Dive Day

Early morning-late afternoon

Completed the final 2 dives for my AOW cert, plus a victory dive:
Deep Dive and Wreck Dive, plus an exploratory dive of old quarry equipment.
-  Deep diving was cool, we dove down to an old army truck at 85' where it was 48 degrees.  I felt the effects of nitrogen narcosis (being "Narked"), making me feel kinda loopy and drunkish.  Not a health hazard in itself, but can lead to poor decision making abilities which is what makes it dangerous.

Evening
Gluteal and core work

Notes

• Body: Traps are still pretty sore, legs are a little sore.
• Workout: Just the dives today, and then some supplemental work.

Dive Day + Run

Early morning-late afternoon

Completed 3 dives today for my Advanced Open Water certification:
Peak Performance Buoyancy, Underwater Navigation and Search & Recovery
-  lots of fun, especially S&R, looking for small lost objects under water is cool.

Late Evening
Run 2.25 miles, ~ 24 mins.

Notes

• Body: Glutes and hams are sore, especially sore are my traps.
• Workout: Fun dives today, with more to come tomorrow.  Run was cruised, felt ok.

Run, Thr, DL, PP, GHDSU

Lunchtime

Boss-2, from SEALFit

Baseline:  ROM drills.  3 rounds:  400M run, 10 DH pull-ups, 20 Hand Release push-ups, 30 O/H Squats w/ PVC
-  Rx'd

Work Capacity:  100 Thrusters for time (65# / 45# bar)
-  time: 8:53 (65#)

Strength/Stamina: 10…1 of:

• Dead Lift (225#)
• Push Press (115#)
• GHD sit-up

-  time: 21:43

Durability:  Sprints:  1 minute max effort, 1 minute rest.  10 rounds.  Active Stretch or Yoga
-  400m run only

Notes

• Body: Feel slightly lethargic and weak, but warmed up and felt better.  Weekend schedule probably affected me.
• Workout: Shoulder-intensive workout today.  From the hand release push ups to the thrusters to the push presses, really hit the shoulders.  Front delts were getting tired.  WC done in sets of 30-25-25-20, and S/S done unbroken.
  
• Misc:  I have scuba dives tomorrow and Wednesday, so I'll probably take it easy on the workouts.

Rest Day

No workout.  Hanging out, watching movies, waiting out the hurricane.

Notes

• Body: Feel good, a little stiff.

PU, MC, Brp, SQ

Evening

Bodyweight PT

100 push ups
100 four-count mountain climbers
100 burpees
100 squats
-  time: 18:45

Notes

• Body: Chest a bit sore.
• Workout: Did this in a hotel room to get it in.  Simple and effective.

HSPU, SC, BP, PU + Run, Core

Afternoon

Beaver, from SEALFit

Baseline:  ROM Drills.  21 – 15 – 9 double unders, wall balls
-  Rx'dWork Capacity:  for time do 30 – 20 – 10 of:

• Hand Stand Push-ups
• Squat Clean (95#)

-  time: 14:45

Strength:  10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Bench Press
-  225# x 1, 245# x 1 (fail), 235# x 1

Stamina:  5 rounds, not timed:  3 x Bench Press @ 85% 1RM, 10 x Plyo Push-ups, 6 x sprint starts
-  200# for BP

Durability:  3 mile run at moderate pace.  100 x arm haulers, 100 x leg levers.  Active Stretch or yoga
-  2 mile run in evening (8:45 & 8:26).  4-ct arm haulers and leg levers as well.

Notes

• Body: Shoulders felt strong today.
• Workout: Went very well.  HSPU I nailed 18, 12 the first set, 10, 10 the second, and 10 the third.  Squat cleans were the more difficult of the 2.  Bench press wasn't as strong as I would have liked but not bad.  Run felt good.  I was told I looked more relaxed while running, which is good.

Rest Day

No workout.

Notes

• Body: Sore hamstrings.

