Run INT & PU, WSU, D, WB, BS, SU, Brp

Afternoon

@ track
3 mile warm-up
4 x 400 w/2:30 rest
-  times: 1:37,  1:35,  1:32,  1:29
1 mile cool-down

then Out With The Old, from SEALFit

Baseline: ROM Drills. Pyramid 1…10…1 push-ups, weighted sit-ups, dips

-  ROM, pyramid

Work Capacity: 5 Rounds: 1min suicide sprint, 1min wall ball, 1min ball slam, 1min sit ups, 1 min burpee, 1min rest

-  Rx'd.  16# ball for wall ball and ball slams.  Totaled 700m on suicides

Durability: 4 Mile Timed run. Active stretch or yoga

-  Ran 900m cool down

Notes

• Body: Sore hams, low back.  Shoulders very sore.
• Workout: Went well, legs were tired from all the running, and shoulders were really getting hit.  Very intense workout.
• Run: First week of integrating speed work.  It was pretty good, no real big issues during the runs, but I have to make sure I stay relaxed and balanced.  6 miles today brings me up to 14 on the week.

DL, JS, OHC, PL, PU, TTB, GU, FC

Lunchtime

Fortitudine, from SEALFit

Baseline: ROM Drills. Frog complex with burpee chaser (75#-105#)

-  ROM, BBC 85#, 105#

Strength: 10-5-3-3-3-3-3 Deadlift

-  275# x 3, 315# x 3, 335# x 3, 350# x 3 (fail)

Stamina: Chipper, not timed: 20 x deadlift @ 90% 3RM, 75x Barbell Jump Squats, 800m OH Plate Carry (@45#)

-  295# for chipper, the rest Rx'd.

Work Capacity: 10 Rounds for time: 8 x Pull Ups, 8 x Push Ups, 8 x Toes to Bar, 8 x Sandbag Get Ups, 25m Plate Farmer Carry (@ 2 x 45#)

-  Changed to AMRAP 16 mins, 5 rds.  Subbed medicine ball get-ups for sandbag get ups

Durability: 4 x 800m Sprint @ 3:30 Interval, Active stretch or Yoga

N/A

Notes

• Body: Sore hands, forearms, biceps, traps.
• Workout: DLs went well, but not as high as I'd like.  Form was good though, and I used a belt.  Felt strong on the chipper, OH plate carry was difficult, made it 200, 150, 150, 150, 150 meters at a time, felt my triceps fatiguing.  Changed WC in the interest of time.

Run + Yoga + RC

Lunchtime

Run on treadmill
1.5 mile warm-up
5 mile run, 44:45
1.5 mile cool-down

Afternoon
Yoga for 75 mins

Evening
Rock climbed ~75 mins, 5.8s and 5.9s

Notes

• Body: Sore traps, shoulders, biceps
• Run: Went well, cruised along nicely.  8 miles today.

PC, Thr, BP, Row, MC, PL, SU, Core

Lunchtime

Trust, from SEALFit

Baseline:  ROM Drills. 50 x Sandbag Get Ups, 800m Run
-  ROM, med ball shoulder get ups.

Strength:  Work up to 1RM Clean
-  155# x 1, 185# x 1, 200# x 1 (fail, fail, fail, fail), 185# x 1, 200# x 1 (fail, fail)

Stamina:  5 Rounds, not timed: 3x cleans @ 75%1RM, 10x Thrusters@95#, 50m Buddy Pull with heavy band
-  145# for cleans, Rx thrusters, 100m back pedal subbed for buddy pulls.  4 rds only.

Work Capacity: 4 Rounds for time, with a 20# weight vest:

• 800m Run -----> subbed 500m row
• 10 x 4-count mountain climbers
• 25 x Pull Ups
• 50 x Sit Ups

-  time: 38:40 (25# vest)

Durability: 4 Rounds: 20 x Leg levers, 60 sec Plank, 20 x Russian twist@20#, 10 x Back Extensions. Active Stretch or Yoga
-  4 rds 20 x leg levers, 60 sec plank, 20 x Russian twists @ 20#.  4 x 10 weighted back extensions

Notes

• Body: Feel pretty good, slightly sore shoulders.
• Workout: Really wanted to nail a 200# power clean today, but I wasn't dropping under the weight enough to catch it, it was frustrating.  Stamina went well, I felt strong, thrusters were solid, weight on the heels, knees pushed out, they felt right.  WC was long.  Good workout today.

BrpKTE, OHS, MC + Swim, PU

Lunchtime

Dangerous, from SEALFit

Baseline: ROM Drills. 10,9,8…1 of Wall ball and Box Jumps
-  ROM, WB/BJ 10,9,...1

Work Capacity: AMRAP 30 minutes:

• 10 x Burpee-KTE
• 10 x Overhead Squats (95#) -----> 75#
• 20 x Double Unders -----> mountain climbers

-  9 rds (completed the 10th)

Durability: 3 mile run at a moderate pace. Active Stretch or Yoga.
-  N/A.  Groin work.

Evening
Swim (yds)

200 wu FR
200 turtleback flutter kicks
3 x 200 CSS w/120sec rest
-  times: 3:46,  3:48,  3:39
3 x 200 CSS w/fins, w/90sec rest
-  times: 3:13,  3:14,  3:12
50 simulated drown proofing
100 cool down
(1750 yds total)

1 x 35 push ups

Notes

• Body: Sore shoulders.  I did the box jumps and the jumping during the burpee-KTE, and I believe it slightly irritated my right tib.
• Workout: Went well, OHS unbroken but difficult.
• Swim: Good to get in the water again, this is something that needs to be included more and more now that my running is coming along.  Felt good in the water, definitely not completely smooth but not bad.  Felt the fronts of my ankles fatiguing as well, those will get stronger.

MP, PP, FC, Row, CPL, Brp, MC, KBSw, Run, Core

Afternoon

Yoda, from SEALFit

Baseline:  ROM Drills. Barbell Complex with burpee chaser
-  ROM.  Shoulder work.

Strength: Military Press: 5-5-3-3-3-3-3
-  125# x 3, 135# (1, fail), 135# (2, fail)

Stamina: Chipper, not timed: 20 x Military press@90% 3RM, 75 x Push Press@45#, 800m Buddy Carry
-  115# for presses, Rx PP, subbed 800m farmer carry w/50# for buddy carry

Work Capacity: 8 Rounds for time:

• 200m row or run ----> rowed
• 1 Rope Climb ----> subbed 8 commando pull ups
• 6 x Burpee Box jumps -----> subbed 6 burpees + 6 mountain climbers
  
• 12 x KB Swings (55# / 35#)

-  time: 24:11

Durability: 10 x Hill Sprints (substitute 200m sprint if you don’t have a hill), 50 x Reverse Hypers. Active Stretch or Yoga
-  1.5 mile run.  50 supermans, 50 leg levers.

Notes

• Body: Calves a little sore.
• Workout: Weights felt heavy (I think they were, I was at a globo gym and they didn't feel quite right).  It was still good to do shoulder work.  Push presses felt succint and snappy.  WC was good, high intensity for the duration.
• Run: Finished off the running with 800m farmer carry, then the 1.5 mile run on nearby roads.  20 miles this week and it felt super, I'm real happy about that.  Next week I want to begin introducing speed work.

Run

Evening

On local roads
4 mile run, easy pace

Notes

• Body: Feel pretty good.
• Run: Went well for being on asphalt.  Up to 18 on the week.

Rest Day

No workout:

Notes

• Body: Sore hams, glutes, lats, forearms.

