CrossFit: Endurance then Strength.
Warm-up: JA's, 1-mile run, 25-wall ball.
Strength: 5 x 5 Heavy back squats.
Endurance: 20-40 meter sprints, :30 seconds rest.
Pre-BUD/S: AM – Strength (10 sets at 135) and Endurance, each sprint must be under 5.5 seconds or you owe 5-burpees during rest period. PM – 10k run, 100-pull-ups, 200-pushups, 300-situps.
So you want to be a Frogman? Do you have self motivation, self discipline, a solid work ethic, the ability to tolerate being wet , cold and tired. Zach and Mike tested 2-miles of the toasty warm waters of Lake Washington and had plenty of time to contemplait the answer to the question.
Kym Rupp has left you a comment:
Well unlike Matt and Jon, I am sore and spent, with bruises to show for my battle wounds, and yet still with a very blissful heart having survived the weekend upside down, sideways, and more than a few times finding myself laughing on my ass. I have to re-iterate the amazing community I have gotten to know here at CFBV over recent months. I feel it every day at the gym, and was still so awestruck by everyone that made the trek to Monroe, and encouraged us this weekend. A Heartfelt Thanks to… …my family: Peter, Ben and Cody for letting me be a kid at heart and do this stuff, originally so I could just keep up with you boys. …Dan for setting the bar high with daily metcon + strength + endurance programming AND multiple crazy weekend WODs of pushing cars, broad jumping at the beach, and staggering up hills with gritty sand bags. Never in a million years would this over-the-hill body been able to get on the boards at the games without that intensity level and planning. …Leilani for her regular barbell encouragement and mentoring, as well as those after-hours sessions. And for establishing our community spirit at the gym with its inviting and approachable soul. …Steve for his coaching which is always right on point…what a gift you have for being able to see technique deficiencies and identify and communicate the right steps to fix them. …Janice for her fitness leadership…you are truly an inspiration and motivation every moment of every day of the week. …Christina for pushing cars on a Valentine’s Day Sunday with me, smiling the entire time. Next year, you are pushing sleds at the games. You will rock. …Gabe for my initial September squat therapy (evidently I could use more of that). For keeping your smile on after you inherited my slow ass along with my wiry 9-year old son on our holiday Amazing Race Team. …Everyone who drove up to Monroe for the games. That was HUGE. Ladies Christina, Erin, Janice, Jen, Joyce and Leilani: 2011 is wide open and I’m there for you. Ron: I love your Diary and your gung ho spirit is infectious. Steve, the FGB wod was brutal as the 3rd event in one day and hearing your shouts of encouragement did keep me stumbling ahead! Marcus, those 200 pound deadlifts were all yours. …Matt and Jon: What an honor. Awe-inspiring in your cross-functional athletic prowess. Jon, watching from the floor during those athlete huddles with Jesse, perhaps you noticed you stood a few inches taller than the tallest of 120 gents. No matter here…how many Div 1 gridiron guys can do both hand stand pushups and muscleups, without bringing down that flimsy and sagging scaffolding or the paper-thin plywood? Matt, huge congrats to you on bringing your noggin to the games and sticking to your guns with smart pacing and planning. And truly, I’ve found you both unbelievably positive and supportive to an “over–the-hill” gal like myself every step of the way. As Jon indicated, if you are reading this and you are out there thinking that you will never compete in the games…As it turns out I hit the big 4-0 this year, was de-conditioned as they say, somehow found Dan and Leilani and CFBV,… and this weekend I saw many ladies and gents either older than I, or young and without some of the “must-have elements” like handstand pushups, heavy lifts, muscle ups, double unders, or perhaps not picture perfect in short shorts and long socks if you will…and I can only say that being part of that indescribable CrossFit spirit is a reward in and of itself. Try it, you may just be as awestruck as I still am. Oh, and a little sore as usual. Finally, let’s get ready for CFBV team tryouts for the Affiliate Cup! Just give me another day or so of rest. Also, a big shout out to anyone signing up for the first ever Masters event (if only I were 50!) 3-2-1 Go!