"Cindy," PL, PU, SQ, BJ, WB, KBSw, FS

Afternoon

Boss, from SEALFit

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

-  85# & 105#

Work Capacity: For time:

1. 10 rounds of 5 x pull-ups, 10 x push-ups, 15 x air squats
2. 10 rounds of 5 x Box Jumps, 10 Wall Balls, 15 x KB Swings (50#)

-  times: 10:00 & 20:04

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

Stamina: Chipper: 15 x FS @ 90% 3RM, 20 x Turkish Get Up (55# / 35# KB), Buddy Carry 800M
-  155# for FS x 10 reps, 10 TGU @ 50#, 400m farmer carry 110# total

Durability: Sprints 10 x 100M (:15 interval). 100 x sit-ups, 100 x 4 count flutter kicks. Active Stretch or yoga

-  No runs.  Sit ups and 4ctfk in the evening before bed.

Notes

• Body: Some sore lats and tender hands
• Workout: A lotta pull ups this week.  WC was good, pushed hard at the end of WC2 and that was good.  Pleased with FS this week, last time I attempted and failed at 3 x 205# (about 2 weeks ago) so I was pumped that I got it this week, although I was confident I would.

"Bradley," SBGU, Run, PL, Brp, GHDSU, GHDExt + Rock Climbing

Lunchtime

Bradley, from SEALFit

Baseline:  ROM Drills.  30 x Sand Bag Get Ups
-  Rx'd, SBGU w/85#

Work Capacity: "Bradley," 10 rounds for time of:

• Sprint 100 meters
• 10 Pull-ups
• Sprint 100 meters
• 10 Burpees
• Rest 30 seconds

-  time: 24:10

Durability:  3 mile run @ fast pace.  50 x GHD sit-ups.  50 x GHD back extensions.  Active stretch or yoga.

-  No run.  GHDSU and GHDExt went well.

Evening
Rock climbed ~2 hours.  First day back in a while, felt good.

Notes

• Body: Sore hams today, slightly sore neck.
• Workout: This was a welcome change.  Turned the sprints into runs.  PLs unbroken.

WPL, TPL, FC, Run, DL MM, KBSw

Lunchtime

Price, from SEALFit

Baseline:  ROM Drills.  50 x push-ups, 50 x air squats
-  Rx'd

Strength:  work to 1RM weighted pull-up
-  70# 1RM

Stamina:  5 rounds:  3 x WPL @ 85% 1RM, 2 x Rope Ascents, Farmer carry 50M (55# KB)
-  60# for WPL.  8 x towel pull ups for rope ascents.

Work Capacity:  for time

Run 1 mile, then 21 – 15 and 9 reps of:

• Dead Lift (225# / 165#)
• Man Makers (40# / 25#)
• KB Swing (70# / 55#)

Row 2,000M
-  time: 51:38

Durability:  Run 1 mile @ recovery pace.  plank hold 2 x 3 minutes.  Active Stretch or yoga
No run.  Planks, neck bridges and gluteal work done in the evening.

Notes

• Body: Sore hams, lats, biceps.  Shook off whatever was bothering me this weekend, I think it may have been from the lake--lakes sometimes mess me up.
  
• Workout: WPL's didn't feel as strong as a couple days before, but not bad.  WC was a real grind, man makers are a difficult and taxing movement.  DLs felt very good today, focused on glute activation on those.  Planks felt relatively easy today as well, good stuff.

Rest Day

No workout

Notes

• Body: Sore and tired.  Less sore than last night, but feeling tired.  May be overworked CNS.

SBGU, Lunges, PU, Core

Morning - late afternoon

Scuba dives.  Performed 3 dives today up to a maximum depth of 60'.  It was pretty incredible, but I believe it was taxing at the end of the day.

Late evening
Bodyrock workout

Sandbag Step Ups Combo, 20 sets for time
-  ~10 mins @ 47# 

Pike Jumps & Push Ups combo, 6 x 30:10

-  4, 3, 5, 5, 5

Crab Toe Touches, 50 reps for time
-  0:59

Notes

• Body: Very tired and sore today.  Must be a little run down.  Biceps, hams, neck, shoulders all sore.
• Workout: I wanted to do a workout but not one that was very long or very intense.  My girlfriend does these and so I tried it out.  It definitely is challenging and has a cool dynamic aspect to it.