Run + WB, KBSw, MC, SBC, SDHP, OHS

Lunchtime

On treadmill
1 mile warm-up
4 mile run, moderate pace (~8:30/mile), 33:50 mins
1 mile cool-down

Evening

Fightclub, from SEALFit 

Baseline: ROM Drills.  Barbell Complex 75#-105# with burpee chaser.
-  ROM.  Various movements as warm-up

Work Capacity: 5 Rounds for time:

• 1 minute Wallball (20#)
• 1 minute KB swing (55/35#)
• 1 minute Box Jumps (24in / 20in) -----> mountain climbers
  
• 1 minute Sandbag Cleans (80# / 50#) -----> ~40# sandbag
• 1 minute Row -----> SDHP @ 55#
• 1 minute Rest

-  Not a timed workout

Strength: 5-3-1-1-1-1-1 Overhead Squat ----> 4 x 5 OHS @ 95#
-  4 x 5 @ 95#

Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb
-  N/A

Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga
-  N/A

Notes

• Body: Feel pretty good.  Still a little sore here and there.
• Workout: Good workout, kept the intensity high.  OHS turned into a practice session as I was feeling unstable.
• Run: Went well, cruised the run easily with no real issues, though I could feel my legs tiring.  Up to 14 miles on the week.

Yoga + RC

Late Afternoon

Yoga, 75 mins

Evening
Rock climbed ~2.25 hours, 5.8 - 5.10, it went very well and was fun.

Notes

• Body: Sore hams, glutes, calves, bicep, traps, forearms
• Workout: Yoga is always beneficial for me inflexible body.  Rock climbing was fun, got some 5.10s which is great.

DL, OHL, PC, PL, KBSw, Run, Core

Lunchtime

Unbeatable Mind, from SEALFit

Baseline:  ROM Drills. 50 x Turkish get ups @35#. 800m Run.
-  ROM.  DL warm-up.  800m run.

Strength: Work up to 3 RM Deadlift -----> 5 x 3 instead
-  275# x 3 305# x 3, 305# x 3, 305# x 3, 315# x 3

Stamina:  Chipper, not timed: 15 x Deadlift @90% 3RM, 50 x SDHP @75#, 400m Overhead lunge @ 45# bar
-  DL @ 245#, 300m overhead lunge @ 45#.  No SDHP.

Work Capacity: 4 Rounds for time:

• 10 x Power Clean (135 / 95#) -----> scaled to 125#
• 20 x Pull-ups
• 30 x KB Swing (70#/55#)
• 800m run -----> scaled to 400m run

-  time: 34:42

Durability: 50 x GHD sit-ups.  50 x GHD hip extensions.  Active Stretch or Yoga.
-  Rx.

Notes

• Body: Sore hams, lats and shoulders, abs.
• Workout: My lower back has been feeling slightly achey after going very heavy, so I decided to keep the weight away from maximums.  It went well.  Stamina--lunges were rough after a while.  WC went fairly well, swings were heavy today.
  
• Run: 1.5 miles today, brings me up to 8 thus far.

Run + JPL, BSlam, Core

Lunchtime

On treadmill
1 mile warm-up
5 mile run, 44:50
0.5 mile cool-down

Evening

Slammer, from SEALFit

Baseline: ROM Drills. 3 Rounds: 10 x jumping squats, 10 x push ups, 400m run
-  ROM.

Work Capacity: 50-40-30-20-10 reps of the following for time…

• Jumping Pull ups
• Ball Slam

-  time: 14:44

Durability: 4 x 800m sprint(1:30interval). 4 Rounds: 10x Weighted sit ups, 60 sec Farmers carry (70#), 10 x Seated Russian twist @25lbs, 10x back extension. Active Stretch or Yoga.

-  No runs.  Core Rx'd, WSU & Russian twists w/20# ball.  Gluteal work afterwards.

Notes

• Body: Feel pretty good, sore shoulders and abs and upper back.
• Run: Went well.  Felt good for the most part, although I could tell I was getting tired.  Slight tigthness in left soleus/achilles area.  6.5 miles for the day.
• Workout: Good intensity on this.  JPL really hit ya hard.

PC, PP, RRPU, BC, KBSn, SU, GHDExt + PR

Evening

Pala, from SEALFit

Baseline: ROM Drills. Frog Complex 75#-105# with push up chaser
-  ROM, BBC 75#, 95#


Strength: 5-4-3-2-1-1-1 Push Press -----> Power Clean + Push Press
-  165# x 1, 185# x 1 (PR), 195# x 1 (fail, fail), 195# x 1 (PR power clean, fail push press)

Stamina: 5 Rounds, not timed: 10 Push Press @ 60% 1RM, 10 x Renegade row (2 x 40# DB), 50m Buddy Carry

-   115# for push press, Rx'd else.

Work Capacity:
1) As many reps as possible in 10 minutes of KB Snatches @ 24kg (alternate arms as needed)

-  130

–3 minute rest
2) 5 Rounds: 200M Row, 200M sprint

-  No time for this

Durability: 3 mile run @ moderate pace. 100x Sit ups, 50x Reverse Hyper. Active Stretch or Yoga.
-  No run.  100 sit ups, 50 GHD extensions

Notes

• Body: Feel good.  Right tib slight irritation.
• Workout: Went extremely well!  Set PRs on PP and PC.  On WC1 I had a slight twinge in my right elbow that I was aware of, so I was favoring that.  I believe I can perform better on that workout.

Rest Day, Walk

Spent the day in NYC walking around, it was a good time.  Visited the 9/11 Memorial.  It's a nice tribute, and it's emotional to see all the names stamped into the plates.

Notes

• Body: Sore shoulders and upper back.

Pr, D, SQ, PU

Afternoon

Press 5 x 3
135#, 135# (1, fail), 125#, 125#, 135# (2, fail)

Front/Side/Rear delts

100 dips, 100 squats, 50  push ups

Notes

• Body: Feel pretty good today, slight tibia irritation.
• Workout: Went well, decently strong today.  I may start to do supplemental strength work on Saturdays, we'll see.

Thr, PL, HSPU, T2B, BP, PPU, FC, Plank

Afternoon

KISS, from SEALFit


Baseline: ROM Drills. 10 minutes of Sand bag get ups
-  ROM.  Rope climbs.  Basketball warm-up

Work Capacity: 7 Rounds for time:

• 7 x DB Thrusters @ 35lbs
• 7 x Pull ups
• 7 x Hand stand push ups
• 7 x Toes 2 bar

-  time: 9:57

Strength: Work up to 1RM Bench Press
-  245#

Stamina: 5 Rounds, not timed: 5 x Bench Press @70% 1RM, 10 x Dynamic/Plyo Push ups, 50m Farmers Carry
-  175# for BP.  

Durability: Run 2 miles in body armor or 25# weight vest. Plank hold 1 x 5 minutes. Active stretch or Yoga

-  Plank 1 x 5mins

Notes

• Body: Felt good.  Some tibia irritation.  Letting it rest for a few days before starting up my 20 mile week.
• Workout: WC went very well, I pushed hard and maintained high intensity for the duration which was my goal today.  BP went fairly well, though 10# off my PR.  Plank hold for 5 mins was good.
• Misc: Watched this video on youtube recently and it's been resonating within me.  It's about effort and you can check it out here.

Run, OHS, Brp + RC

Evening


Baseline: ROM Drills. 21-15-9 reps of Wall ball, 4-count mountain climbers
-  ROM.  Ran 2.5 miles.

Work Capacity: For time:

• Complete 100 overhead squats as fast as possible @115# -----> scaled to 50 reps @ 95#
• at the top of each minute perform 3 burpees

-  time: 9:14

Durability: 6 x 400m sprints (:45sec interval). 100 x 4-Count flutter kicks, 100 x 4-Count arm haulers. Active stretch or Yoga

-  N/A

Rock climbed for 2.25 hours.

Notes

• Body: Felt pretty good.  Run felt a bit off.
• Workout: Pressed for time so this got cut short.  Even so, I found the OHS challenging today.
• Run: Brought my weekly total up to my goal of 19.  This week went very well, but was not perfect.

FS, BPL, FC, SDHP, KBSw, Core + PR

Evening

@ L.A. Fitness, San Diego

Baseline: ROM Drills. Curtis P complex 75#-105# (6 reps at each weight)
-  ROM. 

Strength: 5-3-3-3-3-3 Front Squat
-  185# x 3, 205# x 3, 215# x 3 (PR)

Stamina: Chipper, not timed: 10 x Front Squat @ 90% 3RM, 75 x Burpee Pull ups, 800m Buddy Carry
-  175# for FS.  800m farmer carry w/55# subbed for the buddy carry

Work Capacity: 6 Rounds for time (no rest between rounds):

• 1 minute max distance row -----> Subbed SDHP 55#
• 1 minute max KB Swings (55# / 35#)

-  Rx'd

Durability: 3 mile run @ moderate pace. 50 x Reverse Hypers (or GHD Back extensions). 4 Rounds: 60sec Plank, 30 sec rest
-  Core Rx'd.  No run.

