SEAL FIT Coaching

1011

We are moving all workouts to:

SEALFIT online workouts at Logsitall.com

Questions? - Email: brad@sealfit.com

1010

Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10-shoulder press. Part #3: 10-Push Press.

Strength: Dead-lifts, 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, 3-months or newer clients find new 1RM.

WOD: Five rounds of 15-push press and a 400 run.

RX: 95 / 65, L-2: 75% 1RM shoulder press, L-1: 65 / 45.

Stamina: 100-burpee box jumps.  

Endurance: Run, 4 miles.

Recovery: Strict ring hold, Knee to chest hold, L-sit, Inverted tuck hold on rings.

1009

Recover from Murph...

Run or bike to pool

Warmup poolside: 20 windmills, 20 arm circles, 20 hi jack hi jill, 20 pushups, 20 Mtn climbers, 20 straight leg kicks, 20 forward bear crawl, 20 backward bear crawl.

Swim workout: 250 meter warmup freestyle. 500 meter side stroke with fins. 250 meter without fins.

Cool down with 250 meter back stroke without fins.

Pool drills With a swim buddy - practice retrieving sunken objects like mask, snorkel and weight belt. Toss objects into pool spaced apart. Dive down and retrieve. Repeat. Note number of dives, objects, distances and reps.

100 pushups as you leave the pool. Run or bike home.

Note all efforts in your training log

Read 10 minutes minimum before bed.

1008

Murph For time with 20 lb vest 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run

Murph Workout Tips

1007

1 hour hot yoga. Rest and recovery. Walk 2 miles. Read 10 minutes before bed.

1006

Warm up: Joint articulations, , high knee walk, butt kick run, 2-shuffles, 2-karaeoke runs, 4-50% sprints. Part 2: 50-squats.

Strength: Squat 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%. 3-month or newer clients find 1RM.

WOD: 4 x 800m run, 3:00 min rest between attempts.

Stamina: 400 run, 25-burpees, 400 run, 25-ring dips, 400-run, 25-burpees, 400 run, 25-ring dips.

Endurance: 5k run

Recovery: 15 minute stretch

Reading assignment: Tips on Writing Goals for CrossFit Athletes

1005

Run or bike to pool

Warmup poolside: 20 windmills, 20 arm circles, 20 hi jack hi jill, 20 pushups, 20 Mtn climbers, 20 straight leg kicks, 20 meter forward bear crawl, 20 meter backward bear crawl.

Warm up swim 250 freestyle. Swim workout: 5 rounds for time. 50 meter swim and then climb out of pool and do 10 burpees. Cool down with 250 meter side stroke without fins.

Pool drills With a swim buddy - Throw mask and sever able sink able items in deep end of pool. Dive in and retrieve them one at a time. Then throw them far apart and try to retrieve several in one swim. Note distances and numbers retrieved.

100 air squats as you leave the pool.

Run or bike home.

Note all efforts in your training log

Read 10 minutes minimum before bed.

1004

Warm-Up: PVC shoulder pass throughs. On a 30 meter course jog with high knees x 2, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints.

Warmup Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans. Part #3: 10-Front Squats, 10-shoulder press, 10-thrusters.

Strength: Squat 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 400m run, 21-15-9 of Thrusters and Hand Stand Push-Ups, 400m run RX: 95/65 L-2: 75 / 55, L-1: 35 /

Stamina: Five rounds of 400 m sandbag run, 50-push-ups, sit-ups, squats.

Endurance: 10-sandbag 100 m sprints.

Recovery: Doorway shoulder stretches and banded shoulder stretch.

Reading assignment: Tips to Improve your Mile Run Time

1003

Warmup with 15 minutes Grinder PT.

Ruck march for 1 hour - note distance and weight and terrain.

Log effort in training log. -

Read 10 minutes before bed.

1002

Run or bike to pool

Warmup poolside: 20 windmills, 20 arm circles, 20 hi jack hi jill, 20 pushups, 20 Mtn climbers, 20 straight leg kicks, 20 forward bear crawl, 20 backward bear crawl.

Swim workout: 250 meter warmup freestyle. 500 meter side stroke with fins. 250 meter without fins.

Cool down with 250 meter back stroke without fins.

Pool drills With a swim buddy - practice underwater knot tying. Put a weight at bottom of pool. Swim down to it and tie square knot on it. Come back up - then dive down and tie bowline. Repeat. Note knots and reps.

100 four count flutter kicks as you leave the pool. Run or bike home.

Note all efforts in your training log

Read 10 minutes minimum before bed.