30SEP09

Did the main site WOD with Bickers tonight:

5 RFT:
Run 400 m
21 55# DB Swings
12 Pull ups

30SEP09

Did a 3 mile road march this morning for RC PT.

29SEP09

Ran ~3.5 miles tonight around campus.

28SEP09

Did a ~4 mile run in ACU's and boots for RC PT

27SEP09

Did the main site WOD with Ryan:

AMRAP in 20 minutes:
5 95# Thrusters
7 95# Hang Cleans
10 95# SDHP

25SEP09

Did a CFFH WOD w/Ryan after PT:

Horrible Hundred

25 DL- 205#
25 Squat Cleans- 95#
25 Thrusters- 65#
25 OH Squats- 45#

25SEP09 PT

BN Run. ~3 miles in 40 minutes.

24SEP09

Did a WOD from CFFH that I've done before with Eslinger and Dan (roommate):

5 RFT:
Max BW bench
Max pull ups

Got 10/5/3/2/2 on bench and 13/11/10/10/10 on pull ups.

Ran ~2.6 miles afterwards.

23SEP09 PT

Did a ~45 minute road march with RC.

21SEP09

Did the CF WOD:

5x1 Shoulder Press- 115/125/125/125/125
5x3 Push Press- 125/135/145/145/145
5x5 Push Jerk- 145f/135/135/135/1`35

Fun stuff.

21SEP09 PT

Ran 6 miles for RC PT and dry heaved afterwards. Did it in ~51 minutes.

20SEP09

Did the WOD from Friday:

5 RFT:
30 GH SU's
25 back extensions

Took ~24 minutes.

17SEP09

Did Daniel and sucked.

50 pull ups
Run 400 m
21 95# thrusters
Run 800 m
21 95# thrusters
Run 400 m
50 pull ups

16SEP09 PT

Ran 3 miles with 2m ins break between (6:49, 7:49, and 6:47). Did 30 seconds of the pain.

15SEP09

Ran 4 miles with RC this afternoon in ~34 minutes.

14SEP09

Did Annie, the main site WOD after PT today w/ Bickers:

50-40-30-20-10
Double Unders
Sit ups

Getting closer on the double unders, but just subbed 4x single unders and did frog sit ups. Took ~23 minutes. Afterwards did 2x 10 ft rope ascent.

14SEP09 RC PT

Ran laps around the stairs on campus for ~30 minutes. Did 2x30 PU and SU at the beginning and 2x30 PU in between. Finished up with some sprints, squats, jumps, and SFC Sheets leg smokers.

13SEP09

Did Diane:

21-15-9
Deadlift
HS PU

Did 225 on the first round, 185 on the last 2. Did HS PU's on the 36" box. Took 10 minutes.

12SEP09

Did the CF Knoxville WOD from a week ago or so:

7 RFT:
7 95# clean and jerk
7 push ups
7 pull ups
7 dips

9SEP09

Did a workout after PT with Bickers, Ryan, Short, and Stiefel.

5 RFT:
Run 400 m
14 pull ups
7 ring dips
20 double unders (80 singles)

Took 23 minutes. Fun.

7SEP09

Did a quick CF WOD from last week after PT this morning:

4 rounds of:
25 burpees
Run 400 m

6SEP09

Did an ole favorite, Master Chief:

5 rounds of:
AMRAP in 4 minutes:
4 135# hang cleans
8 push ups
12 squats
1 minute of rest

Smoker

5SEP09

Ran 6 miles this afternoon.

4SEP09

Did one of the girl WOD's:

AMRAP in 20 minutes:
5 HS PU's
10 one legged squats
15 pull ups

I did 5-6 ish rounds plus a set of HS PU's and one legged squats.

Then ran ~20 minutes with Compton.

4SEP09

Did the CF Knoxville and main site WOD:

30 DB Swings- 50#
5 Box Jumps
25 DB Swings
10 Box Jumps
20 DB Swings
15 Box Jumps
15 DB Swings
20 Box Jumps
10 DB Swings
25 Box Jumps
5 DB Swings
30 Box Jumps

Then did 4 rounds of
7 pull ups
10 dips

Then ran ~5K

2SEP09

Did the main site WOD with a bit of the CFFH WOD:

Elizabeth
21-15-9
135# power cleans
Dips

2 rounds of:
10 walking lunge steps w/50# dumbbells in each hand
15 DB swings- 50#

1SEP09

Did the main site WOD today, rowing Fran:

Row 1000 m
21 95# Thrusters
21 Pull ups
Row 750 m
15 95# Thrusters
15 Pull ups
Row 500 m
9 95# Thrusters
9 Pull ups

Then ran ~2.5 miles