Notes

• Body: Felt good today.  My schedule worked out well enough that we got done early enough, and my flight out of SD was late enough that there was enough time to work out at a gym.
• Workout: Went well.  PR'd the FS, though form was definitely affected by the load.  Farmer carry's were rough, I did 100m at a time and my forearms were screaming.  WC I definitely just went through the motions, need to bring up the intensity.
• Run: Counting today's 800m FC today in my weekly mileage.

Run

Afternoon

Run on treadmill
1 mile warm-up
4 mile run, 36:50

Notes

• Body: Feel good.
• Run: Felt real good today.  Smooth running, no issues.  This brings me up to 16 miles for the week.

Rest Day & Travel

Long day of travel today.  Flew to San Diego and drove to Yuma.

Notes

• Body: Pretty good, ready to workout.

Rest Day

No workout

Notes

• Body: Felt pretty good.  Slight tibia irritation.
• Misc:  I have travel this week, that'll throw a wrench in my schedule.

Run + DL, PP, BS, Core

Afternoon

@ track
1.5 mile warm-up
2 mile run, moderate pace, 16:44
1 mile cool down

Evening

Battle, from SEALFit

Baseline: ROM Drills. 5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m Run
-  N/A

Work Capacity: For time:

• Run 1 mile ----> N/A
• 50 x Deadlifts (135# / 95#)
• 75 x Push Press (95#/ 65#)
• 100 x Back Squats (95# /65#)
• Run 1 Mile -----> N/A

-  time: 19:44

Durability: 4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper. Active Stretch or Yoga
-  Rx'd

Notes

• Body: Sore legs, calfs/soleus sore, shoulders tired, abs sore.  Low back sore.  Right tib some pain when I press on it.
• Workout: Went decently well.  Low back started to bother me on DLs and BS.  I think it's still feeling the effects of heavy DLs earlier in the week.
• Run: Felt decent, not perfect.  4.5 miles today brings me up to 11 over the past 2 days. 

Run + "Wood," Brp, MC, SDHP, Thr, Pr

Early Morning

0600 formation run with active duty, 3.4 miles, ~33 mins
0.6 mile cooldown, round out the mileage to 4.0


Evening

Baseline: ROM drills. Sand Bag Get ups x 40
-  ROM.  Med Ball shoulder get ups 30# x 40

Work Capacity: "Wood," 5 Rounds for time of:

• Run 400 meters
• 10 x Burpee box jumps (24″ box) -----> burpees + mountain climbers
  
• 10 x Sumo-deadlift high-pull (95#)
• 10 x Thruster (95#)
• Rest 1 minute

-  time: 27:43, forgot about the 1 min rest each round.

Strength: 10-8-6-4-3-2-1 Military Press

-  130# x 3, 140# x 2, 150# x 1

Stamina: 4 Rounds, not timed. 5x Press@75% 1RM, 10x Push Press @ 95#, 50m buddy pull (w/ band)
-  115# for press.  Instead of buddy pulls, 100m backpedal

Durability: 2 x 1 mile run AFAP (2:00 interval). 50 x RDL @45#, 100 x 4-count Flutter Kicks. Active Stretch or Yoga.

-  RDL @ 45# x 50, 100 flutter kicks, 1.25 mile cool down

Notes

• Body: Feeling good this morning.  Bonked in the afternoon but got motivated for my evening workout.
• Run: Morning run went fairly well.  I felt good, but not 100% great.  Morning run + WC runs + cool down run = 6.5 miles total today.
  
• Workout: WC went well, but I completely forgot about the 1 minute rest after each round.  Military press went surprisingly well after a week that was very shoulder-heavy.  5# off my PR.
  

RC

Evening

Rock climbed 2 hours. 5.8s and 5.9s.

Notes

• Body: Abs are sore.
• Workout: Rock climbing was good fun, I was happy to do it.

DL, BJ + C&P, PL, MC

Lunchtime

Tighten Up, from SEALFit

Strength: Work Up to 3RM Deadlift
-  345# x 3

Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
-  245# for DLs.  BJ Rx'd.  No time for farmer walk.

Evening
Baseline: ROM Drills.  Frog Complex 4 rounds 75 – 105# w/ push-up chaser
-  ROM.  BBC 75#, 105#

Work Capacity: 10,9,8,7…1 of the following:

• Squat-Clean & Press (95/65#)
• Pull Ups -----> deadhang
• 4-count mountain climbers

-  time: 17:51

Durability:  Run 3 Miles in a 20 to 25# vest or body armor.  Active Stretch or Yoga.
-  N/A

Notes

• Body: Sore abs.  Shoulders and traps are sore as well.
• Workout: Tied my 3RM PR.  It was heavy, and my low back was starting to feel it.  This made the Chipper much more difficult.  In the evening I did the rest of the workout and it went pretty well, but I believe it should have gone faster.  Did deadhang pull ups.  LOTS of overhead work this week, shoulders are getting it good.
• Misc: Starting my 7 day running cycle tomorrow on Friday; 19 miles.

C&J, BSU, RC

Lunchtime

Tao, from SEALFit

Baseline: ROM Drills. 40 x Sand bag clean and press. 800m Run.
-  ROM.  C&J warm up

Work Capacity: 10 Rounds for time: ----> scaled to 8 rds

• 5 x Clean and Jerk @ 135#
• 30 x Step Ups (24″ box)
• 1 x Rope Climb

-  time: 49:02

Durability: 4 Mile timed run. Active Stretch or Yoga.
-  N/A

Notes

• Body: Feel good.  No tibia issues.  Legs and shoulders are tired and sore.
• Workout: Went well!  First time doing actual rope climbs in a workout since we've recently got them at our gym at work.  They are 30' long, but I'd say about 22' is actually climeable.  They did tear up my shoes a little bit on the descent--not cool.  C&J felt heavy.  140 meters round trip to and from ropes station added to time.

Thr, Brp, BC, PL, BS, PP, SU + Run, Core

Lunchtime

Tico, from SEALFit

Baseline:  ROM Drills.  Barbell Complex 75-105# with burpee chaser.
-  ROM, BBC 75#

Strength: 5-4-3-3-3-2-2-1 Thruster
-  ... 145# x 3, 165# x 2, 175# x 2 (fail), 175# x 1

Stamina: 5 Rounds, not timed: 10 x Thruster@50% 1RM, 15 x Burpees, 50m Buddy Carry
-  Rx'd, 90# for thrusters

Work Capacity: for time do 21-18-15-12-9-6-3 of the following…

• Pull ups
• Back Squat @ 95#
• Push Press @ 95#
• Sit Ups

-  time: 19:05

Durability: Sprint 10 x 100m(:15sec interval). 50x Good mornings @45#, 50x Toes to Bar. Active stretch or Yoga.
-  Run--1 mile warm-up.  2 mile run, easy pace.  GM, TTB.  1 mile cool-down.

Notes

• Body: Feeling good and ready today.  Some soreness in calves.
• Workout: Went well.  Wanted to hit 185# on thrusters though.  Next time.  WC went well, everything unbroken except for 21, 18, 15 sets of push press.
• Run: The run went fairly well today.  No issues, though I didn't feel completely balanced.  4 miles today puts me at my week's goal of 18 miles for this week, and it went very well!

Rest Day

No workout.

Notes

• Body: Feeling pretty good.  Some residual soreness in tibia, but I don't think it's from yesterday's run, just faint and leftover from earlier in the week.

Run

Afternoon

@ track
4 x 400m warm up/stretch
4 mile run, moderate pace, 38:37
1 mile cool down/stretch

Notes

• Body: Legs a bit tired.  Tibia feels ok, slight irritation.
• Run: Went quite well today.  Took my time warming up and I found my stride early.  Felt good.  The "cue" for me to find balance, or at least how I am perceiving what I am doing, is by concentrating on right hip/leg adduction (upper leg closer to centerline).  That seems to help me activate my hip/glute, relax my lower leg, and feel balanced as I run.  6 miles total today.

