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