30NOV09

Did Helen, but for five rounds, instead of 3:

5 RFT:
Run 400 m
21 DB Swings- 50#
12 HS PU- 36" box

26NOV09

Ran the Atlanta Half-Marathon today in 1:50:10. Feet are tore up from the floor up.

24NOV09

Did the main site WOD today:

5x1 shoulder press
5x3 push press
5x5 push jerk

Still smoked from yesterday. Did 115# on all rounds.

23NOV09

Did the main site WOD from yesterday, along with boot camp this morning:

AMRAP in 20 min:
15 back squat, 115#
25 burpees

22NOV09

Ran ~8.4 miles in 1:14 today.

21NOV09

Did the CF PTC "Grand Opening" WOD:

Row 500 m
40 SU
30 Box Jumps
20 1.5 pood KB swings
10 Burpees
10 95# C&J

Smoker. Took 7:20. Box Jumps killed me.

20NOV09

Did the mainsite WOD and then some:

7x1 deadlift- 295/295/275/275/275/275/255

AMRAP in 7 minutes:
7 65# SDHP
7 Burpees

18NOV09

Did Nancy on a boat, scaled, at CFPTC this morning:

3 RFT:
Row 250 m
15 OH Squats

Did 65# on the OH squats.

Afterwards ran ~3 miles.

18NOV09

Did Elizabeth at CFPTC:

21-15-9
Clean
Ring Dips

Did 115#, then down to 95# halfway through. Took 11:53. Very painful.

16NOV09

Did the mainsite WOD Angie in 32 minutes:

100 pull ups
100 sit ups
100 push ups
100 squats

Pull ups were really slow, as were sit ups. I blame yesterday.

15NOV09

Did the abs part of the Sealfit.com WOD:

100 SU, 100 4 ct flutter kicks, 100 leg levers, 100 bicycle crunches

Then did some curls and pull up work.

13NOV09

Did part of the sealfit WOD from today:

50-40-30-20-10
Push press
Push up

Did 65# on the press. Absolutely smoked my chest.

Then ran ~2.5 miles.

13NOV09 PT

Did a road march for ~1 hour.

12NOV09

Did part of the sealfit "Commander" WOD:

Strength: work to 1 RM Thruster

Stamina: 5 rounds: 3 Thruster @ 80% 1RM (Minimum 115#), 20 KB Swings (1.5 pood or 55#), 6 sprint starts

Work Capacity: "The Commander":

5 working sessions of 5 minutes each, 1 minute rest between. Max rounds in each 5 minute session of:

5 x Squat Clean (115 - 135#)
10 x Push Ups
15 Squats

Did 135 on the 1RM of thrusters, and 115 on the sets of 3, 45# DB on the swings, and only 4 rounds of The Commander.

11NOV09

Did most of the sealfit.com WOD:

Warm Up: Team drills: 4 rounds: (buddy carry 50 yds, wheel barrel 20 yds...be creative). If alone, do sand bag drills

Strength: work to 3RM Clean & Jerk

Stamina: 6 rounds: 2 C & J @ 3RM, 6 burpee broad jumps, Hip Mobility drill transition

Work Capacity: "Dead Pull":

6 rounds: Max reps in one attempt: body weight dead lift, pull-ups

Durability: 4 x 800M run. 1:30 rest between sets. Hydrate, refuel

Did not do the warm up. Did 135 then 155 on the 3RM for C&J, then did 165 on the stamina reps. Did 17 or so on the first round of deadlifts, then 12-13 on subsequent rounds. Did about 7 pull ups each round.

9NOV09

Did part of the sealfit.com WOD from today:

Find 3RM on BP- 205#

6 rounds of 2 BP @ 3RM, 14 pullups.

I did 205# for the first 3 sets, 200# for the last 3 sets. And bitched out on the pull ups. I just did them until Ryan was done.

Then 3 rounds of:
17 Back Extensions
17 GHSU

Then 30 minutes of Hill program on the cardio bike. 10.8 miles in 30 minutes.

9NOV09 PT

Did another ability group run with Eslinger, Bulson, Dispennett, Ryan, and Murphy. They smoked me for ~3.5 miles.

8NOV09

Did a sealfit.com WOD with Ryan:

10 min TGU w/35# DB

Find 1RM on PP and PJ: 155/165 respectively. Pitiful.

3 rounds: 2xPP, 1xPJ @80% of PP max- 125, 10x HSPU, 5x L-pull up

AMRAP in 20 minutes: 5x Curtis P (95#), 3x Burpees

200 SU, 100 Back extensions on the floor.

8NOV09

Ran ~3 miles this morning around Hawthorne Park.

7NOV09

Did a dirty one from Sealfit.com

2 BB Complexes at 45# and 55#

3 rounds of: 3 Front Squat @ 140#
10 jumping lunges

4 RFT:
Run 400 m
10 manmakers with 20# dumbbells
15 pull ups
20 squats

4 rounds of:
Hip mobility drill
10 GH SU
10 Back extensions

6NOV09

Did the CFFH WOD from earlier this week:

7x1 Front Squats- Did 135/155/165/175/175f/165/165

6NOV09 PT

Water polo

5NOV09

2 RFT:

One pull up the first minute, two the second, etc...
Run 800 m

Did 9 rounds, then 8, but went to 13 and 10 with Ryan.

Then 30 minutes of cardio.

1NOV09

Did the CFE WOD from earlier this week. Ran 1 mile on the treadmill at 8% incline and 11% for the last tenth of a mile. Finished in 8:37. Smoker.

31OCT09

Did the CF Ft. Hood WOD from Friday:

4 RFT:
10 225# Dead lifts
20 50# DB Swings
30 KTE

Smoker.