ANGIE

Warm Up: 200 jump rope(not much of a warm up I know..but I was in a hurry)

Angie For Time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Didn't do the push-ups..too sore..
sad time of 15:16 :/ couldn't do a full kip..had to workout somewhere diff and the pull-up bar was only like 7ft off the ground

DIANE

225 lb deadlift, HSPU 21-15-9

RX'd for a tmee of 18:16

Crazy tough workout..def helped having a partner today on the WOD..I hardly ever deadlift and 225 was about all I could take :)..tore open a nice blister on the palm of my hand!

And..thats it!

TOO SORE

So..I was supposed to do some deadlift and HSPU's today according to crossfit..but all those dips yesterday left my chest n back obliterated..

So today I settled for...

1,000 M row in 3:49 - not too bad..gettin better..
and a 6 mile bike ride on random hills for..like 16 something..

Lookin forward to a rest day tomorrow..and then hittin it hard on Wednesday!!

DEAD

Three rounds for time of:

5 Ascents of a 15' rope (Subbed 7 (25#) weighted pull-ups
21 Ring dips - Reg dips 3:1
50 Squats

As RX'd for a time of just under 19 minutes, not sure on the exact time..friend had the time and told me it was just under 19 minutes

crazy workout..just under 200 dips..bout killed me! luvin it

NO PAIN NO GAIN

Five rounds for time of:

135 pound Thruster, 15 reps
Run 400 meters

Scaled and did 95 lb thrusters..I could of probably done like 3 rounds of 115 thrusters and would of but had to bust and get through the workout in atleast an half hour due to the gym closing and me getting ther late :/

But it worked out..

95 lb thruster and it still kicked my butt..otherwise as RX'd for a time of - 23:58

I think I did pretty good..still a ton..a ton of room for improvement..ripped open a nice big blister on my fourth set of thrusters..or atleast thats when I noticed it..pushed through on my las set and got r done lol..I'm starting to get more and more mentally tough I believe..before crossfit if I had made a new blister during a lift I prolly would of complained about it but..not tonight..eyes on the prize bay bay!

PUSH OR PULL

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

As Rx'd for a time of 16:57

Still working on the HSPU's..didn't touch head to the ground..and less than 10 pull-ups were kipped..

Then did..20 hip/back extensions
20 GHD Sit-Ups
20 Leg Extensions

SQUAT

Crossfit warmup

Back Squat - 3-3-3-3-3 Used 205lbs

First time squatting heavy in quite a while..

NEED OXYGEN..

ACTUAL WORKOUT ON: 20091213

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Scaled - used 30lb dumbbell

2 Rounds + 500 M Row + 7 Turkish Get-Ups

Crazy workout..heart rate very high the whole time while trying to suck air..had a friend workin wit me..trying to yell at him to keep goin and instruct at the same time was a bit of a challenge lol..as always..looking forward to improving..

TOTAL CROSSFIT

Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

As Rx'd..

Warm Up: 1 mile on bike, 200 jump-ropes

Back Squat - 255
Shoulder Press - 125
Deadlift, 235

NEED RINGS

Warm Up: 1,000 M Row for a time of 3:51 - pretty decent time for me..still workin on it.

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground..

Didn't have rings..had a good sub for the inverted hanging part..and then subbed 3:1 reg push-ups for the ring push=ups..

workout as RX'd after changing out the substitutions..

Cool down - 3.3 miles on the bike using random hill mode..would of done more but didn't know what was in store for tomorrow..

5K

5k for time:

Personal Record of 21:03..with..drumroll plzzz.......NO MUSIC!! left my headphones in my car..got in and was changing when I realized I didn't have them..screw going all the way back jus to get headphones..so I ran without em..

def lookin to improve..as always..

REC

For Time:
Run 800 Meters
30 Hip/Back Extensions
30 Hip extensions
30 KTE's
30 Back Extensions
30 Ab Mat Sit-Ups

Never done the back extensions or hip extensions much..didn't wanna be sore forever..and my back was dead..so scaled it..

15 Hip/Back Extensions
15 Hip Extensions
30 KTE's
10 Back Extensions
50 crunches
35 push-ups

Time of like 13 min..I'm still not sure what the real difference is between hip/back ext and hip ext..will work on it tho

NEW LIFT

ACTUAL WORKOUT ON: 20091207

Warm Up Mile run - 6:10

Split Jerk - 1-1-1-1-1-1-1

First time doing the lift..warmed up and used #125..ehh..don't know if I like this lift :)

JOSHIE

3 Rounds for Time:

40 lb db snatch, 21 reps R Arm
21 L Pull-ups

40 lb db snatch, 21 reps L Arm
21 L Pull-ups

Warm Up: Jump rope 200

3 Rounds for time:

35 lb db snatch 21, R Arm
10 strict form pull-ups

35 lb db snatch 21, L Arm
10 strict form pull-ups

Time of: 19:01

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

REST DAY

Went to the pool with a friend..did some exercises to help strengthen my knees..gonna start hittin the pool hopefully atleast twice a week to do these..did some sprint swim laps if ya wanna call em that..they actually do get your heart up..quite surprised myself

MIX IT UP

Pull-Ups 5 rounds max effort..
1 - 13
2 - 7
3 - 5
4 - 5
5 - 4

Yeah..idk what was up today..my PR on max pull-ups is 16..but it happens..going to start the armstrong pullup program..

