21DEC10

21-15-9

105# PC

Pull ups

Run 800 m

21-15-9

105# PJ

KTE

20DEC10

4 RFT:

15 BP @ 175#

15 Clapping push ups

15 KTE

Run 400 m

18DEC10

Deadlift 8-6-5-5-5-3-3-1: 295/315/325/325/325/335/345/345

Chipper: 15x DL @ 90% 3 RM (310), 10x weighted step up (35x2), 6 x 25 yd sprint

Run 1 mile

80 sit ups

16DEC10

Morning:

AMRAP in 30:

5 135# PC&J

20 24" box jumps

Baseline: 21-15-9 pull-ups, squats

Strength: Work to 3RM Push Press (PP)

Stamina: Chipper: 15 x PP @ 95% 3RM, 75 x SDHP (75#),

Work Capacity: AMRAP 30 minutes:

• 5 x Hand Stand Push-up
• 10 x Toes to Bar
• 15 x KB swing (55#)

14DEC10

Baseline: 4 rounds of Barbell Complex (85#-105#) w/push up chaser

Strength: work up to 3RM squat clean: 195

Stamina: 5 rounds: 3 squat cleans @ 90% 3RM, 15 KTE, 50 m buddy carry

13DEC10

Warm up: 100 push ups, 200 m lunges

Lumberjack 20

20 275# DL

Run 400 m

20 95# OHS

Run 400 m

20 75# DB swings

Run 400 m

20 C2B pull ups

Run 400 m

20 Burpees

Run 400 m

20 24" box jumps

Run 400 m

20 45# DB squat cleans

9DEC10

Strength: Back Squat 8 - 8 - 6 - 6 - 4 - 4 - 2 - 2 - 1 - 1

Work Capacity: 10 rounds for time of:

• 1 x Rope Ascent
• 29 x Back squat (95#)
• 10 meter Bar Bell Farmers carry (135#

225-225-240-240-255-255-270-270-285-300

7DEC10

Baseline: 100 x O/H squat w/ PVC, 100 x Double-unders

Work Capacity: 6 RFT with 20# vest:

• 10 x Man Maker (35# DB)
• 30 x KB swing (55#)
• Run 800M

6DEC10

Baseline: 3 rounds: 20 wall balls, 20 push ups, run 400

Horrible hundred:

2 rounds:

• 50 x Box Jumps (24")
• 50 x Pull-ups
• 50 x KB swing (55#)
• 50 steps walking lunge
• 50 x Knee-to-Elbow
• 50 x Push-Press (95#)
• 50 x GHD back Extension
• 50 x Wall Ball (20#)
• 50 x burpee
• 50 x Double under

5DEC10

Bench 5x5- 210 (1:30 rest)

Pull ups 2x10 @ 1:00 rest

Chin ups 2x10 @ 1:00 rest

Every minute for 10 minutes:

3 Power Cleans @ 185

6 Ball slams

4DEC10

Baseline: 100 push-ups. 200M walking lunge

Strength: Work to 1RM Dead Lift

Stamina: Chipper: 15 x DL @ 85% 1RM, 100 x 4-count mountain climbers, Buddy carry 800M

Work Capacity: For time:

• 100 x Curtis P (105#)

Durability: Eccentric Stretch (press / release)

Everything but buddy carry. 385/325 on DL. Used 95# on Curtis P's.

2DEC10

THis morning during PT:

Shoulder press 12x2 @ 135 every 1:00

Every 1:20 GHSU 10x10

Some pull ups

This afternoon:

Baseline: 1 mile run. ROM drills

Strength: 1 RM weighted pull-up

Stamina: 4 rounds: 3 x WPU @ 90% 1RM, 10 x Sumo Dead Lift High Pull (75#), Burgener snatch progression (PVC)

Work Capacity: 5 Rounds for time:

• 10 x Snatch (95#)
• 10 x Thruster (95#)
• 10 x burpees

Durability: 3 x Plank hold (2 minutes each). Active Stretch

55# on the WPU. 18:00 on the WC.

30NOV10

SEALFit with Ralph and Michael and Jake:

2xrun 400m

Work up to FS 3RM- 225

5 rounds:

3 FS@ 90%

20 steps walking lunge

50 m buddy carry

100xflutter kicks, 100x leg levers, 100x supermans

27NOV10

3 min rope climb- 3

3 min TGU 35#- 10

1 min rest

3 min 95# power snatch- 22

3 min 20# MB V-up- 38

1 min rest

3 min row for calories- 43

3 min burpee pull ups- 18

26NOV10

AMRAP in 18:

9 Pull ups

9 Ring Dips

9 MB OHS (20#)

15 Donkey Kicks

6+ 9 MB OHS

23NOV10

5 RFT:

5 Power cleans

7 bling dips w/2 chains

200 m run

16:43. 185# on the PC.

22NOV10

Every 1:05

Back Squat 10x3- 255

Every 1:30

Shoulder press 10x3- 125

High pull 10x3- 185

18NOV10

Every 1:30

Back squat 12x2- 265

Bench 12x2- 205

12NOV10

Every 1:35
Deadlift 12x1: 355 (9), 345 (3)
Shoulder Press 12x1: 140

Every 0:45
Front Squat 15x1: 205(1), 185 (14)

11NOV10

5 rounds:
400 m sprint
Rest 2:00

Ab work

10NOV10

Every 1:30
Squats 15x1- 285

Every 1:20
Chin-ups 10x3- 2 chains (3), 1 chain (7)
Dips 10x3- 2 chains

9NOV10

PT- ~2.5 mile run

Tabata push ups- 8

7 RFT:
7 box jumps
7 pull ups

5:02

8NOV10

5 RFT:
7 135# Push presses
14 push ups
200 m sprint

13:24

100 GHD SU 6x15, 1x10, 1:00 between sets

7NOV10

6 RFT:
6 tire flip n jumps
10 sledge strikes
10 push ups

14:50

5NOV10

3 min of 135# squats

Every 1:00
Power cleans 10x3- 195

Every 0:50
Bench press 10x3- 205 (6) 195 (2) 185 (2)

Every 0:50
Back squat lockouts 15x1- 545

4NOV10

Every 1:30
2 Jerks @ 185
8 DU

4NOV10

Every 1:00
Squats 10x3: 255

5x5
Weighted chins
Weighted dips

2 chains around neck. Last 2 set of chins did negatives

3NOV10

5 RFT:
gasser- BB court
5 HSPU- to a 25# bumper
10 KTE
15 ball slams

16:30

2NOV10

5 RFT:
5 DL@305
10 supine ring pull ups

9:50

29OCT10

5 RFT:
20 walking lunge steps w/45# plate OH
10 90 degree 20" box jumps
10 strict pull ups

16:05

29OCT10

Every 1:00
Squats 12x2- 285 (2) 275(8) 265 (2)

