Success is the sum of small things, done day in and day out.
~Robert Collier

It is so often the norm to see procrastination and then a flurry of activity in accomplishing something or meeting a deadline.  It is also the norm to embrace a get there quick mentality that suggests that there is some short cut or a secret passage way to reaching your goal.

The fact is that it is the consistency of the tortoise that beats out the inconsistency of the hare.  Now if the hare was consistent, then the story would be somewhat different.

Workout of the Day

1 Round:

  • Swim 1500 yards with fins

5 Rounds:

  • Max Push ups in 1 minute
  • Rest 1 minute
  • Max Pull ups in 1 minute
  • Rest 1 minute

1 Round:

  • Swim 500 yards (CSS no fins)

Post your comments, questions, and time.

By |2017-01-18T10:23:12+00:00October 5th, 2008|Categories: All Entries, Elite Athlete WOD|

About the Author:


  1. Andrew Langbehn October 6, 2008 at 12:48 pm

    Hey coach,
    I’m still working right now, but today after work I’m going to do the workout. Anyways, I just had a question about pull ups and push-ups in our workouts. Is it alright to mix in different kinds of push ups (like diamond push ups and wide angle) or pull ups (like close grip, wide grip, or even chin ups) when it says to do push ups or pull ups in the workout? or should we just stick to doing regular push ups and pull ups?

  2. Chandler W October 6, 2008 at 4:52 pm

    Should we be following the normal 3 on 1 off or a 5 on 2 off or a 6 on 1 off? Thanks

  3. Andrew Langbehn October 6, 2008 at 8:38 pm

    Hey Coach, I added a mile and a half warm up run before my workout with plenty of stretching. I finished the workout in a time of 1 hour and 8 minutes. That included an 8 minute break and a 6 minute break for me to get from the pool to the gym upstairs, and getting back down and into the pool. I also got a good arm workout from my work today. I spent about 6 hours digging holes with an auger and chopping roots with axes. Haha so my arms are pretty dead tonight from the workouts. I also think that I need work on my swimming with fins. So maybe sometime when we do another workout at the Portland YMCA I could get some help from you with that.

  4. Coach October 6, 2008 at 8:50 pm

    Sorry that I did not get to your first question prior to you doing the workout. I worked with a few guys in Eugene today and then headed down to Grants Pass, so it’s been a long one.

    You can mix up the push ups and pull ups as you see fit. In fact it’s best to do so, because in mixing it up you use different muscles and therefore get a better result in the end.

    There’s nothing like the functional movement of actually working (digging holes and chopping roots or for that matter moving couches and book shelves) to round out the effect of your training.

    The weekend after next I’ll bring my fins to the Portland YMCA to do some work in the pool with you. I’m sure that you will pick it up quickly.

  5. Coach October 6, 2008 at 8:56 pm

    I like to run your training as close to what you will experience in BUD/S, so I post workouts 6 days a week. That allows you to take a day off (Sunday in my case), and if needed another day sometime during the week. I personally like to rotate that day each week (i.e. monday the first week, tuesday the second, wednesday the third, thursday the fourth, friday the fifth, saturday the sixth, and on the seventh week do a full 6 day rotation of workouts).

    Of course, if you feel that you are getting sick or are overtraining, then you need to take the time needed to get healthy. I know how hard that can be. For most of us it takes more discipline to take a day off then it does to motivate to go work out.

    Let me know if that answers your question.

Comments are closed.