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aussiedoc
Adelaide
Party Hard - Train Harder
Interests: SEALfit, genealogy, making the most of everyday
Recent Activity
WOD: assisted pullups, 20kg C&J (partial depth squat still) 15:47
Strength: partial depth front squats
Stamina: subbed towel pullups for rope climb (15 per climb) heels on bench, pushups pike position on ball
Endurance: no partner but did 1 mile walk with 20kg plate
Commented Aug 21, 2010 on Friday 359 at SEAL FIT Coaching
Friday 359
Warm-up: JA's, 20-med clean and throws to 10' target, 10-strict DH pull-ups or attempts. WOD: Three rds of 10 Clean &Jerks, 20-pull-ups, 2-hill shuttle runs. 3) 135/95, 2) 105/80, 1) 65/45. Strength: Squats 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 80%. Stamina: 5rds of 1-rope climb, 10-HSPU, 15-box jum...
Forgot to post time for 10K: 1 hr 23 min
Commented Aug 20, 2010 on Thursday 358 at SEAL FIT Coaching
Thursday 358
WOD: 2000 meter sidestroke swim with fins. Strenght: Bench Press, 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%. SUB: 500 4-count flutter kicks. Endurance: 10K ruck march w/45lbs.
WOD: 21:47. Snatches r'xd. Stamina: subbed L-hangs (1min for every 5 skin the cat), 10 K to E, back ext ok. Didn't time. Endurance: 5km row 25:17
Commented Aug 20, 2010 on Wednesday 357 at SEAL FIT Coaching
Wednesday 357
Warm-up: Joint Articulations, three rds of 10-jumping squats, 20-push-ups. WOD: "Coe" Ten rounds for time of 10-reps of Thruster's, and 10 Ring push-ups. 2&3) 95/65, 1) 55/35. Strength: Snatches 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85% Stamina: 5rds of 5-skin the cats, 10-toes to bar, 20-back ext...
No pool, so skipped WOD (v busy today at work anyways).. Strength, SUB, End r'xd (25% BW)
Commented Aug 19, 2010 on Thursday 358 at SEAL FIT Coaching
Thursday 358
WOD: 2000 meter sidestroke swim with fins. Strenght: Bench Press, 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%. SUB: 500 4-count flutter kicks. Endurance: 10K ruck march w/45lbs.
Physio's program for warmup. WOD: 90 reps. Strength: r'xd. Endurance: Made it to a pool- r'xd (I assumed travelling for the drown proofing was bobbing up and down surface to bottom across the pool- v relaxing!).
Commented Aug 18, 2010 on Tuesday 356 at SEAL FIT Coaching
Tuesday 356
Warm-up: JA's, 15-handstand push-ups. WOD: Min on the min complete a push-press, every min add a rep until failure, repeat last set, subtract a rep every min on min until completion. 1-2-3...10, 10-9-8... 75% of 1 rep max shoulder press. Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 3) 5+ ...
Nothing in the gas tank by the end :) of this one.. WOD 18:02 (power snatch- no deep squats yet). Strength r'xd. Stamina: runs on trainer and wall ball squats 9:50. Endurance (elliptical trainer) 19:26
Commented Aug 17, 2010 on Monday 355 at SEAL FIT Coaching
Monday 355
Warm-up: JA's, 30-box jumps, 20-single arm snatches each arm. WOD: Three rounds of 30-squat snatch, 30-wall ball, 400 m run. Men 75 & 20, Women 55 & 16. Strength:Deads-lifts, 1) 5 x 65 2)5 x 75 3) 5+ x 85 Stamina: 4 x 50 squats / 400 m run. Endurance: 3-mile run
Thank you!! Much needed. Just a physio session and Yoga class after work tomorrow..
Commented Aug 15, 2010 on Sunday 354 at SEAL FIT Coaching
Sunday 354
Rest day
I did 3 x 500 4 count flutters- did I read this wrong?? Paying for it now...
Commented Aug 15, 2010 on Saturday 353 at SEAL FIT Coaching
Saturday 353
WOD: Run 1-mile, swim 500 meters, run 1-mile, swim 500 meters, run 1-mile, swim 500 meters. If you dont have a pool do 500 4-count flutter kicks. If you dont know what 4-count is then bang your head against a wall and curse your parents!
Ater yesterdays abs... well, I did curse 'cause I had to do flutter kicks as well, lol! All good fun. Total time 1hr 14 min. Have a good weekend everyone- mine is almost over..
Commented Aug 14, 2010 on Saturday 353 at SEAL FIT Coaching
Saturday 353
WOD: Run 1-mile, swim 500 meters, run 1-mile, swim 500 meters, run 1-mile, swim 500 meters. If you dont have a pool do 500 4-count flutter kicks. If you dont know what 4-count is then bang your head against a wall and curse your parents!
RIP.. thoughts & prayers with family & friends... Thank you for such a great workout- gut buster but all u can do is grit your teeth and go for it! WarmUp & cooldown- subbed in physio's routine, roller etc.
WOD 12:45 (kept to lighter weights- no full squat yet, and stepped up box jumps).
