17DEC09

Did the CFE WOD, a 20 minute time trial today.

15DEC09

Did a CFE WOD this morning:

Tabata interval of running: 12% at 8.3 mph (7:13 min/mile). Smoker for only a little 4 minute WOD.

14DEC09

Did the CFE anaerobic S&C WOD:

Jump rope for 10 min. Mixed up running, SU, DU.

5 wall walks

6 RFT:
30 sec 95# hang power cleans
45 sec rest
30 sec med ball slams
45 sec rest

14DEC09

Did the CFE WOD from yesterday:

15 minute time trial

Made it 2.13 miles for about a 7 min mile pace.

13DEC09

Did the mainsite WOD:

AMRAP in 20 min:
Row 500 m
25 TGU's w/60# DB's

Did 1:50 of 45# SDHP's and did TGU's w/a 35# DB.

Finished 2 rnds+ rowing+ 10 TGU's.

11DEC09

Ran ~6.5 miles today.

10DEC09

Made up a WOD:

7 RFT:
7 cleans- 115#
7 ring dips

Took ~12:30. Did some jump rope beforehand and 8 min (combined) of L-sit afterwards.

9DEC09

Did a CFE WOD:

3 rounds of:
Run 200 m
Run 400 m
Run 600 m

With 20 lb weight vest, 1:1 work:rest ratio.

Did a workout out of painstorm last night:

3 rounds of:
20 pull ups
40 GH SU
60 push ups
Run 400 m

First round: held 2 40# DB's while Ryan did the exercises. Ran an extra 200 m.

Second and third rounds: held 2 15# DB's.

Took 47 minutes.

7DEC09

Just did some ab work tonight. Did a bunch of L-sits with the legs tucked and a bunch of GHD sit ups and hip extensions. Then played racquetball for a bit.

7DEC09

Did a modified Cindy after PT this morning to beat Coppola and Williams.

AMRAP in 20 minutes:
3 pull ups
6 push ups
9 squats

Got in 31 rounds. Tore a big hole in my right hand, but I nailed this bad boy.

6DEC09

Did a WOD tonight in prep for this week's PT:

40-30-20-10
DL
SU

Run 400 m after each round.

Did 135# on the DL and it was a bit too light I think. Took 15:50.

5-6DEC09

Had the level I cert this weekend. Awesome 2 days of work including:

Lots of squats, DL's, presses, cleans on day 1.

Tabata squats on day 1. Got something like 13.

Fran on day 1. Did 95# and jumping pull ups in 7:58.

On day 2 more cleans and jerks and:

AMRAP in 10 minutes:
7 MBC's
7 push ups

3DEC09

Did almost the entire SealFIT WOD from yesterday:

4 Bear Complexes- 55/65/75/75

Find 3RM on DL- 185/205/225/245

6 rounds:
3 Dl @ 225#
20 DB Swings @ 45#
50 m Bear crawl

5 RFT:
5 HSPU
10 Squat Cleans- 85/85/75/75/75
15 weighted sit ups - 45#

1DEC09

We did a team work out of our own:

AMRAP in 20 min:
15 Box Jumps
Push ups/Sit ups

Fun stuff.

30NOV09

Did Helen, but for five rounds, instead of 3:

5 RFT:
Run 400 m
21 DB Swings- 50#
12 HS PU- 36" box

26NOV09

Ran the Atlanta Half-Marathon today in 1:50:10. Feet are tore up from the floor up.

24NOV09

Did the main site WOD today:

5x1 shoulder press
5x3 push press
5x5 push jerk

Still smoked from yesterday. Did 115# on all rounds.

23NOV09

Did the main site WOD from yesterday, along with boot camp this morning:

AMRAP in 20 min:
15 back squat, 115#
25 burpees

22NOV09

Ran ~8.4 miles in 1:14 today.

21NOV09

Did the CF PTC "Grand Opening" WOD:

Row 500 m
40 SU
30 Box Jumps
20 1.5 pood KB swings
10 Burpees
10 95# C&J

Smoker. Took 7:20. Box Jumps killed me.

20NOV09

Did the mainsite WOD and then some:

7x1 deadlift- 295/295/275/275/275/275/255

AMRAP in 7 minutes:
7 65# SDHP
7 Burpees

18NOV09

Did Nancy on a boat, scaled, at CFPTC this morning:

3 RFT:
Row 250 m
15 OH Squats

Did 65# on the OH squats.

Afterwards ran ~3 miles.

18NOV09

Did Elizabeth at CFPTC:

21-15-9
Clean
Ring Dips

Did 115#, then down to 95# halfway through. Took 11:53. Very painful.

16NOV09

Did the mainsite WOD Angie in 32 minutes:

100 pull ups
100 sit ups
100 push ups
100 squats

Pull ups were really slow, as were sit ups. I blame yesterday.

15NOV09

Did the abs part of the Sealfit.com WOD:

100 SU, 100 4 ct flutter kicks, 100 leg levers, 100 bicycle crunches

Then did some curls and pull up work.

13NOV09

Did part of the sealfit WOD from today:

50-40-30-20-10
Push press
Push up

Did 65# on the press. Absolutely smoked my chest.

Then ran ~2.5 miles.

13NOV09 PT

Did a road march for ~1 hour.

12NOV09

Did part of the sealfit "Commander" WOD:

Strength: work to 1 RM Thruster

Stamina: 5 rounds: 3 Thruster @ 80% 1RM (Minimum 115#), 20 KB Swings (1.5 pood or 55#), 6 sprint starts

Work Capacity: "The Commander":

5 working sessions of 5 minutes each, 1 minute rest between. Max rounds in each 5 minute session of:

5 x Squat Clean (115 - 135#)
10 x Push Ups
15 Squats

Did 135 on the 1RM of thrusters, and 115 on the sets of 3, 45# DB on the swings, and only 4 rounds of The Commander.

11NOV09

Did most of the sealfit.com WOD:

Warm Up: Team drills: 4 rounds: (buddy carry 50 yds, wheel barrel 20 yds...be creative). If alone, do sand bag drills

Strength: work to 3RM Clean & Jerk

Stamina: 6 rounds: 2 C & J @ 3RM, 6 burpee broad jumps, Hip Mobility drill transition

Work Capacity: "Dead Pull":

6 rounds: Max reps in one attempt: body weight dead lift, pull-ups

Durability: 4 x 800M run. 1:30 rest between sets. Hydrate, refuel

Did not do the warm up. Did 135 then 155 on the 3RM for C&J, then did 165 on the stamina reps. Did 17 or so on the first round of deadlifts, then 12-13 on subsequent rounds. Did about 7 pull ups each round.

9NOV09

Did part of the sealfit.com WOD from today:

Find 3RM on BP- 205#

6 rounds of 2 BP @ 3RM, 14 pullups.

I did 205# for the first 3 sets, 200# for the last 3 sets. And bitched out on the pull ups. I just did them until Ryan was done.