Bench - 135 of
10,9,8,7,6,5,4,3,2,1(last set of 1 did 160 2x)

Dips - 10,10,10
HSPU - 4,4,4

Decline Sit up n Twist - 25
100 Crunches
KTE - 10, 5, 5

Plate Burnout or watev ya wanna call it..using 35lb plate

10 curl, 10 chest push out, 10 tri - did 3 rounds

5k FUN RUN

ACTUAL WORKOUT ON: 20091201

5K - for a time of around late 21 minutes or early 22 min..not completely sure..

When I finished the run or whatev the prof gave me a card and I didn't hear the time but I had an idea of around what my time was..

Did the fun run for bonus and for a local charity in Terre Haute..plus..I needed to run lol..

Not a great time but its dec considering before that I hadn't ran for like two weeks..didn't stop once during the run which is good..

HELP ME BREATHE PLZ

ACTUAL WORKOUT ON: 20091127 Friday

Warm Up:

200 Jump Ropes - worked on some double unders..jus got my new jumprope! calves were sore the next day..this is a good sign!

1,000 M Row for a time of: 3:50

20 Min AMRAP:

25 Burpees
15 Squats

SCALED DOWN TO..

15 Burpees
8 Squats

Completed 4 rounds + 15 burpees + 4 squats

the first 2.5 rounds used 135 for squat..last part used 155

After workout..did bench 3x8 - 135..could of cranked out more..bench strength still there..

Def looking to improve..as always..

Shoulder Killer

ACTUAL WORKOUT ON: 20091125

Shoulder Press - 1-1-1-1-1 - 115
Push Press - 3-3-3-3-3 - 115
Push Jerk - 5-5-5-5-5- 115

RX'D

chyut!

JAKE

ACTUAL WORKOUT ON: 20091124

Warm Up: 500 M Row - 1:48

5 Rounds for Time of:

10 Powerclean #135
15 Push-ups
10 Pull-ups

Time of: 14:21..Last time I did this my time was like 21 mins..That was my first shot EVER at crossfit type routine..

2 - 20 ct flutter kix
25 - decline sit-up n twist
75 crunches
15 leglifts

Row 500 M - 2:03 - was going to do 1,000 but abs were killing me :)

3 Miles on bike for a time of- 8:25

Saturday..

20091121

For Time:

21 HSPU
400 M Run
21 Weighted Pull-ups(used 20# db)
15 HSPU
400 M Run
15 Weighted Pull-ups(used 20# db)
9 HSPU
400 M Run
9 Weighted Pull-ups(used 20# db)

Time of: 25:31

yes I know very slow..time should of been around...ehh..18ish..at the slowest..was talking to a guy and had to wait for a couple of things to open up...def gonna improve my time by a min of 8 minutes or so next time...

3 Max sets of push-ups...1- 44
2- 34
3- 22

RX'd

Deadlift time..

ACTUAL WORKOUT ON: 20091120

Deadlift

1-1-1-1-1-1-1

Warm UP: 135x8
185x4

Actual Work Load - 225x2 - form was going to crap..so went down in weight
205x7 - form was alright at this weight..

ABS- Decline Sit-up N Twist - 25
10 4 ct flutter kix
KTE - 20
Crunches - 60

Never have done deadlift much..explaining my poor form and low weight..but..ill get betta..

Serena Williams..

ACTUAL WORKOUT ON: 20091119

In my P.E. class we did a workout to a cd by Serena Williams?? lol...it was a walk/jog/run/kill my p.e. class..

yeah..pretty lame but I actually did run some..so I took the rest of the day off..soo..yeah..so that I'de be ready for Friday! ha

ACTUAL WORKOUT ON: 20091118

Warm Up: mile run 6:15

"Elizabeth"
21-15-9

Powerclean #135, Ring Dip

RX'd Time Of: 16:21

Didn't have ring dips, subbed reg dips (3:1)

Pretty intense..def room for improvement..chyut!

Kill My Shoulders Plzz

5 Rounds for time:
95lb push-jerk, 15 reps
15 L pull-ups

I subbed 20 pushups for 15 L pullups because my bis were still sore from the other day..
Final time of 15:03..took a 30 sec break to spot someone..
Def looking to improve still!

Then did..
30 4 ct flutter kix
25 decline situp n twist
15 leg lifts

EVA

5 rounds for time of:

Run 800 M
30 2 pood kettle bell swings
30 pull-ups

First round did 30 DB swings with (50) and 20 pull-ups..had to drop to 15 DB swings and pull-ups after the first set..I'm just basically starting DB swings..and I suck at them so It's gonna take me a min..still working on my kip form too :/ lol..but slowly but surely..