Every 1:00
High Pulls 12x2- 195

28OCT10

On the minute for 12 minutes:
2 power snatches @ 125#
2 step ups w/65# DB's

28OCT10

30 min of:
10 35# DB hammer curls (fat gripz)
10 90# calf raises
10 40# DB triceps extension

27OCT10

Every 1:30
Jump squats 12x2- 185
Bench Press 12x2- 225

30 mins of clean and press uncle w/Ralph- 165 for 20, 175 for 10

Every 0:45
Front squat lockouts 12x2- 405

26OCT10

20 sledge strikes L/R
2 towel pull ups
18
4
16
6
14
8
12
10

13:42

26OCT10

Arms:
10 45# curls
10 push ups
3 strict pull ups
30 sec rest

7 rounds:
10 forward/back neck
10 GH SU

25OCT10

Every1:30
Back squats 12x2- 275
Weighted chin ups 12x2- 35# DB

Every 0:45
Reverse grip bench press 12x2- 175

Every 0:45
OH Squat Lockouts 12x2- 195

25OCT10

Every 1:30
20x~30 s hill sprints. Walk back down

23OCT10

Every 1:45
Front Squat 10x3- 195 (5) 185(5)
Shoulder Press 10x3- 140 (2) 135 (5) 125 (3)

Every 0:45
One arm rows 12x2- 100

Every 0:45
Back squat partials 15x1- 500

22OCT10

Last WOD in PTC for a while:

4 RFT:
7 big tire flip and jump thrus
9 ball slams
100 ft farmer's walk (70# KB)

17:45

21OCT10

1 mile run w/20# weight vest

10:00 paleo sit

21OCT10

30 min arms:
10 30# hammer curls
10 45# skullcrushers
20 sec rest

10x10 back extensions w/10#- 1 min rest

20OCT10

5 RFT:
5 Power Snatches @ 115
10 245" Box Jumps

8:00

5x forward and back neck bridge

20OCT10

Deadlift 15x1: 5@365, 10@355
Bench 15x1: 240

Squat: 135 for 2:00 x2

Bench lockouts 15x1: 4@325, 2@315, 9@295

19OCT10

3x800 w/10 mins rest

10 min jump rope w/20# weight vest

Tabta Push Ups

19OCT10

30 minute arms:
10 reverse curls
10 BTN PP
10 triceps extension
20 seconds rest

10x10 GHD SU w/10# behind my head

18OCT10

BS 15x1: 295
BTN PP 15x1: 185(6), 175(9)

WPU 10x3: 26# KB

FS Lockouts 12x2: 405


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18OCT10

On the minute for 10 minutes:
3 power cleans @ 65% 1RM
6 ball slams

Used 155#

16OCT10

Religion:
5 rounds for time:
Max reps 225 squats
7 burpee box jumps

10/6/5/5/5. 14:15

Then 100 GHR.

15OCT10

High pulls 12x2: 205 for 4 sets, then 185.

Neck bridge: Back 5x10 sec w/95#
Front 5x25 sec

15OCT10

Reverse grip bench press 15x1: 5@205, 5@195, 5@185

Max height box jump: worked up to 40"

15-10-5
Reverse grip bench press @ 145
Ring Dips
Pull Ups

12:00

14OCT10

OH Squat 5x1: 185
Power Snatch 8x2: 135

5 rounds of max rep HSPU: done with an abmat and 3 min rest- 10/7/6/6/7

8 rounds of 100 m sprint w/45 sec rest.

13OCT10

5x400:

1:33
1:31
1:36
1:38
1:40

Grip 5x (5 Right 10 left)

13OCT10

Curl & Press 12x2: 44# KB
Neck bridge lockout 12x2: 95#
Front neck bridge (knees on bench): 10x20

12OCT10

Zercher squats 10x3: 185. 2 min rest

200 m sled push w/135 lbs on there. Every time I stopped I did 20 push ups and rested 45 seconds.

12OCT10

Deadlift 3@80%, 3@85%, 3@90%: 320/340/360

5 rounds for time:
1 press @90% 1RM
1 strict pull up
1 press @90% 1RM
3 strict pull ups
1 press @90% 1RM
5 strict pull ups

11OCT10

5 RFT:
5 tire flips + jump thru
25 yd shuttle farmer's walk w/72# KB's

18:15.

11OCT10

20 rep squats: 235, did 17/3

5 rounds:
5 85# hang power cleans
3 20" box overs
50 yd sprint

50 seconds between rounds

0:49
0:50
0:46
0:41
0:40

8OCT10

Press 2x5@75%, 3x3@85%. Used 125/145

10 RFT:
3 BS@65%
6 Ring Dips

9:39

7OCT10

Did a CF mainsite WOD at CFHH today:

C&J 1RM- Got 215/225/235

AMRAP in 10:
6 122# cleans
12 pull ups
24 double unders

2 rounds plus 12 pull ups.

6OCT10

DE bench 8x3 every 45 seconds. Used 175#.

5 sets of:
12 yd pull
12 yd push
12 yd pull
12 yd push

Loaded with 90#.


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5OCT10

Deadlift 3RM 355/365
Strict pull ups 3x max reps: 12/10/9

On the minute for 12 minutes:
2 power snatch
4 burpees

Used 120#.


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4OCT10

4 rounds of:
500 m row
15 push ups

1:1 work:rest ratio. Finished at 15:17. Went from 1:44 to 1:54.

Then 6 rounds of:
10 barbell lunges
2 max broad jumps
10 yard sprint and back

1:01/1:02/0:56/1:03/1:05/1:08

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1OCT10

Did FGB this morning. 311.

On the minute for 15 minutes, 2 power cleans. Used 185.

30SEP10

On the minute for 10 minutes:
2 squats @ 65%- 215
2 20" box overs

AMRAP in 15:
10 supine ring pull ups
10 true push ups

11 + 3 SRPU.

28SEP10

Bench, 5@80%, 2x3@87.5%, 4x1@90%. 215/235/245

5 rounds of:
1 min 2 pood KB swings
1 min rest

Goal is 30. Took 3 penalties (30/30/28/21/18). Rowed 3K in 12:58/

27SEP10

Front Squat 5@60%, 5@70%, 4@75%, 4x4@80%. 135/160/170/180
GHD SU 3x12 w/25# plate

AMRAP in 15
2 Power Snatch@75% of 1RM
2 rounds of 3 pull ups, 6 push ups. 9 20" box jumps

Finished 5 rounds and 1 round of the stuff. Used 115 on the snatches.

25SEP10

5 RFT:
9 135# Rack thrusters
20 yd bear crawl
7 ball slams
20 yd sprint

Subbed 2x sledge strikes. 13:40.

