I found a 2-year old photo of my first CF basement gym. It is surprising how little additions were needed in all this time. In my golfing days 2 years would mean a couple of new clubs or some magic gizmo that improves the swing.
In CF the original equipment can still do the trick. I did add a rower and some weights but otherwise the box is as it was back then. Except I am not. In today’s deadlift I used up all the barbell plates for the max rep – so I guess more shopping may be needed after all.
In all fairness, over the years my Reebok shoe collection expanded too, as did the rolls of Rocktapes and various CF Box T-shirts.
SealFit WOD
[total time about 1h 35m]
Baseline
2 rounds:
20x Wall Ball throws,
20x Wall ball sit-ups,
20x wall ball squat cleans
Strength
Work up to a new 1 RM deadlift
Stamina
Chipper, not timed:
35x Deadlift @ 185#
100x 2-count jumping lunges,
800m double kettlebell carry (instead of buddy)
[25:27]
Work Capacity
Complete 50-40-30-20-10 reps of the following…
– KB swings – 50#
– Dips
– Ball slams – 20#
[12:58]
Durability
4x 400m sprint (1:1 work to rest)