This workout killed me and EVA def does not agree with my choice of lunch: Steak Fajitas..not trying to make excuses but..my stomach def delayed the time of this workout..

time of: 40:12..yeah..I'm def loooking forward to meeting up with EVA and murdering her!

ACTUAL WORKOUT ON: 20091113

"JT"

For Time: 21-15-9

HSPU, Ring Dip, Push-Up

Had to sub reg dips for ring dips(3:1) for a slow time of 18:53..
For the second round of HSPU had to sub and use a box so last 2 sets werent strait HSPU..I don't know why..I didn't have much energy which was my fault..food pattern that day was messed up..

My last time for this workout was 19:31 and I RX'd everything..so..not much of an improvement but the last time I did this was a week ago..soo..thats as expected..looking forward to get in an actual CROSSFIT routine though..an thats all I have to say about that!

Cindy

AMRAP 20 Minutes of:

5 Pull-up
10 Push-up
15 Squats

Did 14 Rounds, 5 pull-up, 10 push-up, 7 squat

Yeah..not too great..lookin to def improve..had to take a min of 1 min break to spot my friend on bench..left the clock running..still wouldnt of done much better..but..hey..Rome wasn't built in a day!

Pullup Time!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I made it 14 Rounds + 7 pull-ups...

Hands were hurtin a lil..it happens..

JT

21-15-9 of..

Hand Stand Push-Ups
Ring Dips
Push-Ups

Time of 19:31

No equipment for ring dips..so had to sub 3:1 for reg dips

Still a slow time..but making improvements..got through the workout easier and actually RX'd all of the HSPU..pretty stoked about that..

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

P.E. Lift Day

P.E. Lower Day..we did various exercises..I had a 25lb plate for mine..

Also won the prone bridge competition..around 3:15..nothin too special

ACTUAL WORKOUT ON: 20091104

RUN

3 miles in 22:13

Was a minute slower than my last run, I need to increase my running time since I hadn't ran for like a week before this run..improvements: didn't stop once..ran a good steady pace all the way through..the pace was just a little too slow..but I'm working on it! Another good thing..my legs aren't sore today after the run..so thats also good!

P.E. Lift Day

Just one more lift day in P.E. after today so that I can actually have a more structured cross-fit workout!

Today did some: Chest, bis, tris, and some core work..not much..

5 min stretch

ACTUAL WORKOUT ON: 20091030

Started out with some bench press...bench strength has gone down some..but its good..

135x8, 165x3, 165x3, 165x3

AMRAP: 30 Mintues

5 Man-Makers(#30), 10 Pull-ups

11 Round in 24:30, minues approx 1 to 2 mins..helping someone with a lift..
still rlly slow I know..but am working on it..

27 - 4 count flutter kix
21 - 4 count flutter kix

ACTUAL WORKOUT ON: 20091029

P.E. Lift day

TOMMY V

Warm Up: 500 M Row

For Time: Used 95# for Thruster

115 lb Thruster, 21 Reps
15 ft rope climb, 12 ascents
115 lb Thruster, 15 Reps
15 ft rope climb, 9 ascents
115 lb Thruster, 9 Reps
15 ft rope climb, 6 ascents

Time of: 11:37

No rope, had to sub towel pull-ups, those things kill, only did a total of 37 towel pull-ups - not even close to the substitution..first time ever doing towel pull-ups..def look forward to repping out way more next time..

Cool Down: 3 miles on bike..time around 7:45ish..randomization hill climbing..

Active Stretch: 5 mins

*Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. - R.I.P.

P.E. Lift Day

Started out with max reps pull-ups deadhang..16

A couple exercises on bis, back, chest, tris..all close to or 3x10

NO NAME

ACTUAL WORKOUT ON: 20091026

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time Of: 22:45

Ran first 3 or 4 400's at 6:02 avg pace..after that went back to 6:22

JT

ACTUAL WORKOUT ON: 20091023

HSPU, Ring Dips, Push-Ups

21-15-9

Had to sub reg dips for ring dips(3:1)
Time of: 18:25..slow time, helped my friend try an do some HSPU, messed up my time..but its good..

60 KTE's - not timed

P.E. Lower

Lower day..and some core work..

P.E. Upper

Worked 2 different exercises for: Chest, Tris and Bis..got one core exercise in..only had 40 mins to lift for class but I was going heavy and taking breaks..

Not my usual workout but P.E. days are my only like heavy days..

RUN

ACTUAL WORKOUT ON: 20091019

Ran 3 miles for a time of: 21:14

Not to bad since I haven't ran any great distance for a couple weeks...still not great..but workin on it..