24SEP10

Power snatch 3, 3, 3, 3, 3: 105/110/115/120/130
Power clean 2, 2, 2, 2, 2, 2: 190/195/200/205/210/215x1

5 rounds of:
8 HSPU
8 L Hold Strict Pull Ups
8 Ring Dips
8 True Push Ups

HSPU's went bad fast. Started out doing them to a 15# bumper good, but was up to a 25#+ Abmat by the end. Did strict pull ups instead. ~28:30

23SEP10

Deadlift, 3@80%, 3@85%, 3@90%: 320/340/360

Did 325/345/365. Missed the very last rep.

Press 3, 3, 3, 3, 3: 120/130/140/145/155

9 185# HPC
15 Toes to bar
6 185# HPC
15 Toes to bar
3 185# HPC
15 Toes to bar

Took 8:17. Nasty on the grip.

21SEP10

Bench: 85% of 1RM for 2 reps every minute on the minute for 15 minutes. Made it to 10.5 minutes, then went down to 215 for the last 7 reps.

Strict chin ups- 3x12 (3 min rest)

5 RFT:
10 barbell lunges
10 ring dips
Sprint 100 yds

Used 135- 35% of 1RM

20SEP10

2 rounds of 20 rep squats. 1st set @ 65% 1RM, 2nd set went for broke. 215 and 225. Devastating.

AMRAP in 15
5 185# Shoulder to overhead
7 ball slams
9 push ups

Used 175# and subbed 2x sledges. Got 5 rnds+ 14 sledges.

18SEP10

3 rounds of:
Flexed arm hang, 45 sec
Rest 10 sec
45# plate OH walking lunges, 45 sec
Rest 10 sec
Sledgehammer strikes, 45 sec
Rest 10 sec
Gasser in 45 sec
Rest 10 sec

Just missed the gasser each time

17SEP10

CFFB Total

Power Clean 1RM- 225
Squat 1RM- 330
Bench 1RM- 270
DL 1RM- 400

1225

15SEP10

Fran

21-15-9
95# Thrusters
Pull ups

5:24.

14SEP10

OHS 3, 3, 3, 3, 3- 95/135/165/175 (got 2)/175

5x400- 1:36, 1:42, 1:40, 1:42, 1:40

14SEP10

5 rounds of:
Max reps 185# bench press
3 max height box jumps

Got 15, 8, 8, 8, 7. Jumps to a 37/37/37/38/39" box.

13SEP10

Front Squat 3, 3, 3, 3, 3, 3- 140/150/160/170/185/195
Supine Ring Pull Ups 3x15 (1 min rest): Did 15, then 8/10/12/15, then 5/8/10/13/15

AMRAP in 15
3 165# Power Cleans
3 rounds of Cindy

Got 3 rounds plus 3 PC + 5 PU + 10 PU

10SEP10

At Westlake CF today.

Push Press 3-3-3-3-3: 120-135-145-160-175

175 felt kinda easy.

3 RFT:
10 95# Thrusters
Run 200 m
10 Pull ups

6:46

9SEP10

Squat 5x5: 280. Only got 3 on the last set
Press 5x1: 155

6 rounds of:
Max reps plyo push ups
100 yd sprint

Got to 81 reps.

7SEP10

Deadlift 5RM: 335

Supine Ring Rows 3x Max Reps: 15, 12, 10

AMRAP in 8:
5 155# Power Clean to Push Press
5 Ring Dips

5 + 5 PC/PP

6SEP10

Speed Squats 10x2 @ 65% of 1RM- 215

4 RFT:
Max reps 225# Bench- 7, 4, 3, 2
Max reps strict pull ups- 8, 5, 4, 6
15 20# Med Ball Sit Up Throws

4SEP10

3x12 GH Raises

Tabata Sledgehammer strikes
Rest 1 min
Tabata burpees
Rest 1 min
Tabata Sledgehammer strikes

Got 12/5/12

3SEP10

Weighted Chin Ups 3, 3, 3, 3, 3, 3- 35/44/44/44 (2/3)/35/35

Every minute on the minute for 15 minutes:
2 power cleans
10 double unders

Used 180#. Got all the DU the first 2 rounds.

31AUG10

8x200 40-45 s

2SEP10

Front Squat 5x2: 205
Press 5x2: 145

Sprint 200 m
50 KTE
Sprint 200 m
40 KTE
Sprint 200 m
30 KTE
Sprint 200 m
20 KTE
Sprint 200 m
10 KTE

Took 18:12.

31AUG10

Power Cleans 5x3- 190

Handstand hold x3

21-15-9
135# Push Press
Ring Dips
Burpees
Row for calories

18:52. Nasty.

28AUG10

3 rounds:
5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

2 min cap, 2 min rest. Used 135.

30AUG10

Squat 5x5- 275

Bench press 8x3 @ 65% 1RM (30 sec rest)- 175

8 RFT:
50 yd sprint
5 KB power snatch each arm
7 pull ups

Used a 53# KB and took 18:23

27AUG10

Power Snatch: 8x2- 125

AMRAP in 15:
3 HSPU
5 Pull ups
7 KTE

9 rnds + 3 HSPU. Did HS to an abmat

26AUG10

Squat: 5x1- 315
Press: 5x5- 135

Ring Pull Ups 3x15- did jumping pull ups for the last set and a half

1/2 gasser
20 DB Hang Power Cleans
1/2 gasser
15 DB Hang Power Cleans
1/2 gasser
10 DB Hang Power Cleans
1/2 gasser
5 DB Hang Power Cleans
1/2 gasser

Used 50# DB's. Took 7:17

24AUG10

Sprints:

8x200

First was fastest at 39 s. Slowest was about the 4th or 5th one at 47. All the others were inbetween.

24AUG10

Rowed 2 mins

DE Bench: 175 for 8x3 with 45 s rest

Weighted pull ups: 3, 3, 3, 3, 3, 3 : 26/35/35/26/26/26/26

5 RFT:
20 yd bear crawl
5 295# DL
10 burpees

Supposed to use 315 on the DL. Took 13:50.

23AUG10

Back squat, 290 5, 4
Front squat 3, 3, 3- 205/185/190
Vertical Jump- 3x10

AMRAP in 15:
10 supine ring pull ups
10 true push ups

8 rounds even

21AUG10

Saturday WOD with Ralph:

100 m 75 lb barbell farmer's walk, 100 m sled push

Then a team effort of:
60 2 pood KB swings
60 burpees
60 jump rope
3 legged farmer's walk

20AUG10

Squat: 3x5: 285

The Volkswagen
21-15-9
Bench Press
Pull Ups

Took 15:42. Used 185#.