Strength: almost parallel & kept it lite (15-25kg)
Stamina: walking lunges hurt so switched to wall ball squats (250 reps) & subbed 100m x5 jogs for carry (as per physio)
Endurance: 10 x 50m jogs & was I right to do 24 reps of each ab exercise for 24 rounds (576 reps)?? They took just over an hour...whew!
Totally enjoyed today.. especially the end! Thank you!
Commented Aug 14, 2010 on Friday 352 at SEAL FIT Coaching
Friday 352
Warm-up: JA's, 10-50% deads, 10-jumping wall ball, 10-squat box jumps, 10-deep ring dip holds. WOD: "ADAM BROWN" Two rounds for time of 24-reps of the following: Deadlift (295/185), Box jumps (24"), Wall Ball (20/16), Bench Press (195/95), Box jumps (24"), Wall Ball (20/16), Squat Clean (145/1...
Did 'PayBack" 8 mile ruck with 20lb load- missed a couple of days as work has been crazy & full on... given the hip a bit of rest too and it feels good! The article on Human Performance was very interesting, and will take a few more reads to digest properly!
Commented Aug 12, 2010 on Thursday 351 at SEAL FIT Coaching
Thursday 351
REST DAY!!! Massage, ice, roll and just get the blood moving today! My chicken legs are screaming at me right now too! Spend a good 30 minutes massaging and stretching today. If possible do it twice. The future of warfare is an interesting thought. Throw in the factor of human performance an...
5x3 regular deadlift (1 legged off the menu) + BodyBalance session (tai chi/pilates/yoga mix). No kipping yet so regular pullups too. Thanks Chris- interesting background. Me, I'm just Celtic/Norman (aka Vikings), both known for their sweet 'n loving natures lol..
Commented Aug 10, 2010 on Tuesday 349 at SEAL FIT Coaching
Tuesday 349
Warm-up: 10 knees to elbows, 10 toes to bar and 5 chin-ups for 3 rounds. Really get a full range of motion throughout the movments. Shoulder and hip mobility drills are definitely in order today. Spend some time on the hamstrings while you’re at it. Grab a bar and get a feel for 1 legged d...
Endurance: physio gave green light for longer runs (200m intervals) at 60-70% pace so did 8x200m. Back squats done as box squats with lite bar. Weighted situps r'xd.
Commented Aug 10, 2010 on Monday 348 at SEAL FIT Coaching
Monday 348
Warm-up: Start with a good set of 15 squats holding the bottom position after to focus on hip mobility. Move straight into hip mobility drills and work the posterior chain and lower body. Once the body is warmed up, grab a bar and start light. Work your way up incrementally and take your tim...
Continuous clock; Negatives for pullups & modified burpees, Total time 19:08. Also did the squats (100/75/50/75/100) and situps (500) from Squat That workout (squats still not full depth- did with ball against wall and some from kneeling on floor). James- thanks for the links and comment, so true.
Commented Aug 8, 2010 on Saturday 346 at SEAL FIT Coaching
Saturday 346
Warm-up: pull a slow 250 meters on the rower or a slow 400 meter run. Mount the bar and knock out 15 pull-ups. Work for about 15 minutes on hip mobility and lower extremeties flexibilty. When you’re ready, start slow and keep a steady pace througout! WOD: 1000 meter run or 800 meter run, 20 b...
duh.. my maths needs work- total time 15:36!
Commented Aug 7, 2010 on Friday 345 at SEAL FIT Coaching
Friday 345
Warm-up: 3 continuous sets of 10 pull-ups and 15 push-ups. Stop for some shoulder and hip mobility drills before a solid block of working that lower back. Grab a kettle bell or dumbbell and get some swings in. Move onto a light bar for a deadlift review and/or warm-up. When you’re ready for...
Take care of yourself Braeden! Really enjoyed this one! Thanks James! Really pushed the runs on elliptical trainer (splits 2:10/2:14/2:20/2:22 Total 9:06). Lite DB (2x15lb) and managed to jog for a couple of the 200m legs (time: 6:30). Total WOD time 12:36. Plus yoga class, ball & roller etc- injured adductor a little sore, but not too bad. Have a great weekend- off for a 'girls night out'.. tomorrow could be ugly..
Commented Aug 7, 2010 on Friday 345 at SEAL FIT Coaching
Friday 345
Warm-up: 3 continuous sets of 10 pull-ups and 15 push-ups. Stop for some shoulder and hip mobility drills before a solid block of working that lower back. Grab a kettle bell or dumbbell and get some swings in. Move onto a light bar for a deadlift review and/or warm-up. When you’re ready for...
James, Ashtanga yoga is really good for active people- very physical. My day is almost over- weekend so close I can taste it! Hope everyone has a good one too..
Commented Aug 6, 2010 on Thursday 344 at SEAL FIT Coaching
Thursday 344
Rest and recovery day- Hit that roller and stretching for a good 30 minutes. If you have specific aches and pains focus on them for a good 5 – 10 minutes for each. Get out and play today. Keep the impact on the system to a minimum. Pre-BUD/s: 100 dead hang pull-ups as fast as possible. Warm...