"Murph," DL, SP, SLS

Lunchtime
From SEALFit

Baseline:  ROM Drills
-  Rx'd

Work Capacity:  Body Armor:  with 20# vest for time do (modified--no weight vest, 1/2 mile runs):

• Run 1/2 mile
• 100 pull-ups
• 200 push-ups
• 300 squats
• Run 1/2 mile

-  time:  38:50

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
-  305# x 3

Stamina:  (Changed) 25 deadlifts @ 225#, 25 shoulder press @ 115#, 25 single-leg squats each leg
-  Rx'd

Durability:  plank hold 3 x 2 minutes.  Active Stretch or Yoga
-  done in the evening, along with gluteal work and neck bridges

Notes

• Body: Sore front delts
• Workout: Murph's always a good one.  Scaled the run down because I'm slowly increasing my mileage.  Pull ups in 7:29, push ups in 11:35, squats in 10:17.  Squats may have been faster than normal, I found a good groove for those where I felt the elasticity in my glutes and that assisted in the squats.  Pull ups felt pretty good, push ups felt slow, averaged sets of 15.  Disappointed with the deads, perhaps Murph wore me out more than I thought.

Rest Day

No workout

Notes

• Body: Good, no tibia issues. Sore front delts and hams.

Run + WPL, FS, RPU

Early morning

0600 installation run in formation with Commanding General of Picatinny
5.5 miles, ~51 mins

Evening

Gator from SEALFit

Baseline: ROM Drills. Sand Bag Drills 15 minutes
-  Rx'd

Strength: work to 1RM weighted pull-ups
75#

Stamina: 5 rounds, not timed: 3 x WPU @ 90% 1RM, 20 x 1-arm snatch (40#, 20 each side), Buddy Carry (sub Sand Bag carry) 50M
-  65# for pull ups.  Subbed shoulder carry 78# KB for buddy carries.

Work Capacity: 8 Rounds for time:

• 5 x Front Squat (185# / 125#) (scaled to 160#)
• 26 x Ring push-ups

-  time: 18:58

Durability: 10 x 100M row sprints (sub run). 100 x 4-count flutter kicks, 100 x good mornings. Active Stretch or Yoga
-  No time.  Will do core work tomorrow on my rest day.

Notes

• Body:  Sore traps, lateral delts
• Run: This was scheduled to be a run-swim-run, but we can no longer get lifeguards this early in the morning.  Instead we were told we were running 3.5 miles.  When we finished the CG told us we ran 5.5.  I wasn't expecting or prepared to run that distance, but my body felt more or less alright, no issues with right tibia during or afterwards.  Some irritation in lateral left knee, nothing major.
• Workout: This one took a while, partly because I spent a lot of time rigging up a sort of weight belt with my climbing harness and some 550-cord.  It worked well!  "Gator" went smoothly.

DU, C&J, BB

Lunchtime

Cake, from SEALFit

Baseline: Bar Bell Complex 75 – 105#. ROM drills
-  Rx'd, 75#-85#-95#-105#

Work Capacity: As Fast as Possible while maintaining excellent form:
(1) 100 x Double Unders
-  50 doubles with many singles, ~5:00

(2) AMRAP 20 minutes:

• 5 x Clean & Jerk (135# / 95#)
• 5 x Body Blast (burpee-pull-up-KTE)

-  6 rds + 1 C&J

Durability: Run 3 miles @ moderate pace. 100 x 4-count arm haulers. Active Stretch or Yoga
-  Arm haulers in the evening, those are difficult.

Notes

• Body: Sore traps and lateral delts, tired legs.
• Workout: Cleans again today.  The weight felt heavy, but it was a good workout.
• Misc: After work today I visited an Active Release Technician for the first time to try to work out my problems with my right tibia.  Overall it was a good session and I was sore afterwards.  We worked on my calf, flexor digitorum longus and tibialis posterior.