18AUG10

3x max reps strict pull ups (3 min rest): 10, 11, 6

10 RFT:
3 295# DL
5 Clapping push ups
7 GHD sit ups

19:53

17AUG10

Squat- 3x5- 285
Press- 3x5- 142.5

Missed the last rep on each. I blame hiking.

4 Rounds for time:
10 2 Pood KB Swings
15 Toes to bar
20 Tuck Jumps

Need to work the doubles. 17:32

15AUG10

Hiked 10 miles from Suck Creek Rd.

14AUG10

3x max reps chin ups- 12, 11, 9

2 Rounds for reps:
1 min 50# DB thrusters
1 min rest
1 min sledge strikes
1 min rest
1 min burpees
1 min rest
1 min row for calories
1 min rest

132.

Then did agility drills/200 m run.

Then did CFK fun stuff- bear crawl, alligator walk, leap frog, side plank

Then:

Run 400 m
90 push presses- 35# DB
45 OHS R- 35#
45 OHS L- 35/30#
45 WB shots
45 pull ups
Run 400 m

13AUG10

Power Cleans: 5x3: 185

AMRAP in 12
5 Shoulder to overhead, 165#
10 push ups
15 back extensions

Got 4 rounds+ 10 push ups. Was supposed to do 185. Used split jerks.

12AUG10

Squat: 3x5- 280
Bench: 3x5- 230

10 RFT:
3 Power Snatches, 100#
5 HSPU
14 sledge strikes

Supposed to be 40 lb ball slams. Did HSPU to an abmat, kind of. Took 20:16.

10AUG10

Did DL's working up to 225 today. Side felt alright as long as I kept a good Valsalva.

Then did:

Pull ups: 3xmax reps: 22, 22, 15

Lizzie
12-9-6-3
185# PC
Ring Dips

Did 175# on the PC's. Took 8:26.

9AUG10

Squat: 3x5- 275
Press: 3x5- 140

5 RFT:
7 KB Swings
7 KB SDHP
1/2 gasser

2 pood. 7:36.

5-6JUN10

SS Seminar. Lots of barbell work.

Got 185 on 3x5 squats
305 on 5RM DL
115 on 5RM Press
145 on 5RM PC
205 on 5RM BP

1JUN10

Worked out with Alan in his garage.

DL 3RM- got 340

5 RFT:
7 135# PC
10 Tire Jumps

8:50 nasty.

31MAY10

Worked out with Alan in his garage today. We did:

JT
21-15-9
HSPU
Ring Dips
Push Ups

17:30ish. Nasty.

26MAY10

Ran 13.1 miles around the Haute with Ralph today.

25MAY10

Found 1RM of weighted chins @ 55#.

Did 7 Rounds of:
Max rep weighted chins w/30#
Sprint 50 yards

Rest as needed. Got 5 on the first, then 2-3 on the last 6.

Afterwards did 5 rounds of 30 sec L-sit, 30 sec HS Hold.

24MAY10

CFFB from 1 week ago:

BS 3x5 w/ 235#. Knees got bad on these.

Then AMRAP in 15 of:
3 Shoulder to Overhead- 75% of BW
6 Push Ups
9 GH Raises

Used 150# and did split jerks. Got 7 rounds.

20MAY10

Did the CFFB WOD from 1 week ago, all by myself.

BS 3x5: 225#
BP 3x5: 210#

Then the metcon:

5 RFT:
Shuttle 20-40-20 yds
8 DB swings
16 push ups

Rx'd was 2 pood, but I only used 55#. Took right about 8 minutes. Butt is still smoked from yesterday.

19MAY10 PT

400 m walking lunges. Suckfest.

18MAY10

Did CFFB from 1 week ago, followed by a mainsite WOD:

Power Snatch: 8x2 w/135#

Strict pull ups 3x max reps- 11/7/5

Then AMRAP in 7 of:
10 95# Cleans
20 Sit ups

Got 3 rounds+ 10 cleans. Nasty on the legs and lower back.

17MAY10

Did CFFB from 1 week ago:

Squat: 3x5: 215#
Press: 3x5: 115#

Then did:

AMRAP in 8 of:
3 DL
5 Weighted Box Jumps

Did 300# on the DL and 40# DB's on the BJ's. Wiped out on the 4th rep of the 4th round and sat out the rest. Would've made it maybe 5 rounds.

17MAY10 PT

Did a circuit of:

20 push ups
Duck walk
30 sit ups
Bear crawl
25 4 count flutter kicks
Sprint

Fun.

13MAY10

Strength work was 5x max handstand hold with 3x max strict chin ups.

Then did:

5 RFT:
5 Power Cleans @ 75%
1/2 gasser farmer's walk.

Took 19;42. Used 60/65# DB's and 160# for PC.

12MAY10

Did the CFFB SWOD from a week ago:

BP 3x5 w/205. Made it through all but the last rep. Damn.

Then did 3x12 weighted dips w/20# DB.

12MAY10 PT

Did the 1 min ladder. Chafed as hell still.

11MAY10

CFFB from a week ago:

DL 5RM: 135x6, 185x4, 265x2, 325x5

Supine ring pull ups: 3x12

5 rounds of:
5 deadlifts
5 hang cleans
5 push presses
5 squats

Done with DB's increasing load each round. ~3-4 mins rest between rounds. Went from 45-65. Nasty.

11MAY10 PT

Ran 5 miles. Did PU and SU.

10MAY10

CFFB WOD from 1 week ago:

BS 5x5 w/205#. Good.
SP 5x1 w/135#. Good.

AMRAP in 10:
5 DB Power Snatch Right Arm
5 DB Power Snatch Left Arm
5 Push ups

Got 8 round+ 3 right arm snatches. Used a 65# DB. Lower back is smoked.

10MAY10 PT

Jogged out to Hawthorne Park and did hill sprints- 8 I believe.

9MAY10

Did some recovery work:

3 rounds of:
15 20# GHD SU
10 65# squats w/knee bands
Chin ups- 11/7/8
6 HSPU to an 8# DB

8MAY10

Ran the Indy mini in 1:52:23. Kilt.

6MAY10

Did the CFFB WOD from a week ago:

BS 5x1: Did 245/255/245/245/245. Got 255, but the knees were ugly.
Rack Jerk 1, 1, 1, 1, 1: Did 155/165/175/175/175

Then did AMRAP in 15 of:
Max reps clapping push ups
1/2 Gasser

Sucked. The chest is very sore.

5MAY10

Did the CFFB WOD from a week ago:

The Volkswagen
21-15-9
BW Bench
Pull ups

Took 17:47.

5MAY10 PT

Death by push ups: Made it to 12 minutes, failed on 13.

Then did Tabata on the treadmill. Started at 8.2, downed it to 8.0 by the end.

