Daily workout post

[Ndog275]

From sealfit.com again

Baseline: ROM Drills. Row 5,000M at moderate pace (20:00 - 22:00)

Work Capacity: 3 RFT

30 x Pull-up
30 x Thruster (95#)
Run 800M
Durability: Active Stretch.

[Ndog275]

Baseline: ROM Drills. 3 rounds, fast: 20 push-ups, 20 squats, 20 wall ball

Strength: Build to a Back Squat at or near your 1RM. If you have time, seek new 1RM.

Stamina: Working at a measured pace: 15 x BS @ 80% 1RM, 75 x Box Jumps, Farmers Carry 800M (50 - 70#)

-----(segment)-----

Work Capacity: Dianne...for time do 21-15-9 of:

HSPU
Dead Lift (225#)
Durability: 2 mile run at moderate pace. 100 sit-ups, 100 leg levers, 100 Back Extensions (on stomach).

[Ndog275]

sealfit.com

Baseline: ROM Drills then 100 double unders AFAP-Still can't do double unders so I'm still just doing a lot of jump rope :D

Work Capacity: Daniel:

50 x Pull-ups-ended up having to break this down into sets of 2-3 towards the end
400 meter run
21 Thrusters (95#)
800 meter run
21 x Thrusters (95#)
400 meter run
50 Pull-ups-same thing here
Durability: Rest 10 minutes. Then: Sprints 12 x 100M (:15 interval). 2 x 3 min plank hold. Active Stretch

[Ndog275]

from sealfit.com

Apparently the atomic sit up is a legit form of PT....who knew? Anyway I searched for it on youtube for those of you not familiar with the atomic sit up, don't worry, you'll be able to ID the correct one no problem

Baseline: 5 Rope Ascents - 15 Body Thrusters (55# KB) - 800 m Run- I did chin ups, since there's no rope at my gym.

Strength: 1 RM WPU ( Weighted Pull Up) -skipped this one

Stamina: 5 Rounds : 3 X WPU ( @ 85% of 1RM), 15 X DB Push Press ( 35lbs.), PVC Shoulder Drills

-----(segment)-----

Work Capacity: Teams of 3 for time: 5 Rounds: Man Makers (35lbs.), KB Swings (55lbs.), 400 M run (Notes)-I hate man makers they're no joke.

Durability: 100 x 4 count Flutter Kicks, 100 x atomic Situps, 1 Mile cool down Run

[Ndog275]

from sealfit.com

Baseline: ROM Drills

En-Durability: Swim 10 x 200M, 10 x 100M, 10 x 50M

Alternate WOD: AMRAP 30 minutes: 5 Pistols (ea leg), 7 Ring Dips, 9 Hollow Rocks


I subbed a 8 mile run for the swim. Swimming in the great Pacific Northwest is just stupid :D If you don't get your head caved in on a rock in a glacial river, you might get lucky and just get eaten by a bear as it's the end of the salmon run. If you're still alive after the bear your still in no shape to fight the impending hypothermia

[glocky45]

Not to try and bring back a dead thread ha. But I've been doing all the workouts lately. Usually am pm split, or 3-a-days. I figured I'd start posting in order to have another means to record data and stats and time. I hope everyone [DEP's and Rangers] jump in and start this up again! I have next to nothing as far as equipment goes so the very early WO's posted here that were mainly just BW work great! Today I did 3mi run in 22:10 following that I did,
AM
CRAZY 8's

3 Rounds
60 side straddle hops
20 spider-man pushups
20 walking lunges (hands on head)
60 second wall squat
60 second ab plank
I completed it in 25:22.

PM
Ranger Nomads WO

5 Rounds
20 Pullups
30 Pushups
40 Situps
50 BW squats
My time was a slow 32 mins even.
Don't be afraid to post DEPs!

[Jim]

Not to try and bring back a dead thread ha.

Actually, I think it is a good initiative on your part. It has been a pleasure watching you mature, Glocky.