BBBrp, BS, SBL, FC, + PR

Afternoon

Forge, from SEALFit

Baseline: ROM Drills.  3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up. 
-  ROM, KB complex w/16kg

Work Capacity: For time, 100 barbell burpees @ 75% body weight
-  30:04, used 115# (~68% body weight)

Strength: 5-3-2-1-1-1-1-1 Back Squat 
-  ... 255# x 1, 275# x 1, 285# x 1 (PR)

Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry 
-  170# for BS.  40# SB.  FC w/65# DBs

Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
-  N/A

Notes

• Body: Feeling good today.  Barbell burpees aggravated tibia somewhat.
• Workout: Felt good.  Despite the long barbell burpees workout (burpee on the bar, then ground-to-overhead), managed to PR my unbelted back squat.  Not a absolute PR, as I've done more with a belt on.  For Stamina, all BS unbroken, which was awesome.

Run + FB

Lunchtime

2 mile run, easy pace, on treadmill

Evening
Flag football playoff game rd 1.  Won.

Notes

• Body: Slight irritation in tibia.  Legs still sore.
• Run: Kept the miles down as I had sizable volume yesterday.  Struggled to find a balanced stride today.

SC, OHC, PP, PL, KBSw, Run + Core, Run

Lunchtime

Distinction, from SEALFit

Baseline: ROM Drills. Barbell Complex 75-105# with burpee chaser
-  ROM.  BBC 85#, 105#

Strength: Work up to 1RM Squat Clean
-  155# x 1, 175# x 1, 195 x 1 (fail, fail, fail, fail)

Stamina: Chipper, not timed. 10 x Squat Clean @ 90% of 1RM, 50 x Squat Clean with barbell, 400m Overhead Carry @45#
-  155# for SC.  Rx.

Work Capacity: Complete AMRAP in 20 min of the following…

• 10 x Push Press@ 95#/65#
• 10 x Pull Ups
• 10 x KB Swing @ 24-32kg (used 60#)
• 100m Run

-  8 rds + 10 PP

Ran 1.25 mile cool down

Evening

Durability: 8 x 400m Sprints (2:1 rest to work). 100 x 4-Count Flutter Kicks, 100 x Leg Levers. Active stretch or Yoga

-  2.5 miles easy.  FKs and LLs.  1 mile moderate, 0.5 mile cool down.

Notes

• Body: Quite sore in the hams, glutes max, glute med.  Shorter recovery time since I worked out last night.  Tibia pretty good today, though not perfect.
• Workout: A bit rusty at first but shook it off and hit it good.  Have trouble getting under the heavier SC weights, couldn't get under 195#.    PP, PL and KBSw all went well.
• Run: With my tibia feeling good after a few days off, decided to get back into running.  Felt quite good during the lunchtime runs, balanced and relaxed.  In the evening I felt good, but not as good.  No pain during the runs, but a slight sensation later on.  Iced.  Ran 6 miles today, counting the 400m overhead run and 800 meters during the WC.

PL, PU, SQ, FS, Brp, MC, DL, SU, WV

Evening

Fear, from SEALFit

Baseline: ROM Drills. 10 Rounds: 5 x Pull ups, 10 x push ups, 15 x air Squats
-  ROM.  8 rds.

Work Capacity: With a 25lb weight vest or body armor, AFAP do 15, 14, 13, 12…1 reps of the following…

• Front Squat @ 95lbs / 65
• Burpees
• Box Jumps ----> mountain-climbers
• Deadlift @135lbs /95
• Sit ups

-  time: 51:38

Durability: Run 2 Miles at moderate pace. Active stretch or Yoga

N/A

Notes

• Body: Sore chest and front delts.  Tibia feeling better.
• Workout: This was difficult and grueling.  The 25# weight vest added a large amount of difficulty to it.  All FS unbroken except rds of 14 and 13.  All DLs unbroken.

BP, RR, SBC, Prowler + Core, PR

Lunchtime

BB1, from SEALFit

Baseline: Drills, Frog Complex 4 rounds 75 – 105# w/ push-up chaser
-  ROM, Complexes @ 85#, 105#.

Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press
-  225# x 1, 240# x 1, 255# x 1 (PR)

Stamina: 5 Rounds, not for time: 2x Bench Press @ 80%1RM, 20 x DB Renegade Row, buddy carry 50m
-  195# for BP.  10 RR @ 40# per round.  Sandbag shoulder carry for buddy carry

Work Capacity: 10 Rounds

• 50m Prowler or Sled Push @90lbs
• 45 second rest

-  Rx'd, with rest varying from 45-75 seconds in the later rounds

Durability:  4 Rounds, not for time: 50 x 4-Count flutter kicks, 60 sec Plank Hold, 20 x Russian Twist, 10 x Reverse Hypers.  Active stretch or Yoga.
-  Done in the evening.  Also gluteal work.

Notes

• Body: Feel well rested and ready to train today.  No noticeable tibia issues, though I will continue to rest it.
• Workout: Went quite well today.  I set a 5# PR on my 1RM bench press.  Prowler was good, I still believe that is the single most effective piece of training equipment around.

Rest Day

No workout.  Feels good to rest.

Notes

• Body: Feel good with the exception of my tibia aching.  Plenty of icing today.

"Deck of Cards," Brp, JL, MC, Run

Evening

Bad Deck, from SEALFit

Baseline:  ROM Drills.
-  Rx

Work Capacity:  w/ 20# vest do deck of cards for time:

• Hearts = Burpees
• Spades = Pull-ups -----> jumping lunges, each leg
• Clubs = 4 count mountain climbers
• Diamonds = Row 25M x face value of card (see notes) -----> ran 400m for 12 diamonds (total 3 miles)

-  time: 48:45

Durability:  3 mile run slick @ a moderate pace.  Active Stretch or Warrior Yoga
-  N/A

Notes

• Body: Feel pretty good with the exception of my tibia.
• Workout: Everything was good except running was causing active irritation in my tibia during some of the 400's.  They were all done at a relatively easy pace.
• Run: Totaled 17 miles this week, reaching my goal.  However, it was the exact opposite of last week and I had plenty of irritation.  I'm going to take a few days off of running and get back into it.  I'll shift my "week" schedule as needed so that it isn't necessarily Mon-Sun, but instead 7 days from the day I start running.

C&J, SBFS, FC, Run, PL, PU, SQ, Core

Late Afternoon

Tangover, from SEALFit

Baseline:  ROM Drills.  1…6…1 cousin to wall ball
-  ROM, 3 x 6 cousin-thrusters

Strength:  8 – 6 – 4 – 3 – 3 – 3 – 3 Clean & Jerk
-  135# x 3, 155# x 3, 165 x 3 (1,1,1 with 15-30sec breaks between reps)

Stamina:  Chipper:  12 x C & J @ 90% 3RM, 50 x Sand Bag Squat Clean (80# bag), 800M Farmer’s carry (2 x 55# KB)
-  Used 135# for C&J.  Sandbag front squat instead of sandbag squat clean. 

Work Capacity:  10 rounds for time:-----> modified to 6 rds

• run 400M
• max rep pull-ups (drop off bar) -----> 10 deadhangs
• max rep push-ups (no pause at top or bottom) -----> 25 push ups
• max rep air squats (no pause at all) ------> 25 squats

-  time: 32:39

Durability:  4 x 2 minute plank hold.  Active Stretch or warrior yoga.
-  2 x 2 min plank

Notes

• Body: Some tibia irritation today, a little frustrating.
• Workout: Went pretty well.  No bumper plates/platforms today and it was still pretty good.  Push ups/squats felt good, pull ups were a little harder but still unbroken.  Running done at 10 min pace.
• Run: Counting the 800m FC, 2 miles total today.  Definitely some tibia issues.

Run, PU

Noon

@ track
1 mile warm up
3 mile run, moderate pace, 25:40
1 mile cool down

4 x 25 push ups

Notes

• Body: Feel pretty good today.  Lower back still sore.  A little off balance during the run.
• Run: Went decently well, slightly out of balance I felt.  Have been having a hard time trying to replicate the success of last week.

