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