Michael Bowker

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 8 months ago

    Baseline – complete; Strength (squat clean) – 3 x 3@95#, 2 x 2@105#; Stamina – 155# for snatch grip deadlift, substituted 35# dumbbell for sandbag on TGU, reduced rounds to 3 for time constraints; completed WC in 23:20; Durability – complete.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 8 months ago

    OPWOD (28 Dec 17)

    strength (bench press) 10 min EMOM (5x bench @195# + 5x supine barbell row); stamina sub db squat snatch (35# db) and used TRX for ring pushups and used 45/50# kb for carry; did 5 rounds + 10 burpees + 4 toes-to-bars for WC; 3 mile run in 24ish.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 8 months ago

    OPWOD (25 Dec 17)
    Substituted plank hold for handstand hold, sub’d db push press for wall ball push press;135# for push press in strength component 10 min EMOM w/ 3x push press and 5x pull-ups; for stamina, substituted pike pushups for handstand push-ups, had to reduce weight to maintain good form on bottoms-up kb press; 9:18/9:32/13:01 for WC; d…[Read more]

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 9 months ago

    OPWOD (19 Dec 2017)

    Baseline – Used 35# dumbbells for db squat cleans and db snatch.
    Strength – 3 x 3 @85# and 2 x 2 @105#
    Stamina – Scaled weight for bearhug plate carry to (2x 45# plate), substituted towel pull-ups for rope ascent.
    WC – 3:52/3:51/3:42/3:47
    Durabiity – complete.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 9 months ago

    Completed AOT W8D4. Strength (deadlift), set1 = 205#, set2,3,4,5 = 195#. Stamina, used 75# for 20x deadlift and modified the pistol squats so that I was pistol squatting onto a box. Add this movement to my list of movements that I’ll need to work on. For WC, I did 3 rounds + 15 hang cleans and 8 toes-to-bar. Seemed like my grip was the limiting…[Read more]

  • Michael Bowker posted a new activity comment 3 years, 9 months ago

    Bootcamp is a great place to start. I did one cycle of bootcamp and it prepared me for working through the WODs in “8 Weeks to SEALFIT.” Another advantage of bootcamp is that it shows you the proper form for the foundational movements that you’ll need for the more advanced SEALFIT workouts like the OPWOD.

  • In AOT, the Stamina component of the W7D5 WOD prescribes 75x supine ring pullups. I’ve heard of supine ring rows but not supine ring pullups. What is a supine ring pullup? My gym does not have gym rings, so how do I substitute with standard pullups?

  • Michael Bowker changed their profile picture 3 years, 9 months ago

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 3 years, 9 months ago

    Completed AOT W6D4. Today, I used my work gym so opted for dumbbells instead of barbells due to lack of availability of barbells. Strength (deadlift) set1 = 65# db, set2,3,4,5 = 60# db. Used 30# db for Stamina and averaged 7-8 sec on each towel hang. WC completed in 17:38, used 40# db for clean and jerk, started doing the chest-to-bar pull-ups…[Read more]

  • Michael Bowker posted a new activity comment 4 years ago

    Update: The penguin clap helped a lot. Last week, I was able to get up to 46 reps, unbroken. Even when I’m tired or sore, I’ve still been able to string together 10-20 double-unders.

  • Michael Bowker posted a new activity comment 4 years, 2 months ago

    Appreciate the pointers. Just to clarify on your comment on holding the rope handles, by holding the handles way lower you mean that you are holding the handles towards the point where the rope interfaces with the handles?

    • No, I mean as far from the rope as possible(often there’s a little knob), then really use the wrists to whip it around. Almost feels like tapping a drum stick with some rotation. That’s my best description.

  • Michael Bowker posted an update in the group Group logo of The GrinderThe Grinder 4 years, 3 months ago

    Having issues with double-unders. I do OK doing singles during the SEALFIT Bootcamp and “8 Weeks to SEALFIT” WODs but struggle with double-unders. As of now, I can do two singles to every double-under but have not yet been able to double-unders in any consecutive fashion. Any tips on how to get to the point where I can do double-unders…[Read more]

    • What made all the difference for me was “penguin jump” drills (jump and clap your thighs twice in the air) until the rhythm is second nature. Hold the rope handles way lower (just the very bottom between thumb and index). I do better with hands slightly forward and out for some reason as opposed to traditional pinned to sides. Make sure you are…[Read more]

      • Appreciate the pointers. Just to clarify on your comment on holding the rope handles, by holding the handles way lower you mean that you are holding the handles towards the point where the rope interfaces with the handles?

        • No, I mean as far from the rope as possible(often there’s a little knob), then really use the wrists to whip it around. Almost feels like tapping a drum stick with some rotation. That’s my best description.

      • Update: The penguin clap helped a lot. Last week, I was able to get up to 46 reps, unbroken. Even when I’m tired or sore, I’ve still been able to string together 10-20 double-unders.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 4 years, 3 months ago

    Bootcamp “Balance”
    Baseline – complete
    Strength – complete (used 35# dumbbell)
    Work Capacity – AMRAP #1, 4 rounds; AMRAP #2, 3 rounds + 1 burpee; AMRAP #3, 4 rounds. No mods on WC AMRAPs.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 4 years, 3 months ago

    Bootcamp “Discipline ”

    Baseline – complete
    Strength – complete
    WC – 5:06 for 4 rounds of 5 squat cleans (35# db) 10 knees to chest 15 air squats. Note: used wrong rep counts for this wc, should have done 10 reps per exercise.

  • Michael Bowker posted an update in the group Group logo of Training JournalTraining Journal 4 years, 3 months ago

    Boot camp WOD “Courage” – 5 rounds + 5burpees + 2 4-count mountain climbers; used 35# dumbbell for strength (no modification)