Then 3 rounds of:
17 Back Extensions
17 GHSU

Then 30 minutes of Hill program on the cardio bike. 10.8 miles in 30 minutes.

9NOV09 PT

Did another ability group run with Eslinger, Bulson, Dispennett, Ryan, and Murphy. They smoked me for ~3.5 miles.

8NOV09

Did a sealfit.com WOD with Ryan:

10 min TGU w/35# DB

Find 1RM on PP and PJ: 155/165 respectively. Pitiful.

3 rounds: 2xPP, 1xPJ @80% of PP max- 125, 10x HSPU, 5x L-pull up

AMRAP in 20 minutes: 5x Curtis P (95#), 3x Burpees

200 SU, 100 Back extensions on the floor.

8NOV09

Ran ~3 miles this morning around Hawthorne Park.

7NOV09

Did a dirty one from Sealfit.com

2 BB Complexes at 45# and 55#

3 rounds of: 3 Front Squat @ 140#
10 jumping lunges

4 RFT:
Run 400 m
10 manmakers with 20# dumbbells
15 pull ups
20 squats

4 rounds of:
Hip mobility drill
10 GH SU
10 Back extensions

6NOV09

Did the CFFH WOD from earlier this week:

7x1 Front Squats- Did 135/155/165/175/175f/165/165

6NOV09 PT

Water polo

5NOV09

2 RFT:

One pull up the first minute, two the second, etc...
Run 800 m

Did 9 rounds, then 8, but went to 13 and 10 with Ryan.

Then 30 minutes of cardio.

1NOV09

Did the CFE WOD from earlier this week. Ran 1 mile on the treadmill at 8% incline and 11% for the last tenth of a mile. Finished in 8:37. Smoker.

31OCT09

Did the CF Ft. Hood WOD from Friday:

4 RFT:
10 225# Dead lifts
20 50# DB Swings
30 KTE

Smoker.

29OCT09

Did a workout with RYan tonight:

5 RFT
Max 175# bench
Max pul ups

Did 13/4/3/2/2 and like 6/5/4/3/3.

Ran 2.5 miles with Eslinger and his roomie afterwards.

28OCT09

Did the CF Ft. Hood WOD from yesterday:

3 RFT:
10 pull ups
20 55# DB swings
30 box jumps
40 45# presses

27OCT09

Did the CFE WOD for today in the light rain:

Run 1 min, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, 1 min on, 10 sec off, 1 min on, 20 sec off, 1 min on, 30 sec off, 1 min on, 40 sec off, 1 min on, 50 sec off, 1 min on, 1 min off, 1 min on.

Smoker of a 20:10 workout.

26OCT09

Ran ~6.5 miles tonight.

24OCT09

RC. Did an APFT, One Rope Bridge, O Course, BRM, HGAC, and a beast of a 10K on some nasty hills at Ft. Knox.

Got 67 PU, 86 SU, 13:24.

19OCT09

Warmed up with 4oo m, 2 min PU/SU

Did a variation of the main site/CFPTC WOD:

4x5 DL: Did 225/255/265/265

7x1 Weighted pull ups w/65# DB

Ran 400 m after each pull up.

18OCT09

Did a 10K road march with RC.

17OCT09

Ran ~6.7 miles today.

16OCT09

Did the main site WOD from yesterday:

5 RFT:
15 Hang squat cleans
30 pushups

God this sucked. I started out at 95# and dropped to 75# after the 3rd set.

Ran ~4 miles afterwards.

15OCT09

Did Linda:

10-9-8-7-6-5-4-3-2-1
165# bench
135# power clean
205# deadlift

Did it in 24 minutes

14OCT09 PT

Rucked a bit and then did buddy carries with RC

13OCT09

Did a quickie

5 RFT:
75# Barbell complex
6 push ups

Then ran ~2.5 miles at a slow pace.

12OCT09

Did the main site WOD from yesterday, Fran, with Ryan tonight:

21-15-9
75# Thrusters
Pull ups

Took 7:32. Those friggin' pull ups killed me.

11OCT09

Did the main site WOD for tomorrow, Elizabeth:

21-15-9
135# Power Cleans
Ring Dips

Did it in 8:21

10OCT09

Ran ~6.5 miles along Heritage Trail.

8OCT09

Did the main site WOD from Monday:

21-18-15-12-9-6-3
95# power cleans
Sit ups
Back Extensions

Smoker.

Did 2 minutes of PU right before and 1 minute of PU right after. Also did some rope climbs

7OCT09

Did tire flips and some rope climbing with RC this morning.

6OCT09 PT

Did an APFT and 3.5 mile road march this morning for RC.

1OCT09

Did Diane today with RC team:

21-15-9
Deadlift
HS PU

Did 205 on DL and used 36" box for HS PU's.

30SEP09

Did the main site WOD with Bickers tonight:

5 RFT:
Run 400 m
21 55# DB Swings
12 Pull ups

30SEP09

Did a 3 mile road march this morning for RC PT.

29SEP09

Ran ~3.5 miles tonight around campus.

28SEP09

Did a ~4 mile run in ACU's and boots for RC PT

27SEP09

Did the main site WOD with Ryan:

AMRAP in 20 minutes:
5 95# Thrusters
7 95# Hang Cleans
10 95# SDHP

25SEP09

Did a CFFH WOD w/Ryan after PT:

Horrible Hundred

25 DL- 205#
25 Squat Cleans- 95#
25 Thrusters- 65#
25 OH Squats- 45#

25SEP09 PT

BN Run. ~3 miles in 40 minutes.

24SEP09

Did a WOD from CFFH that I've done before with Eslinger and Dan (roommate):

5 RFT:
Max BW bench
Max pull ups

Got 10/5/3/2/2 on bench and 13/11/10/10/10 on pull ups.

Ran ~2.6 miles afterwards.

23SEP09 PT

Did a ~45 minute road march with RC.

21SEP09

Did the CF WOD:

5x1 Shoulder Press- 115/125/125/125/125
5x3 Push Press- 125/135/145/145/145
5x5 Push Jerk- 145f/135/135/135/1`35

Fun stuff.

21SEP09 PT

Ran 6 miles for RC PT and dry heaved afterwards. Did it in ~51 minutes.

20SEP09

Did the WOD from Friday:

5 RFT:
30 GH SU's
25 back extensions

Took ~24 minutes.

17SEP09

Did Daniel and sucked.

50 pull ups
Run 400 m
21 95# thrusters
Run 800 m
21 95# thrusters
Run 400 m
50 pull ups

16SEP09 PT

Ran 3 miles with 2m ins break between (6:49, 7:49, and 6:47). Did 30 seconds of the pain.

15SEP09

Ran 4 miles with RC this afternoon in ~34 minutes.

14SEP09

Did Annie, the main site WOD after PT today w/ Bickers:

50-40-30-20-10
Double Unders
Sit ups

Getting closer on the double unders, but just subbed 4x single unders and did frog sit ups. Took ~23 minutes. Afterwards did 2x 10 ft rope ascent.

