by Mark Divine
Battle
Dec 10 2011 in Workouts by Mark Divine
Baseline: ROM Drills. 5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m Run
Work Capacity: For time:
- Run 1 mile
- 50 x Deadlifts (135# / 95#)
- 75 x Push Press (95#/ 65#)
- 100 x Back Squats (95# /65#)
- Run 1 Mile
Durability: 4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper. Active Stretch or Yoga
Equipment: Wall Ball Oly Set, KB or DB. Great work this week! Tomorrow is a rest day – enjoy the down time and have a great weekend! Train hard, stay safe and have fun –Mark Divine
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Be afraid, very afraid…….I love you sealfit!
Been following the Web site for some time and I’ve done portions or major modifications of SF wods in the past. The sheer mental toughness needed, I knew I would need a good partner to tackle a SF wod. About a month ago I got my wife to join my CF box, today in open gym, we did the SF wod. Awesome workouts, it will become a steady diet in our CF training.
This is my first day starting seal fit and was just wondering what “ROM” is and then if the workout is to do the baseline/work capacity/and durability all for one workout.
Jeremy ROM is Range of Motion drills. I typed in ROM drills on youtube and got 89 results. Almost every exercise we do on here is on youtube in some form or fashion and if it isn’t Coach will explain the drills in the notes. And yes the ultimate goal is to do the entire workout in one “sitting” but the NEW TO SEALFIT?….READ THIS part under the notes will also explain a lot to you. Good luck and have a great time doing SEALFIT.
ROM drills I take as being, take a minute to look at all the movements necessary to perform the workout, and do a small set of them at a low weight during your “warm up”. To allow you time to A.) warm up the necessary muscles, and B.) remind that neuromuscular connection that is required in many of the lifts, or movements
I really want to do this one. I went to the doc today for pain in my shoulder and I was told I have an impingment. She advised against overhead presses, so is there anything I can do in lieu of?