"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.

Rest Day

No workout, travel day.

Hike, Run

Morning

Hiked thru redwoods

Afternoon

Run 4 miles, West Sonoma, ~40:00

Notes

• Body: Feeling good, ready to run.  Some slight tibia irritation after the run.
• Run: Went well, terrain was road, felt hard on my feet.

Rest Day

Traveling to San Francisco/Sonoma, no workout.

Row, BJ, KBSw, Brp, Run

Evening

Uncommon, from SEALFit

Baseline: ROM drills. Frog complex 75 – 105# with burpee chaser

-  ROM.  75#, 95# complexes

Work Capacity: for time:

• Row 2,000 Meters
• 30 – 20 - 10 Box jumps (24 / 20″), KB Swing (55/35#), Burpee
• run 1 mile 

-  time: 29:05 (~8:00 row, 11:45 work, 8:00 run + transitions)

Durability: Sprints: 10 rounds: max effort sprint 1 minute. Rest 1 minute. 50 x GHD sit-ups, 50 x GHD back extension. Active stretch.

-  No runs.  GHDSU & GHDExt

Notes

• Body: Feeling good.  Some tired shoulders.
• Workout: Good workout.  Hit it hard.

PC, HC, PP, OHS, Run

Lunchtime

Tick Tock, from SEALFit

Baseline:  ROM drills.  50 x Sand Bag get ups
-  ROM.  25 SBGU

Work Capacity: on the minute for 15 minutes:

• 3 x Power Clean (115 / 85#)
• 3 x Hang Squat Clean (same)
• 3 x Push Press (same)

-  Rx'd, rds typically 27-31 sec

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
-  135# x 3, 145# x 1 (fail on 2nd)

Stamina:  chipper:  20 x O/H Squat @ 80% 3rm, 100 x 4-count mountain climbers, Farmer carry 800M (55#)
-  95# for OHS

Durability:  3 mile run @ moderate pace.  Active Stretch or yoga.
-  Run done in evening.  1 mile easy, 1 mile 6:57, 1 mile easy

2:00 plank

Notes

• Body: Good, ready to train.
• Workout: WC was good, I attacked it and it went well.  Focused on managing my breathing during the rest portion.  Push press/shoulder strength was the weaker component here.  OHS started slowly as my shoulders were unable to stabilize the weight, then they recovered and did pretty well.  Tied a PR.  3 mile run went well.

Rest day

No workout.

Notes

• Body: 8 straight days of activity, felt like I could use a rest day.

Run, 100m INT

Afternoon

@ track
2 mile run, 17:22

8 x 100m w/30 sec rest
-  times: 0:25,  0:22,  0:21,  0:19,  0:18,  0:18,  0:19,  0:18

800m cool down

Notes

• Body: Sore biceps, hamstrings, low back.  Right hamstring tendon irritation apparently is from 2 mosquito bites I sustained in the area at football practice...  Weird.
• Run: Feeling very good running.