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