FRAMINA(Scaled)

ACTUAL WORKOUT ON: 20091016

1) Warm Up: 1 mile run. 200 push-ups for time

2) Strength: find 3RM push press

3) Strength Stamina:
5 rounds: 3 x PP @ 3RM, 10 x Man Maker (35#), 5 back extensions (hold 20 sec, 10 sec rest)

4) Work Capacity: Fran: as fast as possible: 21 - 15 - 9 Thrusters (95#), Pull-up

5) Durability: 6 x 200 M sprint. 200 situps for time

1. mile in 6:03, 100 push-ups time of 3:37
2. 95
3. Cut-Down to 5 Man-Makers at (25#)
4. Scaled down to (75#) - time of 9:34
5. X - left, was running late..killed abs the day before

P.E. Lower

ACTUAL WORKOUT DONE ON: 20091015

leg step-ups - 2x10 - 30lbs
lunges - 2x10 ea leg - 25 lbs
leg ext - 2x10 - 140
laying ham raises - 2x10 - 80
Squat - 2x10 - 135
Decline Abs + twist at top- 30, 30, 20

P.E. Lift

ACTUAL WORKOUT DAY ON: 20091013

Hammer Strength Press - 2x10 - 100
Iso lateral chest back - 2x10 - 90, 180
DB Curls - 2x10 - 35
DB Hammer Curls - 2x10 - 35, 30
Tri Cable Pull Down - 2x10 - 120
Cable Flyes - 2x10 - 60
GHD Extensions - 20
Leg lifts - 20
Bench Press - 2x6 - 185 1x10 135
Rev Grip bb curl - 2x10- 45

Tuesdays and Thursdays I gotta workout in my P.E. class..throws off my sched..ima jus make these heavy days and ask her if instead of doin her 2x10 if i can jus go heavier..more like 3x8 or sumtin..cuz imo 2x10 is worthless..this is only for 6 weeks..than ill be back to normal and wont have to do this stupid stuff on tues/thurs..

ELIZABETH

Warm Up: 500 M Row

Work Capacity: Elizabeth for time: 21, 15, 9
Powerclean 135
Ring Dip: Subbed reg dips 3:1

Time of 16:43..slow..couldn't catch my breath very well..might be partly due to the fact that my
doc said las week that I had the start of bronchitis but i got my pills and doc said it'd be ight to PT and what not soo..yeah..ok ok..ill take it a lil easier till i finish my antibiotics?

Biked 4 miles in 10 min - Randomization hill climbs and what not

RENEGADE

1) Warm Up: Run 1 mile, then Tabada: push-ups, pull-ups, sit-ups

2) Strength: 1RM Push Press

3) Stamina: 5 Rounds: 3PP @ 80% 1 RM, 10 Renegade Row push-ups, 15 star jumps

4) Work Capacity: 5 rounds for time:
Run 400 M
10 Squat Clean (95#)
10 Thruster (95#)

5) Durability: 4 x 90 sec plank hold, then active stretch

1. 1 mile - 6:31(felt alot better with my new insoles) Could only do 4 rounds with pull-ups included because one of my calases was ripped due to me picking at it and it was busted open again..but finished the las 4 rounds of push-ups and situps for a total of....
164 Push-Ups
34 Pull-ups in 4 rounds..pathetic..
184 crunches
2. 1 RM Push Press - 120..probably could of done more..was in hurry changing the weights..
3. 3 Rounds Rx'd, for the last two rounds only did 5 renegade push-ups because I was dead..but finished the star jumps and pp as RX'd
4. Ran first 400, went into squat cleans and then into thruster and knee was hurting a little..still trying to get my knees back to normal so I decided to stop for the day..
5. 1 90 sec plank hold, 21 four count flutter kick

Over all crazy hard workout..still need to do better and not take as many breaks..I'm getting in better shape but still no where close to where I want to be..

First Day Weight Training..

In my P.E. class today we just started weight training..only did machines with cables...

Used 8 different machines with sets 2x10

After that cranked out 100 push-ups before the class was over...

POWER AND SPEED

Warm Up - Ran to the Y from my house..and ran home after..only about .7 miles their and back

Work Capacity:
1) Row 100, then 100 KB Swings(55#)
2) Row 200, then 50 Burpees
3) Row 400, then 50 1 arm DB Snatch(55#)
4) Row 800, then 100 Push-Ups
1 min rest between sets

1. Got to 55, then ripped a nice piece of skin off my finger..pushed for the next 5..had to quit..didn't want to make it worse
2. Rx'd
3. Did 10 DB Snatches on right arm but when I did left arm couldn't because of my finger..DB was jus rubbin on that sore..had to stop
4. Rx'd

Out of shape..I don't know what happened today didn't have much energy..which made me mad..lookin to improve the next time I do this workout..

