Today finally came the time when my young daughter’s explorations took her to parts of the world where I had never been. In this case to Ecuador, the Andes, the Amazon and the Galapagos. They are doing service projects in animal habitats and teaching in schools and – like all CrossFitters – finding ways to fit CF into the Amazon.
Meanwhile back in Philly, I got a day more experience with the CrossFit / SealFit hybrid training. While operators may do this kind of workout 6 days a week, I will stick to the 3+2 day CF format for better recovery.
Baseline: [CFDV]
– 400m run
3 rounds
– 15 goblet squats 53lbs
– 10 pushups
– 5 pullups
Strength: [CFDV]
– Backsquats 3×5 [225]
– Shoulder presses 3×5 [115]
– Clean 5×3 [165]
Work Capacity: [CFDV]
5 rounds for time:
– 100m sprint
– 1 min rest
[5:37]
Stamina: [SEALFIT]
Chipper, not timed:
– 40x Push press (95#-135#/65#-95#),
– 100x ring rows,
– 800m Farmers Walk 135#
Durability: [SEALFIT]
2 mile recovery run then
3 Rounds –
– 10x strict toes to bar,
– 20x seated russian twist (25#),
– 10x WTD back extensions (45#/25#)
