3.5.2016

Saturday

SEAL TRAINING GRADUATION WOD!

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
10 Wall Balls
10 Jumping Pullups
10 Situps

Work Capacity

“Murph”
For Time
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

Solo or with partner.  Partners both complete the runs, but split the work of pullups, pushups and squats.  All but the runs can be broken up as desired.

Durability
Pumpkin bread and lemon blueberry loaf.  Yoga with Candy on Sunday at 3!

3.4.2016

SEAL Training graduation workout is Saturday at 8:30!  If you're participating in the Run to the Battle, stop by afterward and cheer on your teammates!  Coffee will be there, along with Paleo pumpkin bread and lemon blueberry bread from For His Temple Foods.  FREE FOOD, GUYS!  Although, I hear that I should have bribed you all with donuts and mimosas instead.  Ha!  I should have known better.  We can always walk to the gas station for honey buns and wine.

Friday

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
3 Rounds
3/3 Samson Stretch
Bear Crawl width + back
10 Walking Lunges
10 Frog Thrusters

Work Capacity
In 4 min
400m Run
ME DU

Rest 1 min

In 4 min
400m Run
ME Situps

Rest 1 min

In 4 min
400m Run
ME burpees

Durability
Yoga or active stretch.

3.3.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
10 Goblet Squats
10 Good Mornings
10/10 Windmills

Work Capacity
5/5 Supine to kneel (bottom of a TGU)
30 KB Swings
5/5 Kneeling Windmill (middle of a TGU)
30 KB Swings
5/5 Kneel to Stand (top of a TGU)
30 KB Swings
5/5 TGU
30 KB Swings

Durability
Yoga or active stretch.

3.1.2016

The 5am crew kicked the day off with some fantastic improvements on the assessment!  We saw some great stuff from everyone all day!  If you missed it today and would like to make it up, you can do the assessment any day this week during another class. 

Since we don't have a goal of the week to follow this week, I want you to look back on the goals you worked on during the last 8 weeks, and consider which ones made the biggest difference for you.  The box breathing, hydration, nutrition and sleep goals are physical goals that I encourage you all to stick with until they become habits!  The mental goals were practicing gratitude (week 5), setting a daily focus or goal each morning (week 6), positive internal dialogue (week 7), and to unplug for a full day to practice being in the moment (week 8).  Reflect back on which of these made the biggest impact for you and keep them going!  If you skipped over any of the goals during the past 8 weeks, I challenge you to go back and focus on them, one at a time.  

Tuesday

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
inchworms + pushup, length of gym
Inverted toe touch, length of gym
400m Run
Bear crawl, down and back
Squat skips, down and back

Work Capacity
For time
30 Thrusters (double KB)
15 Strict Toe to Bar
30 Wall Balls
15 Kipping Toe to Bar
30 Goblet Squats
15 V-Ups

Durability
2 Rounds
25 Good Mornings
200m Run

Yoga or active stretch.

Keep up with your journal!

2.29.2016

Coming up this weekend... our SEAL graduation workout on Saturday!  For 8 weeks, you have worked on skills to improve your concentration, mental toughness, work capacity and recovery. Come put your hard work to the test!  The final workout in the SEAL programming is Crossfit's Murph, so this is what we'll be doing.  You can choose to do this workout individually, or scale it back by completing it with a partner.  Remember, part of the SEAL training is about learning how to work as a team, so this is perfectly acceptable!  If you haven't been with us during the full 8 weeks of this program, I would especially encourage you to work with a partner.  The details of the workout, along with a sign up sheet, will be posted at the gym all week.  Be sure to get your name on there!  After the workout, you will have plenty of time to roll out and stretch, and then relax with some coffee and breakfast goodies.  This will be a longer workout than usual, so plan to spend a couple hours of your morning with us!  Candy will be following this up with a fantastic yoga recovery session on Sunday.  It's going to be a great weekend at the gym!  I strongly encourage you all to attend both days, to really reap the rewards of all the SEAL training you've completed.