14SEP09 RC PT

Ran laps around the stairs on campus for ~30 minutes. Did 2x30 PU and SU at the beginning and 2x30 PU in between. Finished up with some sprints, squats, jumps, and SFC Sheets leg smokers.

13SEP09

Did Diane:

21-15-9
Deadlift
HS PU

Did 225 on the first round, 185 on the last 2. Did HS PU's on the 36" box. Took 10 minutes.

12SEP09

Did the CF Knoxville WOD from a week ago or so:

7 RFT:
7 95# clean and jerk
7 push ups
7 pull ups
7 dips

9SEP09

Did a workout after PT with Bickers, Ryan, Short, and Stiefel.

5 RFT:
Run 400 m
14 pull ups
7 ring dips
20 double unders (80 singles)

Took 23 minutes. Fun.

7SEP09

Did a quick CF WOD from last week after PT this morning:

4 rounds of:
25 burpees
Run 400 m

6SEP09

Did an ole favorite, Master Chief:

5 rounds of:
AMRAP in 4 minutes:
4 135# hang cleans
8 push ups
12 squats
1 minute of rest

Smoker

5SEP09

Ran 6 miles this afternoon.

4SEP09

Did one of the girl WOD's:

AMRAP in 20 minutes:
5 HS PU's
10 one legged squats
15 pull ups

I did 5-6 ish rounds plus a set of HS PU's and one legged squats.

Then ran ~20 minutes with Compton.

4SEP09

Did the CF Knoxville and main site WOD:

30 DB Swings- 50#
5 Box Jumps
25 DB Swings
10 Box Jumps
20 DB Swings
15 Box Jumps
15 DB Swings
20 Box Jumps
10 DB Swings
25 Box Jumps
5 DB Swings
30 Box Jumps

Then did 4 rounds of
7 pull ups
10 dips

Then ran ~5K

2SEP09

Did the main site WOD with a bit of the CFFH WOD:

Elizabeth
21-15-9
135# power cleans
Dips

2 rounds of:
10 walking lunge steps w/50# dumbbells in each hand
15 DB swings- 50#

1SEP09

Did the main site WOD today, rowing Fran:

Row 1000 m
21 95# Thrusters
21 Pull ups
Row 750 m
15 95# Thrusters
15 Pull ups
Row 500 m
9 95# Thrusters
9 Pull ups

Then ran ~2.5 miles

30AUG09

Did the past 3 main site WOD's:

5x3 OH Squat- 85/85/95/95/95

5 rounds of:
15 95# power snatches
Run 400 m

7x1 Weighted pull ups- 40/45/55/60/60/55/55

28AUG09

Did the WOD from CF FH:

50 box jumps
50 55# dumbbell swings
5x 6 pull ups
50 burpees
50 40# dumbbell hang cleans
50 KTE
Run 800 m

Took 40 minutes.

27AUG09

Did the main site WOD from a few days ago:

21 Pull ups
21 SU
Walking lune 100 ft
18 Pull ups
18 SU
Walking lune 100 ft
15 Pull ups
15 SU
Walking lune 100 ft
12 Pull ups
12 SU
Walking lune 100 ft
9 Pull ups
9 SU
Walking lune 100 ft
6 Pull ups
6 SU
Walking lune 100 ft
3 Pull ups
3 SU
Walking lune 100 ft

Then ran ~2.6 miles

24AUG09

Did:

5x3 Back squats 155/165/175/175/175

Tabata of pull ups, SU, PU, GHD back extensions, only 6 rounds of each for 12 min of exercise.

CTLT CF Ft. Hood Workouts

Particularly good ones that I remember:

Broomstick Mile
25 back squats
25 front squats
25 OH squats
Run 400 m
25 push press
25 push press
25 push jerk
Run 400 m
25 DL
50 squat clean
Run 400 m
50 power snatch
Run 400 m

40 SU
40 DL 185 #
Run 400 m
30 SU
30 DL
Run 400 m
20 SU
20 DL
Run 400 m
10 SU
10 DL
Run 400 m


AMRAP in 20 min
1 Suicide
8 Dumbell Thrusters

10 rounds for time of:

7 Kettlebell Swings (men - 1.5 pood / women - 1 pood)
7 Ring Dips
7 Box Jumps (men - 24" / women - 20")

AMRAP in 20 minutes of:

4 Thrusters (men - 115# / women - 75#)
6 KTE
8 Burpee Box Jumps (men - 24" / women - 20")

400m run

50 squats

400m run

40 GHD sit-ups

400m run

30 push-ups

400m run

20 wall balls

400m run

10 burpees

2JUL09

Did the SEALFit.com WOD from Tuesday:

1-1-1 PFA w/pull ups

10x100 yd sprints on the minute

10-9-8-7-6-5-4-3-2-1
105 lb overhead press
Burpee pull ups

Took about an hour

1JUL09

Out with Clow and his girlfriend Anna on the lake, did tubing for about 25 minutes, then about a 2 hour hike. Fun times.

30JUN09

Ran ~6 miles on the East Heritage Trail and around Hawthorne Park.

30JUN09

Did some of the SEALFit.com WOD:

Barbell complex w/burpees 65/75/85/85

21 Curtis P's w/85 lbs

4 rounds of:
60 seconds Ab bridge
15 36" box push ups
Hip mobility lunge

29JUN09

Ran ~7 miles in about 1:02

29JUN09

Did the CF main site WOD from Monday, enhanced:

3 Rounds of:
Right arm barbell push press, 12 reps
Left arm barbell deadlift, 12 reps
Run 800 m
Left arm barbell push press, 12 reps
Right arm barbell deadlift, 12 reps
Run 800 m

Did 45 lbs on the push presses and 115 lbs on the deadlifts. Could go up on the push press, but my grip was dead on the dead lifts.

Then did 200 sit ups. Took just over 1 hour.

28JUN09

Ran the Race to Taste in Chicago in 22:25.

26JUN09

Ran ~4.4 miles this morning. Then did 3x 10 each position on the Strength Builder.

25JUN09

Went down and rode the bike for 40 minutes, 12.6 miles.

24JUN09

Did a little improv tonight.

AMRAP in 20 minutes:
5 pull ups
10 dips
15 sit ups

Did ~12 rounds

24JUN09

Ran ~3.2 miles this morning, then mowed the lawn for about 3 hours.

23JUN09

Did part of the SEALFit workout from yesterday.

10 minutes TGU w/40 lb dumbbell.

Find 1RM on push press. Only got 145.

6 rounds:
2x Push press- 125 lbs
10x SDHP- 70 lbs

50 back extensions, 50 GHSU's.

23JUN09

Ran ~7 miles this morning.

22JUN09

Spent the day moving things, then did the main site WOD:

Helen
3 RFT:
Run 400 m
21 dumbbell swings w/55 lbs
12 HS push ups

Took about 14 minutes I think.

21JUN09

Ran about 5 miles in Foster Park, stopping every 5 minutes to do pushups/flutter kicks.