4MAY10

Did the CFFB WOD from a week ago:

Press: 8x3 @ 65% w/45 s rest. Used 95#.
Weighted Pull Ups: 1, 1, 1, 1, 1, 1, 1: 45/50/55/60/60/60/60f

4 RFT:
Max reps 155# FS
20 yd bear crawl

Got 8/6/5. Took 4:21.

Then did 3 rounds of max reps HSPU to a 8# DB and chin ups. Got 5/5/5 and 10/6/6.

4MAY10 PT

Ran ~3 miles. Then did 50 push ups, 50 GHD SU.

1-2MAY10

CFE Cert. Did 4x400's a 1:40 on Saturday. Death by 10 m for 15 rounds. 2x400 m on Sunday. Lots of drills.

30APR10 PT

BN run.

29APR10

Did 10x100 m sprints with 30 sec rest between sets. Fun little workout.

29APR10

Burgener warm up with PVC and bar.

PC: 3, 3, 3, 3, 3: 185/195/195/195/195
Weighted Chin Ups: 5x3 w/25#

Then Death by Tabata

8 Rounds of:
Tabata Deadlift
Tabata Burpee

Used 185# on the DL. Got 98 reps total.

28APR10

CFFB WOD from a week ago:

BS 5x5- 200
BP 5x1- 230/240/240/240/235

Good work.

3 RFT:
8 Muscle Snatch
10 Ring Dip
12 Toes to bar

Took 9:38. Did 95# on the MS.

27APR10

Did the CFFB WOD from a week ago with Ralph:

Power Snatch 8x2: 125#

Then the DWOD:

8 RFT:
10 hammer swings right
10 hammer swings left
5 WPU

Did 50/40/30/30/30/20/20/20 on the WPU, those were killer. Took 15:37.

27APR10

Ran 6 miles this afternoon in just under an hour in the kilt.

26APR10

Did the CFFB WODs from a week ago:

BS 5x1: 220/220/235/235/235

SP: 5x5: 115

Then AMRAP in 15 of:
5 one arm DB thrusters each arm, 50#
7 push ups
9 box jumps

Smoker. Got 8 rounds and all the way thru 5 box jumps.

26APR10 PT

Did some good CF PT this morning:

2 rounds of:
4 basketball court ladder sprint
Burpees
4 basketball court ladder sprint
Push ups
4 basketball court ladder sprint
Flutter Kicks

2:30 per exercise. Smoker.

23APR10

Did the CFFB WOD from a week ago:

PC 3, 3, 3, 3, 3: 185/195/195/195/185

Then:

5 rounds of:

3 Deadlifts
3 Power Cleans
3 Push Presses
3 Push Jerks
3 Good Mornings

Rest 2 min between rounds. Used 115#.

22APR10

Filthy Fifty with Ryan:

50 Box Jumps
50 Jumping Pull Ups
50 35# DB Swings
50 Walking Lunge Steps
50 KTE
50 Push Presses
50 Back Extensions
50 WB Shots
50 Burpees
50 DU (sub 200 SU)

Took 31:37

21APR10

Did the CF FB WOD from 1 week ago w/Ralph, Ryan, and Dalton:

FS: 3/3/3/1/1: 175/180/185/195/195
BP: 10x3 @ 155# every 30 sec

Then 5 RFT:
10 ring dips
10 pull ups
10 1/2 gassers (up and down the basketball court twice)

21APR10 PT

The Wabash Best Squad Competition: ~1.25 mile litter carry, 200 m swim, 1 mile run.

20APR10

Did the CF FB WOD from a week ago:

Deadlift 5RM- 315. Tried 325, but only got 3.

Then did 7 rounds of:
30 sec sledgehammer swings
30 sec push ups
30 sec ring pull ups

20APR10 PT

Ran to the turn around and back, then did a bunch of push ups and sit ups.

19APR10

Did the CFFB WOD from a week ago:

WU: 2 rounds of 15 dips, 15 KTE, some DU work

BS 5x5 @ 195#. Really hit the knees, pushing them out.
SP 5x1 @ 130#. Good weight.

Went up 10# on squats, 5# on SP.

Then did the DWOD:

10 RFT:
R Arm DB Power Clean
R Arm DB FS
R Arm DB PP
R Arm DB FS
R Arm DB PP

L Arm DB Power Clean
L Arm DB FS
L Arm DB PP
L Arm DB FS
L Arm DB PP

Done with a 60# in 5:54.

16APR10

Did 100 HSPU tonight in about 40 minutes.

16APR10

Did the MP WOD from a week ago:

5 RFT:
20 135# BS
20 yd HS walk

Scaled to 115# and 20 armpit touches.

Took 13:31

15APR10

This evening did the CFFB WOD from a week ago:

PC 3, 3, 3, 3 ,3: 185/205f/195/195/195

Max TPU x 3: 10/7/6

3 Rounds:
50 yard suicide run

With 2 minutes rest between rounds. Took 1:04, 1:10, 1:16. Sucked.

15APR10

RIght after class went down and did Griff:

2 RFT:
Run 800 m forwards
Run 400 m backwards

Took about 13 minutes. I was slugging through it.

14APR10

Did CFFB WOD from a week ago:

FS 5RM- Got 175#
BP 5 RM- Got 215#

Dips- 3x12- 5/15/20

Then:
2x 20 yd sprint w/20 sec rest
3x30 yd sprint w/30 sec rest

Then did some assistance work, Hip Abduction, 3x12 w/235#.

13APR10

Did the CFE WOD from 1 week ago down on the track this evening:

4x800 m

1:30 rest between. Supposed to do 5 but was feeling like crap and my feet are ate up.

13APR10

Did the CF FB WOD from 1 week ago:

Power Snatch: 8x2 @ 115#.

Then AMRAP in 15 of:
5 265# DL
10 Toes to bar

Massive calluses and sore legs.

12APR10

Did the CF FB WODs:

BS 5x5: 185#
Press 5x1: 125#

Then 10 RFT:
Power clean
Front Squat
Push Press
Front Squat
Push Press

Done with both hands with a 40# DB without setting it down.

12APR10 APFT

67 PU, 81 SU, 13:27 2MR. 285.

9APR10

Did a short one at Derby City CF tonight:

15-10-5
Ring dips
Burpees
Knees to elbows

Took 5:40.

9APR10

Did a WOD at CF Evansville:

21-15-9
HSPU
75# OHS

Run 800 m between sets.

Took 17:30.

8APR10

Did FGB tonight at CF Clarksville with Franko:

3 rounds of:
75# push presses
Rowing
Rest
20# wall ball shots
75# SDHP

1 min each station. Total score was 282.

8APR10

Did the mainsite WOD, DT, at CF Huntsville this morning:

5 RFT:
12 deadlifts
9 hang power cleans
6 push jerks

Done with 115# and took 9:29.

