Rest Day

Report

• Body: 9. Back is a little tight. Shin muscles tender.
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo except for a muscle milk light, and 2 hansen diet sodas
  
• Tomorrow's Projection: SEALFIT WOD + Swim
  

Work Capacity

Complete as many rounds as possible in 20 minutes of:
Run 450m carrying 20# Ball
10 Wall Ball Shots @ 20#
10 Ring Row

Rounds Completed: 5

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

Report

Body: 8. Back is tight
Sleep: 7.5 hours
Nutrition: Pure Paleo
Tomorrow's Projection: Recovery / Swim

Swim

Swim CSS
4x100 w/30 sec rest between intervals
2x200 w/ 1 min. rest between intervals

Work Capacity / Strength / Stamina

For time:
50 DU, 50 Russian Twist (20#)
40 DU, 40 Wallball (20#)
30 DU, 30 Burpees
20 DU, 20 Pullups
10 DU, 10 Clean and Jerk (135#)
20 DU, 20 14 Thrusters @ 45#, 6 Burpee Pull Ups
30 DU, 30 KB Swing
40 DU, 40 Sit ups
50 DU, 50 Box jumps @ 24"

Time: 29:59

Then:
OHS 5x5
Worked up to 135#

3 Rounds for time of:
450m Run
10 Power Snatches @ 95#
3 TGU Right @ 44#
3 TGU Left @ 44#

Time: 14:00

CrossFit Kids Cert

In Ramona, CA for CF Kids Cert

CrossFit Kids Cert

In Ramona California for the CrossFit Kids Certification

Swim / Work Capacity

CSS 9 minutes fast w/ good technique.

Then:
3 Rounds for time of:
10 Pull Ups
3 Deadlifts @ 275#
20 Ring Dips
3 Deadlifts @ 275#
30 Sit Ups
3 Deadlifts @ 275#
40 Air Squats

Time: 12:46

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

Report

• Body: 10.
  
• Sleep: 7.5 hours
  
• Nutrition: 9. some junk but not bad
  
• Notes: Good day. Swimming session sucked
  
• Tomorrow's Projection: CrossFit Kids Cert
  

Rest Day

Report

• Body: 10
• Sleep: 9 hours
• Nutrition: 10.
• Notes: I took the day off to work on HW
• Tomorrow's Projection: Swim, CF WOD

Strength / Work Capacity

Shoulder Press 5x5
Weighted Pull Ups 5x3

Worked up to: 130# Shoulder Press
Worked up to: 53# Weighted Pull Up

Then:
Push Press 3x3, 3x1
Worked up to 205#

4 Rounds for time of:
15 Thrusters @ 105#
Run 450m

Time: 13:41

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

Report

• Body: 10.
  
• Sleep: 8 hours
  
• Nutrition: 9.
  
• Notes: Strength numbers feel good, and Metcon felt good
  
• Tomorrow's Projection:Rest Day
  

Work Capacity / Swim

5 Rounds for time of:
Run 400m
15 KB Front Squat @ 2 x 53#
30 Ring Push Ups

After 5 rounds are completed immediately do 100 air squats

Time: 27:22

Rest 3 hours then:
Swim Intervals
For Max Yards

4 minute CSS
3 minute rest
2 minute free style
30 sec. rest
1 minute free style
3 minute rest
2 minute free style
30 sec. rest
4 minute CSS

Yards Completed: 475

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

Report

• Body: 10.
  
• Sleep: 7 hours
  
• Nutrition: 9. mostly paleo
  
• Notes: swim was exhausting but felt great
  
• Tomorrow's Projection:Heavy Shoulder Press, CF Metcon
  

Rest Day

Report

• Body: 8. Legs sore, body stiff
• Sleep: 9.5 hours
• Nutrition: 5. Half paleo
• Notes: I was too busy w/ school to workout today, Planned WOD moved to tomorrow.
• Tomorrow's Projection: Heavy Power Cleans, Heavy Back Squat, Short metcon, swim CHI

Work Capacity / Swim Benchmark 1 mile

"Frelen Gone Bad"
1 minute at each station for max reps
5 rounds:
75lb. Thruster
Pull Up
Shuttle Run
KB Swing
Row (calories)

Score: 428

Then:
Swim 1 mile for time w/ fins

Time: 44:22

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

Report

Body: 4. Sore and tired.
Sleep: 3 hours
Nutrition: 7.
Notes: I am tired but felt good to train
Tomorrow's Projection: 400m Sprints, Heavy Back Squat, Heavy Metcon

