SeaLab Fitness

Calves and arms got completely rocked on Saturday. Arms feel like tendonitis but I could just be a big baby . Stuck with lower body stuff to not aggravate arms.   Roll/ stretch/ KB warm up + Hanging Work up to 245 in sets of… Read More

A real grinder at “Sugar” Shane Mosley’s house. Warmed up rolled did some pull uppies 3 rounds of the KB warm up with turkey get ups and pull ups. Pressed the 40kg bell once in each arm to see if I could do it, I… Read More

feeling good. stalled out at 199 lbs but i havent been very mindful of my diet lately aside from fasting so maybe in a week or two i will do another push. roll out, kb nu-complex, graduated to the 28 kg bell – 10 swings,… Read More

Pretty sore from my Monday lower body onslaught so I decided to just row. Rolled out 5 min on bike to get heart rate up to >135 500m, :10 rest 1500m,1250,1000,750,500,500,500,500 all with :30 seconds rest hold 1:52 or better 500m ez 2×10 ab wheelies… Read More

Upper Body Blast Day Feeling pretty low energy, not sure if its me being fasted or not well rested but the past two days I have not had TDE. Roll and stretch New KB Complex – 3 rounds @ 24KG without stopping 10 KB swings,… Read More

Back from a quick weekend trip in Philly. Ate cheesesteaks with every meal (even a cheese steak omlette). We did go for like a 5 mile bike ride in Valley Forge park so it wasn’t all Eating and sitting . Lower body blast day Roll… Read More

upper body blast. roll, lots of rolling KB warm up + pull ups work up in sets of 5 with super set 5 pull ups to 135 OH press work up in sets of three to 185 push press super set with one long pause… Read More

A former SeaLabber improved his time in the 4000m row so I had to put him back in his place. 1000m warm up 4000m row for time – 15:00.5 (1:52.5 pace) (not fast by a global standard but pretty dang good for a keyboard warrior… Read More

Lunch Time Burner. I’ll probably be sore. LEGend day. typical warm up 3 rounds 10 kb swings, 3 deep prying goblet squats, hip stretch, quad stretch, 4 halos kneeling halos each side 3 paused pull ups. 30-20-10 Back Squat @ 135 lbs 30-20-10 Gluteus Bridge… Read More

Decided to wake up and go swimming with the masters team on Saturday morning.  I am hoping to get back into swimming starting at least once a week on Wednesday mornings. I am a little concerned how the early morning workouts will impact my energy… Read More