7APR10

Did Diane at CF Innovate tonight:

21-15-9
225# DL
HSPU

Did the HSPU's to a 25# plate and abmat. Took 7:10

7APR10

Did the mainsite WOD from last week at CF PTC this morning:

7 RFT:
3 155# front squats
7 L-pull ups

Took 10:50

6APR10

Hiked 9 miles in Fort Mountain State Park, took about 3.5 hours. Did an hour of snatch work at CF Atlanta tonight.

6APR10

Scaled Elizabeth at CF Knoxville this morning:

21-15-9
95# Clean
Ring dips

Took 9:57.

5APR10

Kelly at CF Maximus this afternoon:

5 RFT:
Run 400 m
30 Box Jumps
30 20# Wall Balls

Took 30:24

5APR10

Fran at CFB this morning:

21-15-9
95# Thrusters
Pull ups

Took 7:09

3APR10

Went down to the football field and did Tabata intervals of:

Sledgehammer strikes
Ring holds
Sledgehammer strikes
Squats

Good un.

2APR10 PT

~2.5 mile road march with 2 sand bags, pretty brutal.

1APR10

Did BS: 5x5@205#. Got a little ugly the last round or two.

31MAR10

Did 2 rounds of: false grip work, 10 push ups, 10 squats

Then did: 4 RFT:
10 ring dips
15 pull ups
20 box jumps
25 GH SU

Took 23 minutes. The GH SU destroyed my time, especially since we did 60 on Monday and a bunch of sit ups this morning.

31MAR10 PT

Did a WOD for CF PT this morning:

Run 400 m
30 tuck jumps
30 sit ups
Run 400 m
20/20
Run 400 m
10/10
Run 400 m
20/20
Run 400 m
30/30

Did 10 minutes meditation afterward.

30MAR10

Did bench: 5x5- 195/205f/200/200/200- got the first 4 reps at 205 then Ralph fucked me up.

Then did:

9 rounds for time:
7 tire flip and jumps
7 sandbag squats

Took 17:30

29MAR10

Warm up of run 400 m, iron cross/scorpion, then 3 rounds of: 8 towel pull ups, 6 pistols, 2 HS holds

Workout from coachrut: AMRAP in 15 min: 95# hang power clean and jerk, 10 GH SU.

Did 6.5 rounds.

24MAR10

Did BS work tonight: 5x5@ 205#

Then did:

5 RFT:
10 burpee pull ups
10 double unders (sub 40 SU)

Took 7:30.

24MAR10

For PT we did:

10 Rounds, every 2 minutes:
Run 200 m
7 burpees

Took ~ 1:05 each round.

Then did 7 WPU with the belt: 45/55/65/65/65/65/65

23MAR10

Ran ~6 miles in an hour. Easy run.

Afterward meditated for 10 minutes.

23MAR10

Jumped rope a bit, then did 3 rounds of 10 KTE, 10 12# WB shots, and HS work (presses and holds)

Then did 5x5 OHS: 105/115/125/135/135f. Dropped it on the first rep of that last set. Made a lot of noise.

Then went outside. Talked to Dr. Kukral, fooled around with MU's for a bit, then did Tabata intervals of ring dips, sledge tire slams, and tire jumps.

22MAR10

Jumped rope for a bit, then did 2 rounds of 10 GH SU, 10 squats, 2 HS holds for a WU.

Did a WOD from the CFJ:

1-2-3-4-5-6-7-8-9-10 Clean and jerk

After each round, do a round of Cindy. Used 105# and took 22:15.

18MAR10

Did the CF Ft. Hood Deployment WOD from FEB 28th. For a warm up did 2 rounds of 10 of GH SU and GH Raises/Hip+Back Extensions and 4xHSPU.

Then did 10x2 of back squats with 130#.

The WOD:

12 pull ups
12 265# DL
12 burpees
12 165# hang cleans
12 double unders (48 single unders)
12 105# front squats
12 double unders (48 single unders)
12 95# push presses
12 burpees
12 75# overhead squats
12 pull ups
12 55# SDHP

Took just over 14 minutes.

16MAR10

Warmed up with 2 rounds of 15 dips, 15 pull ups, 15 squats.

Then did a ME BS workout: 45x5, 135x2, 195x5x5.

Then did 8x400 m w/90 seconds rest.

15MAR10

Did a speed bench workout:

8x3 @ 135#

Then a WOD from the Texas sectionals:

3 RFT:
4 HS PU (Did first 2 with feet on wall, stomach facing wall. Last set piked on a box)
8 15# GTO
12 Burpees

Took just under 12 minutes

15MAR10 APFT

65 PU/ 83 SU/ 13:32

12MAR10

Warm up of: 10-8-6-4-2: Step up presses w/30 DB, GH SU

Then bench: 5x5: 195#. Good weight, Ryan might've cheated me on the very last rep.

Then Tabata Something Else: Got 11->5 pull ups, ~13 squats, 15->4 push ups, ~6 sit ups

11MAR10

Did a WSBB Speed workout on squats: BS 10x2 @ 125# every minute

Then did the MP WOD from yesterday:

10 RFT:
15 135# DL
15 Push ups

Took 13:46

9MAR10

Did a warm up of 3 minutes of jump rope, 25 push ups, 25 squats.

Then 8x3 speed bench w/125#.

Then Helen:

3 RFT:
Run 400 m
55# DB swing
12 pull ups

Time was 11:06

8MAR10

Ran about 4 miles tonight on my own. Calves are destroyed

8MAR10

Warm up of 2oo m run, stretching, 3 rounds of: 10 GH SU, 10 wide, non-kipping pull ups, 10 squats

Then 4x5 of stop back squats w/175#

Then Tabata intervals of L-sit, plank, GH SU

7MAR10

Warm up of run 400 m, 2 rounds of: 10 ring dips, 10 KTE, 10 GH raises, 2x30 sec HS hold

Then:

5 Rounds:
7 tire flips
Sledge tire slams
Tire jumps

Got something like 100 slams and jumps

6MAR10

Team workout at CF Knoxville:

Push ups
200 m run w/8# MB
Abmat Sit ups
200 m run w/8# MB
30" Box Jumps
200 m run w/8# MB
Burpees
200 m run w/8# MB

5AMR10

Did a WOD @ CF Knoxville this morning:

FS 10x2- 50-65% of 1RM
Done every minute

Good speed work, used 95#.

Then:

10 rounds:
Row 100 m
1 min rest

Averaged about 18.5 s/100m

4MAR10

WOD at CF Knoxville:

Find 5RM DL: 315#

Then Tabata Intervals of:
Deadlift- 60% of 5RM- 175#
Box Jumps
Pushups

for 6 rounds.