Results on January 4. 

Monday

Final Assessment!  Compare your results with the first SEAL training workout from January 4. 

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles

Strength
5 Rounds
5 Double FSQ (modify to GSQ)

Work Capacity
For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar!  Modify with band, jumping pullups, or ring rows)

Durability
8 x 200m sprints with walk back

Yoga or active stretch.

2.27.2016

There will not be a yoga class tomorrow!  Candy will be in Shreveport at a yoga for athletes workshop.  She'll be back on Wednesday!

Don't forget that final assessments are coming up on Monday.  We will be repeating the first SEAL workout we did 8 weeks ago.  Hard to believe 8 weeks have passed!  We had a bunch of people do the assessment that day, so I want to see all of you there to re-assess! 

Saturday

Baseline
Box breathing/ rolling trouble spots
ROM drills

30-20-10
KB Swings
Air Squats
Situps

Work Capacity
800m Run

21-15-9
Double Thrusters
Pullups

800m Run

Durability
Yoga hip and shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.26.2016

Friday

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
3 Rounds
10 Sumo Deadlifts
10 Pushups
10 Situps

Strength
10 Rounds
3 Suitcase Deadlift

Work Capacity
In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time

Durability
100 Situps
100 Supermans

Yoga hip and shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.25.2016

Thursday

Baseline
Box breathing/ rolling trouble spots
ROM drills

3 Rounds
20 Walking Lunges
15 Good Mornings
Bear Crawl 10m

Work Capacity
Tabata
KBS
Pushups
Air Squats
Burpees

Durability
50 Weighted Situps

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.24.2016

Wednesday 

This is the final week of the SEAL training program... so what next?!  Well, we've had such great feedback from this programming, that we've decided we aren't ready to stop quite yet!  On Monday of next week, we will be repeating the first SEAL workout we did, which was your first assessment, so you can see how far you've come in the past 8 weeks.  We will stick with the SEAL style of programming throughout the week, and will have a big SEAL graduation workout on Saturday.  So mark your calendars!  On Saturday, March 5 at 8:30am, we will test the physical and mental toughness you worked so hard on building during this program.  There will be an individual and a partner option for the workout and a sign up sheet will be posted at the gym, so get your name on it!  It's going to be tough, but you know that with our crew, there will always be some fun involved, too. ;)

Some of the greatest parts of the SEAL programming for us were the very specific routines from start to finish... the box breathing, baseline, and post workout yoga and active stretching rituals.  In all my years of teaching these classes, I can safely say that this has been the first time I have had the entire class so actively participating in the pre- and post- workout sections so well!  So you better believe that we will be sticking with them!  We intend to keep many of the elements we learned and had great success with during the SEAL training program, and will incorporate the Strongfirst style kettlebell training that we love so much, as well.  I think these will go together seamlessly to provide some fantastic training for you guys!   

Baseline
Box breathing/ rolling trouble spots
ROM drills

400m Run
15 HRPU
400m Run
15 Double Push Press

Strength
10 Rounds
3 Push Press

Work Capacity
For Time
*5 Muscle Ups
50 DU
4 Muslce Ups
40 DU
3 Muscle Ups
30 DU
2 Muscle Ups
20 DU
1 Muscle Up
10 DU

*Modify muscle ups to 3 pullups + 3 dips for each rep.  For example, 5 muscle ups would modify to 15 pull-ups + 15 dips.  4 muscle ups would modify to 12 pull-ups + 12 dips, etc

Durability
Recovery run in whatever time remains.

Yoga shoulder mobility.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.

2.23.2016

Tuesday 

Baseline
Box breathing/ rolling trouble spots
ROM drills

5 Rounds
200m Run
3 Cleans + 3 FSQ + 3 Push Press
Repeat other side
3 Pullups

Work Capacity
3 RFT
10/10 Snatches
200m Shuttle Sprint (50m and back x 2)

Durability
3 Rounds
400m Run for time
Rest 2 min between sets

Yoga or active stretch.

Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.