SQC, OHL, OHS, Brp, SDHP, Run

Lunchtime

Randori from SEALFit

Baseline: ROM Drills. AMRAP 12 minutes: 10 x Hand Release Push-ups, 20 x Air Squats, 30 x Double Unders
-  AMRAP 8 minutes instead.  2-ct mountain climbers instead of double unders

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Squat Clean
135# x 3, 155# x 3, 165 x 3 (power clean only)

Stamina: 5 rounds, not timed: 3 x Squat Clean @ 90% 3RM, 20 steps overhead walking lunge (45#), Hip Mobility Drill
-  140# for the squat cleans

Work Capacity: 5 Rounds for time (scaled weight and run):

• 15 x Overhead Squat (85#)
• 5 x Burpees
• 15 x Sumo Dead Lift High Pull (85#)
• Run 200M

-  time: 23:21

Durability: sprints 2 x 800M (1:00 interval), 4 x 400M (:45 interval), 5 x 200M (:30 interval), 8 x 100M (:15 interval). Max sit-ups in 2 minutes. Active Stretch or Yoga

-  Sit ups in the evening. 79 in 2 minutes.

Notes

• Body: Sore traps today.
• Workout: It was good to work on squat cleans today. I wasn't comfortable dropping under the 165# load, something that has to further develop. OHS unbroken except for the 1st round. 85# was an appropriate load because I had to remain very focused at the higher reps in order to maintain form and keep stability. Running felt good.

Rest Day

No workout today.

Notes

• Body: Sore neck, traps, hams and glutes.

Scuba, DL, BJ, PL

Morning

Scuba dive for ~4 hours wit breaks.  These were my first open water dives and they were awesome with fish swimming up to you and sunken vehicles on the floor of the underwater quarry.  Walking around with all the weight and tank on, and swimming around at depth takes a good amount of energy.

Evening

Gotta from SEALFit

Baseline: ROM Drills. 20 x Sand Bag Get Ups (75 – 100#)
-  No time for this

Work Capacity: for time do 21 then 15 then 9 of each:

• Dead Lift (225/155#)
• Box Jump
• Pull-ups

-  time: 11:00

Durability: Row 2,000M, then 50 x GHD sit-ups. Active Stretch or Yoga

-  No time for this

Notes

• Body: Sore hams, glutes, traps and abs.
• Workout: Was in a huge rush, no time even for a warm-up.

MMPU, CP, Run, FS

Late afternoon

Palomar, from SEALFit

Baseline: ROM Drills. Run 800M, then 21 – 15 – 9 wall balls, push-ups

-  Rx'd.

Work Capacity: for time (scaled):

• 5 x Man-Makers (35#), 15 x Curtis P (95#), Run 200M
• 10 x Man Maker, 10 x Curtis P, Run 400M
• 15 x Man Maker, 5 x Curtis P, Run 600M

-  time:  34:14

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  185# x 3, 205# (2, fail), 205# (1, fail)

Stamina: Chipper: 15 x FS @ 90% of 3RM, 75 x jumping back squats (65/45#), 6 x sprint starts
-  Rx'd.  FS @ 170#.

Durability: 3 mile run @ moderate pace. 100 x sit-ups, plank hold 2 x 3 minutes. Active Stretch or Yoga
-  No run.  100 sit ups in 2:16.  Planks rx'd.

Notes

• Body: Shoulder, traps and hams sore.
• Workout: Very involved movements with the man-makers and Curtis P's.  Scaled the weights down slightly and the runs down a bit.  FS went pretty well.  Should have gotten the 205# x 3, I lost mental focus for an instant and got too relaxed causing me to fail the 3rd rep.  Also difficult to get a full breath in with the weight on my chest/shoulders.

Press, TPL, SC, "the Chief"

Lunchtime

Control, from SEALFit

Baseline:  ROM Drills.  Grinder PT 15 minutes.
-  Rx'd

Strength:  10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Press
-  135# x 1, 145# x 1, 160# (fail)

Stamina:  5 (scaled to 4 rds) rounds, not timed:  3 x Press @ 85% 1RM, 2 x Rope Ascent, Buddy Carry 50M
-  125# for presses.  10 towel pull ups for rope climbs.  80# KB shoulder carry for the buddy carries

Work Capacity:  5 rounds: AMRAP for 3 minutes, rest 1 minute, of:

• 3 x Power Clean (135# / 95#)
• 6 x Plyo Push-ups
• 9 x Squats

-  3 rds + 1 PC;  3 rds + 3 PC;  3 rds + 3 PC, 3 rds + 1 PC;  3 rds + 3 PC, 6 PU

Durability:  Farmers Carry 800M (70#).  100 4-count flutter kicks, 100 x leg levers.  Active Stretch or Yoga.
-  No time for this.

