CrossFit: Every min on the min conduct a Power Clean and Jerk, add 1-rep per minute, once you fail, subtract a rep per minute, so 1-2-3 etc per minute, then 10-9-8 etc per minute.
Warm-up: JA's, 15-bar C&J's.
Level-3: Men 135lbs, Women 95lbs.
Level-2: Men 105lbs, Women 80lbs.
Moms2B and injured:
Super Frogs: Boys 95lbs, Girls 65lbs.
Leap Frogs: 55lbs
Tree Frogs: 15lbs.
Tadpoles: 5 rounds of 10, broomsticks.
Endurance: 25-mile bike ride.
Pre-BUD/S: Rest, you earned it, great job this weekend boys!!!
This week I say goodye to one of my Tadpoles, he is going to chase his dream of becoming part of the nations elite. Making the decision to endure the hardships that come along with this choice will define his adult life. The choice he makes comes with great reward and great consequence, serving this country is as much an honor as it is a sacrifice and as much as I hate to see him go I am very proud to have been a small part of his life. Zach, your future is in gods hands now, In-Shalla, its god will, your body is prepared, keep your mind in check and your eye on the prize. 5-minutes at a time, don't stop till the job is done. Remember we do what is hard every day so it becomes normal. Your reputation begins the day you walk across the quarterdeck, walk outside, read what is written above your head, believe it. Good luck son!
Name: Aaron Riddle
SEAL FIT Team,
This is an e-mail to leave a testimonial in regards to your work out programs concerning the WOD.
I have been following the SEAL FIT workouts for a year now and I am amazed at how it has helped take my body and mind to the next level.
For 15 years, starting as a power lifter in high school, I had been working out 5 days a week doing standard lifts (bench, squats, curls) and endurance exercises for warm downs. I was always seeking to improve my bench press max and how much I could curl, how big my biceps were and all that nonsense.
However I came to a point where I was seeing no improvement. I grew tired of the typical "gym rat" workouts and variations and sought to find something better. I was seeking to obtain total fitness.
My cousin, who is a former Navy Seal, is someone I have always admired so I looked into the type of workouts a Navy Seal might do. That is how I stumbled upon SEAL FIT.
I considered my self in shape when I started the workouts, but soon learned how weak my body and mind really were. The first month of SEAL FIT workouts made me very sore and tired….and my WOD times were nothing close to what the other members were posting on this site. However, I made sure to finish each workout no matter how long it took.
Now, a year later, I find myself excitedly looking forward to the WOD every morning. My times have improved drastically and my strength and endurance are the best they have ever been. The WODs push me harder than any workouts I have ever done, and by doing them I have learned to focus my mind to get through them.
I look forward to continuing to follow the SEAL FIT web site and participating in each WOD for years to come.
Lastly, I would like to ask if there is any article or web site that you can point me to that contains nutritional tips that Navy Seals follow? I eat very healthy but am just curious as to how my current diet stacks up to that of other SEAL FIT participants.
Again, thank you for sharing your knowledge and helping to better others out there in the world!