20JUN09

Ran about 10 miles along the river greenway in Ft. Wayne.

19JUN09

Ran 2 miles then did part of the SEALFit.com WOD from yesterday:

10 minutes of Turkish Get-ups w/40 lb dumbbell
3x1 Press- 115/125/135f
3x3 Push Press- 125/135/145f
3x5 Push Jerk- 135/135/135

5 Rounds of:
5 Push press- 125
50 SDHP- 55 lbs

Took about an hour and a half

18JUN09

Did Barbara down in the SRC this evening in about 50 minutes:

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

Fun.

1JUN09 - 18JUN09

In Europe walking 13-20 miles/day for 10 days. Also did several runs and sets of push ups and flutter kicks and the like.

30MAY09

Did 6x the following with 20 lb vest:

Run 5 minutes
1 min squats
Run 5 minutes
1 min push ups

Fun. Total of 1:12.

29MAY09

Did the 12 mile road march this morning with Clow in ~2:45.

28MAY09

Ran ~2.3 miles with Ryan tonight at an easy pace

27MAY09

Did the NavySEALs WOD, partly:

50-30-20
Pull ups
Push ups
Sit ups
Squats

Ran 40 minutes.

26MAY09

Did the NavySEALs WOD:

Phase I: Warm-up

3 rounds: pull-up ladder to failure, run 400 meters

Phase II: Strength Endurance

"9 MM"

(1) Find 1 RM Dead Lift

(2) 5 rounds for time of:
- 2 Dead Lift 85% 1 RM
- 10 burpee Squats
- Frog stretch

(3) 4 rounds:
- 10 Curtis P's (95#)
- 10 ankles-to-bar
- 400 meter run

Phase III: Core & Durability

(4) 5 rounds:
- 8 bench press (start at 135# and go up until you can't do a set unbroken
- 20 sit-ups
- 5 slashers (25-35#)

Those Burpee squats and Curtis P's sucked. All in all took ~1:40

25MAY09

Did a ~9 mile run on the Heritage Trail today.

24MAY09

Did Tabata Something Else

Pull ups
Push ups
Sit ups
Squats

Then ran ~2.5 miles.

22MAY09

Did the NavySEALs WOD:

Phase I: Warm-up

5 rounds:
3 x "The Exercise" 65# (see notes)
5 pull-ups

Phase II: Intensity / Strength Endurance

".556"

(1) 8 rounds for time:
10 x Wall Ball (20#)
10 KB Swing (55#)
5 minute rest

(2) 6 rounds:
5 x 1 arm snatch ea side(35#)
10 x sprint starts
5 x clapping push-up

(3) 5 rounds:
10 x weighted sit-ups (45#)
Ab bridge 1 minute

It actually wasn't too bad. I think it was a 12 lb medicine ball and 50 lb dumbbell.

22MAY09 PT

Did water polo for 40+ minutes which was pretty tiring.

21MAY09

Wow, long one today. NavySEALs WOD:


Phase I: Warm-up

10 minutes of Man-Makers, 35# DB, no rest
(Man-Maker: DB Renegade Row, DB Squat Clean to a Thruster = 1 rep)

Phase II: Stamina, Work Capacity

.762

(1) 2 rounds:
Run 1 mile
Row 2,000 Meters

(2) Every Minute for 20 minutes
5 x Pull-up
5 squats
5 x Burpee

(3) 5 Rounds
15 GHD situps
Frog stretch

The man makers and 20 minutes of (2) especially sucked. Took about an hour and a half total

20MAY09

Did the NavySEALs.com WOD:

4 rounds of:
100 yard farmer's walk w/45 lb dumbbell
20 air squats
25 push ups

5 rounds of:
3x squat clean thrusters 125 lb
5 Star jumps
8 GH SU's

5 min rest

5 rounds of:
6x35 lb renegade row
6x clapping push ups
5 walking lunges w/35 lb dumbbells
6 10yd shuttle runs

Smoker.

20MAY09 PT

Did PT with the LTC today:

4 sets of bleacher sit up/push up smokers

3x5 pull ups

4 30:60's
4 60:90's
4 30:60's

19MAY09

Took a complete rest yesterday and did the NavySEALs WOD from yesterday:

10 min Turkish Get-ups w/30 lbs

5 rounds:
2x 265 lb deadlift
5 burpees

5 RFT:
10 step-ups w/30 lb dumbbells on a 24 in box
8 frog jumps
20 sit ups

Afterwards did an easy 20 minute run.

17MAY09

Did 6 barbell complexes with 95 lbs today and then 4 sets of 20 seated leg raises and 15 inclined sit ups.

17MAY09

Went for a 38 minute run today, ~4.4 miles.

16MAY09

Did a hike in McCormick Park this morning with the Europe class.

Then did Diane this afternoon:

21-15-9
205 lb deadlift
HS PU's

Took 8:00 eactly.

15MAY09

Ran ~6 miles in ~54 minutes in the 80 degree heat. Mucho sweat.

14MAY09

Did 5x20 of push ups, 4 ct flutter kicks, sit ups, 4 ct leg levers, crunches. Ab smoker, took about 20 minutes.

Then did 5 rounds of:

Max 155 lb bench press- got 14/9/8/7/5
Max pull ups

Nice little easy day.

13MAY09

Did an absolute ass kicker, the NavySEALs WOD from Monday:

5 RFT:
10 Man makers
45 walking lunges w/20 push ups at 15, 30 and 45 lunges
20 KTE
Run 800 m

This was a killer. The man makers and push ups especially sucked.

13MAY09 PT

Did some workout with Keeley and Coppola. Stairs, lunges 3x, lots of OH Arm Claps, Flutter Kicks, Cherry Pickers, Leg Spreaders, Bleacher PU/SU's, then a 10 min Indian Run.

12MAY09

Ran 20 minute in Hawthorne Park w/Ryan, my legs are still really sore from Sunday and my arms and abs from yesterday.

11MAY09

Did a little medley:

3 rounds, with 1 min between each exercise of:
20 push ups
12 diamond push ups
20 wide arm push ups

Then tabata intervals of:
GH SU's
Seated leg raises
Dips
45 lb bench press

Arms are smoked.

11MAY09 PT

Did some good work with Dao. Did 3 rounds of basketball court medicine ball shuffle passing and then 200 m run. Then did a circle workout with each person (except Barron and I!) picking an exercise.

10MAY09

Did the NavySEALs WOD from Friday:

5 RFT of:
20 dumbbell snatch each arm- 30 lbs
20 box jumps
20 pull ups
20 75 lb thrusters

This kicked my ass in ~37 minutes.

9MAY09

Did a 12 mile walk this morning for the Europe class and then ran ~3.5 miles tonight around campus.

7MAY09

Did the NavySEALs WOD:

21-15-9
195 lb deadlift
Dips
Burpees

Took ~11:30

6MAY09

Did the NavySEALs.com WOD from yesterday:

4 RFT:
3 min row- 3 min SDHP w/65/55/55/55 lbs
20 Back extensions
5 Turkish get-ups each side w/30 lb dumbbell
20 Dumbbell swings w/45 lbs

Fun, did it in 36:50.