@ J ~ I tune out the mystical crap, lol! and most of the ones who are doing it are vegetarians- totally whacky... can u imagine a life where u don't sink your teeth into a big juicy steak?? Pilates is like yoga without the touchy feely nonsense- might be better?? I'm trying out both... keep u posted!
Commented Aug 6, 2010 on Thursday 344 at SEAL FIT Coaching
Thursday 344
Rest and recovery day- Hit that roller and stretching for a good 30 minutes. If you have specific aches and pains focus on them for a good 5 – 10 minutes for each. Get out and play today. Keep the impact on the system to a minimum. Pre-BUD/s: 100 dead hang pull-ups as fast as possible. Warm...
Roller, cricket ball (ouch), & Yoga session on the agenda for today after work. I'm waiting on delivery of 'SEAL of Honour' - only just available in Australia. Have a great day!
Commented Aug 6, 2010 on Thursday 344 at SEAL FIT Coaching
Thursday 344
Rest and recovery day- Hit that roller and stretching for a good 30 minutes. If you have specific aches and pains focus on them for a good 5 – 10 minutes for each. Get out and play today. Keep the impact on the system to a minimum. Pre-BUD/s: 100 dead hang pull-ups as fast as possible. Warm...
warmup run on trainer 7:12. WOD 21:45 (modified cleans, squat jumps- partial depth still at this stage). Endurance with 25lb.
Commented Aug 5, 2010 on Wednesday 343 at SEAL FIT Coaching
Wednesday 343
Warm-up: 1 mile slow run, stretch after and spend a few moments on the shoulders. WOD: Straight through for time with 2 DB (30 - 40 lbs men, 15 - 25 lbs women) 40 x DB military press 40 x DB bent-over-row 40 x DB cleans (must touch ground) 40 x DB sit-ups (1 x DB overhead) 40 x pull-ups 40 x D...
Had to do this today- too sore yesterday & long day at work... Lite bar, modified thrusters and band for pullups.Time 5:17
Commented Aug 4, 2010 on Tuesday 342 at SEAL FIT Coaching
Tuesday 342
Benchmark- Fran 21 – 15 – 9 reps of thrusters (90 lbs men, 65 lbs women) and pull-ups. Fast and furious! Pre-BUD/s: Fran the pyramid 9 – 15 – 21 – 15 – 9 reps of thrusters (90 lbs men, 65 lbs women) and pull-ups Coach’s comments: Equipment needed- Olympic bar, weight and a pull-up bar. The wo...
PM Added in 3 mile run (on elliptical trainer) in 19:53
Commented Aug 3, 2010 on Monday 341 at SEAL FIT Coaching
Monday 341
Warm-up: Spend at least 15 – 20 minutes warming up the shoulders. After shoulder rotations and some hip mobility drills, grab a bar and start light. Work full ranges of motion from the bottom of the lift to the top with an exaggerated active shoulder at the top. Start light with the weight a...
Endurance: Subbed 800m run for each 200m swim (no pool access- used elliptical trainer) & did 8 x 100m run sprints on the flat (no pain!!). Strength: 2 sets with 25kg and 1 set with 30kg. Broke pushups/squats into 10/20 x 10sets (not full depth squats yet). Plus Durability from Tire Fire..phew...
Commented Aug 3, 2010 on Monday 341 at SEAL FIT Coaching
Monday 341
Warm-up: Spend at least 15 – 20 minutes warming up the shoulders. After shoulder rotations and some hip mobility drills, grab a bar and start light. Work full ranges of motion from the bottom of the lift to the top with an exaggerated active shoulder at the top. Start light with the weight a...
Modified... runs of E/Trainer, mini-lunges for walks, band pullups. The back extensions were killers- had to be v careful and took my time with them. Time 11:37 No overhead squatting at this stage- did front squat, partial depth, lite weight only- pain free.
Commented Aug 1, 2010 on Saturday 339 at SEAL FIT Coaching
Saturday 339
Warm-up: Start off with an 800 meter run (or twice around the block) and mount the pull-up bar. Hang for four rounds of 15 seconds moving back and forth between a solid active shoulder position and a relaxed hang. Drop off and grab a broomstick or piece of PVC and move those shoulders through ...
Rehab so still modifying. Warmup on elliptical trainer, did L-tucks. WOD 21:30 (band pullups, modified burpees & thrusters had to be mini-squat and push press movement- won't be deep squatting any time soon..grrr). Endurance- lowered weight to 25lb and was pain free!! (treadmill, no incline).
Jill, so glad your little lad is coming good... we're all pulling for you.
Commented Jul 31, 2010 on Friday 338 at SEAL FIT Coaching
Friday 338
Warm-up: Warm up 1 mile run followed by 2 rounds of hip mobility drills and shoulder dislocates. Work rounds of 6 – 10 seconds on and 1 minute off of L-sits for a total of 1:30 seconds. Finish up with a solid 5 min of stretching. WOD: “Blackjack” 7 rounds for time of the following: 7 Thrusters...
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