10-29-15

ONRAMP WOD – THURSDAY 10/29/15

Baseline: 3 rounds: reverse hyper x 8, jump rope x 50, bench x 10

Strength: Bench press – warm up no fewer than 5 sets. Then do 5-5-3-3. Then EMOM for 10 min do 2x push-jerks @ 70%

Stamina: not timed: EMOM(x10):  100x push-ups(chest to floor), 100x barbell curls @ 65

Durability: 3 rounds – 20x GHD sit ups, 45sec/45sec side bridge. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

A definite maybe

10-27-15

Warmup-5 rounds, 8 reverse hypers, 50 jump rope 10 air squats

Strength: Deadlift – warm up no fewer than 5 sets. Then do 5-5-3-3.  (first deadliest session since back injury so just kept it really light at 135) Back is still recovering from injury, restoring balance throughout body to lower the chance of it happening again)

Stamina: 5 rounds, not timed: 5x Curtis P (clean, lunge, press) (65#/55#), 5 pull up, max duration towel hang (towel over a pull up bar, hang for as long as possible).

Work Capacity: AMRAP in 12 minutes of…

•       10x Bar Bell Thruster 65#/55#)
•       15x Step Ups (20/16)

BUNS OF STEEL here I come, today's training hammered my butt, hips, quads, and hammies

I'm adjusting to this whole beard thing

It's growing on me, literally..........LOL, that is hilarious

10-21-15

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – 10x reverse-hyper, 20x air squats, 10x  pull ups.

Strength: Push press – warm up no fewer than 5 sets, then do 3-3-3. 

Stamina: 3 rounds, not timed: 20x Slam Ball (40/25), 20x 4 count mountain climbers, 50M bear crawl.

Sealfit

 

 

  

10-19-15 (143)

ONRAMP WOD – Monday 10/19/15

Warm-up: 5 rounds

• 10 reverse hyper
• 10 air squat
• 25 jump rope

Baseline: Pre-SOP and box breathing, then ROM drills. 30-20-10 reps of double unders, KB swing (35#/20#).

Work Capacity: 10 rounds, every 90 seconds, perform the following…

•       15x double unders
•       6x pull ups
•       6x ground to overhead (65#/45#)

 EMOM for 10 min do 15 pushups (chest to ground)

Stamina: Chipper, not timed: 50x air squats, 50x Box Step ups, 400m farmers carry (55#/35#)

10-18-15

Run out to training site carrying sledgehammer, taking turns with Skip

100 swings onto tire

100 stepups on tire

40 log flips

100 pushups with feet on tire

ruck/run with sledgehammer back to Farm

Dip in the pool after training

air temp: 30

water temp: 52

How I feel after: priceless

ONRAMP WOD – Friday 10/16/15

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 15x jumping pull ups, run 400m, 20x push ups.

Work Capacity: Complete 3 rounds for time of each round of the following…

•       10x Man Makers (25#/10#)
•       10x supine pulls
•       Run 400M

1--4:25

2--4:25 (man-maker slower, but run was faster)

3--4:53 (man-makers are a killer)

Stamina: 4 rounds, not timed: 5x  step-ups, 20x alternating 1-armDB snatch, 50M Plate carry (45lb)

Durability: 3 rounds – 15x GHD sit ups, 10x good morning (65#/45#)

10-13-15

I have taken the step of joining and following Sealfit and  Unbeatable Mind.  It has not been an easy decision, however I have come to the conclusion that I cannot be strictly a powerlifter and/or strongman.  Being unable to get off the floor and having to have an ambulance take me to the ER has opened my eyes to the fact that I need a more balanced approach to my fitness.  

I am following the two programs to create a more balanced and fit mind and body with the goal of enjoying the process while meeting the goals that I establish for myself.

                                          Below is a link to learn about the Sealfit program.
                                                                            Sealfit

I will copy and paste the description about Unbeatable Mind directly from their website, no sense in me ill-describng the program.

Unbeatable Mind is an intensive online training program with step-by-step techniques for gaining mental clarity, increased focus, physical fitness and nutrition and increased awareness.
The program is based on our successful Academies and Unbeatable Mind Retreat held at SEALFIT Headquarters, modified for easy and convenient accessibility online.
It begins with the Foundations Course, which consists of 12 lessons  that build off the framework foundation presented in the latest Unbeatable Mind book. Lesson 1 will be made available to you immediately, with a new lesson following each month.
In the Foundations Course, you’ll discover things like:

• The first premise of the warrior. Master this skill alone and you are operating at the top 1% of society!
• The 2 disciplines you will need to develop as you begin your practice
• The 3 stages of mental toughness at a physiological level
• The 4 levels of awareness and how you should orient yourself to the world using these awareness levels
• The 5 critical skills for developing mental toughness, including the “Big 4″ taught to Navy SEALs
• The 6 core values you must make habits as a warrior
• The 7 secrets to training mental toughness in others. Warriors don’t go it alone, I will teach you how to train your team
• The 8 traits of the unbeatable warrior you must cultivate on your journey

10-12-15

MONDAY 10/12/15

SEALFIT 

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then 15x burpees, 15x box jumps, 15x double unders.

Work Capacity: Complete 4 rounds for time of…

•       10x burpee box jump (20in/15in)
•       20x KB swing (16kg/10kg)
•       30x double unders

Strength: Bench press: Warm up with no fewer than 5 sets, then do 5-5-5-5-5. Then EMOM for 10 min do 2x push-jerks @ 80%

Stamina: Chipper, not timed: 30x close grip bench press @ 65#/45#, 20x supine pulls, 400m walking lunge.

10-11-15

Run to training site

5 rounds

run tractor path

10 pushups

10 situps

10 air squats

run back to farm

70lb sandbag carry

swim in pool