Benchmark 4 mile run / Swim

Run 4 miles for time:
Time: 32:29

Then:
Team Pool WOD - teams of 4
5 Rounds for time of:
15 Deadlifts @ 135#
12 Hang Power Cleans @ 135#
9 Front Squat @ 135#
6 Push Jerk @ 135#

Time: 50:21

Strength / Swim / Benchmark "Those Burpees Suck"

Clean and Jerk Heavy single
Worked up to 3x1 @ 215#

5x50 CSS
3x50 Freestyle

Swim Intervals
6x50 Freestyle
90 sec rest between intervals

Cool Down: Underwater fun

Then:
"Those Burpees Suck"
10 Pull Ups
20 KB Swing @ 53# (russian swing)
30 Box Jumps @ 24"
40 Push Ups
50 Sit ups
60 Burpees
10 Pull Ups

Time: 7:05

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

Report

• Body: 10. 3 rest days in 4 days is good
• Sleep: 7.5 hours
• Nutrition: 8.
• Notes: Swimming is getting better
• Tomorrow's Projection: Work Capacity / Strength workout, underwater wod, core work, endurance WOD

Rest Day

Report

Had planned to do a swimming workout but had to work on a project.

Work Capacity

Complete as many rounds as possible in 20 minutes of:
500m Row
10 Power Snatches @ 95#
20 Box Jumps @ 20"

Rounds: 4

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

Report

Body: 10. 2 days off helped a lot
Sleep: 9 hours
Nutrition: 7. Some chocolate
Notes: Rowing needs to improve.
Tomorrow's Projection: Interval Swimming

Rest Day

Report

• Body: 9. I am healing
• Sleep: 9.5 hours = amazing
• Nutrition: 9.
• Notes: These two rest days were amazing
• Tomorrow's Projection: Heavy Olympic Lift, Heavy Squat, Short metcon

Rest Day

Report

• Body: 1. Awful
  
• Sleep: 6 hours
  
• Nutrition: Bad
  
• Notes: I need rest
  
• Tomorrow's Projection: Rest Day 2
  

Work Capacity / Swim

3 Rounds for time of:
The Bear complex @ 95 x 15 reps
50 Push Ups
50 Sit ups

Time: 28:39

Then:
Under water WOD
3 Rounds w/ partner:
100 Yard Brick roll / switch as needed
25 KB Thrusters @ 2x35#

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

Report

Body: 6. I need a few days off
Sleep: 7.5 hours
Nutrition: 10. Paleo all day
Notes: My body is starting to break down from all the training. I need a few days off.
Tomorrow's Projection: Rest Day

Work Capacity / Swim

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

Time: 5:44

Then:
Pool Work
5x50 CSS Practice
Brick Carries

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

Report

Body: 9. Felt good during the WOD and pool work
Sleep: 7.5 hours
Nutrition: 1 cheat meal. other than that good
Notes: Hit a major PR on the clean, pull up workout
Tomorrow's Projection: Hell on earth. LSD Swim

CHI Swim / Stamina

Complete as many lengths as possible in 15 minutes:
20 (CSS)

Then:
3 Rounds for time of:
Shuttle Run
20 Russian Twist @ 30#
15 Ball Slam @ 30#
10 Thrusters @ 65#

Time: 16:46

Recovery

Sandbag Run 100m
Then:
21 Renegade Row 2x35#
21 GHD Sit Up
Run 200m w/ Sandbag
4 Rounds

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

Daily Report

• Body: 8. I felt fine, I just feel tired
  
• Sleep: 8 hours
  
• Nutrition: 10. Paleo all day
  
• Notes: I moved the swim to tomorrow. I needed a recovery day.
  
• Tomorrow's Projection: CHI Swim, CrossFit Girl Benchmark WOD, Free-diving
  

Strength / Work Capacity / Stamina

• 3x10 PVC OHS
  3x10 Push Up
  Handstand Practice
  Frog Practice
  
  Back Squat
  1x5
  1x3
  5x2
  
  Worked up to: 255#
  
  Then:
  3 Rounds for time of:
  7 Power Cleans @ 155#
  11 Muscle Ups
  
  Time: 8:24
  
  Rest 2 hours
  Then:
  21-15-9 reps of each:
  OHS @ 75#
  Burpee
  Pull Ups
  Squat Clean @ 75#
  Ring Dip
  Double Under
  
  Time: 18:25
  
  ---------------
  
  Daily Report
  
  Body: 10. Felt recovered and ready to work
  Sleep: 8 hours
  Nutrition: 8. Some bread, some junk
  Notes: WOD 2 felt slow.
  Tomorrow's Projection: Endurance WOD involving heavy sandbag runs.