3MAR10

Did the WOD at CFPTC this morning:

WU: 2x
run 400 m
10 GH SU
10 hip extensions
10 pull ups
2x 30 sec HS hold
10 squats
10 ring push ups

Then CFT:

BS: 225/245/255
SP: 135/145f
DL: 315/335

For a total of: 725

1MAR10

Did Garrett at CFPTC today:

3 RFT:
75 squats
25 ring HSPU
25 L pull ups

I did band assisted HSPU, 15/16/22 and 15 tuck pull ups/15 L-pull ups/15 pull ups/15 KTE

27FEB10

Team workout with Ryan at CF PTC this morning:

Tag team of:
50 tire jumps
50 burpees
50 thrusters
50 1.5 pood KB swings
50 squats

Run 200 m when not working. Took 14:42.

26FEB10

Did a WOD at CF PTC from MP last week:

5 rounds:
Max reps thrusters
Max reps pull ups

Thrusters were rx'd as 2/3 BW, I did 105# (as opposed to 125#). Finished with 50/42.

24FEB10

SP Max:

130/135/140/145/150f

23FEB10

Warm up of 3 rounds of 10 back extensions, 10 squats, and shoulder stretches. Left pec was real tight. Warmed up deads, then:

DL max day:

7x1: 315/335f/330/340f/340.

22FEB10

Warm up of 3 rounds of 10 push ups, 10 GH SU, and shoulder pass thru's with PVC

Bench max day:

7x1: 215/225/240/250/255f

So bench=squat, great.

Then did 5 min jump rope, 10 min alternating L-sit, and threw the frisbee around for a while.

21FEB10

BS Max day:

7x1: 215/230/240f/235/240/245/250/255f

18FEB10

2 RFT:

10 ground to overhead
20 sit ups
600 m run
10 DB swings
20 burees

Took 12:40. Did the GTO w/50# DB's and the swings with a 50# DB. Fun. Burpees killed the 2nd round.

17FEB10 PT

Did Nancy:

5 RFT:
15 OHS
400 m sprint

Used a 45# bar and took 12:15.

16FEB10

Felt shitty today. Did DL:

3x5: 265/275/285

Then tossed the frisbee for ~45 minutes.

16FEB10

Warm up of 3 rounds of 10 KTE, 10 hip extensions, 2 HS kick up and holds

BS night:

3x5: 195/205/210

Ugly on the last set, but got it done without too much bowing of the knees.

Then did a metcon from CFE:

7 RFT:
7 Hang Squat Cleans
7 HSPU's

Took 6:50 and did 85#. Did HSPU's on a box.

16FEB10 PT

Did an APFT prep session. Did the 1-1-1 APFT:

45 PU, 48 SU, 6:35 mile.

Then did 6 Tabata Intervals of push ups and flutter kicks.

13FEB10

Threw the frisbee around with Ralph and friends for an hour+, then:

FS 3x5: 135/150/165

12FEB10

Played ultimate football for PT this morning then did SP this afternoon:

3x3: 120/125/130

1x15, 1x5: 95#

Then:

30-20-10
GH SU
Pull ups
Dips

11FEB10

DL day:

3x3: 285/300/315
1x20: 205

Then did:

20 thrusters
20 SDHP
20 push jerks
20 OH squats
20 front squats

Do 4 burpees every minute

Took 10 minutes and I was smoked.

10FEB10 PT

Phew: AMRAP in 20 minutes:

5 burpees
10 DB swings
15 jump ropes

20 rounds. Yeah.

9FEB10

Bench day:

5x3: 175/185/200/205/215

Then did:

3 rounds for time:
15 135# bench press
25 KTE
50 yd farmer's walk with 65# DB's

8FEB10

Did BS tonight:

3x5: 190/195/200

Then did a smoker of a WOD, half of the sealfit WOD for today:

2 rounds for time of:
50 squats
400 m sprint
50 sit ups
400 m sprint
50 push ups
400 m sprint

Took 21:46

8FEB10 PT

Did 3.5 rounds of:

3x 25 yd sprints
25 flutter kicks
1x 25 yd bear crawl
20x wide arm push ups
1x 25 yd iron mike
9x box jumps
20x push ups

6FEB10

Just did bench today, rest tomorrow:

5x5- 185/195/200/205f/195

Got 3 good reps at 205, 1 mediocre one, then failure on the last one.

5FEB10

Did a warmup then a metcon of:

5 rounds for time:
5 155# power cleans
15 35# DB swings
10 pull ups

Took 11 minutes.

4FEB10

Did a bit of warm up then:

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

Did 75# on the push press. Took 21 minutes

3FEB10

Did BS today:

5x3: 185/205/210/215f/205

Got 2 ugly ones on 215 then knees buckled on the third one.

Then did 6 minutes of 1:1 L-sits

2FEB10

Did a WOD from CFE:

2x 0.75 mile hill runs on the treadmill at 7%. Averaged 7.3-7.4 mph. Suck.

31JAN10

Did a CFE WOD:

6x 90:90 on the track. Went a bit over 400 m each time.

31JAN10

Did push jerks tonight:

5x3: 135/155/165/175/175

Then did:

AMRAP in 10 minutes:

5 burpees
10 35# DB swings

29JAN10

Played Ultimate this morning for PT, then this afternoon did:

FS: 3x5: 135/145/155

Shoulder Press: 3x5: 95/110/120

Then did a scaled version of the MP WOD:
5 min HSPU
5 min squat
2 min pull up
1 min push up

28JAN10

Power Cleans: 3x5: 160/170/180

Then did 30->5 box jumps and 5->30 push ups.


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26JAN10

DL:

3x3- 265/285/305

Bench:

1-10-1-20-1-30: 215/165/215/135/220/115

Then did MP5:

5 Rounds for time:
10 pull ups
15 burpees
20 45# thrusters
25 sit ups

Took 23:30 and sucked.

25JAN10

BS Day:

3x5- 185/195/200

A little ugly on the last set, but not nearly as bad as previously.

Then did Frank:

10-7-4
105# Thrusters
Weighted pull ups

Ok, weighted pull ups (25#) kind of worked on the set of 10, but I quit that on the last 2 sets. Took 4:04.

Then did some handstands

23JAN10

Did some deadlifts tonight:

3x3- 265/280/295

1x20- 195

Felt real strong.

Then did 3 minutes of hollow rock/superman and 10 handstand holds. 5 kick ups, 5 walk ups.

23JAN10

Ran 6.67 miles this morning at a real slow pace.

22JAN10

Did Lynne:

5 rounds of:
Max reps BW bench
Max pull ups

Got 8/3/2/3/3 on bench and 12/8/7/7/7 on pull ups.

