21-15-9 reps of:
Post time to comments.
Looks like fun!!
Fight Gone Bad Stud of the Day:
With 315, I came in third behind Keith.
I’m here at the box right now and according to the whiteboard Paul actually got 359! Congratulations to him, Keith and Dan O. for the top 3 finishes overall.
This morning Ewen did FGB after doing today’s WOD and got a score of 314, which I’d say ain’t too shabby. I’m glad today’s my rest day.
All sorts of problems today, 1:1 bar dips, I somehow tweaked my neck on the press up of rep 15 in 2nd round of hspu, triceps stopped working after that too…hspu were hair to floor 1st set, about 2 inches travel 2nd set, static 15 sec hold for 3rd.
last time 14:35
an update for paul s. (who i am assuming is fight-gone-bad top dog paul so congrats as well)…
the museum sprint is actually 340 yards so the ‘ultimate’ goal for me is now 51 seconds (as per your rule of thumb of 60 for 400)’. i got to just under 59 so it seems attainable. interestingly i jogged it and hated that so no 5k 2k or k in my future, i’ll stick to sprinting…
Thanks for the congrats. That was my first FGB, and it hurt pretty damn bad. I didn’t feel very good afterwards.
Nice job on the run Michael.
Alone at the Box this morning (thanks Keith for showing up and Allison for sticking around).
- my HSPU’s could only be described as throwing my legs up against the wall and collapsing onto a pile of Abmats (was using parallets because of hand issues);
- dips were jumping dips because this was going to take forever;
- and push-ups were broken into sets of 5-6, performed on those push-up grips (hand issues again).
Time (including approx. 15-9-6 failed HSPU-ish attempts on top of the succesful ones): 21:00.
Followed by FGB: push-press sucked bad, but not quite as bad as I feared after the other workout, and SDLHP sucked somewhat after round 1. Satisfied with my score of 314. I’ve never felt so exhausted after a CF workout! Thanks for doing the math, Allison.
Great job Paul! I am feeling better so I should be joining you guys soon. Good job as well Ewen especially after doing FGB.
Great job boys.
If I wasn’t sick I would have got 450! ha sorry, I needed a laugh. Getting sick used to be a good thing when I had a job so I could stay home and watch Maury. Now it just sucks.
Michael, I’m not a good sick person. I’m obviously happier even when I’m doing cleans.
Happy 1st Day of Summer Everyone
Well, if I wasnt sick, an easy 500 (that is if we’re talking the snack FGB)… Glad to see everyone kicking ass. Not missing JT though, because that one never quite works out too well for me.
My company’s online newsletter had an article about a team of guys who decided to try the Navy SEALs minimum physical requirements test by attempting it once a week for 6 weeks. Ten guys were there on the first day and there were a total of 14 participants listed. Six of those guys made the requirements by the end of the 6 weeks.
Here’s the test:
– 500-yard swim in under 12 minutes and 30 seconds: 10-minute rest
– 42 push-ups within two minutes: Two-minute rest
– 50 sit-ups within two minutes: Two-minute rest
– Minimum of six pull-ups, no time limit: 10-minute rest
– 1.5-mile run within 11 minutes
Has anybody here ever attempted this?
All of that seems really easy except the run and maybe the pushups. I bet we could all do it.
Jeff, not sure about the swimming, but the other levels don’t seem to hard. It is a minimum though…most SEALS probably get double
Push-ups: Even I can probably do that, but how tired would I be after the swim?
Sit-ups: not a huge deal.
Run: fine by me, but it -is- a 7’20″ mile pace over roughly 2.5k (for those who did the 5k recently).
Six weeks isn’t a lot of training if you’re starting from scratch. People who have been xfitting or doing some other form of training for a while have a nice head start, obviously.
I also assume the minimum requirements aren’t enough to get you into the SEALs.
Except for the swimming I think we’ve had harder WODs. In fact there is a WOD on CF HQ where they ADD an *underwater* pool lap and an overwater pool lap to Cindy. Let’s see SEALS do that
I had a friend who was a SEAL, he told me about the ‘graduation’ hell-day where 90% of the people who have made it that far drop out. I don’t remember the details but he said you basically worked at something like a 700-800 calorie an hour routine for several *hours* straight. Talk about high-intensity.
