Friday, 07.03.09: Whiteface

First Phase: Warm-up
- Bar Bell Complex  65-75-85-95-105#

Second Phase: Work Capacity, Stamina

(1)  100 Curtis P's for time (115# scale to 95# if nec)

Third Phase: Core & Durability

- 4 rounds: 60 sec ab bridge, 5 x spring starts, 10x clapping push-ups, Hip Mobility Lunge,

BB complex:  6 reps of the following, without putting bar down (except for burpees of course):  Dead Lift, Bent over Row, Hang Squat Clean, Front Squat, Push-Press, Back Squat, Burpee.

Hip Mobility Lunge - Lunge w/ right foot, drop inner right hip and dip right shoulder away from right hip, then twist to rigth and place left elbow on right knee and twist to right looking over right shoulder.  repeat left side.

Curtis P:  Clean the bar from the floor to a racked position, then perform a racked lunge on both sides, then perform a push-press = 1 repetition.

Equipment for this WOD is a Oly set,  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  Post your times and comments to the NavySEALs.com SEAL FIT forum.

Today's Articles & Insights:

Thursday, 07.02.09: Rest & Go Long Day

Rest and / or do long, slow run (> 6 miles) or swim (> 2,000 yards)

Wednesday, 07.01.09: Barefoot

First Phase: Warm-up
- Carry something heavy for 800 meters as fast as you can (minimum 20lb)

Second Phase:  Strength, Stamina

(1)  Find 1RM Dead Lift

(2)   5 Rounds for time:
- 5 Deadlift 85% 1 RM
- 10 Burpees

(3) 100 pull-ups for time:
- each time you drop off bar, do 10 push-ups and 10 double unders

Third Phase: Core & Durability

5 Rounds:

- Hip Mobility drill (lunge with inner hip drop and outer twist each side - experiment)
- 5 sprint starts
- 25 4-count leg levers

Equipment for this WOD is a Oly set, something heavy, and pull-up bar.  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  Post your times and comments to the NavySEALs.com SEAL FIT forum.

Tuesday, 06.30.09: Trailhead

First Phase: Warm-up
- PST lite:  max push, pull and sit for 1 min each.  Run 1.0 mile at moderate pace

Second Phase:  Work Capacity, Speed

(1)  10 x 100 yard sprints (on the minute)

(2)   10..9..8..1 for time:
- O/H press 115# - 135#
- Burpee pull-ups

Third Phase: Core & Durability

Stretch and Hydrate

Equipment for this WOD is a Oly set and pull-up bar.  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  Post your times and comments to the NavySEALs.com SEAL FIT forum.

Monday, 06.29.09: The Lodge

First Phase: Warm-up
- Run 1 mile.  50 push-ups, 25 burpees, 50 pushups

Second Phase:  Strength, Stamina

(1)  Find 3RM Squat Clean

(2)  5 rounds:
- 2 x Squat Clean (@ 3RM)
-10 Hand stand push-ups

(3) AMRAP 20 minutes:
- Run 400
- 10 Dumbell Snatch ea side (35#)
- 20 Squat Jumps

Third Phase: Core & Durability

5 Rounds:

- 60 Sec ab bridge
- 60 Sec max sit-ups
- 60 sec max bycicle crunches
- 60 sec hollow rocks

Equipment for this WOD is a Oly set and 35#DB.  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  Staying at the whiteface lodge while visiting family in Lake Placid, NY.  What a place (www.thewhitefacelodge.com).  Post your times and comments to the NavySEALs.com SEAL FIT forum.

Violence in Iran, What West needs to Know by W. Thomas Smith

Friday, 06.26.09: The Falls

First Phase: Warm-up
- Bar bell complex (65 - 105#)

Second Phase:  Strength, Stamina

(1)  Find 1RM Front Squat

(2)  5 rounds:
- 2 x Front Squat (85% 1RM)
- 10 x Star Jumps

(3) 6 Rounds for time:
- 10 Push Press 95#
- 20 KB swings 55#

- Run 400 meters

Third Phase: Core & Durability

- 100 sit-ups, 100 flutter kicks (4count), 100 crunches, 100 bycicle crunches

Equipment for this WOD is a Oly set and 55# KB.  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  Staring at Niagra Falls as I write this - amazing power of the water flowing over those cliffs.  Post your times and comments to the forum.

Thursday, 06.25.09: Rest Day

I plan to start programming rest.  take the day off or go for light run or swim

Wednesday, 06.24.09: Hump Day

First Phase: Warm-up
- Row 500 meters.  2 min max push-ups, pull-ups, sit ups and squats

Second Phase:  Endurance, mental toughness, depletion

(1)  Rucksack Hump 14 miles (40# ruck)

Third Phase: Core & Durability

- 200 4 count leg-levers

Sorry for the late post...on vacation till July 8th.  If I am unable to post please visit www.uscrossfit.com and do the WOD and plus it up with a run or swim.  Post your times and comments to the NavySEALs.com SEAL FIT forum.

Congratulations to former NavySEALs.com intern Peter Pindjak for his $300,000 scholarship to graduate school!  Wow.  Good luck Peter!

Tuesday, 06.23.09: Warrior

First Phase: Warm-up
- 10 minutes Sand Bag Get-ups

Second Phase:  Metcon, work capacity

(1)  Cindy

 - AMRAP in 20 minutes:  5 pull-ups, 10 push-ups, 15 squat

 - Rest 5 minutes

(2)  5 rounds:
- 15 Reps "The Exercise" (95#)
- Run 400 meters

Third Phase: Core & Durability

- 200 4-count flutter kicks

Equipment for this WOD is a pull-up bar, Oly set, Sand bag and running shoes.  The Exercise is a snatch, followed by overhead squat.  Rx is 95#, but if you can not snatch this weight, then scale down 10# until you find your weight.   Post your times and comments to the NavySEALs.com SEAL FIT forum.

Congratulations to "MOM" who was admitted to OCS yesterday with a BUD/s contract.  "MOM" was a SEAL FIT Class graduate and intern with us last summer.  Good luck my friend!

Monday, 06.22.09: Daddy

First Phase: Warm-up
- Run 1 mile.  50 pull-ups, 50 push-ups, 50 sit-ups, 50 squats

Second Phase:  Strength, Stamina

(1)  Find 1RM Push Press

(2)  5 rounds:
- 2 x Push Press (85% 1RM)
- 10 x SDHP 70# (KB)

(3) Fran - for time do 21, then15, then 9 of:
- Thruster 95#
- Pull-ups

Third Phase: Core & Durability

- 50 GHD sit-ups.  50 GHD back extensions

Equipment for this WOD is a pull-up bar, Oly set and 2 pood (70#) KB.  As usual use whatever equipment you actually have and sub appropriate weights and exercises.  If no GHD then do weighted sit-ups (45#) and floor back extensions.  Post your times and comments to the forum.