HELEN

ACTUAL WORKOUT ON: 20091002

3 Rounds for time:
Run 400 M
21 DB(#55) Swings
12 Pull-Ups

Time Of: 15:24

500 M Row - 1:55
500 M Row - 1:49
200 Flutter Kicks
25 Sit-Ups

RECOVERY

Warm Up: 400 M Run, 20 Back Ext, 400 M Run

For Time:
100 Body weight dead-lifts | 2:33

5 Rounds: 10 Push-up, 10 squat, 10 pull-up

5 Rounds: 5 Man-Maker(#20), 5 Dips

2 Rounds: 500 M Row, 20 Back ext, 1 min plank hold

30 4 count flutter kick


I was just planning on taking it light with a nice warm up and some body weight deadlifts because my knee is still hurting a little and I'm letting it heal..but I decided to run for my warm-up..and then after my deadlifts I was feeling good..jus hurried and thought of some stuff to do..and feelin good! Should be back to 100% soon!

TAE BOE

ACTUAL WORKOUT ON: 20092909

Yeah..we did tae boe in PE lol..I was surprised..it was actually semi intense..my knee felt alright during it so thats a good sign!

ANGIE

ACTUAL WORKOUT ON: 20090928

For Time:

100 Pull-ups
100 Push-ups
100 Sit ups
100 Squats( didn't do..still trying to stay away from exercises with alot of knee work since I'm letting my knees rest since their hurting a lil and I dont wanna get injured)

Time of 22:19 - did everything but squats..

Slow I know..I don't know what was up but I warmed up with a 500 M Row in a time of about 1:57 or so..was feelin fine..walked into the other room to start pull-ups..first 30 or so were good..and right around 35 or so I could just tell that my sugar was low..I got the feeling where you have no energy..never came that close to passing out but I was def not feelin normal..pushed through and at about 70 or 80 I started to feel better..pushed through and took care of business..Was planning on staying a little bit longer and doing some heavy weights but as always was running late and had to leave..went home and ATE!

Note to self- make sure you have adequate energy and nutrition before going to workout

JT

ACTUAL WORKOUT DAY ON: 20090925

FOR TIME:

21-15-9

HSPU
Ring Dips
Push-Ups

Time of 18:29


Did first set of 21 HSPU and then 2 more for the set of 15 but couldn't do anymore so had to sub into box SPU..don't have ring dips..was going to sub 3:1 reg dips, but the brand new rec center that's so great didn't even have a frkin spot where I could do body weight dips..So I subbed in 3:1 close push-ups..dont know if thats equivalent but I was on the move and it came to me so I went with it..push-ups RX'd

JOSHIE

Switched it up today..did cross-fit instead of seal-fit..trying to work on my intensity during the WOD's

Here it be..

3 Rounds for time...

40# DB Snatch, 21 right arm
21 L Pull-ups
40# DB Snatch, 21 left arm
21 L Pull-ups

1st round: Rx'd but on last part of pull-ups only did 10..had to scale the workout to make it through
2nd round - RX'd 10 L pull-ups instead of 21 like I said..
3rd round - Rx'd

Time was around 27:34...a guy stopped me before my las set and was asking me some questions about my phone so I took a good little 4-5 min break talking..I know I know..

Good workout..still need to up my intensity..I have a bad habit of taking little breaks...
lookin to obliterate my chest tomorrow!

UPPER DAY?

1) Warm up: push-ups, etc.

2) 5 Rounds: Bench 135x8, 3 weighted pull-ups(deadhang)

3) AMRAP 20 mins: 4 HSPU, 5 Dips, 5 KTE

1. Rx'd
2. Rx'd
3. 4 rounds, than had to sub box push-ups for HSPU, than had to sub close push-ups for dips - forearm was feelin really weird when I was doin dips..decided to switch it up
after first 4 rounds got 12 rounds

RUN/BIKE

Acutal workout on: 20090920

Run 1 mile - 6:48
Bike 1 mile - 2:20 ish
Run 1 mile - 6:48
Bike 1 mile - 2:20ish
Run 1 mile - 6:48
Bike 1 mile 2:20ish

was gonna do a fourth but my knee was feeling a little weird..need to take a couple days off for my knee to feel better

PST-TOO

Actual Workout on: 20090918

1) Warm Up: 2 Rounds: 500 M row, 400 M run

2) Work Capacity:
"PST2"
Max push-ups 4 minutes. Max Sit-ups 4 minutes. Max Pull-ups (dead hang) 4 minutes.
Run 3 miles for time. Swim 1000M for time or Row 4,000M for time

3) Durability: 3 rounds: 60 sec 1 limb plank (ea side). Sampson stretch

1. Rx'd
2. Push-ups - 98, sit-ups 76, pull-ups 27, no run-was dead..for some reason?
3. Rx'd

1 mile on bike..

idk what happened..felt like crap..terrible workout

PUSH, PULL, SWING

Actual Workout was on: 20090917

1) Warm Up: Sand Bag Drills

2) Strength: Find 1RM Shoulder Press

3) Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge

4) Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)

5) Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility


1. Get ups, 5 min
2. 115
3. Rx'd - #90
4. 3 Rounds + 6 Thrusters - used #40 for DB Swings
5. 2 Rounds 500 M row, 1 round sit-up

had to cut the workout early, was running late..

