Swami, I hear they’re going to do preliminary Navy SEAL training at the Great Lakes base. That sounds so cool. I want to be a SEAL and get all the babes. Why do I have to do? Signed, Gung-ho in Gurnee
Dear Gung, here’s a sample of the Navy SEAL Crossfit training regimen. Have you ever heard of the motto “What Doesn’t Kill Me Makes me Stronger”? This is the fitness training based on that saying. Of course, it will kill you if you’re not ready.
You can join the club if you want.
Here’s a week’s worth or so of the program. If you don’t know what a Ring Push-up and Ring-Dip are, go sit in the corner. Ditto for Kettlebell Swings. Swami wants to be helpful, but some of you are beyond help.
Ready, Set, Exercise:
Tuesday, January 22nd, 2008
Pyramid to 10 of:
95 lbs Hang Squat Cleans (Sub Front Squats if you are unable to do HSCs)
Ring Push ups
Ring Dips
Do a 1:1 ratio for HSC, 1:2 ratio for push ups and dips.
Workout Description:
Do 1 HSC, 2 push ups, and 2 dips, followed by 2 HSC, 4 push ups and 4 dips, followed by 3 HSC, 6 push ups, and 6 dips, and so on up to 10 HSC, 20 push ups, and 20 dips, then come down back to the bottom 1 HSC, 2 push ups, and 2 dips.
Post your time and comments to the CrossFit Forum.
Wednesday, January 23rd, 2008
For time:
Swim 500 Meters Combat Swimmer Sidestroke (sub 2000 meter row)
Run 1.5 miles
Swim 500 Meters Combat Swimmer Sidestroke (sub 2000 meter row)
Run 1.5 miles
Workout Description:
In this workout, swimming is superior to rowing.
Sub SDHP for rowing if you can don't have access to either a pool or a rowing machine. 200 SDHP at 45lbs = 2000 meter row.
Post your time and comments to the CrossFit Forum.
Thursday, January 24th, 2008
At the following weights do:
5 Shoulder Press
5 Push Press
5 Jerks
45 - 65 - 95 - 115 - 135 - 155 - 165 - 175 - 185
Workout Description:
Attempt to do all of the exercises in a single progression. At the heavier weights you can break it up. When you are not able to press a weight, do just the push press and jerk. If you cannot go all the way up the weight ladder, that's OK. Go up to the weight that you can do and continue to use it as if you were adding weights.
Friday, January 25th, 2008
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Workout Description:
Post your time and comments to the CrossFit Forum.
Monday, January 28th, 2008
3 Rounds for time of:
5 Hang Power Snatch (95lbs)
10 Overhead Squats (95lbs)
Run 1 mile
Workout Description:
If you are not comfortable with the Snatch, do 15 Overhead Squats. Post your time and comments to the CrossFit Forum.
Saturday, January 26th, 2008
Run 5K
Workout Description:
Post your time and comments to the CrossFit Forum.
Tuesday, January 29th, 2008
21 - 15 - 9
Thrusters (65lbs)
Kettlebell Swings (50lbs)
Pull Ups
Run 400 Meters
Workout Description:
Post your time and comments to the CrossFit Forum.
Wednesday, January 30th, 2008
CrossFit Total
Overhead Press 1-1-1
Back Squat 1-1-1
Deadlift 1-1-1
Workout Description:
Post your loads and "CrossFit Total" (the sum of the heaviest of each of the lifts) to the CrossFit Forum.
Thursday, January 31st, 2008
"Running with Angie"
100 Pull ups
Run 400 meters
100 Push ups
Run 400 meters
100 Sit ups
Run 400 meters
100 Squats
Run 1 mile
Friday, February 1st, 2008
Do 2 rounds at each of the following weights:
10 Hang Squat Cleans (sub front squats if you cannot do cleans)
10 Jerks (sub overhead press or push press if you cannot do jerks)
45 - 65 - 95 - 115 - 135
5 minute accumulative L-Hold (from pull up bar, dip bar, rings, or floor)
Workout Description:
Recommend you use a wall clock and note your start time and finish time so that you can use your stop watch for the 5 minute L-Hold (press start when you get into position and stop when you break the L position). Time stops when you reach five minutes. Post your time to the CrossFit Forum.
Saturday, February 2nd, 2008
"300"
25 Pull ups
50 Deadlifts (135lbs)
50 Push ups
50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings
25 Pull ups
Workout Description:
Post your time on the CrossFit Forum.
