Monday, June 2, 2014

RANDY

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2 comments:

  1. JustinJune 2, 2014 at 5:25 PM

    3:41 PR!

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  2. Craig FletcherJune 3, 2014 at 7:15 AM

    3:41 is amazing. WTF? Wow. Today Jason and I started "SealFit"... want to try it for a while. It's similar to CrossFit. My buddy is doing it and I just wanted to try it out.... but I have reservations, since the mainsite programming is so darn good. It's a lot of work, so we can only do like 1/2 of it... we just don't have the time. I guess it's the actual pre-BUDS training regimen. My buddy Ken sent me 8 weeks worth of programming.

    Day 1 is supposed to be all of this:

    DAY 1:
    Warm-up: Light run for 15: minutes before stretching. Focus on hamstrings, adductors, quads and hips. 5 sets of 5 pull-ups, 10 push-ups and 15 squats in before measuring out the 100 meters for the strength workout.
    WOD: 100 meters of overhead weighted lunges with 45 lbs. Arms locked out and knees to the deck for each movement to count. If you must stop there is a 15 push-up penalty for each infraction that goes up by 5 each time. 15 the first time, 20 the second and 30.... The more you stop, the harder it gets.
    Strength: Rest
    Endurance: 45 minute ruck march with 35 lbs. If available, get 10 minutes of hill time on a modest slope (5-10% at most). Consistently move, set a pace and stick to it.
    Coach's comments: Equipment needed- Ruck, sand bag and 45 lbs. Post workout hydrate, stretch, roll out and ice if necessary.


    But we did this:

    Row 500M moderate for warm-up

    5 rounds of Cindy with DHPU's

    Then the lunge WOD above. Craig 5:51 Jason 6:23. Both of us had to stop 3 times so we did 15,20,and 25 pushups.

    Then we did a 400M 60 lb sandbag carry. Jason 3:05 Craig 2:43. Next time they have a weighted rucksack run (which they do a lot) we will do 800M with 60 lb sandbag AND 20 lb weighted vest. Because that would just be more fun.

    Let me know if any of you guys want me to send you the programming.

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