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.