Rest Day

No workout today.

Notes

• Body: Sore legs and very sore lower back.

BS, PL, MC, Run, Core

Lunchtime

Get Some, from SEALFit

Baseline:  ROM Drills.  Grinder PT 15 minutes
-  ROM, rope climbs, PT

Work Capacity:  5 rounds for time:

• 10 x Back Squats (155# / 105#)
• 20 x Pull-ups
• 30 x Box jumps (24# / 20#) -----> 30 x 4-ct mountain climbers
• Run 800M

-  time: 48:44

Durability:  Row 2,000M at below 1:50 per 500M pace.  100 x 4-count flutter kicks.  100 x good mornings.  Active Stretch or yoga.
-  100 fk's, 100 GM's

Notes

• Body: Legs are sore, lower back is very sore.
• Workout: Went well, BS unbroken.
• Run: Felt pretty good, did 2.5 miles total.

Run, PC&J, PL, SJ, DL, BBJ, SBC, Core

Lunchtime

Vector, from SEALFit

Baseline:  ROM Drills.  Bar Bell Complex 75 – 105# w/ push-up chaser.  Run 800M
-  ROM, BBC 75#, 95#, 800m run

Work Capacity: on the minute for 20 minutes: -----> Subbed into a "ladder" style workout

• 3 x Tire Flips (jump through) or 3 x Power Clean & Jerk (135# / 95#)
• 4 x Dead Hang Pullup
• 5 x Squat Jumps

-  6 rds @ 135#, rest 5 mins.  4 rds @ 135#, rest 5 mins.  7 rds @ 115#, rest 3 mins.  3 rds @ 115#

-  800m run after WC

Evening
Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
-  315# x 3, 335# x 3, 345# x 3 (PR)

Stamina:  Chipper:  15 x DL @ 90% 3RM, 50 x Burpee Box Jumps, 800M Buddy Carry
-  275# for DL.  Sandbag carry for buddy carry

Durability:  Sprint 1 min max effort, 30 second rest, 8 rounds.  Max sit-ups in 2 minutes, followed immediately by 3 minute plank hold.  Stretch or Hip Mobility drill
-  86 sit ups.  Plank.  Ran 1 mile before DL, 1 mile after chipper, and 1 mile after core work.

Notes

• Body: Feeling good and ready to workout.  A little tired.
• Workout: This WC was designed to be pretty difficult.  That is a lot of movement to do in a minute.  135# proved to be a bit heavy, and I ended up changing the workout to be more of a "ladder," and scaling the weight by the end.  DLs went well, 345# x 3 is good for me.
• Run: Went decent enough.  Breaking the running up into smaller segments has been helpful.  I didn't feel 100% balanced thru the runs until the final 400m.  Counting the 800m sandbag carry, did 4.5 miles today.

Rest Day

No workout.

Notes

• Body: Tib a little funky, but not bad.  The surface yesterday was a little unusual for my running.

Run

Afternoon

Ran 2.25 miles, on the streets, easy pace.

Notes

• Body: Quads still pretty sore, along with hams and glutes.
• Run: Today went decent, but I did not feel as balanced as the rest of the week--maybe because I was running on a surface I'm not used to, and the road is slightly crowned.  All said, did 16 miles this week and felt better than I have in the recent past (weeks when I ran 10ish - 15ish miles).

Thr, SDHP, WL, MU, HSPU, Brp, Run

Afternoon

Functional, from SEALFit

Baseline:  ROM Drills.  3 rounds:  200M run, 20 x Wall balls, 10 x hollow rocks
-  ROM, WB, hollow rocks

Strength: Work to 3RM Thruster
-  145# x 3, 165# x 3, 175# x 2 (could not lock out 3rd)

Stamina:  Chipper, not timed:  15 x Thruster @ 90% 3RM, 75 x Sumo Dead Lift High Pull (75# bb), 200M walking lunge
-  135# for thrusters.  Rx'd.

Work Capacity:  5 rounds for time:

• 5 x Muscle Ups -----> done from the knees
• 10 x Hand Stand Push-ups
• 20 x Burpees
• Run 400M -----> scaled up to 800m
  

-  time: 48:40

Durability:  Run 2 miles at moderate pace.  Active Stretch or Yoga
-  Ran 1 mile beforehand.  After WC, did another 1.5

Groin and rotator cuff work

Notes

• Body: Sore quads, hams and glutes today.
• Workout: Felt pretty good today and the thrusters went well.  This may be a PR or tied a PR.  I feel like 175# x 2 is.  WC, I've lost my MU, definitely haven't done them enough to keep them.  Workout went well though. 
  
• Run: Running has been feeling great this week.  My footstrike has been feeling relaxed and my hips have been feeling balanced, and my tibia has been behaving.  This is encouraging, especially at the volume this week.

Yoga, RC

Evening

Yoga for 75 mins, targeted lower back and chest.

Rock climbed ~1.5 hours.  Good times!

Notes

• Body: Quads are smoked today.

"Cindy," PL, PU, SQ, FS, MC, BC + Core, Run

Lunchtime

Discipline 2, from SEALFit

Baseline:  ROM Drills.  Frog Plex 75 – 105# w/ burpee chaser
-  ROM, ran 800m, frog plex w/95#

Work Capacity:  AMRAP 20 minutes

• 5 x Pull-ups
• 10 x Push-ups
• 15 x Air Squats

-  23 rounds + 5 PL

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  165# x 3, 185# x 3, 205# x 3

Stamina:  5 rounds, not timed:  3 x FS @ 90% 3RM, 20 x 4-count mtn climber, buddy carry 50M
-  Used 145# for FS, 225# buddy for buddy carries

Durability:  Sprints:  4 x 400M (:45 interval), 4 x 200M (:30 interval), 4 x 100M (:15 interval).  100 x 4-ct flutter kicks, 100 x leg levers.  Yoga or stretch.
-  Ran 2.5 miles easy.  100 flutter kicks, 100 leg levers.  Ran 3 x 800m easy.

Notes

• Body: Sore traps and shoulders, tired legs, sore groin.  Tib alright.
• Workout: Went pretty well.  This is 1 round off of my PR.  The air squats just didn't have the "bounce" to them today.  FS went well once I got my legs back, 205# was a challenge but I got it.  Chipper was fun, I enjoy buddy carries.
• Run: Total 4.5 mi today. Felt pretty good, focused on keeping my lower leg relaxed and balanced and it seemed to work out well. 

MU, PS, PL, MC, GHDSU/Ext + Football

Lunchtime

From CFE

Muscle up practice

Four rounds for time of:

• 15 Power Snatches, 75/55 pounds
• 15 Pull ups
• Run 200m ----> subbed 15 4-ct mountain climbers

-  time: 12:45

70 GHD sit ups
70 GHD extensions

Evening
Flag football game
Gluteal work

Notes

• Body: Sore traps and shoulders.  Tibia ok.
• Workout: SEALFit was down so I grabbed this WOD from CFE.  Snatches felt pretty good.  PL were a little bit of a struggle.
• Run: I count football games as a 400m run usually.

Run, P, SC, PP, BPL, SU

Lunchtime

Excell, from SEALFit

Baseline:  ROM Drills & Grinder PT 15 minutes
-  ROM.  PT 10 mins, run 800m

Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Strict Press
-  135#, 140#, 145# (fail)

Stamina: Chipper:  20 x Press @ 70% 1RM, 50 x Renegade Row (2 x 40# DB), 800M Farmer’s Carry (2 x 55#KB)
-  95# for press, Rx'd.

