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.
31 January 2009
30 January 2009
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.
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.
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.
27 January 2009
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.
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.
26 January 2009
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
25 January 2009
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
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
24 January 2009
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.
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.
23 January 2009
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
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
21 January 2009
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
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
19 January 2009
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.
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.
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.
18 January 2009
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:
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.
17 January 2009
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.
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.
Subscribe to:
Posts (Atom)