17DEC09

Did the CFE WOD, a 20 minute time trial today.

15DEC09

Did a CFE WOD this morning:

Tabata interval of running: 12% at 8.3 mph (7:13 min/mile). Smoker for only a little 4 minute WOD.

14DEC09

Did the CFE anaerobic S&C WOD:

Jump rope for 10 min. Mixed up running, SU, DU.

5 wall walks

6 RFT:
30 sec 95# hang power cleans
45 sec rest
30 sec med ball slams
45 sec rest

14DEC09

Did the CFE WOD from yesterday:

15 minute time trial

Made it 2.13 miles for about a 7 min mile pace.

13DEC09

Did the mainsite WOD:

AMRAP in 20 min:
Row 500 m
25 TGU's w/60# DB's

Did 1:50 of 45# SDHP's and did TGU's w/a 35# DB.

Finished 2 rnds+ rowing+ 10 TGU's.

11DEC09

Ran ~6.5 miles today.

10DEC09

Made up a WOD:

7 RFT:
7 cleans- 115#
7 ring dips

Took ~12:30. Did some jump rope beforehand and 8 min (combined) of L-sit afterwards.

9DEC09

Did a CFE WOD:

3 rounds of:
Run 200 m
Run 400 m
Run 600 m

With 20 lb weight vest, 1:1 work:rest ratio.

Did a workout out of painstorm last night:

3 rounds of:
20 pull ups
40 GH SU
60 push ups
Run 400 m

First round: held 2 40# DB's while Ryan did the exercises. Ran an extra 200 m.

Second and third rounds: held 2 15# DB's.

Took 47 minutes.

7DEC09

Just did some ab work tonight. Did a bunch of L-sits with the legs tucked and a bunch of GHD sit ups and hip extensions. Then played racquetball for a bit.

7DEC09

Did a modified Cindy after PT this morning to beat Coppola and Williams.

AMRAP in 20 minutes:
3 pull ups
6 push ups
9 squats

Got in 31 rounds. Tore a big hole in my right hand, but I nailed this bad boy.

6DEC09

Did a WOD tonight in prep for this week's PT:

40-30-20-10
DL
SU

Run 400 m after each round.

Did 135# on the DL and it was a bit too light I think. Took 15:50.

5-6DEC09

Had the level I cert this weekend. Awesome 2 days of work including:

Lots of squats, DL's, presses, cleans on day 1.

Tabata squats on day 1. Got something like 13.

Fran on day 1. Did 95# and jumping pull ups in 7:58.

On day 2 more cleans and jerks and:

AMRAP in 10 minutes:
7 MBC's
7 push ups

3DEC09

Did almost the entire SealFIT WOD from yesterday:

4 Bear Complexes- 55/65/75/75

Find 3RM on DL- 185/205/225/245

6 rounds:
3 Dl @ 225#
20 DB Swings @ 45#
50 m Bear crawl

5 RFT:
5 HSPU
10 Squat Cleans- 85/85/75/75/75
15 weighted sit ups - 45#

1DEC09

We did a team work out of our own:

AMRAP in 20 min:
15 Box Jumps
Push ups/Sit ups

Fun stuff.