5MAY09

Did a little bit of squat and bench- 3x3 of 135/155/165 and 1x6 of 185, respectively, then ran ~2.6 miles w/Ryan at a good pace.

4MAY09

Did the main site WOD from last Friday:

Tabata intervals of:

Push ups- Did about 8-10
Sit ups- Did about 12-14
Pull ups- did 4-5
Squats- did 12-13

Afterwards ran for 40 minutes on the Heritage trail

4MAY09 PT

Dao led PT this morning. Did a rope climb and sets of 15-8 partner assisted push ups, then 15-10 sit ups. Then did some jogging.

4MAY09

Did the NavySEALS WOD for Monday:

150 burpee pull ups

Did these in sets of 15. I did 15 burpees and Ryan did 15 pull ups, alternating. Took just under 30 minutes to do 10 rounds.

Afterwards did a shitton of crunches.

30APR09

Did the main site WOD:

Elizabeth:

21-15-9
Power Clean
Ring Dips

Did 125 lb on the clean and 2x regular dips. Did it in ~11:15

Afterwards did some light running, but my knees were still very much sore.

28APR09

Did the main site and NavySEALS.com WOD:

7x1 shoulder press- 115/120/125/125f/120/120/120

5 RFT:
10 dumbbell hang squat clean w/each arm
10 renegade row
10 dumbbell thrusters w/each arm

w/a 30 lb dumbbell.

27APR09

Did the main site WOD from today:

5 RFT:
21 SDHP- 95 lbs
21 Dips

Did it in ~17 minutes. Fun.

Afterwards ran for ~40 minutes around campus.

27APR09 PT

I conducted PT, had 2 groups going, one running around the track and up the stairs while the other one did exercises with me. Fun.

26APR09 Strongest Engineer Competition

Fun. Did the gator pull in 13 seconds, then cut it down to 10. Did the farmer's walk in 30 seconds. Flipped the tire 20 times in one minute. Walked 229', then 237' in the pool with a 12 lb medicine ball. Got raped in the tug of war. The tire flip was definitely the biggest smoker, followed by the farmer's walk.

24APR09

Did a ruck march around the lake this morning and ran ~6.5 miles on the Heritage Trail.

23APR09

Did the main site WOD from today, Filthy Fifties:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Took 34 minutes. Fun

22APR09

Did a warm-up of:

2 rounds of:
Max reps 135 lb bench- got 25/15
Max reps pull ups- got 8/10

Then the NavySEALS.com WOD from today, "Monsoor":

4 RFT:

Run 800 m
20 burpees
20 SDHP- 60 lbs
100 yd Farmer's Walk w/55 lb dumbbell in each hand
40 sit ups

Great workout, did it with a 16 lb weight vest for rounds 1 and 3.

22APR09 APFT

PR:

70 PU- 99
80 SU- 100
13:32- 92 (?)

For a total of 291. Not 100% on my run time, I have to go check that out today. It's either that or something in the 93 score range for a 292 total.

20APR09

Did the NavySEALS WOD from last Saturday 11APR. Was a real ass-kicker:

the "Grinder":

5 RFT:
10 GH SU's
10 Back extensions
15 Pull ups
6 Turkish get-ups with each arm- 20 lb dumbbell
10 Dead lift- 135 lbs
20 Tuck jumps

This took ~34 minutes.

Afterwards did 30 minutes of the elliptical and sweat up a storm.

20APR09 PT

I led it today. APFT on Wednesday, so it was kind of light:

2 rounds of:
5 min running forwards
3 min running backwards

200 m sprint

Tabata intervals of push ups and flutterkicks.

I thought it was pretty decent. If I had not been forced to take 7 minutes to weigh in it would've been much better.

19APR09

Did the main site WOD today, Angie:

100 pull ups
100 push ups
100 sit ups
100 squats

I partitioned the pull ups and push ups in sets of 20, total time was 35 minutes. Afterward I did 15 minutes on the elliptical with my 25 lb vest.

18APR09

Did one of the main site WOD's from last week, scaled down:

DT
5 RFT:
Dead lift, 12 reps
Hang clean, 9 reps
Push jerk, 6 reps

Supposed to do 155 across the board. I did 155/135/115 because I'm weak. Took ~26 minutes

Then did a tabata interval of the roman chair and 100 crunches

12-17APR09

Ran a bunch over SB in PCB:

12APR- Did 4 miles on the beach
13APR- Did ~0.75 miles down the road, then came back along the beach, stopping 3 times to do 20 burpees
14APR- Did 5 miles on the road
16APR- Did 4 miles down the road, then 4 miles back along the beach
17APR- Did 5 miles on the road

Fun week.

10APR09

Did my own WOD today:

4 RFT:
Pull up ladder- made it to 9 each time for a total of 180
Run 800 m

Then did 25 minutes on the elliptical for 350 calories

9APR09

Did Linda:

10-9-8-7-6-5-4-3-2-1
Bench- 155 for the first 6, then 165/185/195/205
Power clean- 135
Deadlift- 185

Afterwards did the elliptical for 30 minutes, burned 421 calories.

8APR09 PT

Climbed the rope once then did a PU/SU pyramid from 15->1->6

Then did some leg throws for about a minute and ran for 10 minutes.

7APR09

This morning did 20 minutes of running w/hills and stairs on campus.

Did the main site and NavySEALS WOD:

5x1 Shoulder Press- 130/130/130f/130/130f
5x3 Push Press- 135/145/155/155f/155
5x5 Push Jerk- 135/145/145/145f/140

Then:

Run 400 m
Box jumps while Ryan ran
Run 400 m
35 lb dumbbell swing
Run 400 m
Burpees
Run 400 m
60 lb thrusters
Run 400 m
Jumping pull ups

6APR09

Did the main site WOD:

21-18-15-12-9-6
pull ups
sit ups

with 100 ft walking lunges between sets. Then did an ab circuit and some KTE's.

5APR09

Did the NavySEALS WOD from yesterday scaled down:

10-9-8-7-6-5-4-3-2-1 95 lb thrusters

In between sets did a reverse pyramid of 24 seconds of SDHP. Was supposed to be 100 m rowing, but that would've made the workout cumbersome. Also was supposed to be 115 lb thrusters. The SDHP sucked, especially at the end.

4APR09

Did phase II of the NavySEALS WOD from yesterday:

5 RFT:
10 push jerk- 125 lbs. Did the first 3 sets fine, then took a break on rep 7 and rep 6.
10 strict pull ups
10 depth push ups

Fun.

3APR09

Rest Day, just ran ~5 miles in ~50 minutes

2APR09

Did phase II of the NavySEALS WOD:

4 RFT:
Max BW Bench- did 155 lbs 14/11/11/10
Max pull ups- did 12/12/12/12
30 box jumps
Run 400 m

Took about 30 minutes. Fun.

