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.