Notes

• Body: A little sore in abs and neck.  Ready and excited to train.
• Workout: Felt good and strong today, unfortunately wasn't able to PR on the press, but I feel one will be coming in the near future.  Metcon was "the Chief" with plyo push ups instead of regular push ups.  Always a decent workout.

Run, Drills, Misc

Evening

Pose drills at the track
1 mile run, moderate pace, 7:23

Gluteal work, neck bridges, single leg work.

Notes

• Body: Hams a bit sore.  Some minor tibia irritation later on after run.
• Workout: Run went well, felt decent.

PU, WB, Run, BPL, GHDSU, GHDBE

Lunchtime

Yama from SEALFit

Baseline:  ROM Drills.  3 rounds:  400M run, 20 x push-ups, 20 x wall ball shots
-  Rx'd

Work Capacity:  

(1) 3 mile timed run (scaled to 1.25 mi)
(2)  150 burpee pull-ups AFAP

-  times: (1) 10:48    (2) 28:54

Durability:  50 x GHD sit-ups.  50 x GHD Back Extensions.  Active Stretch or Yoga
-  Rx'd

Notes

• Body: Woke up with sore shoulders today.  Legs are tired.  Neck a little sore.  Ready to train.
• Workout: Push ups during the warm up felt solid.  WC scaled the run to keep me to a 2-mile total today.  The pull up bar was about 12" above my extended arms, so it was pretty high.  Long SMMF style workout where you have to keep your head in it.

"Filthy Fifty"

Afternoon

From SEALFit

Fifty+, for time do 2 rounds of (scaled to rd of 50 and rd of 25):

• 50 x Box Jumps
• 50 x DH Pull-up
• 50 x KB Swing (55/35)
• 50 x O/H PVC Walking Lunge
• 50 x Toes to Bar
• 50 x Push-Press (95/65)
• 50 x 4 count Mountain Climbers
• 50 x Wall Ball (20/14)
• 50 x Burpees
• 50 x Double Unders

-  times:  40:40, 20:54
Evening
Core work, gluteal work, neck bridges, stretching

Notes

• Body: A little sore in the hamstrings and traps.  Tibia has been feeling good.
• Workout: This was essentially a scaled up version of the "Filthy Fifty."  Went pretty well.  I did this in my garage and it was difficult trying to keep my hands dry so as not to tear them.  It was hot and I was soaked.  Hands slipped a few times on the wet floor during mountain climbers and burpees.
• Misc: Terrible tragedy that we recently lost 30 servicemen in Afghanistan.  This workout was for them.

BS, WL, PC, SDHP, BJ

Late afternoon/early evening

From SEALFit

Baseline:  ROM Drills.  Run 800M, then 21 – 15 – 9 Wall Ball, Burpees
-  Rx'd

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat
-  135#, 155#, 185#, 205#, 225#, 245#, 260# x 3

Stamina:  Chipper:  15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill
-  230# for back squats

Work Capacity:  (Scaled from original)
3 sets of 5 rounds of the following.  90 sec rest between sets.

• 3 x Power Clean (115#)
• 6 x  SDHP (70# / 55# Kettle Bell)
• 9 x Plyo Box Jumps (24 / 20″)

-  time: 5:29,  6:42,  7:51

Durability:  1 mile recovery run.  100 x 4-ct flutter kicks.  100 x good mornings.  Active Stretch or Yoga.
-  No time for this

Notes

• Body: A bit tired from the weekend but overall feeling good.
• Workout: BS today felt good, stayed tight throughout these.  Chipper was good, all lunges unbroken.  I attempted the Rx'd version of the WC but wasn't making the intervals, so scaled it.

Rest Day/Walk

Spent all day/night in NYC, walked the Bronx Zoo and around Manhattan.  No workout.

Notes

• Body: Feel good.