Work Capacity:   5 minutes rest between:

(1) 3 rounds for time:  20 x Squat Clean (105/65#), 20 x Push Press (105 /65#), run 400M ------> scaled to 15 SC 95#, 15 PP 95#, 400m run

(2) 100 x Burpee-pull-ups for time -----> scaled to 50

-  time: (1) 20:31;  (2) 8:27

Durability:  max sit-ups in 3 minutes.  Warrior Yoga: Extended Hip Mobility Drill & Breath awareness
-  In evening: 1.5 mile run.  Max sit ups in 3 mins: 120.  0.75 mile run

Notes

• Body: Feel pretty good after resting for this weekend.  Tibia/running felt good today.
• Workout: Shoulder strength needs to come up, definitely.  I want to start doing presses 1-2 times a week.  FC felt pretty good today as well, I was able to break it down mostly into sets of 150m at a time.  WC1 was done at a moderate pace.  WC2 was faster.
  
• Running: 4 miles total today, counting the farmer's carry which was done at a run pace.  Runs felt good.  I believe that I need to run more from the hips and relax my lower leg in order to achieve balance and avoid injury.  It's difficult to focus on that, but I'm getting better.

Rest Days

No workouts this weekend.  Traveling a bit and this will be a good chance to recoup.

Notes

• Body: Getting better.

SC, DL, HPC, PP

Afternoon

Took parts from SEALFit

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Squat Clean
-  Worked up to 155# x 3

Work Capacity:  5 rounds: ----> scaled to 2

• One Minute Max effort Dead Lift (95/65)
• One Minute Max effort Hang Power Clean (95/65)
• One Minute Max effort Push Press (95/65)
• Rest 1 minute

-  26/25, 11/10, 16,15

Notes

• Body: Still feeling a bit sick but wanted to do something today.
• Workout: Went pretty good.  I can always use the practice on full cleans, so that was beneficial.  During the WC is where I really felt the last couple of days dragging me down, didn't have much stamina.

Rest Day

No workout.

Notes

• Body: Feel pretty beat up today.  This rest day should be helpful.

TPL, TTB, WL, P

Lunchtime

White, from SEALFit

Baseline:  ROM Drills.  Curtis P complex 75 – 105# (6 reps each weight)
-  ROM.  Curtis P 75#, 95#.  Run 400m

Work Capacity:  CrossFit Hero WOD “White” – 5 Rounds for time:

• 3 x Rope ascents -----> sub 12 towel pull ups
• 10 x Toes to bar
• 21 x Walking lunge steps with 45lb plate held overhead
• Run 400 meters -----> no run

-  time: 26:09

Strength:  Work to 1RM Push Press
-  Sub: 3 x 5 Press @ 115#

Stamina:  5 rounds, not timed:  3 x Push Press @ 80% 1RM, 8 x Turkish Get Up (40#, 4 ea side), 6 x sprint starts
-  N/A

Durability:  3 mile run at moderate pace.  100 x 4-count flutter kicks.  100 x leg levers.  Extended Hip Mobility drill
-  N/A

Flag football game in the evening.

Notes

• Body: Feel sore and achy all over.  Bottoms of feet, abs, front delts, upper back, neck.  Feel really hit.  Sore right tibia.
• Workout: Feeling pretty beat up today.  Did this one at a good clip.  Felt too beat up to do Stamina/Durability, and did 3x5 shoulder press for strength instead.

FGPL, SQ, KBSw, D + Rock Climbing

Lunchtime

Wolf, from SEALFit

Baseline:  ROM Drills.  Sand Bag drills 15 minutes.  Run 800M
-  ROM.  Ran 800m

Work Capacity:  For time:

• 100 x Pull-ups, run 1 mile ------> scaled all runs to 200m
• 100 x Squats, run 1 mile
• 100 x KB Swings (55#), run 1 mile -----> 60# KB
• 100 x Dips, run 1 mile

-  Fat grip deadhang pull ups

Durability:  200 x sit-ups.  Active Stretch or yoga
-  N/A

Evening
Rock climbed ~2 hours.  It was fun to get in the rock gym again.

Notes

• Body: Very sore in the abs, sore to the point where I feel it when I laugh.  Chest, lats and legs also sore.
• Workout: Pretty sore from yesterday so I went through this workout at a good pace, but not blistering.

Run, BS, WBSU, SBC + Brp, DL, TTB, Run

Lunchtime

Flinch Response, from SEALFit

Baseline:  ROM Drills.  Run 1 mile, then max push-ups in 2 minutes, max sit-ups 2 minutes, max dead hang pull-ups
-  ROM.  1 mile run.  81 push ups, 81 sit ups, 16 pull ups

Strength:  10 – 8 – 6 – 4 – 3 – 3- 3 Back Squat
225# x 3, 255# x 3, 275# (2, fail)

Stamina:  Chipper:  15 x Back Squat @ 90% 3RM, 200 x weighted Box steps (20″ box w/20# Vest), 800M buddy carry w/ vest
-  225# for BS.  Weighted step ups done holding a 20# medicine ball.  Sandbag carry instead of buddy carry, buddy carry 230# friend for final 100m

Ran 1 mile cool down

Evening
1 mile warm-up
 
Work Capacity:  For time: AMRAP 20 minutes

• 5 x Burpees
• 10 x Dead Lift (225#/155#)
• 15 x Toes to Bar

-  6 rds

Durability:  Sprints 4 x 200M (:30 second intervals), 100 x arm haulers, plank hold 5 minutes.  Active stretch or yoga.
-  50 arm haulers.  2 x 2:30 plank.  2 mile run

Notes

• Body: Feel pretty good, legs are a little sore/tight.  Some tibia irritation during/after the running today.
• Workout: Haven't squatted since Oct 14!  I did 245# for 3 that day, after a squat-centric metcon.  Felt strong today, but also felt "out of the groove," as if I was missing the sweet spot on my reps.  Metcon was pretty good, focused on good form on the deads.  Ab work was difficult today.

Rest Day

No workout.

Run, DBHSC, PL, DBSn

Evening

Small Arms Shop, from SEALFit

Baseline:  ROM Drills.  21 – 15 – 9 Wall Ball, hand release push-ups
-  ROM

Work Capacity:  5 rounds for time:

• run 800M
• 30 x Dumbbell hang squat clean (2 x 35# DB)
• 20 x Pull-up
• 10 x 1-arm snatch (5 ea side, 35# DB)

-  Rx'd.  time: 53:11

Durability:  Core Grinder PT 20 minutes.  Active Stretch or yoga
-  No time.  Ran 800m cool down

Notes

• Body: Sore hams and glutes and quads
• Workout: Another long one today.  Everything went pretty standard, running was about 4:30 per 800m.  Pull ups were challenging for some reason.  All said I ran 15 miles this week and it went pretty well. 

WPL, SDHP, SC, Thr, RR, Row, GHDSU

Afternoon

Jacob's Ladder, from SEALFit

Baseline:  ROM Drills.  40 x Sand Bag Get ups.  Run 800M
-  ROM.  15 SBGU. 

Strength / Stamina:  Work to 1RM Weighted Pull-up. Then 5 rounds of:  3 x WPU @85%1RM, 20 x Sumo Dead Lift High Pull (75# BB), Buddy Carry 50M
-  75#, 85# (fail, very close)
-  60# for chipper, 80# for SDHP, sub shoulder carry 80# for buddy carry

Work Capacity:  Jacob’s ladder: for time do 1…10 of:

• Thruster (95 / 65#)
• DB Renegade Row (2 x 40# DB)
• times 100M Row

-  Rx'd.  time: 50:02

Durability:  2 mile run @ recovery pace.  50 x GHD sit-ups, 50 x GHD back extensions
-  50 GHDSU

Notes

• Body: Sore hams and glutes
• Workout: Went well.  LOTS of transition time--it's about 40m to the rower, 40m back, so all said I traveled about 800m back and forth.  All thrusters unbroken.  RR were tough, as usual, but did everything in 2 sets at the most.

Football

Basically an active rest day.  Played flag football tonight and we won, it was fun.

Notes

• Body: Feel pretty decent, no real tibia issues.  Hamstrings are sore.

Run, "Linda," DL, BP, C

Evening

Velocity, from SEALFit

Baseline:  ROM drills.  SEALFIT complex (6 x DL, PC, PJ, 4 rounds start at 95 add 10# each round).  Run 800M
-  ROM.  Ran 2.5 miles easy pace warm-up

Strength/Stamina/WC:  3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight (255#)
• Bench press: body weight (170#)
  
• Clean: 3/4 body weight (125#)

-  time: 33:13

Durability:  sprint 10 rounds max effort 1 minute, 1 minute rest.  100 x 4-count flutter kick, 100 x leg lever.  Active Stretch or yoga
-  Ran 1 mile easy, 0.5 miles moderate (~3:50).  No core work.

