SOF Wod

/

I pulled from the SealFit SOF workouts today.  I was in the mood for a long grind full of bodyweight work.  I found what I was looking for:

Complete as many rounds as possible in 30 minutes of the following…

50m Weighted walking lunge (use any weight you have access to) We mostly used 45-60 pound sandbags

20x push ups

20x 4-count flutter kicks

*At the 15 and 30 minute mark, stop what you are doing and run 800m or row 60 calories

This one was simply a grind.  Good mental toughness training as it was quite boring as well.    I would definitely say that this one will definitely not go on the list of favorites or even one that I might return to, however, the work was valuable and was reminiscent of a Goruck event, 20 x or Kokoro.  Just endless, mundane, routine bodyweight and ruck work designed to grind you physically and mentally. 

Make everyday Thanksgiving...except for the 10,000 calories

/

It is true...Gratitude changes everything.  Be thankful for what you have and you will find that you have so much more to be thankful for.  Live with an attitude of gratitude and the rest will take care of itself.

If I could suggest one thing to anyone to incorporate into their daily routine every single day to improve their health, fitness, financial situation and overall happiness it would simply be to start each day by saying thank you for what you have.  There is always something to be thankful for.

Thanksgiving is my favorite holiday because it reminds so many of us that we should be thankful for what we have but for many, it is fleeting.   I challenge you to try to make everyday Thanksgiving, just dont eat 10,000 calories every day.  Give thanks continually.

Workout:

Many or us met at Rennasance Park to do this one that I came up with a long time ago:

For time:

24 Push-ups at first corner

Crossovers on pier

10 Burpees at end of pier

24 Push-ups in second corner

24 Box Jump

24 in.s on picnic tables

24 Push-ups in 3rd corner

100m Burpee Broad Jump across bridge

24 Push-ups on 4th corner

50 Body Rows on railing by stairs

Go down stairs and come up big steps anyway possible

100m Bear Crawl up hill X2

Second round- All reps by 1/2

12 Push-ups Crossovers

5 Burpees Crossovers

12 Push-ups

12 Box Jump 24 in.s on tables

12 Push-ups

100m Burpee Broad Jump across bridege. Take 2 steps after hop

12 Push-ups

25 Body Rows

Go down stairs and up big stairs

100m Bear Crawl up hill

Done!

I challenge anyone to get this under 20 minutes.  No one has done that yet at the RRL.

I stayed back this morning and nursed my injured back with this one:

Airdyne

:30 work at max effort

:30 rest

go for 20 minutes and dont let any round go under 70 RPM


Team workout

/

RRL Warm up

 

Thruster
5-3-3-1-1
Work up to a 1 rep max

then


Team workout

In teams of 2

AMRAP 20 Minutes

5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.


I suggest that each team has sidewalk chalk.  


Easy day

/

Yesterday was pretty tough with the Overhead squats and Nancy in the morning then lifting with Hayden and Brice in the afternoon.  The session was pretty good with work on cleans off the blocks, jump back squat to full squats, clean pulls and snatches off blocks.

I felt it this morning a little, not with soreness, but just being tired. 

It was raining this morning so I rescheduled the sandbag workout I had for today and put in a simple but effective deck of cards.

Original Deck of cards:

Spades=Burpees

Clubs=Pushups

Hearts= Situps

Diamonds=Squats

Joker 1= 1 minute Plank

Joker 2= 30 Vups

 

We followed this with a nice Yoga session concentrating on our hips.