RUN

ACTUAL WORKOUT DAY WAS ON: 20090916

Ran 3 miles for a time of 20:39 approx..was having trouble with my phone to stop the time since I dropped it accidently during the run :/

Overall good run..pushed myself pretty hard..walked a good 40 seconds while stretching out my back because it was really tight..no where close to being in shape so I'm excited to see where I can go from here!

My phone and I have been through alot together..through puddles and pavement it has been their for me..but this fall..I fear that it will not survive..

R.I.P. - my great electronical friend :(

lol

RUN IN THE PARK

Actual workout on 20090914

Warm Up: 3 rounds: 400 M moderate run, 25 back extensions, 25 superman

Work Capacity:
30-20-10 Hand Stand Push-up, Ring Dip, Push-up

Endurance: Run (sprint pace) 3 x (200M, then 400M, then 800M) rest as little or as long as you need to push hard into next sprint. Can be 1:1 ratio of sprint to rest, or less, depending on your sprint capacity. Averaged 5:04 per round.

1. Rx'd
2. Did first 30 HSPU, after that had to do them with my feet on a box, No rings - subb'd 3:1 on regular dips, done
3. Leg still feeling jus a lil sore..should be able to start running on it soon..also legs still pretty sore from Sat. soo..decided to sub in some row instead
Did 1st round - 250 M, 500 M, 1000 M
Second round - 250 M, 500 M
4. Rx'd

Crazy workout..gonna be sore tomorrow!

DOUBLE OUCH

Actual workout was on 20090912

Warm Up: 40-30-20-10 Wall Ball, Double Unders

Strength: Find 3RM Back Squat

Stamina: 5 rounds: 2 x BS @ 3RM, 15 x Squat jumps, Sampson stretch

Work Capacity:

5 Rounds for time:
15 Deadlifts @ Bodyweight
10 Burpee Box Jumps

Durability: jog 1 mile, then 15 minutes yoga or active stretch

1. Rx'd

2. 185..ya not alot of weight..haven't done much squatting lately..

3. Rx'd

4. Rx'd - time of 10:07

5. Right shin still feeling weird and hurting a bit..did 3 miles on the bike instead..

10K DAY

Actual workout day was 20090911

my right shin was feelin a little tight when I was running so I decided to do the bike..trying to listen to my body..

so I did 10K on the bike..15:30..slow pace...i know

ALLIGATOR ALLEY

1) Warm Up: Bar Bell Plex: 75#, 85#, 95#, 105# w/ burpee chaser

2) Strength: Find 3RM Bench Press

3) Stamina: 5 Rounds: 2x bench @3RM, 5x Curtis P(115#), 10x alligator push-ups

4) Work Capacity: Nicole: AMRAP 20 minutes: 400 M run, max pull-ups (repeat when you drop off the bar)

5) Durability: 3 Rounds: Hip Mobility, 2 min plank hold, 2 min back ext


1. Rx'd except for the last set..weight was too high and had to drop the weight down 10 lbs or so..
2. 185
3. RX'd
4. RX'd..6 rounds..pull-ups = 14,10,8,8,9,6
5. Done!..except for the hip mobility part..still need to find out what that consists of...

As usual..tough workout..one of my friends showed up right before I started doing the nicole WOD..he just accepted his commission in the USMC last year..anyways..its a good thing he was their cuz he helped push me..I think I actually said at one point in the workout that I hated him :/ lol..but it was good cuz he def helped push me..but yea...awesome workout..feelin good about it..

p.s. to Nicole...i HATE you!!

DISASTER?

1) Warm Up: Max Reps Press @ 85# (in one set without stopping), Max KB swings (55#) (in one set without stopping)..then run 400. Max reps Push Press @ 85# (in one set without stopping), then max air squats (one set without stopping)...then run 400 M. Hydrate.

2) Work Capacity & Endurance: "Run with Angie":
1 mile run, 100 pull-ups. 1 mile run, 100 push-ups. 1 mile run, 100 sit-ups. 1 mile run, 100 squats

3) Durability: Hydrate, Re-fuel, Stretch or Yoga


1. 11 Presses, 15 swings, 15 push presses, 92 squats
2. 1 Mile, 100 pull-ups, 100 push-ups, 25 sit-ups, gym closed :/
3. Rx'd

Def need to improve on presses, had to do DB swings and by the time I got to the 15th rep it almost flew out of my hand..Ran first mile alright but my right shin was killing me..idk what i did to it but after that first mile I decided to skip the other miles due to the shin and my time contraints at the gym since they were closing soon..

Still way outta shape..gettin their though..one day at a time..