LSD Swim / Recovery

Swim 1,100 yards for time

Time: 36:03, CSS

Cool Down:
Brick Swims
Brick Walk
Free Dives
25 yard underwater swim

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

Daily Report

• Today's Motivation: TBA
• Body: 9. Fish oil is good
• Sleep: 7 hours
• Nutrition: TBA
• Notes: Swim went well. I still need a lot of work. I am getting more comfortable under the water.
• Tomorrows Projection: Heavy Clean and Jerk, Squat, short metcon.

Benchmark "JT"

"JT"
21-15-9 reps for time of:
HSPU
Ring Dip
Push Ups

Time: 14:15 (PR)

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

Daily Report

• Today's Motivation: "Terror"
• Body: 7. Drained
• Sleep: 6 hours
• Nutrition: 7. I had some bread and two protein bars... no bueno
• Notes: Hit a PR by over 4 minutes... not bad for being dead
• Tomorrow's Projection: Recovery - LSD Swim - CSS

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

Work Capacity / Swim / Core

10 Rounds for time of:
15 Deadlifts @ 135#
15 Push Ups

Time: 13:28

Then:
Free dive
Carry bricks
Bear Crawl w/ bricks
Underwater Skill work

Then:
50 Flutter Kicks (4 count)
50 Sit ups

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

Daily Report

• Today's Motivation: BUD/S Phase 2
• Body: 7. Legs were tired from yesterday's WOD
• Sleep: 8 hours
• Nutrition: 8. I had some protein bars...
• Notes: Pool work today was a lot of fun. I am definately enjoying the free diving and carrying bricks across the pool.
• Tomorrow's Projection: CrossFit WOD w/swimming. Free diving and other underwater activities.

Swim / Strength / Benchmark "Kelly"

CSS 5x50
Freestyle 3x100
Then:
5x100m Freestyle Sprints
2 min. rest between intervals

Cool Down: Brick swims, Underwater work

Then:
Work up to Heavy Snatch
Worked up to: 155#

Rest 1 hour then:
"Kelly"
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots @ 20#

Time: 31:35

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

Daily Report

• Today's Motivation: Started Reading the "Art of War" To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting.
• Body: 10. Rest day yesterday helped a lot
• Sleep: 8 hours
• Nutrition: 7. I had some cliff builder bars and some sugar
• Notes: Swimming went well today. I have taken some time off from the pool. It felt great to get back in there.
• Tomorrow's Projection: Body weight calisthenics, CSS development, brick diving, brick walking.

Rest Day

Daily Report

• Today's Motivation: Perception
• Body: 10. I feel fine I just need some more sleep
• Sleep: 7.
• Nutrition: 10. I am back to full paleo today
• Notes: Friday through Monday are going to be tough workouts I need today off if I am going to survive the next four days of training.
• Tomorrow's Projection: Interval Swimming, CSS development. CrossFit "Girl" Benchmark WOD
  

Strength / Work Capacity

My new video I made of CrossFit Brea


Work up to 1rm OHS

OHS: 195# PR tie

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

Time: 7:37

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

Daily Report

Today's Motivation:
Body: 8. I felt a tired during the workout. No soreness though.
Sleep: 7.5 hours
Nutrition: 6. I had some bad food today
Notes: Just missed 205# on the OHS. I lost control on my last attempt.

Rest Day

Daily Report

• Today's Motivation: New Video, check it out
  
• Body: 4. must needed rest day
  
• Sleep: 7 hours
  
• Nutrition: 7. Some paleo, some not
  
• Notes: I need a full rest day today. Check out the new video I made!
  

Benchmark "Josh"

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Josh


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Time: 9:08 *PR

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

Motivation:

Body: 7/10
Sleep: 5/8
Nutrition: 10/10
Notes: I need a full rest day soon.

