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