Day 76

Workout:
1.  3 rnds
20 wallballs (15lbs/15ft) / 20 Pushups / 400m run

2. 10 x 200m sprint w/ 50 sec rest then 100 situps(unanchored)

3 hr rest

3. Modified Filthy Fifty:
For time
-50 box jumps (24")
-50 pullups
-50 dumbell swings (55lbs)
-50 walking lunges
-50 knees-to-elbows
-50 Push Press (95lbs)
-50 GHD extensions
-50 wallballs (15lbs/10ft)
-50 burpees
-50 Double Unders

Results:
1.N/A
2.N/A
3. 44m54s

Notes:
That filthy fifty absolutely destroyed me.  After the deadlifts my lower back was toast, especially after the GHD extensions.  The Sealfit prescription called for two rounds but I halved it due to time constraints (I'm starting to get the feeling that most special forces candidates don't go to class and study for 9 hours a day).  I'm very much looking forward to trying the filthy fifty again sometime, when I'm not fried and the weights aren't scaled up.  As much as the workout killed me, I managed to get 50 double unders unbroken at the end...I like those.

Other News:
Are you taking Vit. D supplements because your doc told you too, then read this...you are most likely not Vit. D deficient...supplementation is rarely if ever the answer to vitamin deficiencies.

Day 75

Workout:
1.  For time: 50 x Curtis P complexes (Clean, L lunge, R lung, Push Press) w/ 105 lbs

2. 100 Pushups / 200m walking lunges

3 hr rest

3.  Max Deadlift

4. 15 Deadlifts @ 365 / 100 4-count mountain climbers / Carry a 100lbs bag of rocks 800m

Results:
1. 21m54s
2. N/A
3. 435
4. N/A

Notes:
This was the first day of my week of Sealfit.  It's really different than what I'm used to.  The volume is much higher, but the intensity is lower.  Doing work without a timer is a little difficult to get used to.  Anyway, it was suppose to be 100 Curtis Ps, but I halved it due to time constraints.  The deadlift was a PR (hooray!) and an unexpected one at that.  Looking forward to day 2.

Other News:

Playing Lumberjack

"Let's cut down this one"

"Thump, thump, thump"

"Just push on it, see what happens"

"Timber!"

Day 74

Workout:
Fran
21-15-9
95# Thrusters / Pullups

Results:
4m34s

Notes:
Today was suppose to be a testing day, but Fran destroyed me.  While it was an 11 second PR, which is great, I was in no shape to go run / do Cindy after this.  Thrusters were unbroken and Pullups are getting closer to being unbroken.  I think in the future, Fran will be the last of the three workouts on my testing days.

Other News:
I've decided to change up my programing a bit and try out different crossfit modalities.  This week, Sealfit.

Day 73

Rest Day / Couldn't help myself and sawed some more chunks off the tree, split them and stacked them.  Back in the Bronx now, so there are no more trees to chop down...sad.

Day 72

Workout:
Two hours of tree work

Results:
A nice pile of firewood

Notes:
Sawed the tree into foot long pieces and then quartered them.  Didn't quite finish the entire tree, left some of it for tomorrow.

Day 71

Workout:
Chopped down a tree with an axe.

Results:
Timber!

Notes:
Will dig out the stump and quarter it tomorrow.

Day 70

Workout:
"Jackie"
For time:
1000m row
50 thrusters w/ 45lbs
30 Pullups

Results:
7m45s

Notes:
Not a bad workout.  As usual afterwards I felt it could have been faster.  The C2 rower and the thrusters/pullups were in different rooms so that ate some time.  The row took 3:25, thruster were broken into 3 sets and pullups into 4.

Other News:
Here's a really interesting article on strength training for youth...seems that I need to drag Alex along to even more crossfit sessions. Read the whole thing here.