1APR09

Did the NavySEALS WOD:

Phase I:
10x 95 lb deadlift, 8x 135 lb deadlift, 6x 155lb deadlift, 4x 185 lb deadlift, 2x 225 lb deadlift

Phase II:
Row 1000 m

21-15-9
185 lb deadlift
HS PU's

Row 1000 m

Phase III;
L-sit 5 minutes total

Scaled the DL weight on phase II and did HS PU's with feet on the wall. For rowing, rowed for 4:00 and 4:10. Did the L-sits in a roman chair for 1:00/1:00/1:00/0:45/0:45/0:30.

My abs and hammies are sore. Did phase II in 20:20

1APR09

Ran for 15 mins on the indoor track, then did the main site WOD from yesterday:

5 RFT:
30 GH SU's
25 Hip extensions

31MAR09

Did Phase II of the NavySEALS.com WOD:

5 RFT:
95 lb barbell complex
Run 400 m

Did the first 2 sets fine and on the last 3 sets had to set the bar down after front squats. Did 6 burpees as a penalty each time. Took 27:10.

30MAR09

Did Nicole, the main site WOD:

AMRAP in 20 mins:
Max pull ups
Run 400 m

I did 16-12-10-10-9-8-8-8 in 22:17.

Afterwards biked 10.84 miles in 30:07.

25MAR09

Did the main site WOD:

5x3 front squats - 135/155/165/175/185f

Then did 10-15-10 preacher curls with 65/55/55, followed by 4 sets of max hammer pull ups.

Then did an ab workout 30 seconds each of:

Tuck and raise
Flutter kicks
Side sit ups
V-ups
Russian twists
Supine bicycle
3xplank

Then did seated leg raises 40/20.

25MAR09 APFT

Did the APFT again:

72 PU
82 SU
14:22 2MR

2MR was 22 seconds slower than last time. Splits were 7:15 and 7:07. Should've gone faster the first mile. 281 though, I'll take it.

23MAR09

WOD courtesy of NavySEALS.com:

Phase I:
Run 1 mile

Phase II:
Fight Gone Bad V2.0:
4 rounds of:
20 wall ball shots
20 24" box jumps
20 SDHP - 65 lbs
20 Push press - 75 lbs
Sprint 200 m

Rest 1 minute between rounds.

Afterwards biked 10.8 miles in 30 minutes.

22MAR09

Did the main site WOD for today:

Lynne:
5 rounds of:
Body weight bench- I did 155 lbs- 17/8/6/5/5
Pull ups- I did 13/10/8/7/7

Then did an interval run on the treadmill- 1 min each segment

Speed-Grade
5-1
5.5-1
6-1
6.5-1
7-2
7.5-2.5
8-3
8.5-3.5
9-1
5-2
5-4
6-6
6-8
6-10
6.5-12
5.5-3.5
6.5-4
7.0-4.5
8.0-2
9.0-1
10.5-1

Then did 2x0.25 mile sprints at 10.5 with 1 min break before each.

20MAR09

Did my own workout today. Used the principles from a NavySEALS.com WOD from this week:

3 sets of concentration curls
2 sets of hammer pull ups

200 4 count flutter kicks

2x
Row 7:40
Run 1 mile

19MAR09

Did the main site WOD for today:

10 rounds of:
3 weighted pull ups
5 strict pull ups
7 kipping pull ups.

Took under 40 minutes. Did the first round w/o stopping, but every round thereafter was segmented into 2-4 sets.

17MAR09

Did 70% of Murph, the main site WOD for today:

Run 1 mile
70 pull ups
140 push ups
210 squats
Run 1 mile

Took 40 minutes

16MAR09

Warmed up with Sampson stretch, pull ups, dips, sit ups

Did Griff:

800 m
400 m backwards
800 m
400 m backwards

Good leg workout

Then did a Tabata ab workout:
Roman chair
KTE

Good times.

16MAR09 PT

Bulson led us in some weight training and then running:

We did, with a 25 lb plate:
20 presses
20 shoulde raises, upper and lower half
20 upright rows with each arm
and 25 4 count flutter kicks with the weight suspended

Was good, but could've done another round for maximum effect

Then went into the weight room and did

10-25-8-20-7 pull ups and inclined sit ups

Then did 8 200:100's and jogged it out.

16MAR09

Did the WOD from yesterday:

5 rounds for time of:

10x 155 lb hang squat cleans
15 ft rope, 3 ascents, legless

I did 135 lbs on the hang squat cleans, and only went to 12 ft for 2 and a half sets and did 7x pull ups for every rope climb thereafter. My hands are tore up pretty good.

Also afterwards did hammer pull ups to failure. Overall took about 53 minutes.

13MAR09

Did a 3 mile run or so around Hawthorne Park

13MAR09 PT

Did a battalion run to the circle on Heritage trail and back. ~3.5 miles.

12MAR09

Did the WOD from yesterday:

AMRAP in 30 min:

5 pull ups
5 ring dips
15 sit ups

Did 18 plus or minus 1 rounds, subbing 10 regular dips or 15 bench dips. Fun

Afterwards did 3x21's with 35 lbs.

11MAR09 PT

Did PT led by LTC Peffers today:

Run 1 mile
Ab smoke session on bleachers- basically GH SU's
5 30:60's and 2 60:90's
Push up smoke session on bleachers

Pretty good.

10MAR09

Did a 2 mile run with 25 lb vest. Back and legs are still sore.

9MAR09 PT

Bulson led us in:

3x:
800 m
20 push ups
20 flutter kicks

and one more 800 m

Then we did a 2-4-6-8-10-12-14-16-18-20
push ups
crunches

Tore up my hands on the track

9MAR09

Did a WOD from CF Knoxville from last week:

3x5 weighted pull ups w/30 lb dumbbell

10-9-8-7-6-5-4-3-2-1
185 lb dead lift
95 lb thrusters

Ass kicker.

8MAR09

Did Barbara:

5 rounds of:

20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest between rounds.

Barbara's a bitch, took about 55 minutes.

7MAR09

Just ran 4.2 miles around Beaver Lake.

6MAR09

Did a workout at Rucker with Peck in the gym:

1 miles on the tread mill

4 rounds of:
55 lb dumbbell bench press
pull ups (8/8/6/6)

1.33 miles on the elliptical

4 rounds of:
35 lb overhead dumbbell press
35 lb hammer curls

2 miles on bike

4 rounds of pullups

5MAR09

Did the NavySEALs.com WOD:

5 Rounds of:

AMRAP in 4 min:
135 lb hang cleans
8 push ups
12 squats

1 min rest between rounds.

I got 3.6/3.6/3/3/2.6

Ass kicker.

4MAR09

Did the NavySEALS.com WOD from today:

2000 m row
25 65 lb thrusters
25 pull ups
1000 m row
50 45 lb thrusters
25 pull ups

10x10
sit ups
crunches
reverse crunches

It was supposed to be 50 pull ups on that last set, but yeah.