Endurance / Stamina

15 minute swim for max lengths
7 minutes max push ups
7 minutes max strict pull ups
7 minutes max ring dips
7 minutes max sit ups
7 minutes max squats
15 minute swim for max lengths

Swim: 22
Push Ups: 144
Pull Ups: 44
Ring Dips: 98
Sit Ups: 90
Squats: 240
Swim 22

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

Click Here

Body: 8/10
Sleep: 5/8
Nutrition: 8/10
Notes: Great workout

Strength / Benchmark "Randy" / Endurance

OHS 5x3
Worked up to 160#

Then:
"Randy"
75 Power Snatches @ 75#

Time: 5:12 (PR)

Rest 3 hours then:
For time:
Run 1 mile
100 Thrusters @ 95#
100 Double Unders
100 Burpees
Swim 1/2 mile

Time: 1.20.46

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

Body: 9
Sleep: 8
Nutrition: 9

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.

Benchmark "McGee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Rounds: 14+5 DL

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Swim Intervals 7x20m

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

Daily Report

Today's Motivation: Hero WOD

Body: 9

Sleep: 8.5 hours

Nutrition: 8. I had some sugar

Notes: One of the hardest workouts I have ever done.

Strength / IWT

Squat Clean
1x5
1x3
5x1

Worked up to 230#

Front Squat
5x1

Worked up to 255#


Then:
10x Hang Power Clean @ 95#
2 minutes jumprope
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
7x Split Jerk @ 95
1 minute max Burpees
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
12x Pull Up
12x KTE
12x KB Swing
12x Tire Flip
3 rounds
1 minute rest between rounds

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

Daily Report

Today's Motivation:
Body: 50%. Groggy
Sleep: 8 hours
Nutrition: 80% Paleo. I treated myself at the end of the day.
Notes: I feel tired. I might be over training a bit. I need more sleep.

Recovery / 1000 yard Swim

2x50 yards freestyle
2x50 yards combat sidestroke

Swim 1,000 yards for time
@ Slow pace w/ combat sidestroke

Time: 37:10

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

Daily Report

Today's Motivation: Exodus 20:12
Body: 80%. I am sore from Murph yesterday
Sleep: 7 hours
Nutrition: 70% Paleo. Some chocolate. Some bread...
Notes: Swim went well. I am getting better with my timing on the combat side stroke. It needs to improve but I am getting more efficient as I go. Productive day today.

Benchmark "Murph" / Strength

"Murph"
For time:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 49:38 (No vest) Unbroken

Then:
Shoulder Press
3x5
5x3

Worked up to 135 x 3

21-15-9 reps for time of:
Push Press 95#
V Ups

Time: 2:41

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

Daily Report

Today's Motivation: Lt. Michael Murphy
Body: 60%. I felt dead throughout the workout
Sleep: 6 hours
Nutrition: 70% Paleo. I had some rice today.
Notes: Murph was done straight through with no weighted vest. It was fun but tough. The mile runs were longer than a mile.

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

Warrior Dash

Run 3.08 miles w/ obstacles

Time: N/A

-----------

Daily Report

Today's Motivation: The WARRIOR DASH
Body: 95%. My legs were a little tight while running.
Sleep: 9 hours
Nutrition: Cheat day
Notes: Warrior Dash was awesome

Benchmark 500 yard swim / Benchmark "Elizabeth"

For time:
Swim 500 yards

Time: 13:29

"Elizabeth"
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 7:58 (PR)

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

Daily Report

Today's Motivation:
"And after looking, I got up and said to the great ones and to the chiefs and to the rest of the people, Have no fear of them: keep in mind the Lord who is great and greatly to be feared, and take up arms for your brothers, your sons, and your daughters, your wives and your houses."
--Nehemiah 4:14
Body: 100% I felt great today
Sleep: 7 hours
Nutrition: 90% Paleo + 1 cliff bar
Notes: Swimming must get better.

Strength / Work Capacity

Back Squat 5x3, 3x1

Worked up to 283# on singles

Then:
For time:
100 Box Jumps @ 30"
Every minute do 3 Deadlifts @ 135#

Time: 7:30

Rest 1 hour then:
Snatch
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x1 @ 85%

For time:
400m Run
21 Snatches @ 95#
21 Ring Push Ups
400m Run
15 Snatches @ 95#
15 Ring Push Ups
400m Run
9 Snatches @ 95#
9 Ring Push Ups

Time: 15:01

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

Daily Report:

Today's Motivation:

The really unhappy person is the one who leaves undone what they can do, and starts doing what they don't understand; no wonder they come to grief.