[glocky45]

Thank you Ranger Jim I appreciate your quick response. I've been getting positively influenced by everything I read on this forum, and my copy of SH 21-76 the Ranger Handbook. It's all helped me mature, along with all the self smoke sessions and I'm currently 1/2 way through FM 3-09.30 since I'm going to become 13f. I've already learned 6 elements of the Call for Fire, 15 Subsequent corrections, and 14 methods of control. I try my best to keep the honor and prestige of those who came before me.

[glocky45]

I just finished 3 rounds of my version of The Abfidel to finish my 3-a-day.
50 crunches
25 supine bicycle
50 Situps
25 Flutterkicks (four count)
25 reverse crunches
25 scuba kicks
25 Situps
25 Side crunches (each side)
25 hello dollys
20 side crunches
Round 1- 5:45
Round 2- 7:04
Round 3- 8:33
Post your Stats to anyone checking this thread out.[DEPs}

[glocky45]

Tomorrow's WO
THICK SMOKE

5 Rounds

20 Pushups
25 Situps
30 Flutterkicks (4 count)
25 Scuba kicks
20 Pushups
25 Situps
50 Squats
25 High knees
60 seconds break between rounds.
Post up times DEP'S

[DougS90]

I just finished 3 rounds of my version of The Abfidel to finish my 3-a-day.
50 crunches
25 supine bicycle
50 Situps
25 Flutterkicks (four count)
25 reverse crunches
25 scuba kicks
25 Situps
25 Side crunches (each side)
25 hello dollys
20 side crunches
Round 1- 5:45
Round 2- 7:04
Round 3- 8:33
Post your Stats to anyone checking this thread out.[DEPs}

Thanks for reviving this thread glocky45, as well as challenging the rest of us DEPs to put out our effort too.

I went ahead and tried this workout just now, and it was probably the best ab workout I've had in a long time.
Here's my rounds:
1- 6:56
2- 6:57
3- 6:58
I'm still scratching my head figuring how you got down to 5:45...

Earlier today, I ran 3 miles, horrible time at 23:29. I have my "handy bag of excuses", but I'll keep 'em to myself. Needless to say, more leg conditioning is in order, so I'll be doing squats from now on.

[glocky45]

I'm glad your taking advantage of this thread DougS90, I hope to see you more often on this thread!
And I got my first round done super fast off of pure adrenalin but at a cost.. my following rounds got progressively much slower! And don't sweat the run time, everyone has there ups and downs just try and make the next time you do 3mi closer to low 22mins. As a comparison Inter06 is now in 3rd batt and his last posted time for a 3 miler was 21mins. You should try this WO sometime as well, Tomorrow's WO
THICK SMOKE

5 Rounds

20 Pushups
25 Situps
30 Flutterkicks (4 count)
25 Scuba kicks
20 Pushups
25 Situps
50 Squats
25 High knees
60 seconds break between rounds.
Post up your times.
I just got off work, so I'm about to do the WO myself right now. (If you don't think this WO is hard enough just do the math and add up the totals for say pushup's or situp's. Looks are deceiving.)

[glocky45]

Thick Smoke WO completed. My time was 36:08 Including breaks! Post your times. This one WILL try to make a quitter out of you. This is a circuit from HELL.

[Edge]

I just finished 3 rounds of my version of The Abfidel to finish my 3-a-day.
50 crunches
25 supine bicycle
50 Situps
25 Flutterkicks (four count)
25 reverse crunches
25 scuba kicks
25 Situps
25 Side crunches (each side)
25 hello dollys
20 side crunches
Round 1- 5:45
Round 2- 7:04
Round 3- 8:33
Post your Stats to anyone checking this thread out.[DEPs}

I couldn't sit back and let you two have all the fun.

Round 1-6:48...lost a lot of time here couldn't rememeber the order.
Round 2-6:40
Round 3-6:54

That was a nice little smoker...I'm with Doug how in the hell did you pull 5:45? Good shit

[glocky45]

Good stuff! I'm glad you could do the WO! Damn good scores. I think part of the time difference was in my strategy, I wrote the WO on an index card and kept it with me the whole time. Also I am very good at being explosive, but as you can see my weakness its after the first round I start slowing down. You guys should try the Thick Smoke WO tomarrow and post up your times to compare.