Run, Core, Drills

Early morning

Woke up today to do what I thought was a run-swim-run, but it turned out to be a different date.

Ran 1 mile on treadmill
POSE drills
core work
3 x 10 deadhang pull ups
rows

Notes

• Body: Excited and ready to train.
• Workout: Not what I expected today, so I went to the gym and did some light work.

"Fran," Thr, PL, KBSw, Dips, BP

Lunchtime

Combat, from SEALFit

Baseline:  ROM Drills

Work Capacity:  For time:
(1) 21 – 15 – 9 Thrusters (95 / 65#), Pull-ups.  Rest 1 minute, then
(2) 5 rounds:  run 400M, 20 x KB Swing (55#) 20 x Dips

-    times: WC1--Fran--5:12, WC2--15:28 (scaled to 3 rounds, 400m runs, 60# KB swing)

Strength:  Work to 1RM Bench Press
-  no time to do this, worked to 205#

Stamina:  5 rounds:  3 x BP @ 90% 1RM, 20 x hand release push-ups, 50M sled or weight pull (70 – 100#)
-  Scaled to 3 rounds @ 205#, 205#, 225# (1 + 2 assisted).  Subbed farmers carry 110# for the sled pull

Durability:  1 mile recovery run.  100 leg levers, 100 x 4-count flutter kicks.  Active Stretch of yoga
-  Did not have time for this in the evening because of scuba

Evening
Scuba class ~2.5 hours.  Today was the final confined water dive and it was great.  Learned to find and manage neutral buoyancy, and did a ditch and don exercise at depth, as well as buddy breathing.

Notes

• Body:  Sore triceps and front of ankles still very sore.
• Workout: Good solid effort, though would have liked the Fran time to be substantially faster.  Planned to scale WC2 and Stamina to 3 rounds each as I knew I would not have enough time to do to this entire workout.  Bench at 3x205# was relatively easy, 3x225# was substantially harder.

PL, PU, SQ, Row, Brp

Lunchtime

Offense, from SEALFit

Baseline:  ROM Drills.  4 rounds:  5 x muscle ups, 10 x pistols (5 ea leg)
-  Muscle up practice, pistols

Work Capacity:  3 times through AFAP, 3 minutes rest between sets:

(1) on the minute for 10 minutes: 5 pull-ups, 10 push-ups, 15 air squats
(2) 2,000M Row
(3) 50 x Burpees

-    times: rd1--23:41,  rd2--24:51,  rd3 (half)--13:03

Durability:  10 x 100M sprints.  50 x GHD sit-ups.  Active Stretch or Yoga
-  No running.  50 ab mat sit ups and 50 leg levers in the evening.

Notes

• Body: Sore hamstrings and triceps and traps.  Very sore in the front of my ankles from using the stiff fins at scuba yesterday.
• Workout: Long grinding workout.  Lots of "work" being done with only little bouts of rest here and there.  These things go so long that I had to cut the 3rd round in half (5 min Chelsea, 1000m row, 25 burpees).

Thr, DL, HPC, PP

Lunchtime

From SEALFit

Baseline:  ROM Drills.  Sand Bag Get Ups x 20.  Run 800M
Rx'd

Strength:  Work to 3RM Thruster
155# x 3, 165# x 2.5 (fail)

Stamina:  Chipper:  15 x Thruster @ 90% 3RM, 80 x 1- arm snatch (40 ea side, 40#), 200M Burpee Broad Jump
-    145# thrusters

Work Capacity:  5 Rounds for time: (scaled weight)

• 12 x Dead Lift (125#)
• 9 x Hang Power Clean (same load)
• 6 x Push Press (same load)

-    time: 14:53

Durability:  3 mile run @ moderate pace.  100 x sit-ups.  100 x bycicle crunches.  Active stretch or Yoga.
No run.  Core work done in the evening.

Evening
~2 hour scuba dive, skill practice and finning.

Notes

• Body: Still some soreness in arches, and groin.  Ready to train!
• Workout: Good WOD.  DLs were easy, HPC a bit harder, PP harder still.

Rest Day

No workout.

Notes

• Body: Sore arches, medial glutes, oblique abs, groin and hip flexors.