Notes

• Body: Sore hamstrings, lightly sore traps.  Tibia much better today.
• Workout: First time every doing "Linda" aka "3 Bars of Death."  BP was easiest, DL was hardest, it's a lot of reps at a significant weight.  I used a belt for a portion of it.  Running felt real good and smooth, I was pleased by that.

HPS, OHS, MC

Lunchtime

Ballistic, from SEALFit

Baseline:  ROM drills.  3 rounds:  run 400M, 10 x (Deadhang) Pull-up, 10 x Wall ball, 10 x K B swing (55/35)
-  ROM.  3 rds of the work, no running

Work Capacity:  AMRAP 30 minutes:------>scaled to 22 minutes

• 6 x Hang Power Snatch
• 9 x Overhead Squat
• 12 x Box Jump----->subbed mountain climbers
  

-  8 rds

Durability:  4 mile timed run.  Active Stretch or yoga
-  No run.

Notes

• Body: Feel good.  Sore hams.  Right tibia noticeably achy today, so decided not to do any running.
• Workout: OHS were problematic, I believe I only hit 2 rds unbroken with those.

"Napier," PC, WC, JR, C&J, SBC + Run, Core

Lunchtime

Hallowed, from SEALFit

Baseline:  ROM Drills.  Bar Bell Complex 75 – 105# w/ push-up chaser
-  ROM.  BBC w/75#, 95#

Work Capacity:  “Napier” - 10 rounds for time:

• 10 x Power Cleans (95 / 65#)
• 5 x wall climbers------> scaled to 3
• 20 x double unders-------> scale to single-unders

-  time: 27:40

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Clean & Jerk
-  135# x 3, 155# x 3, 160# (1, fail clean)

Stamina:  Chipper:  20 x C & J @ 80% 3RM, 20 x Burpee Tire Flips (see notes), Buddy Carry 800M
-  Used 120# for chipper, burpee broad jumps, sandbag carry (~80-85#) 800m

Durability:  10 x 100M sprints (:15 interval).  100 x 4-count flutter kicks, 100 x leg levers.  Active Stretch or yoga
-  Ran in evening.  2 miles easy, 1 mile moderate (8:00), 0.5 mile easy.  4CFK & LL.  Groin work.  1 mile easy (total 4.5 miles).

Notes

• Body: Ready to work out.  Feared I might be a little lethargic from not eating much this weekend, but ended up being fine.
• Workout: Went pretty well.  I enjoyed "Napier," and found the wall climbers to be very challenging for my shoulders, a great exercise.  PC's unbroken.  C&J felt a bit weak.  Sandbag carry was unbroken.
• Run: Went alright, felt a little out of balance.  The final mile felt right, however.

Run

Evening

At the lake
2.75 mile run around the lake, easy-moderate pace

Notes

• Body: Body feels decent.  Very minor tibia irritation, the rest days helped.
• Run: Went decent, it was cold, dark, and icy out after the 12+ inches of snow we got on Saturday.  Total mileage for the week is 14, and it felt good enough to move up to 15 miles next week.

Rest/Snow Day

Was supposed to run and workout, but instead I'm snowed in.  No workout.  Shoveled 12+ inches of snow outta the driveway throughout the day.

Notes

• Body: Feeling decently well.

Rest Day

No workout.

Notes

• Body: Still quite sore glutes, lats and biceps

Run

Lunchtime

Ran a total of 3.25 miles on the treadmill, easy-moderate pace

Notes

• Body: Very sore.  Sore glutes, biceps, hamstrings, lats and shoulders
• Workout: Ran felt pretty decent.

"Bradshaw," HSPU, DL, PL, JR, PP, RR, FC + Run

Lunchtime

Bradshaw, from SEALFit

Baseline: ROM drills, then 40 x sand bag get ups

-  ROM, 20 SBGU

Work Capacity: 10 rounds for time of:

• 3 x Handstand push-ups
• 6 x Deadlift (225# / 165#)
• 12 x Pull-ups
• 24 x Double-under-----> scaled to single-unders

-  time: 21:53

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Push Press
-  160# (fail), 150# x 3

Stamina: Chipper: 20 x PP @ 80% 3RM, 50 x Renegade Row (40# DB set), Farmer’s carry 800M (55# KB or DB)
-  Used 120# for PP.  20# DB for RR.  35# for FC

Durability: Sprints 10 x 100M (:15 interval). 100 x leg levers, 100 x arm haulers. Active Stretch or yoga

-  Ran in evening, 1 mile + 1.25 miles at a moderate pace

Notes

• Body: Glutes extremely sore.  Surprised when I saw DLs rx'd again.
• Workout: WC went well, kept a good fast pace.  PP was ok, needs to be better.  I scaled the chipper in the interest of time.
• Run: Felt fairly good.

Run, CP, Brp, Plank + ART

Lunchtime

Pierre, from SEALFit

Baseline: ROM Drills. Frog complex 75# – 105# w/ burpee chaser

-  ROM.  Frog Complex @ 75#, 95#

Work Capacity: For time:

• Run 1 mile
• 7 rounds: 10 x Curtis P (115#), 5 Burpees
• Run 1 mile

- Rx'd.  time: 1:06:26 

Durability: Plank holds 4 x 2 minutes. Active Stretch or yoga.
-  Plank 3 x 90sec, side plank 2 x 60 sec

Evening

ART session with Doc Chris

Notes

• Body: Sore hamstrings, left calf, and core.  Some minor irritation in right tibia.  Saw Dr. Chris for a little work.
• Workout: Tough workout.  I was somewhat beat entering the WC, and the weight felt heavy.  Had to push those thoughts out of my head and just do it.  Got it done Rx'd.

DL, MC, SS, OHS + Run

Lunchtime

Round, from SEALFit

Baseline:  ROM Drills.  Run 800M, SEALFIT complex then run 800M again
-  ROM.  800m run.  1 SEALFit complex @ 95#.

Strength/Stamina:  10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift.  5 rounds, not timed:  3 x DL @ 90% 3RM, 20 x Box Jump (24/20″), 6 x sprint start
-  Worked to 335# x 3.  Chipper at 245#, 4-count mountain climbers subbed for BJ

Work Capacity:  5 rounds for time:

• 15 x Overhead Squat (95/65#)
• Run 400M

-  time: 26:18

Durability:  Run 3 miles.  50 x GHD sit-ups, 50 x GHD back extensions.  Active Stretch or yoga 
-  In the evening, ran 2 miles, easy pace.  Core work.

Notes

• Body: Feel good, some tibia irritation.  Feeling a little imbalanced.
• Workout: Went well, felt fairly strong and ready to work out.  Running needs to fall into place.

Run

Afternoon

@ track
1/2 mile warm up
1.5 mile run, moderate pace, 12:03

Notes

• Body: Feel pretty good, except for some minor tibia irritation.
• Run: Went alright.

Backpacking Trip

Four of us planned a backpacking trip up to the Catskills, up by Kaaterskill Falls for Friday and Saturday.  It was a great time, with lots of challenging hiking and excellent views.

Notes

• Body: Felt good during the hiking.  Some minor tibia irritation, residual from last week.  The weight of the pack was a non-issue, which was great. 

Run + FB

Lunchtime

Run 2.25 miles, easy pace

Evening
Flag football game.  Lost, 32-31.  Great game though.

Notes

• Body: Posterior chain is lit up.  Hams, low back, upper back, and traps.  Chest and front delts quite sore as well.  Lower abs sore.  Right tibia mildly irritated, I have been icing it.
• Workout: Run went pretty well, felt good.

