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