Monday, February 4th, 2008
Run 1.5 miles
Max rounds in 20 minutes of:
10 Kettlebell Swings (40lbs)
5 Burpees
5 Sumo Deadlift High Pull (65lbs)
Workout Description:
Post the number of rounds performed on the CrossFit Forum.
Tuesday, February 5th, 2008
On a continuously running clock, do a MUSCLE UP ladder on the minute. 1 the first minute, 2 the second minute, etc. until you cannot continue.
Run easy 400 meters
On a continuously running clock, do a DEAD HANG PULL UP ladder on the minute. 1 the first minute, 2 the second minute, etc. until you cannot continue.
Run easy 400 meters
On a continuously running clock, do a KIPPING PULL UP ladder on the minute. 1 the first minute, 2 the second minute, etc. until you cannot continue.
Run easy 400 meters
Workout Description:
Post the number of rounds performed on each to the CrossFit Forum.
Friday, February 8th, 2008
With a rucksack (backpack) weighing a minimum of 25lbs, do 5 rounds of:
Run 1 mile
20 burpees
Workout Description:
Post your time and rucksack weight to the CrossFit Forum.
Thursday, February 7th, 2008
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Deadlift (1/2 your CrossFit Total Max or 225lbs)
Ring push ups (multiply each number by 2)
Workout Description:
Do 1 deadlift and 2 ring push ups / 2 deadlifts and 4 ring push ups / 3 deadlifts and 6 ring push ups / etc... If you don't have access to rings for your push ups, use two dumbells on the floor to allow for maximum range of motion. Post your time to the CrossFit Forum.
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Complete a total of 5 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Workout Description:
The clock does not reset or stop between exercises. On the minute, move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post your totals for each round to the CrossFit Forum.
Hello It's Gigi Willding. Elizabeth Willding who was stabbed to death on July 14, 2004 forty three times. We were suppose to be in court on Monday Feb. 4th for the trial. Instead we stayed all day because Grant finally after almost 4 years plea bargained. Mind you not one psychiatrist ever found him insane.
The plea was and Alford Plea which means he will never admit he killed my daughter, but if he had gone to trial he believes because of the state's overwhelming evidence he would be found guilty.Also he had to have stated in the plea he had mental illness. I had it dropped on me like a bomb. No one and I mean no one expected this. I had about five minutes at most to decide what I would like to do. I had told my family not to come that day because it would either be jury selection or Grant getting another continuence. I wasn't thinking right and talked to my ex- husband that said do it we have to do it. Mind you through almost four years he has been in court about five times. I have been in court over 50 times. He wasn't even going to the trial. He really didn't want to know anything about what happened to our daughter. He did say he would go if our two daughters needed him. d have . So I agreed. After leaving the courthouse and having some time to think. I was very angry. Christensen has been a person who has slid through life, doing illegal things and getting away with it. And he succeded in doing it again. The newspaper articles almost made him out to be the victim. The one headline in the Trib.Ingleside
Man guilty in 2004 stabbing death of neighbor girl
Girl confronted him during 2nd break-in
Our justice system didn't work again. And in my opinion, I blame Grant the defense attorney who made motion after motion to continue. In my opinion his arrogance and lack of respect for Judge Booras was totally not exceptable. It seemed as if it were a game to him. This plea could have been done at least two years ago. My family and I have not found any peace during this ordeal. We would be prepared to go to trial and Grant would find some reason for continuence. I believe there have been at least 10 trial dates set and God knows how many pre-trial and status dates.
I only hope that Judge Booras with the help of the pre sentencing investigation report can finally bring true justice for my Liz, myself, and two daughters our family and friends and most of all to our community and society in general. I am not sure if this is true. It is second hand but Christenson is suppose to be collecting SS disability all of this time. Is there something wrong with that picture.My experience through this ordeal has been victim 0 rights accused never ending rights. The evidence that the procecution had was hard pure facts that could not be disputed.Grant tried every trick in the book until there were none left. I have not left the house all week trying to sort out my emotions. I find that I am experiencing reliving my daughter's murder as if it happened yesterday. The vision of finding her laying there stabbed 23 times is a reoccuring picture in my mind. I have not idea what or when I will experience them. They just come. I was getting much better and they weren't happening as often or lasting at long. For the last two months thinking about the trial, that vision is constantly in my head awake and asleep.
On July 14, 2004, part of me died with my daughter. To all the parents out there who have lost their child I pray for peace and God's love to watch over you. For those of you who haven't experienced it I pray every night that you will be spared the unexplainable pain,sorrow and gried that can't even be described by words. May God Bless You and Yours and keep you safe. Gigi Willding