Johann Wolfgang Von Goethe
1749-1832, German Poet, Dramatist, Novelist
more famous quotes

Body: 90%. A bit tired today but felt good through both workouts
Sleep: 8 hours
Nutrition: 90% Paleo. 1 cliff bar
Notes: Good day to train. I felt solid during the snatch workout. I felt slow during the box jumps though. 30" seems high now.

Recovery

Swim 100 yards freestyle
500 yard Combat Side Stroke
Drown proofing drills

Time: 1 hour of pool work

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

Daily Report:

Today's Motivation: N/A
Body: Good. Tired but I felt better than yesterday
Sleep: 10 hours... woot!
Nutrition: 100% Paleo
Notes: Good recovery workout today. My pool confidence is going up. I worked mostly on breathing technique and timing while I was in the pool

Work Capacity / Strength Endurance

5 Rounds for time of:
5 Deadlift @ 225#
20 Double Unders
4 Deadlift @ 225#
20 Double Unders
3 Deadlift @ 225#
20 Double Unders
2 Deadlift @ 225#
20 Double Unders
1 Deadlift @ 225#
20 Double Unders
10 Muscle Ups

Time: 39:34

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

Daily Report

Today's Motivation: N/A
Body: 60%. Very tired / fatigued from yesterday
Sleep: 5 hours
Nutrition: Bad. Two bad meals
Notes: Felt bad today. I was very tired. Lack of sleep does help the workout or nutrition motivation.

Benchmark "Joshie" / Work Capacity

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups
• 3 Rounds for time
  

The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Time: 38:59

Then:
3 Rounds for time of:
7 Curtis P's @ 95#
11 Box Jumps @ 30"

Time: 6:17

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

Daily Report

• Today's Motivation: Run
  
• Body: 60% Tired today. Whole body is pretty tight.
• Sleep: 8 hours
• Nutrition: 100% Paleo
• Notes: Felt tired today. I am still feeling the tough workouts from this past weekend.

Rest Day

No Workout. Recovering from a failed attempt at 3,000 burpees last night. I made it to 1,500 and decided to call it quits. I will try again soon.

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

Daily Report

Today's Motivation: Easter Sunday
Body: 10%. Dead, tired, and beat.
Sleep: 9 hours
Nutrition: Cheat Day
Notes: 1,500 burpees suck. I will do 3,000 soon.

Benchmark "Fran"

21-15-9 reps of each for time of:
95lb. Thruster
Pull-ups

Time - 3:30 (PR)


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

Daily Report

Today's Motivation: Met a member of SEAL Team 5
Body: 100% Felt really good during the WOD
Sleep: 7.5 hours
Nutrition: Bad/ Good. I had a cheat lunch today
Notes: Fran sucks. I have not done it in over a year. Today was a great day to hit a PR.

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.

Swim / Work Capacity / Endurance / Stamina

Swim 50 yards (freestyle)
Swim 50 yards (combat sidestroke)
Alternate for 1 hour.

6 Rounds for time of:
5 Toes to Bar
10 Squat Cleans @ 135#
15 Burpees

Time: 25:02

Rest 5 minutes then:
Row 5,000 meters

Time: 22:52

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

Daily Report

• Today's Motivation: Impossible is nothing
  
• Body: Tired. About 85% today. Felt better once I got moving
  
• Sleep: 7 Hours
  
• Nutrition: Bad. I had 3 protein bars today... wow.
  
• Notes: I felt good for the most part. My swimming session was productive but I need to get in the water more often. The WOD went great. The swimming drained me a bit but I still powered through it. Mentally I was there. The row sucked. I sprinted the last 500 meters as fast as I could and paid dearly for it.
  

Rest

Daily Report

Today's Motivation: Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round heads in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the
status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do. -Unknown

• Body: Tired throughout the day. Must needed rest day
• Sleep: 7 hours
• Nutrition: Not so good today. Too many bad snacks.
• Notes: I was really tired today. I was glad I took today off. Time to hit it hard tomorrow.

Benchmark 30 Muscle Ups / Strength Endurance / Work Capacity

For time:
30 Muscle ups

Time - 5:32 (PR)

Then:
5 rounds for time:
40 Double Unders
30 Box Jumps @ 24"
20 KB Swings @ 53#

Time - 21:38



Daily Report

• CVOD: SQT
  
• Body: Good. 90% Legs still tight but not sore.
  
