by Mark Divine
Excell
Nov 14 2011 in Workouts by Mark Divine
Baseline: ROM Drills & Grinder PT 15 minutes
Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Strict Press
Stamina: Chipper: 20 x Press @ 70% 1RM, 50 x Renegade Row (2 x 40# DB), 800M Farmer’s Carry (2 x 55#KB)
Work Capacity: 5 minutes rest between:
(1) 3 rounds for time: 20 x Squat Clean (105/65#), 20 x Push Press (105 /65#), run 400M
(2) 100 x Burpee-pull-ups for time
Durability: max sit-ups in 3 minutes. Warrior Yoga: Extended Hip Mobility Drill & Breath awareness
Equipment: Welcome to week 3 in November training cycle. Next week is turkey week, so we will prepare accordingly (whatever that means…for me long hard workouts are a good idea…how about you?). Train hard and stay safe. –Mark Divine
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long, hard workouts? i thought we’ve been doing them!
Bring it on, coach.
Just started Sealfit to get ready for SF selection in February. And was wondering is the “Baseline” a workout out. Or just a brief statement at what we are working. Like ROM Drills and PT Grinder for 15min. what is this?
@Colman: the baseline is part of the workout, consider it the warm up
baseline is to get your heart pumping.. just like Darren said a warm-up
Tri State ToughMudder this weekend.. more than prepped for it due to SealFIT workouts..
big thanks…
back to it.
What is a strict press and a renegade row?
Disregard…found it
For the press are we adding weight each time or going for time?
the strength portion is your meathead time. take your time and add appropriate weight each set
Hey guys I’m wanting some more opinions on this, I’ve come up with a new training regiment for myself, and I want to know what you guys think. Here goes:
Week 1: SEALfit
Week 2: crossfit endurance
Week 3: crossfit
Week 4: sealgrinder pt
At the end of week 4, you restart the process. I want to know if you guys believe this is a good or bad idea, thanks guys!
Blake,
Go on Crossfit Endurance and watch the video called “White Board Wednesday.” It speaks to your question exactly and references SEALFIT by the way. Quick summation don’t mix programs, he refers to being “that guy” and says don’t be “that guy”
On CFE last week (I think it was black board Wednesday) they had a very interesting article about sticking with one program, how you would get better results sticking with a program (CF,CFE,SF,CFFB) versus bouncing around between different CF programs. Something to check out.
My bad, White board Wednesday. I stand corrected.
Keep it coming, wrirets, this is good stuff.
can someone post the link to the whiteboard Wednesday video? thanks!
White board Wednesday ” Program Mixing”
http://www.youtube.com/watch?v=q4qGOmNfWEU&feature=player_embedded
here you go Mark.
http://www.youtube.com/watch?v=q4qGOmNfWEU&feature=player_embedded#!
Heck yeah this is exactly what I neeedd.
A few years ago I’d have to pay someone for this inforamiton.
http://www.youtube.com/watch?v=q4qGOmNfWEU&feature=mfu_in_order&list=UL
http://www.crossfitendurance.com/c-mid-week-4/
A wnodreful job. Super helpful information.
http://www.youtube.com/watch?v=q4qGOmNfWEU
Here is the link to the video. Great stuff. http://www.youtube.com/watch?v=q4qGOmNfWEU&feature=player_embedded
Do you think it would hurt to try for 1 revolution? Cuz I’m giving the endurance a try. I might be signing up for a 50 k run December 31, do you think I should stick with cfe until then to get my running up to speed?
blake, just pick one and stick with it. Better to do the race and crush it then dick around and waste a month of training before hand trying your own mix of things that the Coaches of other programming masterminds reccomend not doing at all. But in the end its up to you
Here you go Coach. The Whiteboard Wednesday video:
http://www.youtube.com/watch?v=q4qGOmNfWEU&feature=player_embedded
Here’s the link to that Whiteboard thing…
http://www.youtube.com/watch?v=q4qGOmNfWEU
For the most part when you mix programs you end up missing out on the benifits of each of the programs your mixing.
More importantly, your 50k is in 6 weeks. You are not going to reap any benefits from the CFE program by doing 1-2 weeks of it. If you want, switch to CFE program for the 50k. But even 6 weeks isnt going to really prepare significantly more than you are or are not already prepared
waiting for the 1RM weighted muscle-up
Hey guys first time poster,
Been into seal fit for about 3 months now and am really enjoying it!
Being able to find a programme that suits my work ( clearance diver ) has been
awesome, feeling my strength go up, and keeping mobility and speed as high as ever
is a real sign that sealfit works!
Cheer from AUSCDT ONE!!
This is what we need – an insight to make eevyrone think
This shows real expertise. Thanks for the awnser.