Wednesday 3.16.11

Wake Up:
5:00 am

Daily Reading:
Isaiah 52-53

Devotion:
Streams in the Desert

Workout:
Sealfit: 600

Baseline:

• 3 rounds - done at a fast pace
• 400 m run
• 20 goblet squat to thruster (using 35lb db)
• 20 pushup

Stamina:

• 5 rounds for quality
• 10 Thrusters (using 2 35lb db's)
• 10 Burpees
• Sealfit hip mobility

Work Capacity:

• 4 rounds for time: (23:01)
• 50 goblet squat to thruster (using 35lb db)
• 40 DB swings (20 each hand, 35lb db)
• 30 4 count flutter kicks
• 20 Push press (using 2 35lb db's)
• 40 jump rope

Durability:

• 8 rounds
• 1 min max effort sprint, 1 min rest
• 23 min active stretch/yoga

Notes:

• Body: quads are ultra sore
• Nutrition: clean
• Workout:
• Work capacity was tough, mentally challenging. The hardest portion was the durability. It's a funny thing about Sealfit, the more you become acclimated to the workouts and the better you get at certain movements, the harder each workout becomes if you push yourself to your limits because you have more in the tank. Glad its Wednesday because my body is beat up. Going for a long walk tmrw to stretch the legs out. Running is improving as I usually do not run much in the winter months. Great to finally be able to get outside.