• Sleep: 9 hours
  
• Nutrition: 90% Paleo. 1 protein shake today
  
• Notes: I felt a bit tired. Once I did the workout I felt energized again. I am going to take tomorrow off I need a rest. The past 5 days have been rough but I wanted to push my limits.
  

Benchmark "Randy"

Randy


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75x, 75# Power Snatch for time

Time: 5:49


Daily Report

• CVOD: "Pain is not evil, unless it conquers us." - Charles Kingsley
• Body: 70%, Legs a bit sore, Felt fine during the WOD.
  
• Sleep: 6 hours
  
• Nutrition: So-so, Had 2 not so paleo snacks
  
• Notes: I felt great all day. I had energy when I needed it. Good day overall.
  

Endurance / Stamina

For time:
Swim 1,000 yards
100 Curtis P's @ 2x 53# KBs
Swim 1,000 yards

Every 10 reps of Curtis P's do 5x Pull Up, 5x Push up

Time: 1.55.55

Workout Note(s): Pool closed on my 9th lap in the pool. Ran 800 meters to end the workout.




Daily Report

• CVOD: BUD/S Class 272 secure. Inspiration.
  
• Body: 100%, Felt great today
  
• Sleep: 8 hours
  
• Nutrition: Strict paleo, except for a sandwich post workout aka bread
  
• Notes: Good workout. I need to get better in the water, but my confidence is still going up.
  

Work Capacity / Stamina

For time:
100 Clean and Jerks @ 105#

Every minute drop and do 5 burpees

Time: 17:39

Work Capacity / Benchmark "Jackie"

For time:
Row 1,000 meters
50 Thrusters @ 45# BB
30 Pull Ups

Time: 8:02 (PR)

Strength / Work Capacity / Stamina

Snatch Heavy Single
Worked up to 150#

Then:
Back Squat 3x5
Worked up to 205#

Run 1 mile at a moderate pace

3 Rounds for time:
Row 1,000 meters
12 Clean and Jerk @ 135#

Time: 18:51

Rest Day

Benchmark / "Erin"

Erin


Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

First posted 9 October 2008 Five rounds of:

• 40 pound Dumbbells split clean, 15 reps
• 21 Pull-ups
• Time: 14:12 (used 2x44lb. KBs)
  

Strength / Benchmark "Diane" / Work Capacity / Endurance, Stamina

Deadlift 3x5
Worked up to 345#

"Diane"
21-15-9 reps for time of:
Deadlift 225#
Handstand Push Ups

Time: 7:56 (PR)

Note(s): HSPU head to ground every rep. Wide feet on wall.


For time:
Run 1 mile
Swim 500 Yards
50-40-30-20-10
Push Ups
Flutter Kicks (4 count)
Swim 500 Yards
Run 1 miles

Time: 1:23.07

Work Capacity

WOD #1
Back Squat 5x5
worked up to 235#

Then:
5 Rounds for time of:
6 Power Clean @ 155#
9 Toes to Bar

Time: 5:26

WOD #2
For Time:
10 Clean and Jerk @ 135#
20 Squats
50 Double Unders
8 Clean and Jerk @ 135#
15 Squats
40 Double Unders
6 Clean and Jerk
10 Squats
30 Double Unders
50 Pull Ups

Time: 12:35

Strength Endurance / Benchmark

"Lynn"
5 Rounds for max reps at each exercise:
Bodyweight Bench Press
Max Pull Ups

R1) 16 / 29
R2) 13 / 24
R3) 12 / 21
R4) 13 / 22
R5) 12 / 6

Note(s): Last round I slipped off the pull up bar.

SoCal Sectional Qualifiers

Day 2

WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

Scores:

Row: 61
Deadlift: 22
L-Sit: 47
OHS: 22
Pull ups: 21
Run: 3:20

WOD 3 Overview video ... [wmv] [mov]
WOD 3 Standards video ... [wmv] [mov]

SoCal Sectional Qualifiers

Day 1

Event #1 Stadium Chipper

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Time: 22:36

WOD 1 Overview Video... [wmv] [mov]

WOD 1 Movement Standards Video... [wmv] [mov]

Event #2

WOD 2 "Double Down"
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

Total Time: 22:43

WOD 2 Overview... [wmv] [mov]

WOD 2 Movement Standards... [wmv] [mov]

Strength Endurance / Work Capacity

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

Score: 8, 7, 5, 11

Endurance / Benchmark "Grace"