JEFFERSON

Actual workout on..20090409

1) Warm Up: Sand Bag get ups - 12 minutes

2) Strength: Find 1 RM Clean and Jerk

3) Stamina: 5 Rounds: 3x C&J at 80% 1RM, 20 wall balls, 5x burpee wide jump

4) Work Capacity: "Cindy + 10": AMRAP 30 minutes: 5 pull-ups, 10 push-ups, 15 squats

5) Durability: 3 Rounds: 50 4 count flutter kicks, 50 leg levers, 50 sit-ups

1. Rx'd - 50 lb sandbag
2. Didn't find exact 1RM, used 115
3. Rx'd, used 115 for C&J
4. 23 Rounds
5. One 30 4 Count Flutter Kick, 50 lemon squeezes as I've heard them called

ya..need to bump up the weight on the C&J, def need to improve on the AMRAP..that was weak i know..and my legs were dead for the flutter kicks..

DAMIEN

Workout actually done on 20090903

1) Warm Up: 50 hand stand push-ups (10 min time limit)

2) Strength: Find 5RM Dead Lift

3) Stamina: 5 Rounds: 3 x DL at 5RM, 10x burpee pull-up, 10 x 35# DB snatches (ea arm)

4) Work Capacity: 10 x 100 yd spring, 15 sec rest between sets

5) Durability: 4 Rounds: 15 shoulder dislocates w/PVC, 25 O/H squats w/PVC, Hip Mobility


1. Still working on HSPU, got approx around 20 give or take some..
2. 185 - New to deadlift, still working on form
3. Only busted out 3 rounds :/ it was killer, had to scale it to finish the workout
4. Had to run these 100 yd sprints around a small track, that was killer, not gonna do that again instead I'll try to substitute something..
5. RX'd

tough workout..still improving..not bad since I actually did some decent physical stuff in p.e. earlier that day..lame I know..they still make you take P.E. in college..

BREATHING, BALANCE AND FORM

1. Warm Up: Thruster Breathing Laddder 1-10 (70#)

Do 1 thruster, take 1 breath holding the bar, then do 2 thrusters, take 2 breaths...up to 10 thrusters and 10 breaths. only set bar down after 5th set (if necessary). This will help calm the panic breathing and bring attention to how you breath during a WOD

2. Work Capacity & Endurance: 21-15-9 Thrusters/Pull-ups (Fran)

3. 6 Mile run at moderate pace

1. Rx'd - had to stop for a second after the 5th set..way harder than I thought..
2. Rx'd
3. Did 4.15 miles - ready for this..bad time I know..39:45..idk what was up..the thrusters must of been worse than I thought because I wasn't feeling out of breath so much as my legs were just dead..so I did walk a little bit :/ ..but I'm workin on it..

LIZ

1. Warm Up: 4x: Row 500 M, 20 push-ups, 15 squats, 10 pull-ups and sampson stretch..

2. Strength: Find 1RM Squat Clean + Push Press

3. Stamina: 5 Rounds: 3 SC+PP at 80% 1 RM, 5x Manmaker 35#, 10 jumping lunges(ea side)

4. Work Capacity: Elizabeth: 21-15-9 -- Clean 135#, Ring Dip

5. Durability: 40 GHD situps, 40 GHD back extensions

1) Rx'd - time of 20:50..a little slow, had to transition between rooms for the rowing machine..it did give me a breather though!
2) 115..ehh..not bad first time doing it..could def go up..
3) Only cranked out 3 Rounds: 115 for SC+PP, Manmaker(first set used 35's, next set dropped to 25's) those are really what they call em, very tough..10 jumping lunges(ea side)
4) Cleaned 115#, last time I cleane 135 for 50 reps or so I was sore for like 5 days..decided I wanted to workout tomorrow so I plan to work my way up to 135 just not ready yet..Had to sub dips for ring dips, I didn't know till after my workout that the sub should of been 3:1, I only did 1:1..now I know
5) No GHD, had to use steepest incline level could on decline bench, for back extensions used back machine..im sure theres a better sub for those but thats what I did..

Overall this workout kicked my butt and stole my lunch money..probably the toughest workout I've done since I've started Seal Fit..def looking to improve on every aspect of training...pretty stoked for tomorrow! 6 Mile run..lookin forward to doin my best to run it in..under 50 mins is the goal!

I HATE WATER

1) Warm Up: AMRAP in 10 Minutes: 3 Pull-ups, 6 Push-ups & 9 Squats

2) Work Capacity: "Jackie X2"- two times through:
1,000 M Row
50 Thrusters 45 lbs
30 Pull-ups

3) Endurance: Run 5k @ moderate pace

1. 15 Rounds and 3 pull-ups and 6 push-ups
2. RX'd except only did 3o Thrusters instead of 50 on both times, time of 32 min approx..includes some transitioning between rooms also..
3. Rx'd time of 26 min..walked a little bit..still not in great shape..

Great workout..took me approx 1 hr and 12 mins total..ofcourse had some inevitable talking in between warm-up and work capacity but not too much...starting to get adjusted to the high reps and running..note to self - need to get some gloves for when I do pull-ups..

