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Join us for a Fitness retreat in San Diego

Tuesday, 03.09.10: Wally

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Pre-order the first ever SEAL FIT T

Warm Up:  15-12-9 thruster (45#), pull-ups

Work Capacity:  5 Rounds for time:

  • Run 800M
  • 12 Dead Lift (225# / 135#)
  • 2 Rope ascents
  • Row 500M

Durability:  50 GHD sit-ups.  50 GHD hip extensions.  Yoga or Active Stretch 15 minutes.

Mental Toughness challenge:  Keep your row pace under 1:55 for each 500M.  Many people have the desire to be a warrior or elite athlete, but only a few have the will to prepare their minds and bodies, and to stay the course to mastery.  Desire is simply the first step in the long, and sometimes lonely, pursuit of excellence. 

Equipment required:  Oly set, rope, pull up bar. Sub 6 pull-ups for 1 rope ascent.    Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

 

17 Comments:

1. Any subs for rope ascensions and rowing?
Comment by Adam leon — March 9, 2010 at 12:49am
2. Seriously man, just read the entire post. The pull up portion is right in there.

"Sub 6 pull-ups for 1 rope ascent."

As for the row, have you ever done a workout like sealfit or crossfit? I don't know how many times I've seen people ask this question.

You can do sumo deadlift high pull's if you want, or just run another 1/4 of a mile. 50 SDHP is the sub for 500m row.
Comment by zpm — March 9, 2010 at 5:13am
3. Subbed rope ascents with 15x towel pull-up for each round.

52:24
Comment by ArcLite — March 9, 2010 at 6:03am
4. Another day of pain. I like the "goal" paces on todays and yesterdays workouts. They really help me push myself. Keep it up, guys!
Comment by Max — March 9, 2010 at 7:44am
5. Adam- I had the same thing come up a while ago. I used 6 towel pull-ups. They simulate the gripping action needed better than regular pull-ups.
1:55 rowing? Whoa, i better step up my pace.

Comment by Travis — March 9, 2010 at 9:15am
6. Amateurs practice until they get it right. Professionals practice until they can't get it wrong. Read everything until you "google" your question on here.
Comment by jd82 — March 9, 2010 at 11:37am
7. @ jd82 - well said!
Comment by justin(FightsWithAir) — March 9, 2010 at 11:48am
8. I'd love to do this workout, but there just isnt anyway given the setup of my "globo" gym. I did an older sealfit workout that I missed today as a replacement (2/10 FROG)

Lets go guys, you can all row 1:55 pace per 500m. Thats a mental block not a physical one.
Comment by rich (aka put up) — March 9, 2010 at 12:28pm
9. Rich:
What resources are you looking at for your Paleontology Diet.....besides just a Google search
Comment by Joseph Luncford — March 9, 2010 at 1:06pm
10. Joseph- I cant take credit for developing this diet as I pulled from numerous sources. Myth converted me from strict paleo (w/a Saturday refeed) to Zone and Drew helped me realize that large, full-scale cheat days were counter-productive for my fitness and physique.


If you are a member of the crossfit journal, the best article on the Zone Diet is Article #21. Now, many ppl say, "that stuff doesnt matter, etc," but everyone I know that has experimented with Zone has stuck to it. But maybe that speaks more to the outstanding quality of my friends like Myth and Drew.

If you would like a more detailed meal-by-meal breakdown, send me a PM. Im more than happy to assist.
Comment by rich (aka put up) — March 9, 2010 at 1:37pm
11. Joseph - I'll add to this as well. I have been doing SEALfit for about 7 months now. I really didn't reach my potential until I started following this diet. Rich definitely held my hand in the beginning teaching me the ins and outs. The best part of this is the clean energy that you get and the changes in your physique. My numbers have greatly improved as I was about 225 lbs in July of last year (more body building) and now I avg between 199-203 and I am still cutting weight. My BW exercises have improved because of the weight loss.

Read the article and feel free to shoot me a PM as well.

-Drew
Comment by Drew aka dvabulas — March 9, 2010 at 1:43pm
12. 44:53 as rx'd
Comment by seth crowell — March 9, 2010 at 1:52pm
13. Rich, Drew:

I'm having trouble getting admin to approve my registration, so I don't think I can send pm's. Ill study the article tonight and get back to you guys on here tomorrow. My email is jpluncford21@gmail.com if you want to ad anything before I get registered. Thanks

Joseph
SOWT Trainee
Comment by Joseph Luncford — March 9, 2010 at 2:29pm
14. Joseph, I just emailed you, if you have questions email me back there or at dvabulas@gmail.com
Comment by Drew — March 9, 2010 at 3:53pm
15. Stress fractured my right tibia -- Any suggestions for subbing the running part of SF workouts that would help me keep the integrity of the purpose of the full workout? Thanks.
Comment by Michael — March 9, 2010 at 5:43pm
16. Michael - If you really have a stress fracture then you should probably just use this as an opportunity to get awesome at swimming, pullups, etc. I know coach G talks about a SEAL with a broken leg that he worked with for awhile, who at the end of his recovery had a huge amount of strict pullups and could 1 leg row a ridiculously fast 500m with his cast sliding on the ground. With a stress fracture in your tibia I'd be really gun shy about the deadlifts or the row as well as the run on todays WOD. Stress fractures heal up quick if you leave them alone! Don't make the mistake so many others have made by trying to push it and continuously re-breaking it. My vote for a sub would be swim or 1 leg row, but I'd probably assign you a different WOD altogether if you were my athlete.
Comment by Deadly Nedly — March 9, 2010 at 6:15pm
17. I did read it all....jus interpreted it wrong
Comment by Adam — March 9, 2010 at 7:04pm

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