3MAR09

Just did some light cardio:

1/2 mile running in 3:15
11.24 miles biking in 30:00

2MAR09

Did the main site WOD from today:

7x1 dead lift

Did 245/285/305f/295/295/295/305 with 2:30 between reps. Did 8x6 pull ups before and after each rep.

Afterwards did 3x21 of:

Back extension
Flutter kick

Did 54 flutter kicks on the last set.

1MAR09

Did a modified Fran:

21-15-9
95 lb Shoulder press
Pull ups

Then rowed 2000 m, did the elliptical for 2 miles, towed 1000 m

28FEB09

Did a workout inspired by the main site WOD from yesterday:

20-18-16-14-12-10-8
Push ups
4 count flutter kicks

Rowed 400 m after each set for a total of 2800 m

Afterwards I caught the first half of the Purdue-OSU game and biked about 55 min/15 miles.

27FEB09

Did 3 rounds of:

8 pull ups
20 leg raises

Then ran 1.5 miles and rowed 500 m.

25FEB09

Did the main site WOD from today and Monday:

7x1 Push Jerk- Did 165/175/185f/175/175/175/175

Then:

21 Push press
Row 500 m
18 Push press
Row 500 m
15 Push press
Row 500 m
12 Push press
Row 500 m

Did 105 lbs on the push press. Smoker.

24FEB09

Just a little something to get the blood flowing after this weekend:

8 pull ups
20 dips
8 pull ups
15 dips
6 pull ups
10 dips

Bike ~7 miles in 30:00

Easy peasy.

20-22FEB09 GAFBMP

Earned the German Armed Forces Badge for Military Proficiency this weekend:

Friday: 200 m swim in 4:27/6:00

Saturday: 5K run on road course in 23:00/23:00
400 m in 0:70/0:68
1000 m in 3:40/3:50
German Stone Put: 15 kg(33 lbs) - 9.45 m
Long Jump: 4.5 m - 14'8"

Sunday: 30K road march with 25 lbs in 4:16

Fun times

17FEB09

Gave blood today beforehand, so went easy:

Did the main site WOD:

7x1 Squat cleans- 155/155/165/165/170/170/170f

Did 15 dips after each rep

Then ran 1.33 miles in 10 mins on the treadmill.

16FEB09

Did another hodge podge, this time it was the NavySEALS.com and CFKnoxville workout from Tuesday 17FEB09:

21-15-9
GH SU
Back extension
SDHP- 75 lbs
Push press- 75 lbs

Then:

3 rounds of:
One minute pull up pyramid-got to 8/9/8
Run 400 m

Good little combo

16FEB09 PT

Compton led us in sort of CD2 and 3

30 SU
30 PU
30 SU
20 PU
25 flutter kicks
20 Wide arm PU

CD3:
2x10 of:
Power jump
V-up
Leg tuck and twist
Single leg pushup

Then did an ability group run for ~20 minutes. I led the A group, being the slowest member on the last PT test.

15FEB09

Did 2 WOD's:

Lynne:
5 rounds of:
BW Bench- Did 155/155/150/145/140-16/10/12/10/9
Pull ups- Did somewhere around 10-8-6-6-6

Then the main site WOD for today:
3 rounds of:
Row 500 m- just rowed for 3 min
21 burpees
Run 400 m

The burpees fucking sucked

13FEB09

Did Linda:

10-9-8-7-6-5-4-3-2-1

Bench- Did 135/145/145/150/155/155/165/185/195/205
Deadlift- Did 205 on all sets
Clean- Did 115 on all sets.

Did it in 33:20. Boy my back and shoulders are sore today.

13FEB09 PT

Did a road march to the parking lot and back. Had to carry Standley about half way back via litter.

12FEB09

Did Cindy:

AMRAP in 20 min:
5 pull ups
10 PU
15 squats

Did 16 rounds and 4 pull ups.

11FEB09 APFT

Did 69 PU, 80 SU, and 14:00 2MR for a 283.

9FEB09

Did what amounted to a light warm-up routine in anticipation of Wednesday's APFT:

2 rounds of:
15 second Sampson stretch
5 strict pull-ups
10 dips
15 SU
1 minute jump rope

Then did balance on a box for 1 minute each foot, 10 front squats with the bar, and dead hang for as long as I could, 40 seconds.

8FEB09

Did sort of a hybrid of the workouts from CFKnoxville from Monday 9FEB09 and Tuesday 3FEB09:

Warm-up:
Did 2 15-second Sampson stretches and practiced 1 leg balance on 24" box.

3x3 Deadlift- Did 225, 245, 275. My grip failed halfway up the last rep. Rested 2 min between each round and did 6 strict pull ups after each round.

Then:

Run 800 m
24 PU with feet on 24" box
Rest 1 min
Run 600 m
18 box PU's
Rest 1 min
Run 400 m
12 box PU's
Rest 30 s
Run 200 m
6 box PU's
Run 200 m
6 box PU

Then biked for 30 min, went 8.5 miles and did it with hoodie on, hood up.

7FEB09

Did the NavySEALS.com WOD from Thursday 5FEB.

Phase I: Preparation
Row 2,000 meters at 1:50 per 500 meter pace

Phase II: Opening the Hip

"Easy Day":

AMRAP in 20 min
5 Pistol (each leg)
10 Deadlift 155lb
15 Knee to Elbow

Phase III: Core:
200 situps

For phase I I rowed for 7:30. For phase II I did 7 and a third sets. I dropped to 135 lb DL on the last 2 sets and did 12 KTE on those sets as well but otherwise as RX'd.

6FEB09

Did the WOD from the main site for today:

Warm-up: 3 sets of:
15 second Sampson stretch
5 strict pull ups
15 incline sit ups

WOD:

5x1 Shoulder press 115-120-125-130-135f
5x3 Push press 120-130-135-140-145
5x5 Push jerk 135-135-135-140f-135

On the 4th set of push jerks I did the first 4, but couldn't get the last one.

I supersetted these with, respectively:

15 leg raises
5 strict pull ups
10 incline SU's

Afterwards I ran 1 mile in 7:00 on the track and ran back to the house from the SRC

6FEB09 PT

Played soccer with the AF. Fun.

5FEB09

Got guilt tripped into doing the main site WOD for today:

5 rounds of:
25 GH SU's
25 Back extensions
25 KTE
25 KB Swings

Subbed 20 dips for KB swings and did 20 of the other exercises.

Afterward biked 6.95 miles in 25 minutes.

4FEB09 PT

MAJ Ikenberry led it today. We did 1 min PU, 1 min SU, then did a circuit in the weight room of:

5 min at each station:

10 lb Weighted half dips
SU with a 8 lb medicine ball
Pull ups
Incline/Decline Bench Press
135 lb Bench Press
30 lb incline dumbbell bench

Afterwards Ryan and I did back squat 135 lb 5x5

3FEB09

Did the NavySEALS.com WOD for today:

Phase I: Preparation
Run 1 mile

Phase II: Frogman PT, v 2.0

Deck of Cards:

Hearts: Renegade-Row push-up (30lb)
Spades: Squat Jumps
Diamonds: Weighted sit-ups (45lb)
Clubs: Pistol each leg

Phase III: Core:
stretch


Did not do the run. Used a 15 lb dumbbell for the PU's and a 25 lb plate for the SU's. This was a lot of suck, especially on the PU's. We did all but 11 cards, but got through every face card in the deck.