I imagine the real SEALs do their swimming portion in open water, so that would make that part harder.
The three middle events probably wouldn’t be much harder than our warmups, although they would have to happen after the swim (and the 10 minute break). The article did mention that the guys had a surprisingly difficult time with the pushups after the swim.
The run would be the most difficult part for me since I would expect to have difficulty at maintaining that pace for that time (7:20 mile or 8.2 mph).
Normally I wouldn’t want my hardest part to be at the end, but since you have no time limit to complete the pullups, I’d probably milk that opportunity between reps 5 and 6.
i can’t wait to get back to nyc and totally overdose with crossfit!!!
wednesday, wednesday, wednesday
Jeff – does your newsletter say what those people did between weeks to help them get to the goals?
sub for handstand pushups?
Juan G, pike pushups, feet hooked over a bar pushups, elevated feet pushups are common hspu subs.
Micheal, as I recall, that Swim-Cindy wod video was at Coronado, a Navy base that is also HQ to the SEALS. Those guys were SEALS. Muhhahaha
Before I found crossfit, I was doing a ramp up program for BUDS. It was all running, pushups, situps, pullups. That’s it, but in staggering quantities. I remember Week 8 of Phase 2 called for 20 sets of 20 pushups. Thank god I found crossfit before then. I’ll see if I can dig up a link.
assisted handstand push-ups
jumping ring dips
i actually found rings in the playground by my old elementary school.
yeah that was a pretty insane wod (swim cindy)
when are we buyin the floor beneath the box, so we can fill it up with water.
ey brett so did you go to BUDs?
Juan G, no I was just really bored with the BB routines I had been doing. The ramp up program was so simple and elegant at the time. I even got my girlfriend to do it with me for the first 6 weeks! She hated me. I kept telling her, “You can quit anytime you want” She kept going. Sometime right around there I discovered Crossfit in a Men’s Journal top 100 fitness websites and the rest is history. Moral is, I still suck at pushups.
The newsletter didn’t go into huge detail as to what else these guys the rest of the week. Btw, I work at an office, so presumably these guys would be average joes.
How far was the underwater WOD swim?
Paul S, how did your FGB rep breakdown go? I loaded up on the (underweighted) wall balls reps and my barbell sets were probably the most deficient.
The hardest part of that test would be the pull-up for me just because I have a hard time with deadhang pull-ups now. If they were kipping, then no problem at all. The run I suspect is to be done in boots and gear so that would basically kill that as well. But if we did it just in regular attire with kipping, its not that bad.
You know, we really need an edit post or delete post function…
I agree with Justin. We need later classes on the weekend too.
Link to the swim WOD:
Load Pullup-Thruster-Swim WOD on the bottom.
Glad to find out they are SEALS Brett, I saw that the day I did the pull-up/thruster WOD and couldn’t figure out how anyone could *add* a 25M underwater and a 25m overwater swim onto that. I love the caption ”
Passed on today, the Monday to Wednesday WODs didn’t *seem* that killer but I woke up feeling like someone vacuumed the energy out of me. I guess adding in two boxing classes at night wasn’t smart
re: Late weekend classes I am all for it too, however I am still open (A2 and Juan I believe you voiced interest) for an early evening park workout on Saturday or Sundays (we can make up our own or modify the day WOD). I’d personally prefer Sunday as Saturday I have two boxing classes (one ‘aerobic’ and one bags/mitts) followed now by a jog up to the box for Fight Club. Not sure how much WODing I’d have in me after that.
If anyone *is* interested in weekend park outdoors, also wondering if anyone is interested in working with ladders/cones, I’ve done some classes where they use those for footwork and they’d make a great outdoor addition methinks. I’d be happy to pick them up if so…
Less than full range of motion on HSPU’s and Dips
tried to do the hspu’s but switched the box pushup sub thing after 10 reps.
A 25 underwater swim is a nice warmdown, but I don’t know how well that would go after a round of pullups and thrusters let alone 5 rounds of that.
nice oly lifts from Mike’s Gym’s site.
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