MEET SNATCH P

1) Warm up: 3 Rounds: 400 M run, 20 wall balls, 5 HSPU

2) Strength: Find 3 RM Weighted pull-up

3) Stamina: 5 Rounds: 3 weighted pull-up @ 3RM, 5 clapping push-ups, 5 GHD situps

4) Work Capacity: 4 Round for time: 5x "Snatch P" (95#), 500 M Row

5) Durability: 200 flutter kicks, 200 sit-ups

1. 400 M Run, 20 wall balls, 5 HSPU - almost vertical not quite..not yet strong enough to do them regular..still working on them..
2. 35#
3. RX'd, 5 GHD situps had to use high vertical decline bench due to not having the right equipment..
4. RX'd with time of 17:59
5. RX'd

good workout..still learning and improving..

KOKORO

1) Warm up: uphill sprints, treadmill, stairs etc, hard and fast for 20 mins

2) Strength - Deadlift find 1RM

3) Stamina:
5 Rounds: 2DL @85%, 15 squat jumps, buddy carry 25 yards

4) Work Capacity:
AMRAP 30 min: run 400 m, 50 push-ups and 50 sit-ups

1. Ran 10 mins at good strong pace
2. Deadlift was 185, ya I am going to go up in weight but never have done deadlift much so I'm going into it kind of slower making sure that I have good form and what not..but def looking forward to going up in weight..
3. 185, 10 squat jumps, 120# buddy
4. 3 Rounds in a time of 19:20, had to stop early because gym was closing :/

Overall good workout, still looking to def improve on every single thing. Still scaling the workout as I'm trying to get used to the high-rep and endurance aspect of it but loving it..I thought I got weird looks in the gym doing DC Training..well doing the buddy run..haha..

Have been up since 05:00 today going non-stop, worked 12 hours, aikido for 3 hours, and then a nice almost 1 hour workout really finished it up..ya..ima be sore tomorrow!

Very light day..

Still getting into the pace of things and still very sore...abs n legs *cough*..

So I did..100 push-ups and ran a nice slow 1.2 mile of 8:08 just to get some blood and nutrients to my legs to hopefully get them a little more prepared for tomorrow so I can hit it hard again..

And..thats all for today! See ya tomorrow..

Feed The Right Dog

1) Warmup: 200 jump ropes

2) Work Capacity:
5 rounds for time
Run 200 M w/sandbag (60-80#), 40 squats, 30 walking lunges (ea leg), 20 sand bag cleans, 10 burpees

3) Endurance: jog 3 miles light pace

1) Rx'd
2) 5 Rounds: Ran 200 M with no sandbag, 25 squats, 15 walking lunges (ea leg), no sand bag cleans, 10 burpees..time of 29:29
3) Ran .7 miles at a slow pace of 5:45, 30 seconds of it walking..had to stop because the gym was closing..

Good workout, still scaling it quite a bit since I'm just starting the program. Looking forward to the next workout! Went and bought a 50lb sandbag today I just need to find a good bag to put it in because the bag the sand in now isn't made for being tossed around. Planned on doing the workout at home so I could use the sandbag..was still looking for a backpack of some sort to put the sandbag in when it started raining outside and I noticed that I only had one hour to work until the gym closed since they close early on Fridays :/..so I grabbed my stuff and left..having no time to find a bag for my sandbag..I was sandbagless for my workout..

MR. NATE

1) Warm Up: Row 2k

2) Strength: Shoulder Press 5 RM

3) Stamina: 4 Rounds: 3 Press @ 3RM, rope climb, 15 KTE

4) Work Capacity hero WOD "NATE"
AMRAP in 20 minutes of :

2 Muscle ups (or 8 pull-ups)
4 Handstand pushups
8 Heavy KB Swings (70#)

5) Durability: Stretch, re-fuel and hydrate

1. Rowed 1.5k in 6:20 (didn't want to kill myself on first workout and wanted to actually walk tomorrow..never have rowed much)
2. 5RM Shoulder Press = 85 (could go up on next workout)
3. 4 Rounds of 3RM Shoulder Press at 95, no rope at my gym :/..need to think of a substitute, did only 3 rounds of KTE, once again..wanted to be able to move and do stuff actually tomorrow for another workout..
4. 5 Rounds in 11:20, did 8 pull-ups instead of muscle ups, no muscle up capability at my gym, forgot..should of done 4 pull-ups and 4 dips :/ ..instead of doing 4 handstand push-ups-since I'm not yet strong enough I did them using the decline bench to hold my body while I did them, my body was almost but not quite vertical, no KB either at my gym, did DB swings at (35#) - next time need to go up in weight

-I think I did good for my FIRST SEALfit workout, tried to find a decently good happy medium so I wouldn't be sore for like a week after this workout since I'm not used to doing higher rep workouts. Definitely looking forward to doing better in every aspect of this training..totally STOKED about SEALfit as most of these exercises are brand new for me!

Chief Petty Officer Nate Hardy was a Navy SEAL killed Sunday February 4th, 2009 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.