2FEB09

Did a hybrid of the NavySEALS.com WOD for today and the CF WOD from yesterday, Sunday 1FEB09, Kelly.

20-10
Overhead press 65 lbs
Pull ups

"Kelly"
3 rounds of:
Run 400 m
30 box jumps
30 wall ball shots

200 SU's.

Did Kelly in 18:53. The box was 30" I believe and the medicine ball 15 lbs. Did 100 SU's with the feet lightly braced and then did sets of 34-33-33 with the feet held APFT style.

2FEB09 PT

Cadet Meyers led it today. We did 4 30:60's followed by 4 60:120's. Then went into the weight room and did:

4 x pullups
3 x 10 of 30 lb dumbbell curls
3 x 10 of 40 lb dumbbell press
2 x 10 of 135 lb bench press

Afterwards I swam 150 m.

1FEB09

For a warm-up did:

3 sets of:
15 second sampson stretch
5 pull ups
15 inclined sit ups

Did Elizabeth, the main site WOD from Thursday the 29th of January.

21-15-9
135 Power Clean
Ring Dips

Did 115 lb on the power cleans and 2x normal dips. Time was 12:00

After wards did 2 min of APFT standard SU's and 13:30 on the elliptical machine.

31JAN09

Did the NavySEALS.com WOD for today:

Phase I: Preparation
active stretch

Phase II: Metcon Intensity

"Annie" for time do:
50-40-30-20-10
Double under
Sit up

Then, "Helen"

3 Rounds for time
400m Run
21 Kettlebell swings 55lb
12 Pull Ups

Phase III: Core:
Rest

The only modification was single-unders on the jump rope and a 35 lb dumbbell for the swings. Due to a track meet I had to walk about 30 seconds before and after each run. Here were my times:

Annie: 9:23
Helen: 15:08

I then rowed for 10 minutes.

30JAN09 APFT

Had a diagnostic APFT today. Did my best ever:

70 PU- 99
78 SU- 100
14:12 2MR - 83

Need to improve on the run. I ran with Barron the whole time, we pushed each other.

Got the test for record in 12 days.

28JAN09

Did a workout from Stew Smith's book:

max pull ups
2:00 PU
2:00 SU
2:00 rest
max pull ups
1:00 PU
1:00 SU
2:00 rest
max pull ups
0:30 PU
0:30 SU
2:00 rest
max pull ups
0:15 PU
0:15 SU

Then did a treadmill workout given to me by Coppola. A nice little 20 minute smoker of a run. I could definitely do a little more next time I do it.

27JAN09

Did the same as 17JAN09, except this time I did all of the abs afterward.

26JAN09

Did the CF WOD from today:

Five rounds for time of:
30 GH SU's
20 Back Extensions

That took right on 15:00.

After that, ran 2800 m, did 2 min of PU, and rowed for 15 min.

26JAN09 PT

Shouldn't even post this because it was fucking worthless. We played half-court basketball for 40 minutes, led by CDT Myers. Did some dinky little exercises a couple of times after scoring. I deeply regretted the experience

25JAN09

Did the CFKnoxville workout from Thursday 22JAN.

Weighted Pull ups 7x1
3/4 Tabata: push ups, sit ups, squats

I did 40, 50 and then 60 on the last 5 pull ups.

On the Tabata here were my approximate numbers:

PU: Went from 18 on the first set to about 15 and bottomed out at about 8 or 9.
SU: Went from 10 to 8
Squats: Went from 18 to 14

24JAN09

Did the NavySEALS.com workout from Wednesday 21JAN:

Phase I: Preparation
5 X 20: push-ups, sit-ups, 4 count leg levers, 4 count flutter kicks, crunches

Phase II: Intensity
For Time:

Run 1 mile, then
21-15-9
burpee-pull-up
box jump
squats

Run 1 mile, then

21-15-9
GHD sit-ups
KTE
KB swings (50-55lb)

Phase III: Core Development
rest

Phase 1 alone took me a half hour. Overall took me about an hour and 15 minutes. Ouch. My abs were smoked after that warmup.

23JAN09

WOD from NavySEALS.com for today:

Phase I: Preparation
max pull-ups, max push-ups in 2 min, max sit-ups in 2 min

Phase II: Intensity
4 Rounds for time:

800m run
30 Wallball 20
30 Kettlebell swing 55lb

Phase III: Core Development
max crunches for 5 minutes

I got 13 pullups with minor kipping and very nearly full extension. 60 push ups and 66 sit ups.

It took me 34:30 to do Phase II and I used a 10 lb medicine ball and a 35 lb dumbbell.

I got 200 crunches.

My knees are a bit sore, good workout though

23JAN09 PT

Did the CWST followed by a 250 yd swim in 5:30.

21JAN09 PT

Took a rest and recovery day yesterday.

PT this morning was cadre-led by Major Ikenberry.

Climbed rope once
20-19-18-17 push ups and sit ups
2 sets of pull ups to failure followed by 4-5 assisted pull ups
2 sets of medicine ball situps
2x25 yard fireman's carry
50 yard lunge walk (Iron Mike)
2x200 m sprint

Afterward I swam 350 m

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.

19JAN09 PT

Dao led it today, we did a circuit with 10 stations. They were:

Side Straddle Hops
Push-ups
Flutter Kicks
Diamond Push-Ups
Supine Bicycle
Wide Arm Push-ups
Crunches
Mountain Climbers
Leg Extensions
The Plank

We did each station for 1 minute. It was a pretty decent workout.

We then did 2 200 m sprints with about 3 minutes in between.

We then did an Indian Run for the last 10 minutes or so.

Afterwards, I did swimming with Major Ikenberry, about 20 minutes worth with some instruction thrown in.

18JAN09

Did 3 sets of this as a warm-up:

Sampson Stretch, 15 seconds
5 strict pull-ups
10 dips
15 inclined sit-ups

Then the main site WOD:

Hang power clean 1-1-1-1-1-1-1 reps

Did 185 lbs. with 40 seconds between reps.

Finished with an easy 4 mile run on the treadmill in 35 minutes.

17JAN09

Workout from NavySeals.com Thursday 15JAN09.

Phase I: Preparation
Dynamic stretch then 100 push-ups

Phase II: Intensity
"For Time:"

21 -15 - 9
Squat Clean Thruster 95lb
Burpees

Phase III: Core Development
3 Rounds (untimed):
30 Weighted sit up 45lb
20 Knees to elbow

This being my first post I did not time it. Also only did one set of weighted situps with a 25 lb weight and no knee to elbows before my hip flexors gave out.

Did it solo.