Run 8k

Time: 42:54

Rest 4 hours then:
"Grace" 30 Clean and Jerk for time

Time: 3:08

Work Capacity

5 Rounds for time of:
Run 400m
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk

135# Barbell

Time: 32:18

Work Capacity

For time:
Row 500m
21 OHS @ 115#
21 Box Jumps @ 24"
Row 500m
15 OHS @ 115#
15 Box Jumps @ 24"
Row 500m
9 OHS @ 115#
9 Box Jumps @ 24"

Time: 22:38

Then Later:
21-15-9 reps for time of:
Burpees
Double Unders

Time: 3:22

Strength / Work Capacity

Work up to 1rm Front Squat
255# PR

Then:
21-15-9 reps for time of:
155# Power Clean
Ring Dips
Pull Ups

Time: 11:08

Strength / Work Capacity

Ground to Overhead Anyhow
10 minute time limit

Lift used: Squat Clean, Split Jerk

Weight Lifted: 220#

Then:
"The Chipper"
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
10/15 Muscle ups
30 PushPress 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate

Time: 28:37

Work Capacity, Endurance

5 Rounds for time of:
5 Deadlift @ 275#
10 Burpees

Time: 3:47

Then:
Hill Run
Stairs..

Work Capacity

5 Rounds for time of:
7 Clean to Thruster @ 155#
21 Double Unders

Time: 14:06

Strength / Strength Endurance

Deadlift 5x3

Worked up to 365#

Then:
50-40-30-20-10 reps for time of:
Pull Ups
Ring Dips

Time: 24:09

Strength / Benchmark "Isabel" / Conditioning

Front Squat 5x3
Worked up to 230#

Then:
"Isabel"
30 Snatches for time

Time: 3:24

Then:
Run 700 meters x 5
2 minute rest btw intervals.

Note(s): Run at "Helen" pace

Rest Day

No recovery workout

Benchmark "JT" / Strength Endurance / Work Capacity

WOD #1
"JT"
21-15-9 reps for time of:
Handstand Push Up
Ring Dips
Push ups

Time: 18:24

WOD #2
Complete as many rounds as possible in 8 minutes of:
4 Handstand Push Ups
8 KB Swing @ 70#
12 V-ups

Rounds: 6+4 HSPU

WOD #3
Complete as many rounds as possible in 10 minutes of:
115lb. Thruster
Burpees

Rounds: 6

Endurance/ Work Capacity

Swim 100 Yards
Run 400m
50 Push Ups
Swim 100 Yards
Run 400m
50 Push Press @ 95#
Swim 100 Yards
Run 400m
50 Thrusters @ 95#
Swim 100 Yards
Run 400m
50 Squat Cleans @ 95#
Swim 100 Yards
Run 400m
50 Air Squats

Time: 1 hour 6 minutes 33 seconds

Recovery

Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
20 Push Ups
Swim 25 yards
20 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats

Strength Endurance / Work Capacity

4 Rounds for time of:
400m Run
30 KB Swings @ 70#
30 Ring Push Ups

Time: 21:28

IWT

20 Push Press @ 2x 40#
20 Box Jumps @ 30"
2 minute rest
3 rounds
then:
15 Thrusters @ 2x40#
15 Pull Ups
2 minute rest
3 rounds
then:
Row 250 meters
20 Wall Ball @ 20#
2 minute rest
3 rounds

Work Capacity

5 Rounds for time of:
5 Power Snatches
5 OHS
5 Snatch Balance
350m Sandbag Run

Time: 24:42

Work Capacity

For time:
100m Medball Run @ 20#
45 Ring Dips
100m Medball Run @ 20#
45 OH Walking Lunges @ 20#
100m Medball Run @ 20#
45 Hang Squat Snatches @ 45#
100m Medball Run @ 20#
45 Push Ups
100m Medball Run @ 20#

Time: 12:06

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

Work Capacity

3 Rounds for time of:
Run 400m
21 Wall Ball shots @ 20#
15 Burpees
9 Thrusters @ 115#

End w/ a final 400m run after the last round

Time: 21:49

Work Capacity

3 Rounds for time of:
500m Row
10 Clean and Jerk @ 135#

Time: 14:37

Note(s): The workouts have been at high duration and work and are gradually getting shorter. I have been transitioning to couplets and triplets for WODs usually with some sort of BW / W lifting combination. Half of February will be getting my raw strength and power back. The past month I have seen what I have lost and what I have kept. Now I will hammer what I suck at... again.

