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.