by Mark Divine
Prana
Jan 24 2012 in Workouts by Mark Divine
Baseline: ROM drills. 30-20-10 reps of wallball, sumo deadlift high pull @ 24kg KB.
Work Capacity: 15-14-13…1 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up.
Durability: 1x800m sprint, 2x400m sprint(:45 interval), 4x 200m sprint (:30 interval), 6x100m sprint (:15 interval). Active stretch or Yoga.
Equipment: Wall Ball, Oly Set,Pull-up bar, KB. Prana is life force (in the ancient Sanscrit language). We should strive to increase our life force with each WOD. This means we must leave the WOD energized and not utterly depleted. There is a fine line to walk with these Operator WODs – if you are new to them and leaving wasted each time, then you must break them up into two training sessions, or scale them down. Also take a break when your body indicates it is too exhausted to “hit it hard.” It takes awareness and intent to train well. Good luck! Train hard, stay safe and have fun –Mark Divine
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For the work capacity, is it 1 rep from squat then the 15 kb swings and so on. Then 1 rep then 14 then 1 and 13 and so
On?
15 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up; 14 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up; 13 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up.., and so on.
I believe the WC is 15 rounds, each with 15,14,13… reps of squats, swings, burpees, and situps. So you’ll do 15 rounds, starting at 15 reps of each, and ending up on your final round doing 1 rep of each.
Insane workout today. Been doing Sealfit for about 4 months and this is the toughest workout I can remember since “Tico” on December 5th. Thanks for the good programming coach.
33 minutes almost RX (dropped the 12 and 11 sets after my heart nearly popped on the 15, 14, 13). Probably would have been close to 40 minutes with all sets.
Question for the group… what kind of rest do you take between sets with a workout of this capacity? I know its supposed to be nearly non-stop, but with the back to back double digit rep sets, I can’t help but take 15-20 seconds between most sets. I also sometimes find myself needing to break up and individual set to hit the RX reps (ex: 10 and 5 to make a 15 rep set). Just wondering if anyone has any breathing or relaxation tips to push through the workout with more speed without sacrificing form.
I do not understand how to do the interval sprints. Can someone please explain it for me?
run 800m- 1 min rest, 400m- 45 sec rest, 400m- 45sec rest, 200m- 30 sec rest.., and so on.
Awesome, thanks!
If you have been doing SEALFIT for 4 months, then there is no way in hell this has been the hardest workout. Haha.
I’ve been doing Sealfit for 4 months, but I started from a no crossfit experience background, so I was only doing 2 workouts a week at about 60-70% of RX for the first month or so. I now to 3-4 a week at 80-100% RX, so I haven’t done every single workout for 4 months.
That being said, I think these very high rep WC programs are some of the hardest. Any time the WC goes over about 20-25 minutes, it gets intense. I did the math out of curiosity and this workout was 480 reps in a 30-40 minute time span. Might not be the haviest workout or the most technical lifts, but any circuit that starts out with a 60 rep superset is pretty legit!
Matt, a good rule, which I follow, is two or three deep breaths. After you complete the yoga breaths, get back on the grind. Pace yourself and make those breaths count. Though, try not to take any breaks. Ha.
Off to BUD/s today. Thanks for the WODs, coach. You’re the man.
GET IT DYLAN!!!
Work Capacity- 31:20
WC – 26:44
I nailed this shit with 135 for the FS. Pretty decent. Matt, keep up the hard work.
WC 26.31
WC: 33:05
I also threw my Bowflex dumbell on the KB swing and destroyed it not cool. Guess its time to get some KB’s.
When they left, I felt as if I had lost my arms. I was so sad that I lost my appetite .Al-Maghrabi then flew to Manila to look for two other Filipino owekrrs to replace the ones who had left. Previously, he had tried owekrrs of different nationalities but they did not impress him. There is no comparison between Filipinos and others , he says. Whenever I see Filipinos working in the Kingdom, I wonder what our life would be without them.Saudi Arabia has the largest number of Filipino owekrrs 1,019,577 outside the Philippines. In 2006 alone, the Kingdom recruited more than 223,000 owekrrs from the Philippines and their numbers are still increasing. Filipinos not only play an important and effective role in the Kingdom, they also perform different jobs in countries across the world, including working as sailors.They are known for their professionalism and the quality of their work.Nobody here can think of a life without Filipinos, who make up around 20 percent of the world’99s seafarers. There are 1.2 millionFilipino sailors.So if Filipinos decided one day to stop working or go on strike for any reason, who would transport oil, food and heavy equipment across the world? We can only imagine the disaster that would happen.What makes Filipinos unique is their ability to speak very good English and the technical training they receive in the early stages of their education. There are several specialized training institutes in the Philippines, including those specializing in engineering and road maintenance. This training background makes them highly competent in these vital areas.When speaking about the Philippines, we should not forget Filipino nurses. They are some 23 percent of the world’s total number of nurses. The Philippines is home to over 190 accredited nursing colleges and institutes, from which some 9,000 nurses graduateeach year. Many of them work abroad in countries such as the US, the UK, Saudi Arabia, the United Arab Emirates, Kuwait and Singapore.Cathy Ann, a 35-year-old Filipino nurse who has been working in the Kingdom for the last five years and before that in Singapore, said she does not feel homesick abroad because I am surrounded by my compatriots everywhere.Ann thinks that early training allows Filipinos to excel in nursing and other vocations. She started learning this profession at the age of four as her aunt, anurse, used to take her to hospital and ask her to watch the work. She used to kiss me whenever I learned a new thing. At the age of 11, I could do a lot. I began doing things like measuring my grandfather’s blood pressure and giving my mother her insulin injections, she said.This type of early education system is lacking in the Kingdom. Many of our children reach the university stage without learning anything except boredom.The Philippines, which you can barely see on the map, is a very effective country thanks to its people. It has the ability to influence the entire world economy.We should pay respect to Filipino owekrrs, not only by employing them but also by learning from their valuable experiences.We should learn and educate our children on how to operate and maintain ships and oil tankers, as well as planning and nursing and how to achieve perfection in our work. This is a must so that we do not become like Muhammad Al-Maghrabi who lost his interest and appetite when Filipino owekrrs left his flower shop.We have to remember that we are very much dependent on the Filipinos around us. We could die a slow death if they chose to leave us .Hey! isn’t it enough for us to be a proud filipino? If you are a real filipino,you can feel it!And to the non-filipinos,think about it.