Then did:

AMRAP in 10:
7 DB cleans (12# DB's)
7 push ups

Smoker.

21JAN10

Did FS with Ralph tonight:

3x5- 145/155/160

Then 1x20 of BS at 140.

Then did Tabata sprints. 12% at 8.3 mph.

20JAN10

Did power cleans.

5x3- 145/155/175/185/195

Then did 9x2 of bench with 115# follwed by a set of 12. All power focused.


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18JAN10

BS Day:

3x5: 175/185/185

Then did Tabata of plank, GHD SU, and leg levers.

18JAN10 PT

Did a modified version of FGB:

4 rounds of 1 minute each, 1 minute rest between rounds:
SDHP, 45#
Box Jumps
Jump Rope
Push Press, 45#
Wall Ball

Fun and games.

17JAN10

Did shoulder press: 3x3: 115/125/125

Then 12x90#

Then a metcon:

50-40-30-20-10
Virtual shoveling (45# plate for the 50, 35# plate for the rest)
Push ups

Smoker, especially lower back. Took 31 minutes.

17JAN10

Did the CFE WOD from earlier this week:

6x:
1 min on, 3 min off

Fun. Did this down the Heritage trail to the Apts, then did a jog back.

16JAN10

Snowboarding for 4 hours.

Did FS's today: 3x5: 115/125/135

Then 1x12 BS w/115#.

Then 5 rounds for time of:
Run 400 m
20 pull ups

My hands are pretty callused up. Took 20:30. Running was real slow.

15JAN10 APFT

Did pretty good:

65 PU/86 SU/13:19 for a total of 285.

12JAN10

Deads and bench today:

5x3- 245/255/265/275/275

1x20- 185#

3x5- 185/195/205

12-9-6: 145#

11JAN10

BS Day:

5x3: 175/185/195/195/185.

Then did:

50 hang power snatches
Run 400 m
50 hang power snatches.

Took 11:26.

Then did 2 rotations of:

Row 2 minutes
L-Sit 1:1 for ~3 minutes.

11JAN10 PT

Did CFPT this morning:

400 m sprint
30 Tuck Jumps
30 Sit Ups
400 m sprint
20/20
400 m sprint
10/10
400 m sprint
20/20
400 m sprint
30/30

Sucked. Took 19:05.

Then did a Tabata of push ups.

9JAN10

Did shoulder press:

5x3- 105/115/120/120/120f

10-7-4: 90#

Diane:

21-15-9
Deadlift
HSPU

Did 205# on the DL and HSPU on the 24" box as pike push ups. Took 5:04.

9JAN10

Did the CFE WOD from earlier this week:

20:10 for 2 miles. Fun. Afterwards walked 600 m barefoot.

7JAN10

Did part of the SealFit WOD from yesterday:

Work up to max 1RM weighted pull up- did 45-75#

6 rounds: 3 WPU, 10 clapping push ups, 15 55# SDHP's

Did 60/55/45/35/0/0 on the pull ups

Then did 3 rounds of:

15 65# OHS
Sit ups

7JAN10

Did the CFE WOD from Tuesday:

1 mile @ 9.2 mph

Rest 3 min

400 @ 10 mph

Rest 3 min

400 @ 10 mph

Rest 3 min

400 @ 10 mph

Done on the treadmill at 1% for the first 3, 2% for the last one.

5JAN10

DL/BP day w/Ryan and Ralph:

Warm up of:
Run 400 m
Jump rope
Wall balls

Then DL warm up of:

10x135#
5x185#
3x225#

Then:

3x3 DL- 265/275/280
1x20 DL- 185

Had to stop on about 15 for a second.

Then:

Warm up for BP:

10x95#
5x145#
3x175#

3x3 BP- 185/195/200
1x20 BP- 135

Stopped for about 10 s after 17, then knocked them out.

Then did:

21-15-9
GHD SU
Back extensions

4JAN10

Tonight did a CFSB WOD with Bickers, Ralph, and Ryan:

Warm up run 400 m
Squat work w/PVC
10x BS - 135#
3xBS- 185#

3x5 BS- 185/195/195f- dropped it on the last rep of the last set

Then did some metcons:

10 min of man makers w/20# DB's

3 min of hollow rock/supermans

On every minute for 20 minutes:
5 pull ups
5 squats
5 burpees

4JAN10

Did the CFE WOD from yesterday:

2x12 min intervals.

Covered 1.65 or so miles the first 12 minutes, 1.53 miles the second 12 minutes. Chilly

3JAN10

Did a little work:

4 rounds of:
maximum dead hang
12 RDL's
12 back flexing DL's

Used 35# DB's.

Then did:

3 rounds:
Max hollow rock
Max flutter kicks

Then did the CFE WOD from yesterday:

1 mile on the treadmill at 8% w/16 lb weight vest. Took ~10:15.

2JAN10

Did the workout at CF Knoxville this morning before driving back to school:

100 m farmer's walk with 20 kg KB
supermans

200 m row
push ups

100 m farmer's walk
sit ups

200 m row
lunges

1JAN10

Hiked 6 miles in Cumberland Gap.

31DEC09

Did Kelly at CFK this morning:

5 RFT:
Run 400 m
30 box jumps
30 wall balls

Used a 12# wall ball.

Took 30:24

30DEC09

Ran 6.8 miles this morning and did the WOD at CFK this afternoon:

100 burpee pull ups for time

Took 14:58. Smoker.

29DEC09

Did the WOD at CF Knoxville:

3 rounds:
6 KB clean and press each arm
3 KB TGU each arm
6 renegade rows
8 KB front squats
15 one armed KB swings

Used a 1 pood KB and 20# DB's on the renegade rows.

28DEC09

Did the CFPTC WOD:

3 RFT:
15 pull ups
21 ring dips
50 squats

Took 13:28. Ring dips killed me.

27DEC09

Ran a 5K this morning then did:

2:00-1:30-1:00-0:30
Push ups
Sit ups

1:1 work:rest ratio

26DEC09

Did 4 rounds of:

25 burpees
Run 400 m

25DEC09

Ddd 5x3 of bench press, working about 205. Did 6 pull ups between rounds. Did Tabata intervals on treadmill @ 12% at 8.2 mph.

24DEC09

Did the extreme flyzone on St. Martin.

23DEC09

Scuba dived for about an hour today

22DEC09

Ran 3x1000m in the morning then in the evening did:

10-9-8-7-6-5-4-3-2-1
Pull ups
Zercher squats- 95#
Shoulder press- 95#

Then did 5 min total of L-sits

21DEC09

4 rounds of:
Run 400 m
25 burpees

Then did 100 flutter kicks

Walked around Coco Cay for 2 hours later that morning.

18DEC09

Ran 3x1000 m after Ultimate Football PT