SealFit from 7/3/14

 Kenneth Leverich at SealFit Kokoro 30.  Kenny just placed 1st in the S Cal region beating Dan Bailey and Josh Bridges.  We wish him all the best in his quest for the CrossFit Games title.  Kenny is a beast both mentally and physically

Kenneth Leverich at SealFit Kokoro 30.  Kenny just placed 1st in the S Cal region beating Dan Bailey and Josh Bridges.  We wish him all the best in his quest for the CrossFit Games title.  Kenny is a beast both mentally and physically


You can’t ever work too much because there is no such thing as being in too good condition. You can’t ever lift too many weights because you can’t ever be too strong. You can’t ever wrestle too much, because you can always do better.”
— Dan Gable


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core: 2 minute situp test


Workout: A.
Baseline:

Pre-SOP and box breathing, then ROM drills.

Row 250m

20x 2-arm KB front squat

Row 250m

20x goblet squat


Workout B.

Strength:

Front squat – 10 rounds, every 60 seconds, perform 3x front squat. Start at a moderate weight and increase weight by feel. Reps should be fast and explosive.


Workout C.

Work Capacity:

In 10 minutes, perform:

-2,000m row

-Max rep GHD sit ups


Workout D.

Mental:

Gratitude 14 minutes


Workout E.

PM Session

Stamina:

Chipper, not timed: 100m front rack walking lunge (95#/65#),

50x handstand push up,

3 minute weighted plank (45#/25#).



Post times, reps and/or loads to comments

Good workout today!

Great to see Caleb and Robert come back and some of the new guys starting a regular routine.