19JAN09

Did the NavySEALS.com WOD:

Phase I: Preparation
Run 1 mile. Light weight movements of 5 Barbell complex exercises

Phase II: Intensity
Barbell Complex - every 2 minutes for 20 minutes do

6 Dead lifts
6 Bent Row
6 Hang Clean
6 Push Press
6 Back Squat

Phase III: Core Development
Tabata Core (8 Rounds 20sec on, 10 off):
L- sit
Knee to elbow

Notes: Another sweet one from Alex at our CrossFit affiliate USCrossFit. Prior to starting determine your work weight. Do a trial run at your planned weight (95lb or 115lb would be good places to start). If you finish the round in 65-70 seconds or under then add 10 pounds. If it takes you longer than 75 seconds then leave the weights alone. If it takes you longer than two minutes decrease the weights, so that you can finish in less than 2 minutes. Try not to set the bar down during the complex. Post your times and comments to the CrossFit Forum


Did the mile in 6:50.

When I did the barbell complex I did 95 lbs for the first 3 and a half sets and 75 for the final 6 and a half. I lost the time and just took a minute break between sets and finished in 26:06. My forearms have never been so tight.

I forewent the phase III entirely.