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SealFit: WOD then 20-laps sidestroke no fins.
CrossFit: WOD
Warm-up: Lace your shoes, spit in your goggles.
WOD: Five rounds of bus stop hill runs (800 m) and 4-laps (250 m) across swim area.
How do you get perfect scores on the SEAL screening test? Hard ass training!
Yesterdays results
SealFit: 1730 WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 400 run, 1-rope climb, 20-underhand wall balls.
WOD: "Helen" Three rounds of 400 m run, 21-KB Swings, and 12-pull-ups.
Strength: Back Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Stamina: 4 rounds of 15 OH Squats @ 115, 20 Burpees, 800 m run.
Endurance: 2500 row.
Great handstand on the Great Wall! have fun Donna!
Yesterdays results
SealFit: WU, Skills, Strength, Endurance.
CrossFit: WU, Skills, Strength.
Warm-up: Burgner warm-up.
Skills: Ring handstand push-ups L2 &3 only. Snatches.
Strength: Snatches 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Endurance: Run to Enatai, swim 20-laps, run back.
You are never to young to learn good form!
SealFit: 1730 WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 3-high knee hill runs, 20-stick PP, 20-bar PP, 20-50% PP.
WOD: 10rds of Hill runs and 10-push press. 3) 95/65, 2) 80/50, 1) 65/35.
Strength: Weighted Dead-Hang Max rep Pull-ups, 15lbs, 20lbs, 35lbs, 50lbs.
Stamina: 1-10, 10-1 push-ups and Dead hang pull-ups.
Endurance: Buddy Carries. A lot!
Scores for Big Jon's Backflip: 2, 1, 2.2, 1.5, 0.
SealFit: Endurance only.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 1-mile run.
WOD: "Spitting Blood" Row 500, run 400, row 1,000, run 800,row 500, run 400. 5/20/2009
Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Endurance: 20-rds of freestyle sprints to lane line and back, at dock do 15-water pull-ups.
Welcome to the world baby Elizabeth, Congratulations David!
Yesterdays results
SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 30-stick thrusters, 20-bar, 10-WW, 1:00 mature ring hold.
WOD: Five rounds of 15-Ring dips, 15-Thrusters, 400 run. 3) 95/65, 2) 75/55, 1) 65/35. Repeat from 8/26/09.
Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% Download 5-3-1 Wendler spreadsheet.
Stamina: 3 Bars of Death, 10-9-8...1 of: Dead Lift (1.5 x BW), Bench Press (BW), Power Clean (3/4 BW)
Endurance: 10 rds of 50-flutter kicks, 50-leg levers.
Jacqueline wins the Womens doubles in Lexington, Ky.
Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins tomorrow at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. [email protected]
Rest day
Be careful where you dig for gold because you never know who is watching!
Yesterdays results
Meet at Enatai Beach Park at 0950!
Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins Monday at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. [email protected]
SealFit: After WOD: 15:00 mins of SS no fins, 15:00 SS w/ fins, 15:00 TB w/fins, 15:00 DP.
CrossFit: Five rounds of hill run, 10-barrier jumps, 20-sit-ups, 2-lap swim.
Which video do you like better? Share your thoughts!
Yesterdays results
Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins Monday at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. [email protected]
SealFit: WU, Strength, WOD, Stamina, Endurance.
CrossFit: Strength, Burgner warm-up, Snatch skills.
Warm-up: JA's, 10-skin the cats, 20-med ball cleans, 30-OH wall squats.
WOD: "Seal Chief" AMRAP in 4:00 for 6-rounds of 4-power cleans (135), 8-push-ups, 12-squats.
Strength: Back Squat 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85% Download 5-3-1 Wendler spreadsheet.
Stamina: Five rounds of 3-strict press 85%, 12-Toes to bar, 85lb sandbag hill run.
Endurance: 3-mile 25lb ruck run.
What is Crossfit for you?
Yesterdays results
Happy 31st Birthday Michael S!
Sign-up now for our Fundamentals program and get started on your road to Elite Fitness. Session begins Monday at 6:30 pm, classes will be Mon, Wed, and Friday at 11:00 am or 6:30 pm. [email protected]
SealFit: Strength and Endurance only, no WOD.
CrossFit: WU, Strength, WOD.
Warm-up: JA's, 20-reps with sticks each lift, 20-reps with bars.
WOD: "31 reps of pain" Overhead Squats, pull-ups, burpees, thrusters.
3) 95/65, 2) 75/45, 1) 35.
Strength: Bench Press 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85% Download 5-3-1 Wendler spreadsheet.
Endurance: 1-mile SS swim no fins, 500 m DP swim, 1000 TB swim w/ fins.
Yesterdays results
