
50 KB Swing
50 Sit Ups
20 HSPU
50 Double Unders
50 Ball Slam @ 30#
20 Bear Complex

Time: 46:13

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

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

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

Strength / Work Capacity / Stamina

Back Squat 5x3

Worked up to 260#

Then:
10-1 for time of:
Ball Slam @ 30#
Box Jumps @ 24"
Shuttle Run

Time: 11:03

Rest 3 hours then:
Complete as many rounds as possible in 30 minutes:
Row 250 (under a 1:50 split)
3 Squat Clean to Thrusters

WOD notes: SCT starts at 135# add 5 pounds each round until 3 failed attempts (total) or 30 minutes.

Rounds completed: 8 *failure on round 9
Worked up to: 170 *3rd failure at 175#

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

Report

• Body: No soreness anywhere
• Sleep: 8 hours
• Nutrition: Almost pure paleo, 2 snacks not so paleo
• Tomorrow's Projection: 1rm Snatch, SoS

Work Capacity

For time:
25 Curtis P's @ 95# (every minute do 5 box jumps @ 20")
50 Burpees (every minute do 5 deadlifts @ 95#)
75 Ball Slams @ 20# ( every minute do 5 tuck jumps)
100 Push Ups (ever minute do 5 Hang Power Snatches @ 95#)

Time: 21:45

Swim / Strength / Work Capacity

3x50 Combat Sidestroke
3x50 Free Style

Complete as many yards as possible in 15 minutes
Yards: 550

Cool Down: 5x50 Combat Sidestroke

5x Attempts at 25 yard underwater swim

Then:
3 rounds:
Bench Press @ BW
Max Rep Pull Ups

Then:
Complete as many rounds as possible in 15 minutes of:
10 HSPU
15 Ball Slam @ 30#
20 Double Unders

Rounds: 4

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

Daily Report

Today's Motivation: "One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford
Body: 70%. Back is tight from yesterday.
Sleep: 7.5 hours
Nutrition: 100% Paleo
Notes: I am going to be more strict on my diet.

Work Capacity

For time:
Run 400m
5 Rounds:
10 Pull Ups
10 Ring Dips
Run 400m after the 5 rounds are completed
3 Rounds:
30 KB Swing @ 70#
30 MT. Climbers (2 count)
Run 400m after the 3 rounds are completed
1 Round:
20 Ground to Overhead Anyhow @ 105#
50 Ball Slams @ 20#

Time: 20:49

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

Daily Report

Today's Motivation: SEALfit Camp
Body: 80%. I felt dragged during the workout.
Sleep: 8 hours
Nutrition: 98% Paleo. 1 protein bar
Notes: I felt good, but I felt I could have gone faster during the WOD

Work Capacity / Benchmark "Annie / Benchmark "DT"

4 Rounds for time:
Run 400m
7 Strict Pull Ups
11 Ball Slam @ 25#
15 Push Ups (Unbroken)

Time - 13:28

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Time - 7:45


"DT"
5 Rounds for time of:
12 Deadlift @ 155#
9 Hang Power Cleans @ 155#
6 Push Jerk @ 155#

Time - 16:10 (PR)


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

Daily Report

• Today's Motivation: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein
• Body: 100% I felt great today. 3 workouts = fun. We will see about tomorrow
• Sleep: 8 hours
• Nutrition: Paleo + 2 protein shakes
• Notes: I felt great today I hit a Personal Record on the workout DT by 7 minutes... after 2 workouts. Great day.

Strength Endurance / Work Capacity

Tabata intervals
Ball Slam @ 30#
Parallette Push Up
GHD Sit Up
KB Swing @ 53#

Score: 8, 7, 5, 11

Work Capacity

Deadlift 4x5 @ 285#

Then:
3 Rounds for time of:
15 Ball Slam @ 50#
15 Pull Ups

Time: 6:42

Then Later:
21-18-15-12-9-6-3 reps for time of:
Push Press 95#
Burpees

Time: 13:21

501st Post

For time:
Run 400m
50 Sand Bag Clean
50 Ring Dips
50 Ball Slam
Run 400m
40 SB Cleans
40 Ring Dips
40 Ball Slam
Run 400
30 SB Cleans
30 Ring Dips
30 Ball Slams
Run 400
20 SB Cleans
20 Ring Dips
20 Ball Slams
Run 400
10 SB Cleans
10 Ring Dips
10 Ball Slams

Time: 44:25