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.