"Adam Brown," DL, MC, WB, BP, PC + Run, Core

Lunchtime

Adam Brown, from SEALFit

Baseline:  ROM drills.  3 x Snatch complex (see notes)
-  DL, BP warm ups only

Strength/Stamina/WC:  2 rounds for time: 

• 24 x Dead Lift (295#)----> scaled to 265# (rd 2-- 13x @ 265# ,11x @ 225# in interest of time)
• 24 Box Jumps-----> subbed 4-count mountain climbers
• 24 x Wall Ball
• 24 x Bench Press (195#)-----> scaled to 175#
  
• 24 x Box Jumps-----> subbed 4-count mountain climbers
• 24 x Wall Ball
• 24 x Power Clean (145#)-----> scaled to 125#

-  time: 49:34 (rd 1--25:36,  rd 2--23:58)

Durability:  Run 1.5 miles at fast pace.  Plank hold 2 x 3 minutes.  Active stretch or Yoga
-  In evening: Ran 1.5 miles, easy pace.  Plank 2 x 3 min.  Ran 1 mile easy pace.

Notes

• Body: Quite sore in chest and front delts.  Right tibia mildly irritated.
• Workout: Long workout, but not metabolically challenging so much as strength challenging.  Deadlifts were the most difficult piece, and power cleans were the easiest.  Run in the evening went fairly well, felt balanced, no issues.

PU, SU, SQ, PL, TGU, Dips, Brp, Run + Football

Lunchtime

Sprint It, from SEALFit

Baseline:  ROM drills.  Max push-ups, sit-ups and air squats in 2 minutes each.  Max dead hang pull-up to failure
-  Rx'd.  91 push ups;  83 sit ups;  85 squats;  15 pull ups

Work Capacity:
(1) for time 21 – 15 – 9 with 400 meter run between sets:

• Sand Bag Get ups (100#)----> changed to 15-12-9 Turkish get ups, 40#
  
• Pull-ups  

(2) 10 rounds:  10 dips, 10 hand release push-ups, 10 burpees

-  time: total--49:46, (1)--26:45,  (2)--23:00

Durability:  Sprints – 1 x 1,200M (1:15 interval), 2 x 800M (1:00 interval), 3 x 400M (:45 interval), 4 x 200M (:30 interval), 5 x 100M (:15 interval).  Active Stretch or yoga
-  Ran 1.75 miles, easy-moderate pace

Evening
Flag football game
gluteal work

Notes

• Body: Shoulders a bit tired.  Right tibia slightly irritated in a lower location than usual.  Mentally a little tired.
• Workout: Max efforts went well, rest between exercises was minimal, ~1 minute.  Push ups done pausing in the up position as needed.  WC drained me, I ended up slugging through it.  Run went alright, started off a little out of whack, but finished having found my stride. 
• Football: Won, 32-12 I think.  It was a good time.

Thr, PU, SQ, PP, TPL, SBC + Run, Core

Lunchtime

Petty Officer, from SEALFit

Baseline:  ROM Drills, then sand bag drills 15 minutes. 800M run.
-  ROM, 800m run, then thruster warm ups

Work Capacity:  5 rounds, 3 min AMRAP of 3 stated exercises each round.  1 minute rest after each round:

• 3 x Thruster (115#)
• 6 x Push-ups
• 9 x Air Squat

-  3 rds;  3 rds + 4 push ups;  3 rds;  3 rds + 1 thruster;  3 rds + 1 thruster

Strength/Stamina:  Work to 1RM Push Press, then 15 x PP @ 80% 1RM, 10 x Rope Ascent, Buddy Carry 800M
-  155# x 1, 175# x 1 (fail), 165# x 1 (fail)
-  Used 125# for Stamina, 40 towel pull ups, sand bag carry 400m (poor math, didn't mean to scale)

Durability:  3 mile run.  100 x 4-count flutter kick, 100 x leg lever, 50 x arm haulers.  Active stretch or yoga
-  Run done in evening, core work as well.

Notes

• Body: Legs still a little sore/tired.  My body feels tired, but the work out woke me up.
• Workout: WC went decently well.  It was very taxing and intense.  PP not as strong as I'd have liked.

Rest Day

No workout.  Rode my motorcycle for about 2.5 hours today, it was beautiful out.

Notes

• Body: Sore legs.  Hung out with a dog during the day and it definitely irritated my allergies, making me sneeze and my throat scratchy.  Nothing terrible, but a little uncomfortable.

Rest Day

No workout.

Notes

• Body: Very sore legs, especially medial quads near the knee.

RD, PU, SQ, BS, WSU, Plank

Evening

Focus, from SEALFit

Baseline:  ROM Drills.  50 – 40 – 30 – 20 – 10 Double Unders, Wall Balls
-  ROM, 30 x 2-count mountain climbers, wall ball

Work Capacity:  on the minute for 30 minutes:

• 5 x Rig dips
• 10 x Push-ups
• 15 x Air Squats

-  Rx'd

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
-  245# x 3

Stamina:  5 rounds, not timed:  3 x Back Squat @ 90% 3RM, 10 x Weighted Step ups (20″ box, 2 x 35#DB or KB), Jingle Jangle
-  Used 185# for BS, others Rx'd

Durability:  1.5 mile timed run.  Plank hold 2 x 3 minutes.  Active Stretch or yoga
-  No run.  Planks of 3 min, 2 min.

Notes

• Body: Tired legs.  Sore deltoids and traps.
• Workout: This was a grinding work out.  150 ring dips, 300 push ups, 450 squats before beginning a heavy weighted squat progression.  My body handled the volume well, however.

PU, SU, SQ, Brp, KBSw, KBSn, Run + ART, Yoga

Lunchtime

Valor, from SEALFit

Baseline:  ROM Drills. 3 rounds:  25x Hand Release push-ups, 25 x sit-ups, 25 x air squats
-  ROM.  2 rds Rx'd

Work Capacity:  5 (scaled to 4) rounds for time:

• 20 x Burpees
• 20 x KB Swing (55/35#)
• 20 x 1-arm snatch (40#, 10 each side)
• Run 800M ----> scaled to 400m

-  time: 26:55

-----Evening-----
ART session
Yoga

then

Durability:  sprint run or row 15 x 100M (:15 interval).  50 x Arm haulers, 100 x leg levers.  Active Stretch or yoga.
-  No run/row.  50x 4-count arm haulers, 100 leg levers

Notes

• Body: Sore side delts, lats, traps.  Right front deltoid had unusual pain during burpees.
• Workout: Went well.  Scaled workout due to time constraint.  Burpees were most difficult, KB swings and snatches were fine.
  
• Misc: Went to see Dr. Chris today, a chiropractor specializing in Active Release Therapy.  He's been working on my lower right leg where I've had running issues.

WPL, Row, FC, Thr, PL, RPU

Evening

Integrity, from SEALFit

Baseline:  ROM Drills.  Sand Bag drills 15 minutes.  Run 800M

-  ROM.  SB drills for 10 mins.  800m run

Strength:  Work to 1RM Weighted pull-up

-  80# (PR)

Stamina:  Chipper – 20 x WPU @ 80% 1RM, Row 2,000M, Farmer’s carry 800M (2 x 55#)

-  Rx'd

Work Capacity:  10 rounds for time:

• 8 Thrusters (95 / 65#) ---> scaled to 6 reps
• 8 x Pull-ups
• 8 x Ring Push-ups

-  time: 18:14 (rds of 1:19, 1:59, 1:58, 1:54, 1:53, 2:00, 2:04, 1:45, 1:49, 1:28)

Durability:  3 mile run @ moderate pace.  100 x 4-count flutter kicks, 100 x sit-ups.  Active Stretch or yoga.

-  No run.  Completed the core work.

Notes

• Body: Feel good, very ready to get back to training after this vacation.
• Workout: Weighted pull ups went great, set a new PR.  WC component went pretty well, everything felt fairly strong. 

Rest Day

No workout.  Traveling home.

Hike

Short hike in the rain

Notes

• Body: Feel good.

PL, Run

Afternoon

Pull ups at Marine Corp station, 22

Run 3 miles, ~30:00

Notes

• Body: Feel good.  Minor irritation in tibia.

PU

Morning

Push ups
20-20-30-30

Notes

• Body: Some tibia irritation
• Workout: Only some time for some push ups in the morning.  Out on a sailboat watching the air show and enjoying fleet week.