RX THE WOD

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#)

I put the new, tougher training format to the test today. Like I outlined yesterday, the program structure follows the SealFit method of 5 workout components.
Typically the local CF box already programs 2-3 of these parts and then a short second evening WOD can quickly complete the missing elements.
Today our local gym had an extensive mobility, baseline, strength and metcon session, so there were only 2 SealFit components left to add to them in the evening. All in all still should fit in a normal hour session if pressed for time. All components were as programmed today by the CFDV box or the SealFit main site.

Baseline: [CFDV]
– 15 minute mobility, ROM
– 400m run then 3 rounds of 5 pushups, 5 ring rows and 10 air squats

Strength: [CFDV]
– 5-3-3-3-1 Thrusters [95, 115, 135, 155, 165]

Work Capacity: [CFDV]
“Fran”
21-15-9
– thrusters 95lbs
– pull-ups
[6:45]

Stamina: [SEALFIT]
5 Rounds, not timed:
– 10x Back squat (115#)
– 25x 4-count mountain climbers
– 50m farmers carry (53#)
[9:30]

Durability: [SEALFIT]
10 Rounds for max distance – 60 second row, 60 seconds rest. 100x 4-count flutter kicks, 100x leg levers.
[2516 meters row]

Every few months I reflect on programming. Especially in the summer months when travel requires dropping in to several boxes and taking programming off the web.
SealFit’s 3 heavy, 3 lighter day setup is the toughest out there. In many ways it can provide a general framework for all advanced programming.
The structure allows for CF WODs to be easily integrated into it but also adds the extra push especially in stamina and endurance where the average 10-15 minute WODs fall short for me.

To summarize the detailed SealFit program by Mark Divine – here is a way to put it to work next to the normal daily WOD:

Monday / Wednesday / Friday
– Strength, Stamina (AM)   [load and volume – not timed]
– Work Capacity (timed) / Durability (not timed) (PM)   [CF Metcon, CF Endurance]
Tuesday / Thursday / Saturday
– CF Regular WOD or Endurance
Sunday
– Recovery

For example, on Monday, Wednesday or Friday I can take the CF WOD as programmed by the local box and augment the pieces missing. If it was Metcon with some lifts then later I can add some Durability and Stamina sections to make it a full SealFit day.

Today’s WOD augmented with SealFit

Baseline:
[SealFit] 30-20-10 reps of Wall ball, sit up  [3:48]

Work Capacity:
[SealFit] “Trevor”  [25% of the volume of the team of 4 version]
* 75x pull ups
* 100x push ups
* 125x sit ups
* 150x squats
[15:18]

Durability:
[CF Endurance] 60 minutes mountain biking in Ridley Park (below)

As anniversaries go, this one is quite visceral. As this blog can attest, every single day of the last two years lived up to the commitment of doing CrossFit as prescribed. Rx.
Over the next couple of days I will go back in time and redo some of the early WODs to see how far I’ve come.
To start the week of celebrations, I kicked it off with another SealFit WOD. Living Tough.

WOD SealFit 2013.06.21
No breaks between sections
Baseline:
Run 400m, 20x burpees, run 400m, 20x KB sumo deadlift high pull.
[6:45]
Work Capacity:
Complete the following for time:
* 50x sandbag get ups
* 50x sandbag step ups
* 50x sandbag clean and press
* 50x sandbag squats
* 800m sandbag run
[22:05]
Strength:
Deadlift (Deload wave) – Warm up then, 60% x 5 reps, 65% x 5 reps, 70% x 5+ reps. (250,270,290)
Stamina: 5 rounds, not timed: 10x deadlift (225#), 10x bent over row (95#), 30 second handstand hold.
Durability: 3 mile run @ moderate pace. 50x V-ups, 30x Good mornings (45#)