Work Capacity

Complete as many rounds in 20 minutes of:
7 Handstand Push Up
21 Box Jumps @ 20"
7 Pull Ups

Rounds: 5

Strength / Strength Endurance

5 Rounds for time of:
5 Thrusters @ 155#
5 Muscle Ups
Run 400m

Time: 19:04

10&10

For time:
10 Rounds of:
5 Deadlifts @ 185#
5 Pull Ups
Run 400m
10 Rounds of:
5 Push Press @ 2x45#
5 Pull Ups

Time: 40:02

Work Capacity

5 Rounds for time of:
500m Row
7 Thrusters @ 135#

Time: 23:45

Work Capacity

21-15-9 reps for time of:
75lb. Power Snatch
Sit ups
Box Jumps @ 20"
Double Unders

Time: 6:27

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

Task Priority

Task Priority Fight Gone Bad
20 Reps of each. Time Each round for time w/ 1 minute rest btw rounds.
Wall Ball @ 20#
Box Jump @ 20"
Push Press @ 75#
SDLHP @ 75#
Row Calories

I had to modify it so everyone could be working at a different station and not get hung up.

R1) 5:23
R2) 6:01
R3) 6:45

Back Squat

Back Squat 5x5
Worked up to 235#

Then:
10 meter sprint ladder

Then Later:
KB Complex x 4 sets x 5 reps each
1 arm swing R
1 arm clean R
Goblet Squat
1 arm clean L
1 arm swing R

Then Later Later:
5 Rounds for time of:
10 Pull Ups
15 KB Swing @ 88#
20 Push ups
Burpee Broad jump Down / Back the gym

Time: 17:59

Clean

Clean
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
5x2 @ 80%

80% = 185#

Then:
30/30
4x Toes to Bar
4x Mountain Climber
4x AirDyne/Row

More SEALfit

Warm up: Swim...

Complete as many rounds as possible in 30 minutes of:
3 Clean and Jerk @ 135#
4 Burpees
5 KB Swing @ 53#

Rounds: 16


Note(s) I am so dead from yesterday.

Endurance / Strength Endurance

For time:
Run 1 mile
100 pull-ups
25 x thruster (45#),
100 Push-ups
25 thrusters (45#),
100 KTE
25 thrusters (45#),
100 Squats
Run 1 mile

Time: 1:03:35

www.sealfit.com

Snatch 3x2, 5x1
Worked up to 145# single
then:
1-7 Muscle Up
7-1 KB Swing @ 70#

Time: 13:46

Work Capacity / Strength Endurance

1/12/10
5 Rounds for time of:
10 Squat Snatch @ 115#
30 Wall Ball shots @ 20#

Time: 26:36


1/13/10
For time:
50 Push ups
21 Pull ups
40 Push Ups
18 Pull ups
30 Push Ups
15 Pull Ups
20 Push Ups
12 Pull Ups
10 Push Ups
9 Pull Ups

Time: 13:07

I am back!

21-15-9 reps for time of:
Clean and Jerk @ 135#
Ring Dips

time: 16:01


5 Rounds for time of:
12 KB Swing @ 53#
21 Ring Row
1 lap around CFB

Time: 14:51

For time:
50 Burpees
Run 1 mile
50 Squat Clean Thruster @ 95#
Run 1 mile
50 Burpees

50:16

21-18-15-12 in teams of 2:
Row Calories
Push Press @ 2x 40#
Ring Dips

Time: 38:?

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round)
10 Toes to Bar

Time: 15:48

Note(s): These are workouts I did over the past week. It was a lot of fun. I have a lot of work to do but I think I will be back to normal in February.

Update

I will be able to go back to 100% CrossFit starting in early January. Until then. I am stuck doing light low intensity workouts... see you then.

Near Death

For the past 3 weeks I was in the hospital for a bleeding ulcer. I went through 15 units of blood. 3 trips to the hospital. 3 procedures and finally I have stopped bleeding. On the Thursday the 29th of October @ 2am I passed out from blood loss. My roommates found me and called 911.

Upon arriving in the ER I underwent many tests to see what my problem was. I found out that my blood count was at 5 instead of the usual 15-17 range. I enjoyed many blood transfusions and a lot of jello. I puked and crapped blood at the same time.

I am not allowed to lift heavy until January. I am glad it is all over.

Love,
Gil